US20130237376A1

US20130237376A1 - Methods of improving respiratory effectiveness

Info

Publication number: US20130237376A1
Application number: US13/606,535
Authority: US
Inventors: Marion Octavia Sharon Long
Original assignee: Individual
Current assignee: Individual
Priority date: 2011-09-09
Filing date: 2012-09-07
Publication date: 2013-09-12
Also published as: GB201115610D0; US20150367220A1

Abstract

Methods for improving respiratory effectiveness including inhaling a breath and, while continuously holding the breath, swimming for a period of at least 10 seconds without exhaling or further inhaling, and inhaling a breath and, without exhaling or further inhaling, adopting, and holding for a period of at least 3 seconds, at least one stretch position, which requires constant muscular exertion to maintain.

Description

PRIORITY CLAIM

This application claims priority to UK patent application no. 1115610.6, filed Sep. 9, 2011, entitled “A Training Method and Regime”, the disclosure of which is hereby incorporated by reference.

FIELD

Embodiments of the invention relate to methods for improving respiratory effectiveness, and in particular concern training methods and techniques for improving overall breathing performance and recovery rates.

BACKGROUND

In sports and other activities that subject the human body to stress and exertion, effective breathing is vital, and the preparation for many sports includes repetitive and strenuous training to improve cardio-vascular fitness. Shortness of breath, or the inability to regain control of one's breathing following a period of exertion, are often factors which limit an individual's sporting performance.
There is a need for improved methods and techniques for improving the effectiveness of individuals' breathing, over and above the simple repetition of strenuous endurance activity.

SUMMARY

Accordingly, one aspect of the present invention provides a method for improving respiratory effectiveness, including the steps of: inhaling a breath and, holding the breath, swimming for a period of at least 10 seconds without exhaling or further inhaling; inhaling a breath and, without exhaling or further inhaling, adopting, and holding for a period of at least 3 seconds, at least one stretch position, which requires constant muscular exertion to maintain.
Advantageously, the two steps are carried out successively, with a period of no more than 60 seconds between completing one of the steps and commencing the other of the steps.
Preferably, the swimming step comprises swimming underwater or swimming along the surface of the water.
Conveniently, the swimming step is completed using a stroke in which the subject's arms are primarily used to drive the subject through the water, with the subject's legs not contributing significantly to the subject's locomotion.
Advantageously, the stretching step comprises successively adopting and holding two or more stretch positions, each for a period of at least 3 seconds.
Preferably, a separate breath is inhaled and held for each of the two or more stretch positions.
Conveniently, the stretching step is carried out with at least the subject's mouth and nose submerged under the surface of the water.
Advantageously, the swimming step comprises swimming a length or width of a swimming pool.
Preferably, the pool is a 25-meter or 50-meter pool.
Conveniently, the stretching step comprises holding a stretch position for at least 15 seconds.
Advantageously, the method comprises alternately carrying out the stretching step and the swimming step at least 10 times each.
Preferably, the method comprises alternately carrying out the stretching step and the swimming step at least 15 times each.
Another aspect of the present invention provides a training program comprising any of the above methods.

BRIEF DESCRIPTION OF THE FIGURES

In order that the present invention may be more readily understood, embodiments thereof will now be described, with reference to the accompanying figures. The figures are illustrative of particular embodiments of the present invention and therefore do not limit the scope of the invention. The figures are intended for use in conjunction with the explanations in the following detailed description. Embodiments of the present invention will hereinafter be described in conjunction with the appended photographs.

FIGS. 1 to 12 show various “stretch and hold” positions that are suitable for use with the present invention; and

FIGS. 13 to 15 show stages in a swimming action that is suitable for use with the present invention.

