An Indiana University study found that strengthening inspiratory muscles by performing daily breathing exercises for six weeks significantly reduced the amount of oxygen these same breathing muscles required during exercise, possibly making more oxygen available for other muscles.

Louise Turner, a researcher in the Department of Kinesiology, said just the act of breathing during an endurance activity, such as running, swimming or cycling performed at maximum intensity, can account for 10 to 15 percent of an athlete's total oxygen consumption. While inspiratory muscle training (IMT) has been shown to improve performance in endurance sports, Turner's study sought to shed light on how IMT does this.

"This study helps to provide further insight into the potential mechanisms responsible for the improved whole-body endurance performance previously reported following IMT," she said.

About the study:

• The double blind, placebo-controlled study involved 16 male cyclists ages 18 to 40.
• IMT involves the use of a hand-held device that provides resistance as one inhales through it, requiring greater use of  inspiratory muscles. For half of the study participants, the IMT device was set to a level that provided resistance as the subjects took a fast forceful breath in. For six weeks they took 30 breaths at this setting twice a day. The cyclists in the control group did the same exercises with the IMT adjusted to a minimal level.
• After six weeks, when the study participants mimicked the breathing required for low, moderate and maximum intensity activities, the inspiratory muscles required around 1 percent less oxygen during the low intensity exercise and required 3 to 4 percent less during the high intensity exercise.

Muscles need oxygen to produce energy. Turner's research also is looking at the next component of this equation, whether more oxygen is actually available to other muscles, particularly those in the legs, because less oxygen is being used by the breathing muscles.

IMT has been used as an intervention in pulmonary diseases and conditions, such as asthma, COPD and cystic fibrosis, and also is marketed as a means for improving athletic performance in cyclists, runners and swimmers.

Turner is presenting her study, "Inspiratory Muscle Training reduces the Oxygen Cost of Breathing during Exercise," on June 03 at the American College of Sports Medicine annual meeting. Co-authors are Timothy D. Mickleborough, Joel M. Stager and Robert F. Chapman from Indiana University; and Sandy Tecklenburg-Lund, Nebraska Wesleyan University.

Looking for that Edge in Performance?

By Dr. Frank B. Wyatt

That “one thing”, or perhaps a combination of things that gives you the slight advantage over your competitors? You are not alone. Since time began (actually, I cannot verify this) man/woman has been looking for that device or “ergogenic” aide that will enhance their performance and move them up a notch on that proverbial podium. Myself included. So it was when I was contacted by Bas Rutten, former heavy-weight champion of Mixed Martial Arts (MMA) with a breathing device he developed and calls the “O2-trainer”.

The purpose of this breathing device is to restrict the intake of air (i.e., inspired ventilation) and thus lead to reduced oxygen intake. With reduced oxygen intake one works harder for any given workload. This is the same premise one faces when exposed to high altitudes. The pressure of oxygen at higher altitudes is reduced, leading to a reduced intake of oxygen.

The corresponding adaptations are why athletes sojourn to altitude in their training. These adaptations include the following: increased red blood cells, increased capillary density, increased mitochondrial density. If you were to analyze the physiological consequences of the aforementioned adaptations, you would realize that endurance performance is greatly enhanced through altitude acclimatization. However, there is an inherent problem with training at altitude: the ability to go and live at altitude. For most of us, the cost and time do not allow for any length of time to train in a place other than home. Unless…!

You have been approached by a known athletic, celebrity figure to try out a device that could enhance your performance when used on a limited basis. And so it was when Bas contacted me to try out his O2-trainer. Plus, even though I am a 4th Degree Black Belt in Taekwondo, I thought it would be in my best interest to comply with Mr. Rutten’s request.

The user of the device places it into the mouth and breathes through two openings that can be altered in their inflow amount. By placing in the two openings different “holes” of varying circumference you can change the amount of restriction of air flow. Consequently, periodic use would theoretically provide adaptations similar to training at altitude.

Anecdotally, Bas reported to me that when he used the device his conditioning improved dramatically and as a reported asthmatic, his breathing was markedly better. As a researcher, I find it very important to gather anecdotal reports from individuals as this may lead to further investigations and/or interpretations of findings.

And so began my training with Bas Rutten’s O2-trainer. The surprise at what I experienced and subsequent search for answers has led me to further research. Upon first use of the apparatus there was noticeable difficulty in breathing in (inhalation) during ventilation (bulk flow of air). I struggled to get air in and in that struggle, I worked my ventilation muscles (i.e., diaphragm, intercostals) considerably. This is a real positive in training as research has shown that ventilation muscle fatigue during endurance events leads to decreased performance.

I was thrilled to find something that was definitely enhancing the amount of work my ventilation muscles had to do. But it was not just during inhalation that I struggled: I also discovered that I had to force my exhalation phase of ventilation to blow off the carbon dioxide (CO2) my body was producing during exercise.

