Todos estos dispositivos, Expand-A-Lung incluido, mejoran la fuerza de los músculos inspiratorios (y a veces los espiratorios). Éste es realmente el resultado principal (pero superficial) de tales ejercitadores de respiración. Al igual que con otros dispositivos, el resultado más importante – a menudo se pasa por alto – es el cambio en el contenido de O2 del cuerpo y los patrones de respiración automática después de semanas de entrenamiento con el Expand-A-Lung.
En primer lugar, revisemos la causa clave de la mala resistencia y el bajo contenido de O2 corporal y cerebral en la población general contemporánea.
El Expand-A-Lung puede revertir esta situación. Por ejemplo, en un estudio suizo, se encontró que los atletas, después del entrenamiento de respiración, redujeron su ventilación por minuto mediante una intensidad de ejercicio dada. Sólo existe una explicación para este efecto: la mejora del nivel de oxígeno corporal debido a un patrón de respiración más lento y ligero en reposo. Este efecto se basa en el hecho de que las exhalaciones con el Ejercitador de Respiración Expand-A-Lung son pasivas o lentas. Esto permite la acumulación gradual de CO2. Por lo tanto, si consideramos sólo los cambios de CO2, todos estos aparatos respiratorios (Powerlung, Powerbreathe, UltraBreathe, Expand-A-Lung, Frolov, Samozdrav, Breathslim, Dispositivos «Hazlo tú mismo» DIY de respiración y muchos otros) pueden (vea la prueba a continuación) mejorar la salud y el rendimiento deportivo. La máscara de entrenamiento, sin embargo, ofrece una ventaja esencial: puede utilizarse durante el ejercicio, durante 1-2 horas al día (consulte el enlace a su revisión a continuación).
Expand-A-Lung vs. Powerbreathe, PowerLung, UltraBreathe: Instrucciones
Mientras que muchos atletas pueden quieren comparar Expand-A-Lung vs. Powerbreathe o Expand-A-Lung vs. Powerlung, es más importante cómo se utiliza el entrenador de respiración en lugar de que cuál se utiliza, mientras que el dispositivo más seguro y más eficaz es la Máscara de entrenamiento. Puede obtener aún más beneficios de Expand-A-Lung o de los otros dispositivos, si sigue ideas adicionales relacionadas con sus factores de estilo de vida (consulte la Sección de Aprendizaje) para aumentar los niveles de oxígeno corporal 24/7. Estas son nuestras instrucciones de Expand-A-Lung.
Instrucciones prácticas de Expand-A-Lung
La clave para la resistencia, VO2max mayor, enfoque y mayor contenido de O2 del cuerpo es entrenar a su cuerpo a respirar menos 24/7. Por lo tanto, si intenta exhalar aún más (con hambre de aire al final) y retiene la respiración después de las exhalaciones durante los ejercicios de respiración (sólo para los estudiantes avanzados), puede obtener aún más beneficio del Expand-A-Lung. Si sujeta una botella de plástico ligero de 0.25-1 L (dependiendo de su condición física) al entrenador, puede reciclar el CO2 y obtener más beneficios del Expand-A-Lung.
Incluso mejores resultados (para atletas élite y principiantes) son posibles con la máscara de entrenamiento. Haga clic aquí para su revisión.
¿Sabe usted que hay muchos estudios clínicos que miden los efectos del Expand-A-Lung? La colección de estos estudios con sus resultados se proporcionan a continuación en esta página como su contenido adicional. Puede desbloquearlo fácilmente.