DETAILED DESCRIPTION OF ILLUSTRATIVE EMBODIMENTS

The following detailed description is exemplary in nature and is not intended to limit the scope, applicability, or configuration of the invention in any way. Rather, the following description provides practical illustrations for implementing exemplary embodiments of the present invention. Those skilled in the art will recognize that many of the examples provided have suitable alternatives that can be utilized.
Training methods embodying the present invention are generally carried out in a body of water, such as a swimming pool. Certain steps of the training methods require that an individual does not inhale or exhale, and if a subject's face is underwater then this helps to make sure that no inhalation takes place, and also makes it easy to verify that no exhalation takes place.
Training methods embodying the invention vary in complexity, but comprise two main steps.
In a first step of the invention, the subject performs at least one “stretch and hold” exercise. During each of these exercises, an inhaled breath is held, without inhalation or exhalation.
The first step may comprise several successive stretch and hold exercises, and a new breath may be inhaled before each of these exercises, or indeed a single breath may be held for the duration of two or more of the stretch and hold exercises.
If the subject is at least partly submerged in water, it is preferred that the stretch and hold exercises are performed with at least the subject's mouth and nose submerged in the water, to ensure that no inhalation or exhalation takes place.
While the exact nature of the one or each stretch and hold position that is adopted during the first step is not critical, it is important that the position requires continuous effort on the part of the subject to maintain, i.e. it is not a “passive” position that can be maintained without effort. An example of such a passive position is one where the position is primarily maintained by the weight of the subject's body.
It is preferred that, in the one or each position adopted during the first step, the torso of the subject remains relatively straight, so that the expansion of the subject's lungs is not impeded. Positions in which the lungs are compressed, such as where the subject's back is significantly curled forwards or arched backwards, should preferably be avoided.
While the subject maintains the stretch and hold position, blood is forced into the muscles surrounding the lungs, i.e. those muscles (including, but not limited to, the extrinsic muscles and the diaphragm) which allow the subject's lungs to be held in the “fully inhaled” position. During this step, therefore, these muscles can be significantly developed, particularly if the subject is already physically exerted and hence the levels of oxygen in the subject's blood are relatively low.
Each stretch and hold position should be held for at least 3 seconds. More advanced training may involve positions being maintained for considerably longer than this, as will be clear from the examples given below.
In a second step, an individual inhales, preferably so that his or her lungs are full or substantially full of air, and then performs physical exercise while holding the inhaled air, i.e. without substantially inhaling or exhaling (aside from very small, inconsequential inhalations or exhalations).
The type and duration of the physical exercise that is performed during the first step will vary, depending on the level of fitness and experience of the subject, and also upon the intensity of training that is required. However, in general, the subject should become physically exerted during the exercise, so that he or she feels short of breath.
It is envisaged that the physical exercise carried out in the second step should last, for those of a low level of ability (e.g. subjects with a low level of fitness, or children), for at least 10 seconds. Again, fitter and more experienced subjects may perform physical exercise for considerably longer than this.
Performing physical exercise, while holding an inhaled breath and without inhaling or exhaling, causes exertion of (inter alia) the muscles surrounding the subject's lungs.
The first and second steps may be carried out in reverse order, i.e. the second step followed by the first step. However, both steps must be carried out in a training regime embodying the present invention. The steps must also be carried out without significant delay or rest therebetween. In preferred embodiments, there is a period of no more than 60 seconds between the completion of one step and the commencement of the other. More preferably this period is no more than 30 seconds, and even more preferably this period is no more than 10 seconds.
A training regime embodying the present invention may involve repeatedly carrying out exercises including the first and second steps, as outlined above. Performing training of this nature over extended periods has been found to improve breathing performance dramatically, as compared to standard endurance training (including swimming training), the performance of stretching exercises, or a combination of the two.
Carrying out training in accordance with the invention allows individuals to perform endurance sports more effectively for longer, and with less shortness of breath. This training also assists individuals in regaining breathing control rapidly after a period of strenuous exercise. This is, of course, important in performing effectively over the course of an entire game or match. In addition to this, having control over one's breathing can be of psychological importance. Following a period of strenuous play, for instance an attacking manoeuvre in football or rugby, or a long rally during a game of tennis, appearing to be fresh and in control of one's breathing can be demoralising for one's opponents, and lends an air of invincibility.
The development of the muscles around the lungs of a subject, particularly the subject's extrinsic muscles, allows the subject to expand his or her lungs rapidly and significantly following exercise, leading to fast and effective re-oxygenation of the subject's blood. This allows the subject to bring his or her breathing under control quickly.
The benefits of training embodying the present invention are not limited to strenuous competitive sports. The training can also be very helpful for those involved in dance, acting, public speaking and so on. The training regime may be taught to individuals who might use the regime through a training movie on a videotape or DVD or other recorded media or on a website from which the movie may be downloaded or streamed, for example. Alternatively, the training regime may be taught to individuals in a book, brochure, or other printed material. The training materials may include written and/or verbal descriptions of the steps and may include pictures, drawings or videos demonstrating the performance of the steps such as one or more of the swimming techniques and/or one or more of the stretch positions.
More specific examples of training regimes embodying the present invention will now be described.
For a relative beginner, a first training regime might comprise the following steps. This example is carried out in a 25-meter swimming pool.

