Inspiratory muscle training for strength

Our bodies respond to exercise in a variety of ways to increase efficiency. One key factor that contributes to you exercising less is the efficiency of your respiratory health. Regular exercise can improve your fitness by strengthening these respiratory muscles as these are the muscles that aid you in breathing. Not only will regular exercise strengthen your muscles, your lungs will also change to increase your endurance and energy production.

Benefits of inspiratory muscle training

Exercising to increase the strength of your respiratory muscles is beneficiary to you as you are then able to increase your respiratory volumes. it is these volumes that measure the amount of air you can inhale and exhale, as well as the residual amount which remains in your lungs.

Target Heart Zone

Any type of respiratory muscle strength training depends on how you exercising within your target heart zone. For those of you not familiar with heart zones, this blog on the importance of heart rate monitors will help. Typically the heart rate zone is when your heart beats at 50 to 75 percent of its maximum rate.

Training

Like everything if you have been inactive with your training your muscles will not be as flexible. You need to slowly ease back into training and get your body used to the demands that you are placing on it. When coming back to training after a long period of absence you should always start at the lower end of your heart target zone. The heart and the lungs will work together to build the strength in these organs, something which will take some time and effort. Overtime you will become stronger which will mean you can increase the intensity of your workout and get back towards the higher end of your heart rate zone.

Types

Reaching this intensity will not be easy. However, to help you will need to incorporate aerobic activity into your workout. You can maintain your level of fitness by exercising at least three to five times per week. This regular pattern of exercise will also help you strengthen and condition the main large muscles of your body. These muscles will require more oxygen therefore increasing the strength that is required by the respiratory system. The correct intensity for your workout includes activity such as cycling or running.

As with any strength and conditioning exercise, inspiratory muscle training is a key ingredient. Using an inspiratory muscle trainer can help increase your performance in sports and fitness as well as help you to breathe with ease.

 

 

Respiratory Muscle Training improves endurance in healthy individuals with greater improvements in less fit individuals and in sports of longer durations.

A systematic review and meta-analysis was performed in order to determine the factors that affect the change in endurance performance after RMT (Respiratory Muscle Training) in healthy subjects.

The conclusion was that RMT improves endurance exercise performance in healthy individuals with greater improvements in less fit individuals and in sports of longer durations (rowing, running, swimming and cycling).

Read the Abstract for this meta-analysis recently published on PubMed: ‘Effect of Respiratory Muscle Training on Exercise Performance in Healthy Individuals: A Systematic Review and Meta-Analysis’.

 

Read more about POWERbreathe respiratory muscle training for rowing, running, swimming and cycling.

 

Inspiratory muscle training should be part of your sports training

Inspiratory Muscle TrainingRelatively simple inspiratory muscle training exercises can allow you to breathe effectively and with ease as well as help to improve your respiratory muscles.  Respiratory muscle training is not restricted to people who suffer from lung disorders, respiratory conditions, quite the opposite. Fit and healthy individuals can also benefit from IMT training as these breathing exercises can assist in increasing lung performance.

Whenever we undertake any form of exercise or physical activity more emphasis is placed on our breathing. This can lead to muscle fatigue particularly if you are a sports athlete and participate in marathon events, triathlons or any other form of high stamina sporting activity. In breathing muscle fatigue occurs in the inspiratory muscles which are used to inhale. When taking part in sports activity these muscles have to work harder which means your breathing is uncomfortable you suffer shortness of breath. This further results in muscle fatigue in the leg muscles as your body is struggling to send oxygen to the legs making the legs weak which results in your balance being impaired.

By having some discipline in your breathing and doing regular inspiratory muscle training you can improve your breathing. You will feel more comfortable breathing during running as your breathing muscles will have less stress placed upon them.

If you regularly run or participate in any form of sports training then it is important that you perform breathing exercises. Neglecting to correctly warm up can lead to breathlessness. POWERbreathe products for Inspiratory Muscle Training can be used to specifically warm-up these muscles prior to exercise, using a reduced load setting.