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Inspiratory Muscle Training - Powerbreathe
IntroductionHigh altitude mountaineering presents a significant challenge to the physiology of human beings. In particular the reduced partial pressure of oxygen in the ambient air that is encountered increases the demands placed on the respiratory muscles. Even during light exercise at high altitude the respiratory rate and depth may match that observed during maximal exercise at sea level. This respiratory workload can only be sustained for a few minutes at a time. Sensible acclimatization strategies during an expedition can aid the ability of the mountaineer to withstand these challenges. However improvements in the strength and endurance of specific muscles that control respiration may also prove beneficial to maintenance of performance at high altitude.
Background
Expiration is largely a passive process relying on the recoil of elastic tissues in the lungs and thorax however inspiration is an active process relying on the inspiratory muscles (Diaphragm and Intercostals). Weak inspiratory muscle have been linked with the perception of breathlessness (Killian, 1988). In the same way that resistance training can increase strength and endurance of specific muscles, breathing against an inspiratory load can enhance resistance to fatigue of the inspiratory muscles and reduce feelings of breathlessness.
Inspiratory muscle fatigue has been shown to occur in athletes in as little as 2.7 minutes (Lomax and McConnell, 2003). This was shown in swimmers, performing a 200m frontcrawl swim at an intensity corresponding to 90-95% of race pace.
Research suggests that using a Powerbreathe increases maximum inspiratory pressure after 6 weeks, reduces inspiratory muscle fatigue, reduces respiratory effort sensations and increases cycle time trial performances by approximately 4% (Romer et al., 2002). Maximum inspiratory pressure increased significantly in those who had performed 6 weeks of inspiratory muscle training using a Powerbreathe, however it remained unchanged in the control group who did not use the Powerbreathe. The same results were also observed for 20km and 40km time trial performance, with the Powerbreathe group showing a significant decrease in their time to complete the tests, and the control group showing little change.
Research has shown that well-trained mountaineers experienced a smaller increase in their sense of effort at high altitude if they trained with POWERbreathe before the expedition (Romer et al., 2000). They also experienced a smaller decrease in the strength of their breathing muscles at high altitude, which remained stronger than the mountaineers who did not use POWERbreathe. Since the strength of the muscles determines how easily they become fatigued (McConnell et al., 1999), and POWERbreathe training also reduces inspiratory muscle fatigue (Volianitis et al., 2001; Romer et al., 2002), POWERbreathe training offers protection from breathing fatigue.
Conclusion
By training with POWERbreathe prior to trekking / climbing at high altitude, it is possible to prepare for the rigours of the increased work of breathing, minimise fatigue and breathlessness, and improve performance and enjoyment. Inspiratory muscle training has similar principles to other training methods in the sense that it must be performed regularly or any benefits may be reversed (Romer and McConnell, 2002).
An inspiratory muscle training device (The Powerbreathe) was used prior to the expedition. Using a Powerbreathe requires the individual to inhale using a mouthpiece against a pressure load, designed to be hard enough so that you are just able to overcome it. The training only required 5 minutes per day, inspiratory fatigue should occur within 30 breaths, with an increase in load once this number of repetitions is reached. This type training has been shown to produce results in as little as 3 weeks in mild/moderate asthmatics (McConnell et al. 1998). Training should be performed using the same body position as your sport or activity - i.e. stood up in a walking position.
Grosser, M. (1991). Schnelligkeitstraining (Speed Training). Munich: BLV Verlagsgellschaft mbH, pp. 79-86.
Killian, K.J. (1988). Assessment of dyspnoea. European Respiratory Journal, 1, 195-197.
Lomax, M.E. and McConnell, A.K. (2003). Inspiratory muscle fatigue during a 200m swim. Journal of Sports Sciences, 21, 659-664.
McConnell, A.K., Caine, M.P., Donovan, K., Toogood, A.K. and Miller, M.R. (1998). Inspiratory muscle training improves lung function and reduces exertional dyspnoea in mild/moderate asthmatics. Clinical Science, 95, Supplement.
Romer, L.M. and McConnell, A.K. (2002). Specificity and reversibility of inspiratory muscle training. Medicine and Science in Sports and Exercise, 2, 237-244.
Romer, L.M., McConnell, A.K. and Jones, D.A. (2002). Effects of inspiratory muscle training on time-trial performance in trained cyclists. Journal of Sports Sciences, 20, 547-562.
Volianitis, S., McConnell, A.K., Koutedakis, Y. and Jones, D.A. (2001a). Specific respiratory warm-up improves rowing performance and exertional dyspnea. Medicine and Science in Sports and Exercise, 33, 1189-1193.
Volianitis, S., McConnell, A.K., Koutedakis, Y. McNaughtan, L., Backx, K. and Jones, D.A. (2001b). Inspiratory muscle training improves rowing performance. Medicine and Science in Sports and Exercise, 33, 803-809.
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