This second realization lead me to investigate the subsequent physiological reactions and adaptations that could be associated with forced exhalation and re-breathing of CO2. Re-breathing CO2 is termed hypercapnea. This occurs a little bit with each breath we take and blow out as our lungs fill with a mixture of gases.

Predominant in that mixture of gases and most utilized by the human body are oxygen and carbon dioxide. So with each breath we take we take in both oxygen and carbon dioxide. However, in some circumstances we may alter that normal mixture either by the environment we are currently in, by our own ability to ventilate (both inhalation and exhalation) or by utilizing a device that facilitates that alteration. So what may occur during this period of hypercapnea?

One obvious consequence of CO2 re-breathing is that the aforementioned mixture of gases increases the pressure of carbon dioxide and reduces the pressure of oxygen. The later affect is similar to altitude. With reduced oxygen pressure during ventilation, muscle tissue becomes hypoxic (lack of oxygen) and early fatigue ensues.

One consequence to the device is a simulated altitude adjustment to work. Second, with reduced oxygen pressures and increased CO2, work at any given workload becomes harder. For example: if I am doing twenty squats with 50 kilos then by using the device I become fatigued at a lower repetition number with the same weight. This is a way to enhance the intensity of work. Third, another outcome of hypercapnea is increased opening of breathing passages. This is referred to as broncho-dilation. By enhancing this broncho-dilation, one can increase the bulk flow ofair into and out of the lungs. This is perhaps the effect that Bas referred to with his asthma. Lastly, through the re-breathing of CO2 one may actually stimulate the ventilation response to allow for enhanced movement of air into and out of the lungs. Carbon dioxide has been reported as a stimulant to ventilation so when increases are noted in the blood, ventilation is increased.

So the bottom line for any device and specifically the O2-trainer,is the following: does it work to improve your performance? Based on the reactions of the body to forced inhalation (increased inspiration muscles) and exhalation and to the reactions I described above to re-breathing carbon dioxide I would have to say, “Yes”. I am furthering my investigation with female crosscountry runners to also see if use of this device increases red blood cell production. For this breathing enhancement device, I believe Mr. Bas Rutten is on to something.

You can find more information on this device through Google of Bas Rutten. However, I may suggest to Bas that he change the name to CO2-Re-Breather. Or perhaps not!

By Dr. Frank B. Wyatt

By: FighterCorner.com 

Here is a sneak peek of MMA legend Bas “El Guapo” Rutten’s new device, called the O2 Trainer.

In an interview that I saw a while back, Bas Rutten speaking about having asthma as a kid and how he thought of the concept of increasing the bulk flow of air into his lungs and how that made him feel better. Little did he know that at age 15, he had a million-dollar idea. A few years later, here comes the Bas Rutten O2 trainer. Designed to strengthen the breathing muscles and simulating altitude training.

I first heard of the Bas Rutten O2 Trainer when I was researching for the Gas Mask Training for MMA article. Heard about it again via a couple of MMA forums and lastly, the Joe Rogan Podcast where Bas was the special guest.

The O2 trainer works with a mouthpiece and if you look at the photo below, you can see that there are many different square parts with a variation of hole sizes, and as each hole gets smaller, it becomes more difficult to breathe. This puts the body in a state of hypoxia, or oxygen deprivation. To learn more about altitude training simulation, click here. There’s no exact release date for the Bas Rutten O2 Trainer just yet but with the release of Bas Rutten’s O2 Trainer and Sean Sherk’s Elevation Altitude Training Mask, I’m sure it won’t be long until more companies divulge themselves into altitude training simulation devices.

Click to read the full article

By: FighterCorner.com

We’ve all seen it before, or at least heard about it. MMA fighters running around with a gas mask or some other contraption while going about their routine, may it be doing their weightlifting sessions, or actual fight training such as hitting the pads and such. Really though, what is it for? It looks cool and everything but what is MMA gas mask training all about anyway?

Altitude Training

Altitude training has been used by athletes not only in MMA, but almost every other competitive sport in the world. . It is no surprise that Greg Jackson’s gym is strategically located in Albaquerque, New Mexico which is 5,312 feet above sea level. Oscar De La Hoya for example, has both a house AND a gym located in Big Bear, California which is located 6,752 feet above sea level, and he’s definitely not the only one that trains there. Even Shane Mosley will be preparing for his fight against Manny Pacquiao at Big Bear, and Pacman will coincidentally also be training for him in Baguio City, Philippines, home to Eduardo Folayang and the Lakay Wushu MMA team, which is about 5,100 feet above sea level.

What’s the deal with altitude training and how is it relevant to gas mask training for MMA?

