WORKLOAD WORKLOAD WORKLOAD During exercise, nasal breathing causes - PowerPoint PPT Presentation

WORKLOAD WORKLOAD

WORKLOAD • During exercise, nasal breathing causes a reduction in FEO 2 (fraction of expired air that is oxygen (O 2 %)), indicating that on expiration the percentage of oxygen extracted from the air by the lungs is increased. extracted from the air by the lungs is increased. • Morton, King, Papalia 1995 Australian Journal of Science and Medicine in Sport. 27, 51-55

WORKLOAD • Maximal exercise intensity that could be achieved by healthy subjects while nasal breathing • On average subjects could reach 90% of their max • On average subjects could reach 90% of their max workload while nasally breathing (at least for the short period during the test). Thomas, S. A., Phillips, V., Mock, C., Lock, M., Cox, G. and Baxter, J. (2009) The effects of nasal breathing on exercise tolerance. In: Chartered Society of Physiotherapy Annual Congress 2009

WORKLOAD • 12 healthy physiotherapy students aged between 21 and 27 (8 male and 4 female) completed both runs. Nasal breathing was continued to 85% of V02 peak achieved indicating that people are capable of nose breathing at much higher intensities than they would normally chose to do. Thomas, S. A., Phillips, V., Mock, C., Lock, M., Cox, G. and Baxter, J. (2009) The effects of nasal breathing on exercise tolerance. In: Chartered Society of Physiotherapy Annual Congress 2009

NOSE VERSUS MOUTH MOUTH

POOR NASAL FUNCTION • Narrow nostrils - resistance to breathing will be too much during physical exercise • Wear nasal dilator to reduce resistance • Wear nasal dilator to reduce resistance • Recommended: TheTurbine Nasal dilator

RECREATIONAL ATHLETES • Nasal breathing at all times • If you find that your need for air is so great that you need to open your mouth, simply slow down and allow your to open your mouth, simply slow down and allow your breathing to calm once more.

COMPETITIVE ATHLETES • Competitive athletes • Alternate nasal breathing with mouth breathing. • High-intensity training helps to prevent muscle de- conditioning and will require an athlete to periodically breathe through their mouth.

COMPETITIVE ATHLETES • For less-than maximum intensity training, and at all other times, nasal breathing should be employed. • For example, competitive athletes may spend 50 percent • For example, competitive athletes may spend 50 percent of their training with the mouth closed.

COMPETITIVE ATHLETES • Also devote training to working at an all-out pace in order to maintain muscle condition, for which brief periods of mouth breathing will be required. mouth breathing will be required.

COMPETITIVE ATHLETES • During competition there is no need to intentionally take bigger breaths. • Instead, bring a feeling of relaxation to your body and • Instead, bring a feeling of relaxation to your body and breathe as you feel necessary. • However, breath-holding exercises during your warm-up can be very advantageous, as can practicing breathing recovery during your warm-down.

COMPETITIVE ATHLETES • Competition isn’t the ideal time to focus about how well or poorly you are breathing, as your full concentration should be devoted to the game. The best way to improve should be devoted to the game. The best way to improve breathing for competition is to improve your everyday breathing, and the key to this is obtaining a higher BOLT and MBT score.

Weight Lifting Weight Lifting

WEIGHT LIFTING • In general, I would hold my breath ( breathe in, breathe out, hold) execute a set, minimise breathing for 6 breaths before normal breathing. Some sets I had to either break my breath hold or I forgot to minimise breathing. But in general, this was what I did - the breath holds added in another "load", as you said, especially psychologically, even though the urge to breath Is physiological. A challenge I relished.

WEIGHT LIFTING • On smaller body parts, like arms, it is easier to control and push through the "load", although when it comes to bigger body parts like back and legs, it gets very difficult. It is with these bigger muscle groups where I feel the 85% wall, and need to breathe in order to progress through the set need to breathe in order to progress through the set • The readings are from an upper back workout. I would do a set, put on my oximeter, take a snap shot, and then strap on my blood pressure cuff

FIRST SET WITH BREATH HOLDS

FIRST SET WITH BREATH HOLDS

FIRST SET WITH BREATH HOLDS

SECOND SET WITH BREATH HOLDS

SECOND SET WITH BREATH HOLDS

THIRD SET WITH BREATH HOLDS (upped weight)