- 1. In the swimming pool, the subject places both hands on the side of the pool, or on an eye-level bar at the side of the pool. The subject's hands should be 8-12 inches apart, and the face should be looking straight ahead.
- 2. A controlled breath is inhaled and held for at least 10 seconds, before being released under steady control. This should be repeated at least 3 times.
- 3. After the 4th intake of breath, a series of stretch and hold exercises should commence, for instance as shown in FIGS. 1-12, in which the subject is underwater and the arrow points up. These exercises are preferably carried out with the subject's face submerged in the water, while still holding onto the poolside, such as the pool edge or pool deck, or bar.
- 4. After resurfacing with controlled exhalation of breath (to avoid hyperventilation), steps 1 and 2 are repeated.
- 5. Following inhalation of a breath, the subject swims a length of the pool, holding the breath and without inhalation or exhalation during the completion of the length. The length is swum using a specific technique, involving a long “freestyle”-type arm action, but with no leg movement (this technique has been found to reduce surface drag significantly).
- 6. Once the length has been completed, the subject once again places his/her hands on the poolside or bar, and the breath is exhaled under complete control. This is followed by another controlled deep breath, held for as many seconds as can reasonably be managed (typically 3-4 seconds).
- 7. A further 14 lengths are then swum, using the same technique as outlined above, and again holding an inhaled breath for the duration of the length. Following each length, slow inhalation and release of breath, under complete control, should be repeated 3 or 4 times. This has the effect of increasing the length of time for which the breath can be held in comfort, and this time should increase to 15-20 seconds.

A second, more advanced training regime embodying the invention is as follows, again carried out in a 25-meter swimming pool. A subject will generally be ready to progress to this more advanced regime following a period of training under the first regime set out above. The more advance regime comprises the following steps:

- 1. In the swimming pool, the subject places both hands on the side of the pool, or on an eye-level bar at the side of the pool. The subject's hands should be 8-12 inches apart, and the face should be looking straight ahead.
- 2. A controlled breath is inhaled and held for at least 10 seconds, before being released under steady control. This should be repeated at least 3 times.
- 3. A deep breath is then inhaled, and the subject descends to the bottom of the pool and swims a length along the bottom of the pool. The length is swum using a specific sculling technique, in which the subject swims face down, using sculling arm movements only, with the subject's legs stretched out behind him/her, with feet pointed together (i.e. the legs again do not participate in the swimming action). Stages of this action can be seen in FIGS. 13-15, in which the subject is underwater and the arrow points up.
- 4. At the end of the length, the inhaled breath is released under absolute control.
- 5. A series of stretch and hold exercises is then carried out, again for instance as shown in FIGS. 1-12. The majority of these exercises are carried out with the subject's face submerged in the water, while still holding onto the poolside or bar.
- 6. On completion of these exercises, normal breathing returns. Following this, a further underwater length is swum, as in step 3, again followed by exercises as in step 5.
- 7. Step 6 is repeated until a total of 25 lengths have been swum.

