Comparison of respiratory recovery methods
Many of us remember how hard it is on physical education after a cross-country race, after a long rally in football, tennis. Breathing is frequent and I want to quickly restore it. From people we hear different tips on how to catch your breath faster. I decided to clothe all these tips in numbers and conduct an experiment in which I would compare several of the most well-known methods of restoring breathing.
The following methods will be compared:
How the experiment will be conducted, the key points.
The experiment was carried out for 3 weeks, not every day. The break between the "working" days ranged from 0 to 4 days, mostly - 1 or 3. Exercises were performed indoors. To register the pulse, a Sigma wrist pulsator with a chest sensor was used. The heart rate monitor has a convenient function of sound notification of an exit (up or down) for a given range of pulse values, but it works approximately, it is triggered late, therefore, to increase data accuracy, the values were recorded visually on the scoreboard.
Analysis and conclusions:
1) To begin with, we note the expected appearance of adaptation to the loads.
With each new day of training, an increase in the aerobic capacity of the organism occurred: the time of work increased, the upper limit of the designated 80% pulse area was reached longer. At the same time, the time required for rest also increased, but at a much slower pace than the increase in efficiency. (The descending part of the red graph corresponds to three days of training in a row. The recovery did not have time to occur.)
2) Dependence of pulse recovery time on the rest method
a) The diagrams below show that methods with raising and lowering hands restore breathing longer than others. On average, a little over 2 minutes. With that, on the go, breathing did not recover what was no longer, but even an average of 2 seconds faster than standing still!
b) Slightly better performance (15% less rest time compared to the first 2 methods) yielded 3 methods - all standing exactly. At the same time, raising the arms to the belt only increased the rest time by 7%, and raising the arms behind the head to the lock did not affect the result in any way - showed the same as simply lowered arms.
c) The last 3 methods showed themselves best of all, and they significantly differ from the results of standing.
Two of them - standing in the slope and sitting - in both cases there is a passive (not due to the voltage of the trapezium) raising the shoulders. It is likely that passive raising of the shoulders reveals the upper part of the lungs, which increases their volume, relieving the load: it helps the intercostal muscles and the diaphragm to breathe in, due to which, firstly, the energy consumption of the muscles is reduced; secondly, the same effort of the respiratory muscles allows you to gain more air in one breath, which increases the specific volume of gas exchange per unit of energy expended.
Compared to standing methods, methods with passive shoulder raising showed a halving of the rest time!
A sitting position, compared to a standing position, leads to a slight (by 8% or 5 seconds) acceleration of rest.
The supine position relaxes the body as much as possible and, as expected, has shown the shortest recovery time: 21% (12 s) better than sitting, 27% (17 c) better than standing in the slope, twice (57% or 1 minute of difference) faster than standing and three times the ways with raising hands.
3. Characteristics of the duration of the work (the time required to increase heart rate from 50% to 80% (from max.))
The duration of the work from the approach to the approach within one workout by day is shown in the graph below. It clearly shows that the duration of the first approach is long (and it increases with each workout due to adaptation), and the time of all subsequent approaches is significantly reduced and then almost does not change (at least for 8 approaches), making about 1 minute 40 seconds. . This constancy of time indicates a lack of factors accumulating over time, which would lead to an accumulation of fatigue.
The signal for the beginning of protective inhibition is negative bias from the norm of various indicators in the cells: an increase in acidity, an increase in the concentration of ADP. This indicates the correct selection of the load and the upper limit of the power of work.
The reason for the large time of the first approach is not clear (perhaps, with it, the body temperature is low, then it rises and as a result, the rate of chemical reactions decreases, there is an additional load on the body cooling), but it says that the pulse is not the only and not universal indicator of the load on the body.
4) Rest time characteristic
The rest time graph supplements the existing picture with new information: despite the fact that, as we saw above, the rest time strongly depends on the method, the averaged data demonstrate a growing need for recovery time over time (on average 15-20 seconds, which is 39% on the latter approach, compared with the first).
