Master Practitioner

9S:Stamina Daily Respiratory Training, Intermittent , Intermittent Hyperoxia/Hypoxia

Copyright © 2018 Z-Health Performance Solutions, LLC All rights reserved • Respiration Training Reminders • Daily Respiratory Warm-Up • Voluntary Intermittent Hypoxic Training • Intermittent Alternating Hyperoxia-Hypoxia Respiration Training Reminders

• Mapping • Neutral • Position-Specific • Strength Development • Optimal Patterns • Non-Optimal/Alt. Patterns • Do Not Forget Basic RMT! Conclusion High-intensity home-based respiratory muscle training was effective in increasing strength and endurance of the respiratory muscles and reducing dyspnea for people with respiratory muscle weakness post-stroke, and the magnitude of the effect was higher, than that previously reported in studies, which applied standard protocols. Daily Warmup

• Sensory Warmup • Diaphragm Stretch #1 • Inhalation Mapping • Resisted Breathing • Bands • Weights • Mapping • Resisted Exhales • Relaxator • Expand-A- • Diaphragm Stretch #2 • 3 Levels Breathing • Upper • Middle • Lower • Air Hunger • Breath Holding Awareness Drill Series 2 – Muscles of Inspiration 1. Diaphragm – Has two distinct inspiratory mechanisms. a. Central tendon is pulled toward the pelvis, making the abdomen bulge as diaphragm descends into abdominal cavity. b. If central tendon is immobilized or abdomen contracted, the diaphragm will lift and separate the lower contour of the ribs. 2. Pectoralis Minor – Pulls ribs 3-5 up and forward 3. Pectoralis Major – Pulls ribs 6-8 up and out 4. Serratus Anterior – Pulls ribs 7-10 up and out 5. Levatores Costarum – Pull ribs up and back 6. Serratus Posterior Superior – Pulls ribs 1-4 up and back 7. Sternocleidomastoid – Pulls sternum up and forward 8. Scalenes – Pull ribs 2-3 laterally 9. External Intercostals – Elevate ribs 2-12 during forced inhalation Awareness Drill Series 3 – Muscles of Expiration

1. Rectus Abdominis – Pulls sternum down, raises the pubic bone 2. Transversus Abdominis – Forms much of abdominal cylinder. Narrows the cylinder when contracted 3. Internal Oblique – Lowers lower ribs during exhalation, reduces size of cylinder 4. External Oblique - Lowers lower ribs during exhalation, reduces size of cylinder 5. Transversus Thoracic – Lowers costal cartilages and moves them posterior 6. Quadratus Lumborum – Lowers 12th rib during exhalation 7. Serratus Posterior Inferior – Lowers ribs 9-12 during exhalation 8. Internal Intercostals – Depress ribs 2-12 Daily Breathing Warmup • Sensory Warmup • Diaphragm Stretch #1 • Inhalation Mapping • Resisted Inhalation •Think in Sets of 3-5 • Bands • Weights •Front of Body • Exhalation Mapping • Resisted Exhalation •Back of Body • Relaxator • Expand-A-Lung • Diaphragm Stretch #2 • 3 Levels Breathing • Upper • Middle • Lower •30 Seconds to 1 Minute • Air Hunger • Breath Holding Intermittent Hypoxia - What Is It?

• Periodic Respiration Of Air With Less Than 20.9% O2 Interspersed With Normoxic Breathing • Usually Performed in Normobaric Conditions • Can Be Passive or Active Intermittent Hypoxia - Why Do It?

Intermittent Hypoxia For Diabetes

Training and Sleeping in Normobaric Hypoxia

VHL • IHT in Highly Trained Athletes • Prep for Hypoxic Conditions • Better Improvements In Submaximal Exercise Performance • IHT in Highly Trained Athletes • Improvements in Respiratory Metabolic & Acid-Base Response of Capillary

• Increased Power Output and Better Times For Elite Swimmers Post-Hypoxic Training Intermittent Hypoxia - Training Types

• Live High Train Low • Best Results - Live at 2100-2500m & Train at 1250m • Can Increase Speed, Endurance, Strength And Recovery At Sea Level With Benefits Last 2-3 Weeks. • Live High Train High • Does Not Appear to Benefit Sea Level Performance Because of Decreased Training Intensity at Altitude • Repeated Sprints in Hypoxia Using Equipment • Use Short Sprints (30 Seconds) in Hypoxia with Short Recovery (120 Seconds) • Significantly Improves Repeated Sprint Endurance (44% Improvements Seen) • Increased Compensatory Vasodilation and Faster Regeneration of Phosphocreatine • Artificial System • Exercising While Using Roughly 15% O2 (Normal 20.9%) • Simulates High Intensity Training At Lower Velocities • Hypoventilation Training • Exercise Using Breath Holding at Low • Hypoxico Altitude Training System • Hypoxic Training Only • Altitude Range 0-21,000 feet • $3865 Do It Yourself Intermittent Hypoxic Training: Hypoventilation Training At Low Lung Volume

