Postural and Respiratory training Techniques to Optimize Performance

10 Aug

 

When it comes to training and maximizing our sports brands we overlook such key aspects as specific postural and respiratory training. However, spending ten minutes on breathing exercises and postural attitude can have positive consequences on physical-sport performance, explains Tamara Rial, Director of R & D at the International Hypopressive & Physical Therapy Institute and co-founder and developer of the methodology Low Pressure Fitness .

Rial gives us the essential reasons why any athlete should include in his postural and respiratory fitness recovery routines such as Low Pressure Fitness (LPF) and affirms that “it is a very focused training system for the reeducation of posture and respiratory work “. The most differentiating and innovative is the type of breathing pattern that is executed, since it is a paradoxical and unusual breathing .

“During his practice,” Rial adds, “the inspiratory muscles of the rib cage must be contracted while the lungs are in expiratory apnea (low lung volume). This fact has two main effects: that of the decrease in intra-pelvic pressure, and that of the effects of the so-called ” diving response”.

Thus, on the one hand we have:

A postural training that will produce stretching of the muscular tensions of the spine and pelvis.

A respiratory training and possible hypoxia that will produce short- and long-term adaptations in the cardiovascular system.

BENEFITS OF RESPIRATORY TRAINING

Tamara Rial says that training the respiratory muscles is much more important than we could imagine. They are increasingly used in the field of physical exercise and sport, specific training of this muscle to improve aerobic capacity and improved sports performance, especially in endurance sports.

Various researches have shown how proper planning of the respiratory muscles can increase their strength, endurance and thus improve efficiency during physical exertion. Respiratory muscle training can provide the following benefits:

  1. Decreased heart rate in effort
  2. Reduction of maximum respiratory effort for each breath
  3. Deeper breathing
  4. Greater post-effort recovery
  5. Improve the perception of effort
  6. Strengthens respiratory muscles
  7. Improved respiratory efficiency
  8. Improved performance and fitness

EYE FATIGUE

The specialist reminds us “that fatigue of the respiratory muscles leads to a mechanical and respiratory limitation, especially in activities that demand a great resistance aerobic and long-lasting as a marathon or long distance races.” The oxygen debt that occurs with prolonged physical exercise affects the large muscle groups as well as the muscles of respiration, which triple their effort by increasing the ventilatory frequency.

RESPIRATORY APNEA

The Low Pressure Fitness specialist explains that, regarding sports performance, the hypoxic respiratory pattern is of special interest. It is an expiratory apnea breath that manifests the same changes as those observed in professional apneists.

Some authors think that training in low volume apnea, ie without air in the lungs, may be an alternative to typical hyperbaric or hypoxic training. So far to train under conditions of hypoxia athletes should move to areas of higher altitude, training in hyperbaric chambers, etc. This entails many expenses for little durability of the effects. That’s why sports coaches are testing alternatives in apnea to look for this hypoxia effect.

The exercise is performed in low volume apnea and intermittent apneas are maintained throughout the session. This leads to an arterial oxygen desaturation, a decrease in heart rate and an increase in peripheral vasoconstriction. It is what is known as mammal reflex or dive response. A new line of training is opened for those who wish to increase their aerobic and anaerobic performance by testing the most accessible apnea training on the market.

POSTURAL TRAINING

Tamara Rial affirms that “the systematic repetition of some sports gestures (posture in the bicycle, race, swimming, beating, jumping …) creates muscular imbalances and is one of the most important factors in the development of sports injuries”.

Therefore, recovery sessions and muscle balance are a fundamental part of sports planning by helping both in injury prevention and sports management. A fundamental part of injury prevention programs is the performance of spinal stabilization exercises and the body’s central muscles.

Incorporating these types of exercises into training is simple. It can be done at the end of the session during the return to calm or if it is preferred as an independent recovery session of 30 minutes during the week.

Ideally, always look for reference professionals who can adapt the exercise to your particular physical and sports needs, recommends the Low Pressure Fitness specialist.

 

The Five most Common Mistakes in post Training

10 Nov

 

At the end of our exercises and training most of us make five very common mistakes that we must discard from our habits.

The personal trainer Jesus Gimnez Amado, Home Fitness and Fitness Sector , explains what are those five main mistakes we usually commit and his advice to avoid them:

Wait too long without eating food after completing our training . One of the main mistakes we can make at the end of our training session is to neglect the time it takes to eat our food at the end of our exercises. If that were so, we would be hindering the recovery of our energy deposits and, consequently, slowing down our recovery phase, so inevitably our sports performance would be diminished.

The main way we have to facilitate that recovery, after having done our session, will be to eat fast-absorbing foods always trying to ensure that the post-training time does not exceed 30 minutes.

Eat high calorie foods as a ‘reward’. Another of the most frequent mistakes that are usually made after finishing a hard day of training is to perform too much food intake, as a ‘prize’ for the effort made. If these foods are processed, again we will be hampering that important phase of post-training recovery.

Yes, it is true that our post-training intake, in general, should be more abundant in terms of calories, but always in a controlled manner, and with an optimal and balanced macronutrient distribution both for the recovery of energy deposits as of the own muscular regeneration.

Drink sugary drinks after training . After completing the exercise routine, many athletes turn to the intake of sugary drinks to improve recovery. It is true that a beverage rich in hydrates of rapid absorption, will accelerate the recovery of energy deposits. But again we must ingest it in a controlled way and drinks or foods rich in unprocessed sugars, such as a natural fruit juice or a serving of pasta and always accompanied by the rest of macronutrients (proteins and fats) that corresponds.

It is important to mention that an abuse of sugary soda intake is directly associated with overweight, obesity and diabetes as demonstrated by a meta-analysis of 88 professional studies ( “Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis “. 2007). Generally speaking, if we are talking about a typical user, such as a weight room that trains between 3-5 days a week, a water-only hydration will be more than enough.

We will take into account the use of an isotonic drink for those athletes who are subjected to very high intensity or training volumes (long duration). For this, this type of drink will provide a dose of electrolytes, water and minerals used during training.

Do not take time to stretch. The training ends after having dedicated a space to the work of stretching. It is the part that is usually skipped an average user, along with the warming, because it does not consider it useful. Stretching should always be done as soon as the last exercise is completed, when the muscle tissue is still warm and the connective tissue is more flexible and receptive to stretching. It will be enough to devote an average of ten minutes at the end of the session to guaranteeing us a range of optimal mobility (ROM) of the joints, in addition to reducing the risk of injury and consequently the increase of the sport performance.

Dedicate little time to rest. Just having left the skin in training will not be enough. The rest will be just as important. Due to the lifestyle that people usually carry with family, personal or professional charges, rest is something we usually sacrifice.

Well, rest is that phase in which your body will segregate those hormones (growth hormone and testosterone, among others) that you need to recover from training and increase your athletic performance. An optimal rest would be 8-9 hours and not less than 6 hours.