Findings:
- if the goal is to recover breath as quickly as possible, then it is better to lie down;
- if there is no possibility to lie down, then it is better to sit with elbows on your knees so that your shoulders are raised;
- if it is not possible to sit down, then become accrued and put your hands on your knees, lifting your shoulders;
- if you can not bend, it is better to just stand straight, hands free to lower.
However, it remains an open question whether such a sharp drop in the load is safe (work - lying - work). It is possible that if, immediately after a rest, there is no plan for a heavy load, then it is safe.
PS For example, you ran up the stairs, and now you hold the speech and you need calm breathing. There is nothing better to lie down in the corridor for 20-25 seconds!
The following methods will be compared:
| Method | Description | Note |
| one | On the move, raising / lowering hands | know from physical education |
| 2 | Standing, raising / lowering hands | to compare standing and on the go |
| 3 | Standing exactly | ordinary rest |
| four | Standing, hands on the belt | on the idea of rising shoulders, easier to breathe |
| five | Standing hands behind head in the castle | shoulders rise even more |
| 6 | Standing, with support hands on his knees | rise shoulders relax belly |
| 7 | Sitting with elbows on the knees | just sitting |
| eight | Lying on your back | minimum muscle load |
How the experiment will be conducted, the key points.
- Restoration of respiration is the restoration of oxygen debt (aerobic or anaerobic) after the completion of work.
- The subsequent approach of the same exercise can acidify the muscles more than the previous one, and the oxygen debt will thus be higher. To avoid distorting the results for this reason, alternating methods is introduced every day.
- Exercises over time can lead to adaptation and all types of rest in the following days will show a better result than in previous ones. The emergence of such an adaptation can be seen by reducing the rate of growth of the pulse during exercise with the days. To combat this phenomenon is not necessary, adaptation will improve the testimony of all methods of rest.
- It is necessary to begin the exercises under the same maximum conditions: with good health, at the same time of day, equal to the time after the last meal and the load.
- Breath is associated with heart rate. Therefore, the time taken to reduce the pulse to certain values will serve as a criterion for rest in the experiment. Presumably, less rest time will talk about a faster replenishment of energy due to: better speed of consumption and transport of oxygen, less energy costs for rest.
- The initial pulse before each approach should be the same, so as not to transfer the oxygen debt of the previous approach to the next.
- The load should be varied, use the whole body to reduce the impact of personal developmental features: push-ups - jogging with a high knee lift - jumping up and arms up.
- Each approach and cycle in the approach should be performed at a similar pace.
- Before the 1st approach, there is a slight warm-up and warm-up.
- The implementation of the approach begins with a pulse of 50% of the maximum. The maximum pulse is taken from the calculation: 220 minus age. The zone of 50-60 %% is accepted as a zone of easy work. Thus, the approach starts at the lower boundary of this zone, beyond which (<50%) there is a zone of normal state without physical exertion. With a maximum of 190 beats, 50% is 95 beats / min. The initial pulse is not taken in a state of complete rest (~ 40%), because recovering it after the load will be quite problematic for a long time, which is connected not so much with time to restore breathing as with cooling the body, blood outflow from muscles, calming the hormonal system etc. inertial processes.
- The exercise is performed until reaching a level of 80% of max. pulse. 80% is an approximate border of the beginning of ANSP (anaerobic metabolism threshold), when anaerobic methods of resynthesis of ATP begin to appear significantly in the production of energy for muscle work. And they dramatically change the rate of onset of fatigue, and the time for the subsequent rest. For a maximum of 190 beats, 80% is 152 beats / min.
- Thus, the rest is recorded as the time in seconds from stopping the exercise with a pulse of 152 beats / min until the pulse reaches 95 beats / min. Then the results are recorded ~ 5 s and the next approach immediately begins and the registration of the execution time of the approach.
