Pulmonary training improves physical performance and ability to think
Can you exercise your body and mind through breathing exercises in five minutes a day, without taking a single weight or taking a step still reducing the risk of heart attack, improving your thinking and improving sports performance? With the so-called inspiratory muscular force training, it seems like this is possible.
A recent study by the University of Colorado Boulder found that inspirational muscle strength training offers many benefits to the mind and body.
What is training inspired by muscle strength?
The so-called inspired muscle strength training (IMST) are very time-consuming exercises, which are still healthy for both body and mind. "It's basically strength training for the muscles it inspires," says author Daniel Craighead of the University of Colorado Boulder in a press release. You can do this exercise quickly at home or at the office without having to change clothes. Exercise seems to reduce blood pressure and may even increase cognitive and physical performance, add Craighead.
How does inspiratory muscle strength training work?
Inspirational muscle strength training was developed in the 80s to wean people with respiratory diseases. It requires vigorous inhalation through a special device, called an inspiratory muscle trainer, that creates resistance to breathing. It is similar to a heavy suckling of a straw, but the straw sucks back, the researchers explain.
Training improved sleep and reduced systolic blood pressure
During their early use in patients with pulmonary disease, the participants performed a daily 30-minute low-resistance therapy to increase their pulmonary capacity. In 2016, researchers from the University of Arizona published results from a study that suggested that only 30 inhalations per day with increased resistance in patients with obstructive sleep apnea may contribute to improving sleep. People with obstructive sleep apnea are prone to weak respiratory muscles. In addition to a more restful sleep and the development of a stronger diaphragm and other inspirational muscles, participants experienced an unexpected side effect at six weeks: their systolic blood pressure fell 12 mmHg (milliliters of mercury).
Systolic blood pressure, which indicates pressure in the vessels when the heart is bitten, naturally increases with the age of the arteries, which leads to the damage of the blood vessels and the risk of heart attack, cognitive decline, and kidney damage. In other studies it has been shown that 30 minutes of aerobic exercise per day decrease blood pressure. However, according to state estimates, only about five percent of adults meet this requirement. Meanwhile, 65 percent of middle-aged people have high systolic blood pressure, according to the authors.
More research is needed
"Our goal is to develop evidence-based and effective interventions in time that will really involve middle-aged adults," explains Professor Doug Seals of the University of Colorado Boulder. In approximately half of the tests performed, the researchers found significant drops in blood pressure and improvements in the function of the main arteries in those who performed inspiratory muscle strength training. In addition, people from the inspired muscle training group have improved certain cognitive tasks and memory tests. These participants were also able to spend a lot of time on a milestone, and their heart rate and oxygen consumption during exercise were lower. Researchers suggest that by improving the function of their respiratory muscles, these people do not need so much blood, so blood can be better distributed in the legs so that people can exercise more time. Some cyclists and runners already use inspirational muscle trainers available in the market to gain a competitive advantage. However, Seals and Craighead emphasize that their conclusions are purely preliminary and that more research is now needed. (A)