• Training method that uses periodic periods of exercise with reduced breathing frequency and/or depth interspersed with periods of normal breathing. • Accomplished using short breath holds • Works much better when performed at low lung volume. • When performed correctly it decreases O2 concentrations and increases CO2 concentrations throughout the body. • Hypoxia and increase and hydrogen ion production - provoking . • Increases are seen in HR, Cardiac Output, Stroke Volume & Cardiac Sympathetic Modulation - Land Sports. No significant cardiac changes noted in swimming. • After 10-12 training sessions a delay in the onset of acidosis thereby delaying the onset of fatigue driven by peripheral processes. Hypoventilation Training - Pros & Cons • Delayed Fatigue • Improvements in Repeated Sprint/Effort Sports • Stimulate Anaerobic Without High Exercise Intensities • Rehabilitation of Injuries • De-conditioned • Physically Challenging • Can Provoke Headaches If Done Improperly • Some Studies Show No Significant Benefit for Endurance Sports Voluntary Hypoventilation at Low Lung Volume

• Basic Procedure • Inhale (Fast .5 Seconds) • Normal Exhale (Fast 1 Second to 65-75% of Total Volume) • Breath Hold (3-5 Seconds) • 2nd Exhale (Fast .1-.2 Seconds) • Inhale (Fast .5 Seconds) The MED • Intensive Hypoxia Reduced BDNF • Dosage Matters Session Frequency, Volume & Training Cycle Length for VHL

• Research indicates that 2 VHL sessions per week is optimal - assuming that these are not the ONLY training sessions being performed. • If you are training 2x/week then only 1 VHL session should be performed. • Recommended maximum total weekly VHL volumes: • Cyclic Sports - 50 Minutes • Swimming - 45 Minutes • Combat/Contact Sports - 40 Minutes • Team/Racket Sports - 25 Minutes • Training Cycle Length - Current research shows that 10-12 training sessions are required to see performance benefits. • 2 Sessions/Week - 5-6 Week Training Cycle (Minimum of 4 Weeks) • 1 Session/Week - 10-12 Week Training Cycle (Minimum of 8 Weeks) Combat/Contact Cyclic Sports Team/Racket Sports Swimming Voluntary HypoventilationSports at Low Lung Volume

Total Training Time 8-25 Min 5-20 Min 5-12 Min 6-20 Min

Set• TotalDuration Training4-8 Duration Min 3-6 Min 3-6 Min 6-12 Min

Recovery Between • Duration of Set1-3 Min 1-3 Min 1-3 Min 1-3 Min Sets Duration• Recovery of VHL Between Sets 15 Sec - 2 Min 15 Sec - 1 Min 15 Sec - 1 Min 15 Sec - 2 Min During Sets • Duration of VHL

Duration of Normal • Duration of Normal10-30 Sec Breathing10-30 Sec 10-30 Sec 10-30 Sec Breathing Periods • Exercise Intensity Exercise• Duration Intensity of75-85% Exhale-Hold Max HR 65-85% Max HR 65-85% Max HR 75-100% Max HR Duration of Exhale 3-5 Sec 3-5 Sec 3-5 Sec 3-5 Sec Hold • Intermittent Hyperoxic & Hypoxic Training • LiveO2 Adaptive Contrast System • Home System - $4150 Intermittent hypoxia-hyperoxia improves cognitive performance Intermittent hypoxia- hyperoxia improves cognitive performance and exercise tolerance in the elderly

Do It Yourself Intermittent Hypoxic-Hyperoxic Training: G-Tummo Meditation, Wim Hof Method, Bhastrika Nisshesha Rechaka

• Training method that focuses on hyperventilation (30-50 rapid deep breaths) followed by an exhalation and breath hold for an extended period. • During the hypoxic stage it is common to see Oxygen Saturation drop to 80%. • This process is repeated for 3-60 minutes. Intermittent Hypoxic-Hyperoxic Training Cautions

• Hyperventilation Can Cause: • Dizziness • Hallucinations • Fainting • Tinnitus • Asthma • Throat Dryness/Soreness • Anxiety • Pain Thank You!