J Spinal Cord Med. 2008;31(1):65-71. Effects of respiratory resistance training with a concurrent flow device on wheelchair athletes. Litchke LG, Russian CJ, Lloyd LK, Schmidt EA, Price L, Walker JL. The Human Performance Laboratory, Department of Health, Physical Education, and Recreation, Texas State University-San Marcos, San Marcos, Texas 78666, USA. BACKGROUND/OBJECTIVE: To determine the effect of respiratory resistance training (RRT) with a concurrent flow respiratory (CFR) device on respiratory function and aerobic power in wheelchair athletes. METHODS: Ten male wheelchair athletes (8 with spinal cord injuries, 1 with a neurological disorder, and 1 with postpolio syndrome), were matched by lesion level and/or track rating before random assignment to either a RRT group (n = 5) or a control group (CON, n = 5). The RRT group performed 1 set of breathing exercises using Expand-a-Lung, a CFR device, 2 to 3 times daily for 10 weeks. Pre/posttesting included measurement of maximum voluntary ventilation (MVV), maximum inspiratory pressure (MIP), and peak oxygen consumption (V(O2peak)). RESULTS: Repeated measures ANOVA revealed a significant group difference in change for MIP from pre- to posttest (P < 0.05). The RRT group improved by 33.0 cm H2O, while the CON group improved by 0.6 cm H2O. Although not significant, the MW increased for the RRT group and decreased for the CON group. There was no significant group difference between V(O2peak) for pre/posttesting. Due to small sample sizes in both groups and violations of some parametric statistical assumptions, nonparametric tests were also conducted as a crosscheck of the findings. The results of the nonparametric tests concurred with the parametric results. CONCLUSIONS: These data demonstrate that 10 weeks of RRT training with a CFR device can effectively improve MIP in wheelchair athletes. Further research and a larger sample size are warranted to further characterize the impact of Expand-a-Lung on performance and other cardiorespiratory variables in wheelchair athletes.
Boutellier U, Buchel R, Kundert A, Spengler C. The respiratory system as an exercise limiting factor in normal trained subjects. Department of Physiology, University of Zurich, Switzerland. Recently, we have shown that an untrained respiratory system does limit the endurance of submaximal exercise (64% peak oxygen consumption) in normal sedentary subjects. These subjects were able to increase breathing endurance by almost 300% and cycle endurance by 50% after isolated respiratory training. The aim of the present study was to find out if normal, endurance trained subjects would also benefit from respiratory training. Breathing and cycle endurance as well as maximal oxygen consumption (VO2max) and anaerobic threshold were measured in eight subjects. Subsequently, the subjects trained their respiratory muscles for 4 weeks by breathing 85-160 1 min.-1 for 30 min daily. Otherwise they continued their habitual endurance training. After respiratory training, the performance tests made at the beginning of the study were repeated. Respiratory training increased breathing endurance from 6.1 (SD 1.8) min to about 40 min. Cycle endurance at the anaerobic threshold [77 (SD 6) %VO2max] was improve from 22.8 (SD 8.3) min to 31.5 (SD 12.6) min while VO2max and the anaerobic threshold remained essentially the same. Therefore, the endurance of respiratory muscles can be improved remarkably even in trained subjects. Respiratory muscle fatigue induced hyperventilation which limited cycle performance at the anaerobic threshold. After respiratory training, minute ventilation for a given exercise intensity was reduced and cycle performance at the anaerobic threshold was prolonged. In Summary, the condition of the respiratory system is more important for endurance exercise performance of healthy trained subjects than hitherto assumed. Not only do respiratory muscles fatigue during intensive endurance exercise, but prefatigued respiratory muscles can also impair performance. In turn, respiratory endurance training can improve endurance exercise performance.
Claes E.G. Lundgren, M.D., PhD., professor of physiology and Biophysics in the State University of New IMPROVE ENDURANCE AND PERFORMANCE THROUGH RESPIRATORY MUSCLE TRAINING York, UB School of Medicine. This research was supported by the US Navy Experimental Diving Unit. In this pioneering work, subjects who followed breathing resistance training improved their snorkel surface swimming time by 33% and their underwater Scuba swimming time by 66%. “The above data is in agreement with previous studies in cyclist, rowers and runners. They suggest that athletes in most sports could improve their performance by undergoing respiratory muscle training. It is also clear that the greater the stress on the respiratory system , the larger the improvement in performance.” During high intensity exercise, when the breathing muscles become fatigued, the body switches to survival mode and “steals” blood flow and oxygen away from locomotor muscles. As a result, these locomotor muscles become fatigued and performance can suffer significantly. Increasing the strength of the respiratory muscles through breathing resistance exercise can prevent this fatigue during sustained exercise situations. The end result is better performance!