Simply put, the concentration level of oxygen in these high altitude areas are lower than areas where fights actually happen. For example, the Fight Capital of the World, Las Vegas, is only 2,000 feet above sea level. While training at altitude, athletes are subject to a state of hypoxia, an oxygen deprived state so when they finally do come back to relatively normal states, their VO2 max level is higher, giving them a competitive edge against their opponents.

This is why altitude training is more often than not, a deemed “requirement” for MMA fighters who compete at the highest level. Put 2 identically skilled fighters who have done the same amount of work, put one in Big Bear and one to stay in Vegas. Who do you think has the advantage in terms of cardio and endurance? Sadly, most of us fighters don’t have the time and money to be able to move our whole training camp to Big Bear or Albaquerque. Which brings us to the next part of the article, gas mask training!

Gas Mask Training for MMA

For old time’s sake, here’s a photo of Wanderlei Silva with his own variation of high altitude training simulation. He’s got his nose covered up with tape and a snorkel to breathe in. What a gangster.

How is altitude training relevant to wearing a gas mask while you hit the pads or do your roadwork? It’s directly correlated. You see, there are all these products in the market such as the Elevation Training Mask (produced by Sean Sherk) and the O2 Trainer (produced by Bas Rutten) mimic the hypoxia that altitude training offers.

By limiting the amount of oxygen intake, rather than by directly being in altitude, MMA training gas masks make use of valves and filters to do so. This in turn then has the same effect on the athlete in terms of the benefits of being in altitude.

Ultimate Fighter alumni, Kyle Noke, who just won his in Sydney, Australia for UFC 127 trains under Greg Jackson in Albaquerque, New Mexico was even wearing his Elevation Training Mask for up until he stepped into the Octagon. For many people, this would be the first time they would see something like this. When asked to explain the contraption by Ariel Helwani, he says:

“It [the gas mask] is a conditioning thing, a high elevation thing. We come from Albaquerque, one of the highest cities you can train in. We’re just trying to keep that high altitude training going.”

In Dr. Frank Wyatt’s excerpt of his article “To breathe or not to breathe?” with regards to a gas mask type device for MMA, he states:

“The purpose of this breathing device is to restrict the intake of air (i.e., inspired ventilation) and thus lead to reduced oxygen intake. With reduced oxygen intake one works harder for any given workload. This is the same premise one faces when exposed to high altitudes. The pressure of oxygen at higher altitudes is reduced, leading to a reduced intake of oxygen.”

According to research done by the Rice University of Houston, altitude training has the following long term effects

1. 1. Increased concentration of red blood cells
2. 2. Decreased maximum cardiac output with a decreased maximum heart rate, doing the same amount of work
3. 3. Chemical change within red blood cells that makes them more efficient at unloading oxygen to the tissues

Below is one of the very first professionally done videos for gas mask training. I remember the first time seeing it and having my jaw drop due to the intensity of their training.

Team Forge 54:16: High Intensity Gas Mask Weight Training

Not only does gas mask training improve red blood cell physiology and increase oxygen intake capacity, but it also works to strengthen the body’s breathing apparatus. Again, to quote Dr. Wyatt in his study:

I worked my ventilation muscles (i.e., diaphragm, intercostals) considerably. This is a real positive in training as research has shown that ventilation muscle fatigue during endurance events leads to decreased performance.

Coincidentally, gas mask training also produces another phenomena in the body and it has something to do with carbon dioxide, or CO2. When breathing in that enclosed space within the mask, you will also tend to re-breath CO2. This phenomena is called hypercapnea. Hypercapnea results to the muscle tissues in the body to enter an oxygen deprived state, increasing fatigue.

Imagine doing deadlifts with the mask on, and without the mask on. Which one would condition your body better for the competition itself?

Don’t be fooled by Wikipedia. The minor hypercapnea that the gas masks produce isn’t bad thing. In fact, this phenomena also promotes the opening of breathing passages. This is referred to as broncho-dilation. By enhancing this broncho-dilation, one can increase the bulk flow of air into and out of the lungs. Lastly, through the re-breathing of CO2 one may actually stimulate the ventilation response to allow for enhanced movement of air into and out of the lungs. Carbon dioxide has been reported as a stimulant to ventilation so when increases are noted in the blood, ventilation is increased.

Last but not least, we have a word from Sean Sherk, one of the creators of the Elevation Training Mask.

“The gas mask not only simulates high altitude training and limits oxygen flow, it also causes a claustrophobic effect. Forcing me to perform and train in these conditions lets my body require less oxygen while exerting myself and teaches me to relax while in claustrophobic, intense situations. Coupled with dedicated MMA technique training, using the mask everyday gets my body acclimated to needing less oxygen, giving me a physical and mental edge to defend chokes and remain fresh and focused in the championship rounds.”