What is Inspiratory Muscle Training?

Inspiratory muscle training is defined as a course of therapy consisting of a series of breathing exercises that aim to strengthen the body's’ respiratory muscles making it easier for people to breathe. Inspiratory muscle training is normally aimed at people who suffer from asthma, bronchitis, emphysema and COPD. However, many people adopt IMT as part of their sports training as this training is designed to strengthen the muscles used for breathing. This is done through a series of controlled breathing exercises. Studies have shown that regular IMT can increase a person’s endurance during cardiovascular exercise or sports activities such as running and cycling. When a person is breathing normally, they typically use between 10 to 15 per cent of his or her total lung capacity. However, with Inspiratory muscle training, a person can typically increase the amount of lung capacity used. Deeper breathing uses a bit more energy but also allows more oxygen to enter the bloodstream with each breath while strengthening the breathing muscles. Strengthening inspiratory muscles by performing daily breathing exercises for at least six weeks significantly reduces the amount of oxygen these same breathing muscles require during exercise, resulting in more oxygen being available for other muscles.

How do you start training?

An IMT training session is the perfect way to establish your baseline and start an IMT program. We begin with a test followed by 20 minute breath session using our Power breathe K5 and breathlink software followed. The next step is an explanation of what the recorded data means and how you can improve it over time and then it’s time to start training! We’ve been using IMT training with our athletes for many years and with great success. It’s not a question of whether or not the training actually works, the question is if you’re willing to take the time to do it

Respiratory system – breathing facts:

• Expiration is normally passive (only during heavy exercise workloads does it become forced.)
• Inspiratory muscles play a vital role in the efficiency of breathing at rest and also during exercise.
• The strength of the inspiratory muscles reduce with age (men 25+, women 35+), although fitter individuals may not notice until approximately 45-years of age.
• Weaker inspiratory muscles are usually highlighted with breathlessness, especially in the elderly.
• At rest we use as little as 8-12 litres of air per minute.
During exercise this can raise to as much as 150 litres per minute and for elite male athletes even up to 240 litres per minute.

Why train the respiratory muscles?

The respiratory muscles need to be trained because during exercise the body’s demand for oxygen increases and our breathing volume or ventilation must also rise to cope with the oxygen increase. For this to work numerous muscles surrounding the lungs need to contract in an exceedingly coordinated manner. As the intensity of the exercise increases, these respiratory muscles must contract more forcefully and more rapidly to keep pace with the body’s substantial increase in metabolism. This important role of the Inspiratory muscle training has huge benefits for respiratory muscles, fitness and sports training as well as to help improve running performance.
Inspiratory Muscle Training (IMT) is exercising and strengthening the muscles we use to breathe. We don’t usually think about our breathing during training and racing until we start working hard! The demands placed upon the breathing muscles to pump air in and out of our lungs can be enormous. Inspiratory muscle fatigue has both sensory and metabolic repercussions, both of which impair performance.
The good news is that the inspiratory muscles respond to training in the same way as other muscles – if you subject them to an appropriate training stimulus, they will adapt, increasing their strength, power and endurance.
  • IMT (Inspiratory Muscle Training)

    Muscle Oxygenation Zones.
    Identify the Athletes physiologic limiter.
    Precision guidance of High Intensity Interval training.
    Manage Recovery Intensity.
    Calibration of the Athletes…

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TRAINING METHODS

"Our performance method leverage the same scientific principles used by high performance athletes."

20 min. test that measures the power associated with your Sprint and Endurance ability. This test gives us the insights we need to calibrate your program to you.
This is the average power you can hold during a 1 hr time trial, and it´s a good predictor of your endurance ability.
Is the highest average power that a cyclist can maintain before the energy systems switch over less efficient method.
Stands for a physical amount of anaerobic energy every individual has available to them above Critical Power
Pedal Stroke Analysis is one of the most effective tools we can use to ensure that an athlete's cycling form is as efficient as possible. In the Pedal Stroke Analysis we are taking into consideration the Spin Scan Graph, Average Torque Angles and Power Splits.
Provides athletes and coaches a metric to compare riders of different body composition to one another, as well as understand how effective an athlete’s training is for the demands of a specific ride or race. There are several ways to improve your W/kg once you understand how to train it and why you should train it.
It is designed to measure the percentage of hemoglobin-and-myoglobin-carrying oxygen in the capillaries and cells of muscle tissue, where oxygen is consumed to produce energy. It helps identify optimal training intensity zones and provides feedback on the physiologic systems limiting performance.
60 min. that hover around your FTP. These sessions improve fatigue resistance at your FTP, and enhance it.
Sequences of short work and recovery periods. The target of these sessions is higher power outputs to develop fatigue resistance and aerobic capacity.
10-20 min. intervals bellow your threshold power. Ideal for long distance.
4-6 min intervals holding your peak power output. Raises VO2 max. Significantly and increases power output by 5-6%.