When a subject is able to carry out 25 lengths according to the first training regime, followed by 25 lengths according to the second training regime, the subject is ready to tackle a third, yet more advanced, training regime. The third regime involves carrying out lengths, effectively as set out in the first training regime, followed by further lengths, effectively as set out in the second training regime, although this time in a 50-meter pool, instead of a 25-meter pool.
Those skilled in the fields of training and development will realize that the regimes set out above may be varied to include, for example, more or fewer exercises, more or fewer lengths, different exercises, different distances swum and different swimming techniques, while still retaining the benefits of the invention. It is important, however, that training regimes embodying the present invention include both the first step and the second step, carried out successively without a significant rest therebetween.
The inventor has found that training regimes embodying the invention result in dramatic improvements in breathing capacity and effectiveness, far in excess of what would be expected simply from carrying out repeated swimming exercises while holding one's breath. The particular combination of physical exertion, while holding an inhaled breath, and carrying out stretch and hold exercises, again while holding an inhaled breath, provides unexpected benefits which are significantly greater than would arise from carrying out either exercise independently.
The benefits of the training may accrue over time, and may be noticed primarily after carrying out the training for a period of a few weeks. For example, the training regimes may be performed as part of an exercise program, which may be performed at least once per week, or at least twice per week, over a period of time such as at least six weeks.
In the discussion above, reference is made to activities being carried out without air being inhaled or exhaled. Preferably, absolutely no inhalation or exhalation takes place during these phases.
When used in this specification and claims, the terms “comprises” and “comprising” and variations thereof mean that the specified features, steps or integers are included. The terms are not to be interpreted to exclude the presence of other features, steps or components.
The features disclosed in the foregoing description, or the following claims, or the accompanying drawings, expressed in their specific forms or in terms of a means for performing the disclosed function, or a method or process for attaining the disclosed result, as appropriate, may, separately, or in any combination of such features, be utilized for realising the invention in diverse forms thereof. In the foregoing detailed description, the invention has been described with reference to specific embodiments. However, it may be appreciated that various modifications and changes can be made without departing from the scope of the invention.

Claims

What is claimed is:

1. A method for improving respiratory effectiveness of an individual, comprising the steps of:

a) inhaling a breath and, while continuously holding the breath, swimming for a period of at least 10 seconds without exhaling or further inhaling; and

b) inhaling a breath and, without exhaling or further inhaling, adopting, and holding for a period of at least 3 seconds, at least one stretch position, wherein the at least one stretch position requires constant muscular exertion by the individual to maintain the stretch position.

2. The method according to claim 1, wherein a period of time between completing step a) and commencing step b), and/or between completing step b) and commencing step a), is no more than 60 seconds.

3. The method according to claim 1, wherein step a) comprises swimming underwater or swimming along a water surface.

4. The method according to claim 1, wherein step a) is completed using a stroke in which arms of the individual are used to drive the individual through water, with legs of the individual not contributing significantly to locomotion of the individual.

5. The method according to claim 1, wherein step b) comprises successively adopting and holding two or more stretch positions, each for a period of at least 3 seconds.

6. The method according to claim 5, wherein a separate breath is inhaled and held for each of the two or more stretch positions.

7. The method according to claim 1, wherein step b) is carried out with at least a mouth and nose of the individual submerged under a water surface throughout the stretching step.

8. The method according to claim 1, wherein step a) comprises swimming a length or width of a swimming pool.

9. The method according to claim 8, wherein the pool is a 25-meter or 50-meter long pool.

10. The method according to claim 1, wherein step b) comprises holding a stretch position for at least 15 seconds.

11. The method according to claim 1 comprising alternately carrying out step a) and step b) at least 10 times each.

12. The method according to claim 11, comprising alternately carrying out step a) and step b) at least 15 times each.

13. A training program comprising the steps of:

b) inhaling a breath and, without exhaling or further inhaling, adopting, and holding for a period of at least 3 seconds, at least one stretch position, wherein the at least one stretch position requires constant muscular exertion by the individual to maintain the stretch position; wherein steps a) and b) are performed by an individual at least once per week for a period of 6 weeks.

14. The training program according to claim 13 wherein steps a) and b) are performed at least twice a week for a period of 6 weeks.

15. The training program according to claim 13, wherein step a) and/or step b) is alternately or sequentially repeated, with a period of no more than 60 seconds between completing a step and commencing a next step.

16. The training program according to claim 13, wherein step a) comprises swimming underwater or swimming along a water surface.

17. The training program according to claim 13, wherein step a) is completed using a stroke in which arms of the individual are used to drive the individual through water, with legs of the individual not contributing significantly to locomotion of the individual.

18. The training program according to claim 13, wherein step b) comprises successively adopting and holding two or more stretch positions, each for a period of at least 3 seconds.

19. The training program according to claim 18, wherein a separate breath is inhaled and held for each of the two or more stretch positions.

20. A training material comprising printed instructions or video instructions, wherein the material describes and/or depicts the steps of: