I. Understanding Vital Capacity: More Than Just "How Much Air You Can Blow Out"
From a physiological perspective, vital capacity refers to the maximum volume of air that can be slowly and completely exhaled after a full inhalation. It consists of three parts: tidal volume, inspiratory reserve volume, and expiratory reserve volume. Simply put, it is the maximum volume of air that your lungs can "hold" in one respiratory cycle, and it is a core indicator reflecting the strength of respiratory muscles, the elasticity of the thoracic cage, and the expansion capacity of the lungs.
Why is vital capacity so important? Because the lungs are the body's "gas exchange hub," constantly delivering oxygen to all organs and expelling carbon dioxide produced by metabolism. People with larger vital capacity have more efficient gas exchange and stronger oxygen supply capacity to the body: whether it's maintaining focus during long hours of work or study, or performing with endurance during exercise, they can outperform others. Conversely, low vital capacity may lead to problems such as dizziness, chest tightness, and listlessness. In the long run, it may also increase the risk of respiratory diseases and even accelerate physical aging.
However, it should be noted that vital capacity varies significantly among individuals and is affected by many factors such as age, gender, body size, and exercise habits. Generally speaking, young adults have the highest vital capacity, men generally have higher vital capacity than women, and people who exercise regularly have significantly better vital capacity than those who are inactive. For example, professional middle and long-distance runners and swimmers can have a vital capacity of over 6000 milliliters, far exceeding the level of ordinary adults.
II. New Feature of Treelet Health APP: Easily Test Vital Capacity by Blowing into the Phone Microphone
In the past, vital capacity testing mostly relied on professional spirometers and had to be done in hospitals or physical examination centers, which was inconvenient and made regular monitoring difficult. The newly launched vital capacity testing function of Treelet Health APP, relying on the air flow sensing technology of the phone microphone, breaks the limitations of venue and equipment, making home self-testing possible.
1. Testing Principle: Accurate Conversion of Air Flow Signals
The core principle of this function is to capture the air flow speed and duration during blowing through the phone microphone, and then combine with big data algorithms to convert the air flow signals into semi-quantitative estimated vital capacity values. Although it is an estimated value, after a large amount of data calibration, the result can accurately reflect your relative respiratory capacity, which is sufficient to meet the needs of daily health monitoring and provide you with an intuitive health reference.
2. Operation Guide: Complete the Test in 3 Steps, Simple and Efficient
To ensure the accuracy of the test results, it is recommended that you operate in a quiet and well-ventilated environment, take calm breaths for 3-5 minutes before the test, and avoid strenuous exercise. The specific steps are as follows:
- Open the Treelet Health APP, find the entrance to the "Vital Capacity Test" function, and enter the test page;
- According to the prompts, align the phone microphone with your mouth and nose (it is recommended to keep a distance of 1-2 centimeters to avoid blocking), take a deep breath until you can't inhale any more;
- Blow into the microphone at a constant and continuous rate until all the air is exhaled. Try to keep the air flow stable during blowing and do not interrupt. After the test is completed, the APP will immediately display your estimated vital capacity value and the corresponding healthy reference range.
3. Precautions: These Details Affect the Test Results
① When blowing, be sure to keep the air flow continuous. Once interrupted, the APP will automatically determine the test as ended, affecting the accuracy of the result;
② Maintain a correct posture during the test: hold your head up and chest out, avoid hunching over, so that the lungs have enough space to expand;
③ It is recommended to test continuously 2-3 times and take the average value as the final reference. The interval between each test should be 1-2 minutes to allow the respiratory muscles to rest;
④ This function is a health monitoring tool and cannot replace professional medical diagnosis. If the test results are consistently low, or if you experience discomfort such as coughing, shortness of breath, or chest tightness, it is recommended to go to the hospital for a professional lung function test in time.
III. Reference Range of Vital Capacity and Tips for Improvement
Combined with authoritative health data, the normal range of vital capacity varies among people of different ages and genders (the following are reference values):
- 18-24 years old: male ≥ 3000ml, female ≥ 1950ml;
- 25-34 years old: male ≥ 3345ml, female ≥ 2340ml;
- 35-44 years old: male ≥ 3210ml, female ≥ 2250ml;
- Over 45 years old: vital capacity gradually decreases with age. It is recommended to delay the decline rate through regular exercise.
If your test result is low, there is no need to worry too much. You can effectively improve your vital capacity through scientific exercise and adjustment of living habits. Here are some simple and easy methods to share:
1. Aerobic Exercise is the Core
Exercises such as running, brisk walking, swimming, cycling, and rope skipping can significantly improve cardiopulmonary function. Among them, swimming is one of the best choices - the pressure of water will force the respiratory muscles to work harder, and the exercise effect is doubled. It is recommended to persist 3-5 times a week, 30 minutes or more each time.
2. Breathing Technique Training
① Abdominal breathing: lie on your back or sit up straight, put one hand on the abdomen and the other on the chest, take a deep breath through the nose to make the abdomen bulge, then slowly exhale through the mouth to make the abdomen contract. Practice for 10-15 minutes every day, which can activate the diaphragm and improve breathing efficiency;
② Pursed-lip breathing: inhale through the nose for 2 seconds, then pucker your lips like whistling and exhale slowly for 4-6 seconds, keeping the airway open longer to help expel more exhaust gas;
③ Three inhalations and one exhalation: when walking, take four steps as a group, inhale in the first three steps and exhale in the fourth step, allowing the lungs to get sufficient exercise and improving the elasticity of lung tissue.
3. Develop Good Living Habits
Usually, maintain a sitting and standing posture with your head up and chest out to give the lungs enough space for expansion; avoid smoking or exposure to second-hand smoke, and stay away from air pollution; pay attention to ventilation in living and working environments to ensure fresh air.
Between breaths, there is a code to health. The vital capacity testing function of Treelet Health APP allows you to keep track of your respiratory vitality at any time, becoming a "little assistant" to protect your health. Why not open the APP to take a test now, and combine it with scientific exercise methods to make every breath more powerful!