THIRD SET WITH BREATH HOLDS (upped weight)

Pre Competition Preparation Preparation

Sleep

Sleep

GETTING A BETTER NIGHT’S SLEEP • Avoid blue light – smart phone and laptop • Sleep in a cool and airy bedroom • Don’t eat late at night or drink alcohol • Switch to nasal breathing permanently • Practise breathing softly for twenty minutes before sleep- parasympathetic NS • Determine sleeping position

GETTING A BETTER NIGHT’S SLEEP • Tape mouth closed- • 3M micropore tape/LipSealTape.com • Wear tape for twenty minutes during the day to become comfortable with it • If mouth naturally moist in the morning, no need for tape

Pre-Competition Preparation 1. Meditation and reduced breathing 20 minutes (focus the mind) 2. Perform 6 to 10 strong breath holds to create hypoxic hypercapnic response. Complete five to ten minutes prior to hypercapnic response. Complete five to ten minutes prior to the game. (EPO and Splenic contraction) 3. Medium to large breaths for 30 seconds to lower acidosis (BOLT score > 25 seconds) 4. Bring a feeling of intense energy throughout the body

Pre-Competition Preparation • Nine well-trained swimmers (5 males and 4 females) performed a 50m front crawl sprint either in normal conditions (NO) or after hyperventilation (HV) (30-second pre-exercise maximal voluntary hyperventilation). pre-exercise maximal voluntary hyperventilation).

Pre-Competition Preparation • Average velocity for the 50 m front crawl was significantly higher after HV. • As a result, performance improves (27.79 s vs. 28.08). • The number of breathing cycles recorded during each race • The number of breathing cycles recorded during each race was significantly lower under HV compared to NO • The stroke rate was slightly increased under HV conditions. (strokes per minute) Science & Sports Volume 30, Issue 3, June 2015.

Pre-Competition Preparation • A pre-exercise maximal voluntary hyperventilation can significantly increase performance on the 50 m front crawl in well-trained swimmers. Science & Sports Volume 30, Issue 3, June 2015.

Pre-Competition Preparation • Repeated high-intensity sprints incur substantial anaerobic metabolic challenges and create an acidic muscle milieu that is unfavorable for subsequent performance. performance. • J Strength Cond Res. 2014 Apr;28(4):1119-26.

Pre-Competition Preparation • This study tested the hypothesis that hyperventilation performed during recovery intervals would attenuate performance decrement in repeated sprint pedalling. • J Strength Cond Res. 2014 Apr;28(4):1119-26.

Pre-Competition Preparation • Thirteen male university athletes performed 10 sets of 10-second maximal pedalling on a cycle ergometer with a 60-second recovery between sets under control (spontaneous breathing) and hyperventilation conditions. (spontaneous breathing) and hyperventilation conditions. • J Strength Cond Res. 2014 Apr;28(4):1119-26.

Pre-Competition Preparation • This intervention successfully increased blood pH by 0.03-0.07 but lowered PCO 2 by 1.2-8.4 mm Hg throughout exercise. • J Strength Cond Res. 2014 Apr;28(4):1119-26.

Pre-Competition Preparation • In conclusion, hyperventilation implemented during recovery intervals of repeated sprint pedalling attenuated performance decrements in later exercise bouts that was associated with substantial metabolic acidosis. (too much associated with substantial metabolic acidosis. (too much H+ from the cells) • J Strength Cond Res. 2014 Apr;28(4):1119-26.

Pre-Competition Preparation • The practical implication is that hyperventilation may have a strategic role for enhancing training effectiveness and may give an edge in performance outcomes. • J Strength Cond Res. 2014 Apr;28(4):1119-26.

WEEK 1 WEEK 1

WEEK 1 • Who is the client? • Approx age? • State of health? • What would they like to achieve? • Is it a team or an individual? • The sportier the client, the greater the emphasis on physical movement.

WEEK 1 • What form of physical exercise do they partake in? • OA can be applied during walking, running, cycling, rowing or any sport. • Are they recreational or competitive? • Are they recreational or competitive? • How do they warm up? • Do they meditate? • Incorporate the OA into their existing routine for best effect. But first teach them the basic program so they understand the exercises.