F. Lötters, B. van Tol, G. Kwakkel and R. Gosselink Inspiratory Muscle Training In COPD Department of Public Health, Faculty of Medicine and Health Sciences, Erasmus University Rotterdam, Rotterdam, and Department of Physical Therapy and Research Institute for Fundamental and Clinical Human Movement Sciences, University Hospital Vrije Universteit, Amsterdam, the Netherlands. Department of Respiratory Rehabilitation, University Hospitals Leuven, Katholieke Universiteit, Leuven, Belgium The purpose of this meta-analysis is to review studies investigating the efficacy of inspiratory muscle training (IMT) in chronic obstructive pulmonary disease (COPD) patients and to find out whether patient characteristics influence the efficacy of IMT. A systematic literature search was performed using the Medline and Embase databases. On the basis of a methodological framework, a critical review was performed and summary effect-sizes were calculated by applying fixed and random effects models. Both IMT alone and IMT as adjunct to general exercise reconditioning significantly increased inspiratory muscle strength and endurance. A significant effect was found for dyspnoea at rest and during exercise. Improved functional exercise capacity tended to be an additional effect of IMT alone and as an adjunct to general exercise reconditioning, but this trend did not reach statistical significance. No significant correlations were found for training effects with patient characteristics. However, subgroup analysis in IMT plus exercise training revealed that patients with inspiratory muscle weakness improved significantly more compared to patients without inspiratory muscle weakness. Conclusions: From this review it is concluded that inspiratory muscle training is an important addition to a pulmonary rehabilitation programme directed at chronic obstructive pulmonary disease patients with inspiratory muscle weakness.
Paltiel Weiner, MD; Rasmi Magadle, MD; Marinella Beckerman, MD; Margalit Weiner, PhD and Noa Berar-Yanay, MD Expiratory Muscle Training in COPD *From the Department of Medicine A, Hillel Yaffe Medical Center, Hadera, Israel. Background: There are several reports showing that expiratory muscle strength and endurance can be impaired in patients with COPD. This muscle weakness may have clinically relevant implications. Expiratory muscle training tended to improve cough and to reduce the sensation of respiratory effort during exercise in patients other than those with COPD. Methods: Twenty-six patients with COPD (FEV1 38% predicted) were recruited for the study. The patients were randomized into two groups: group 1, 13 patients were assigned to receive specific expiratory muscle training (SEMT) daily, six times a week, each session consisting of 1/2 h of training, for 3 months; and group 2, 13 patients were assigned to be a control group and received training with very low load. Spirometry, respiratory muscle strength and endurance, 6-min walk test, Mahler baseline dyspnea index (before), and the transitional dyspnea index (after) were measured before and after training. Results: The training-induced changes were significantly greater in the SEMT group than in the control group for the following variables: expiratory muscle strength (from 86 ± 4.1 to 104 ± 4.9 cm H2O, p < 0.005; mean difference from the control group, 24%; 95% confidence interval, 18 to 32%), expiratory muscle endurance (from 57 ± 2.9% to 76 ± 4.0%, p < 0.001; mean difference from the control group, 29%; 95% confidence interval, 21 to 39%), and in the distance walked in 6 min (from 262 ± 38 to 312 ± 47 m, p < 0.05; mean difference from the control group, 14%; 95% confidence interval, 9 to 20%). There was also a small but not significant increase (from 5.1 ± 0.9 to 5.6 ± 0.7, p = 0.14) in the dyspnea index. Conclusions: The expiratory muscles can be specifically trained with improvement of both strength and endurance in patients with COPD.