The breathing exercise of 5 secret minutes of more than 50 years should do
You train your arms, legs, heart, lungs and brain. But what about your respiratory muscles?
One of the major benefits ofregular exercise When you reach your 40s and 50 years, improved cardiovascular health is a better blood flow, a stronger core, lower blood pressure and healthier arteries with a reduced risk of clots - and research finds more and more that there are alternatively gains there beyond the traditional exercise, such aswalk, run or lift weights.
For example, a new study published in theApplied Physiology Journal foundjumping in the sauna or take a hot bath Can indeed cause similar health health benefits that you will see resulting from a aerobic exercise of low moderate intensity. (Simply put: when your body is hot, it increases the blood flow and raises your heart rate - just a few of the things that arrive at your body when you go out for a jogging.) Another recent study, published inAnnals of internal medicine, found that people over the age of 50 were able to lose weight while performing the old and meditativeMartial Practice-Arts known as Tai Chi.
Now, a new study of researchers from the University of Colorado in Boulder, published in theJournal of American Heart Association, discovered that there was a simple and less known breathing training that the elderly can do this will help them reduce their blood pressure and strengthen their vascular health. Curious to know what it is? Read everything you need to know. And if you are not as desiring to exercise that you would like to be, do not missSecret tips to make less miserable exercise, say experts.
Respiratory training You did not know you needed
Originally developed in the 1980s for those with respiratory problems, a high-strength (IMST) inspiratory muscle training requires you to inhale very hard on the device that offers resistance. "Imagine sucking a tube that sucks his back," explains the authors of the Cu Boulder, in theofficial release. Exercise is known to strengthen your respiratory muscles (inspiratory "muscles"), as well as your diaphragm.
According to researchers, IMST was generally prescribed for people to do for half an hour a day "low resistance". More recently, it has been used as faster, faster resistance representatives - for "cardiovascular, cognitive and sporting improvements."
The new study sought to test the effectiveness of higher intensity IMST in "helping adult aging breaking cardiovascular disease". And for more workouts, you should consider trying, do not missWalking workouts that will help you support, explains the top coach.
How they tested imst
The researchers gathered 36 healthy volunteers aged 50 to 79 years with healthy blood pressure numbers. Some of the volunteers made only five minutes from IMST's "high strength" for six weeks, others made the same amount of IMST with lower resistance for the same period, which served mainly as a placebo.
It's as good for your heart as to walk
At the end of the study, those who made the more intense form of breathing exercise had a drop of 9 points in their systolic blood pressure - "a reduction generally exceeds that obtained by walking 30 minutes a day five days by Week, "Let's say the authors of the study. "This decline is also equal to the effects of certain anti-drug schemes lowering arterial pressure."
In addition, ", even six weeks after stopping to make Imst, they kept most of this improvement."
"We have discovered not only this is more effective than traditional exercise programs, the benefits can be longer," said Daniel Craighead, Ph.D., Assistant Research Professor in the Department of Integrative Physiology at Cu Boulder. And if you like to walk, make sure you are aware of theSecret walking shoe that walkers everywhere are obsessed with.
The results are particularly relevant for post-menopausal women
The study stresses that the previous scientific research found that postmenopausal women - unless you take estrogen supplements - do not pull as many benefits from aerobic exercise programs because it is the vascular endothelial function ", which refers to the interior liner of your blood vessels. With Imst, they do." If aerobic exercise will not improve this key measure of cardiovascular health for menopausal women, they need another Intervention of the way of life that will do it, "said Craighead in liberation." It could be that. "
It could also give you a better athlete
The study notes that the previously made searches connect IMST to sports performance. "If you run a marathon, your breathing muscles get tired and start flying blood from your skeletal muscles," said Craighead. "The idea is that if you accumulate the endurance of these respiratory muscles, it will not happen and your legs will not be so tired."
Craighead, a marathon runner himself, notes that he personally use imst in his own training regime.
So, how do you do it?
Now, it should be noted that IMST is not supposed to be a replacement for a traditional exercise at all. It is rather supposed to be an accompanying exercise - an additional activity that you can do to help respiratory systems and the cardiovascular system, become globally healthier and strengthen your defenses against heart disease. But how do you do that?
As Craighead Notes, you can do it at home "in five minutes while watching TV." As the former MONK Buddhist Monk Andy Puddicombe did with his headspace application, researchers develop an application at home that provides instructions.
Until then, you need a device called inspiratory muscular trainer that you put to your mouth - while plugging in your nose - which will allow resistance. A company that provides them is calledPower breathing. To use it, you make 30 "vigorous" breaths over 5 minutes. For more exercise tips, see here for theSecret exercise tips to reduce your weight for good.