The experiment was carried out for 3 weeks, not every day. The break between the "working" days ranged from 0 to 4 days, mostly - 1 or 3. Exercises were performed indoors. To register the pulse, a Sigma wrist pulsator with a chest sensor was used. The heart rate monitor has a convenient function of sound notification of an exit (up or down) for a given range of pulse values, but it works approximately, it is triggered late, therefore, to increase data accuracy, the values were recorded visually on the scoreboard.
Analysis and conclusions:
1) To begin with, we note the expected appearance of adaptation to the loads.
With each new day of training, an increase in the aerobic capacity of the organism occurred: the time of work increased, the upper limit of the designated 80% pulse area was reached longer. At the same time, the time required for rest also increased, but at a much slower pace than the increase in efficiency. (The descending part of the red graph corresponds to three days of training in a row. The recovery did not have time to occur.)
2) Dependence of pulse recovery time on the rest method
a) The diagrams below show that methods with raising and lowering hands restore breathing longer than others. On average, a little over 2 minutes. With that, on the go, breathing did not recover what was no longer, but even an average of 2 seconds faster than standing still!
b) Slightly better performance (15% less rest time compared to the first 2 methods) yielded 3 methods - all standing exactly. At the same time, raising the arms to the belt only increased the rest time by 7%, and raising the arms behind the head to the lock did not affect the result in any way - showed the same as simply lowered arms.
c) The last 3 methods showed themselves best of all, and they significantly differ from the results of standing.
Two of them - standing in the slope and sitting - in both cases there is a passive (not due to the voltage of the trapezium) raising the shoulders. It is likely that passive raising of the shoulders reveals the upper part of the lungs, which increases their volume, relieving the load: it helps the intercostal muscles and the diaphragm to breathe in, due to which, firstly, the energy consumption of the muscles is reduced; secondly, the same effort of the respiratory muscles allows you to gain more air in one breath, which increases the specific volume of gas exchange per unit of energy expended.
Compared to standing methods, methods with passive shoulder raising showed a halving of the rest time!
A sitting position, compared to a standing position, leads to a slight (by 8% or 5 seconds) acceleration of rest.
The supine position relaxes the body as much as possible and, as expected, has shown the shortest recovery time: 21% (12 s) better than sitting, 27% (17 c) better than standing in the slope, twice (57% or 1 minute of difference) faster than standing and three times the ways with raising hands.
3. Characteristics of the duration of the work (the time required to increase heart rate from 50% to 80% (from max.))
The duration of the work from the approach to the approach within one workout by day is shown in the graph below. It clearly shows that the duration of the first approach is long (and it increases with each workout due to adaptation), and the time of all subsequent approaches is significantly reduced and then almost does not change (at least for 8 approaches), making about 1 minute 40 seconds. . This constancy of time indicates a lack of factors accumulating over time, which would lead to an accumulation of fatigue.
The signal for the beginning of protective inhibition is negative bias from the norm of various indicators in the cells: an increase in acidity, an increase in the concentration of ADP. This indicates the correct selection of the load and the upper limit of the power of work.
The reason for the large time of the first approach is not clear (perhaps, with it, the body temperature is low, then it rises and as a result, the rate of chemical reactions decreases, there is an additional load on the body cooling), but it says that the pulse is not the only and not universal indicator of the load on the body.
4) Rest time characteristic
The rest time graph supplements the existing picture with new information: despite the fact that, as we saw above, the rest time strongly depends on the method, the averaged data demonstrate a growing need for recovery time over time (on average 15-20 seconds, which is 39% on the latter approach, compared with the first).
Findings:
- if the goal is to recover breath as quickly as possible, then it is better to lie down;
- if there is no possibility to lie down, then it is better to sit with elbows on your knees so that your shoulders are raised;
- if it is not possible to sit down, then become accrued and put your hands on your knees, lifting your shoulders;
- if you can not bend, it is better to just stand straight, hands free to lower.
However, it remains an open question whether such a sharp drop in the load is safe (work - lying - work). It is possible that if, immediately after a rest, there is no plan for a heavy load, then it is safe.
PS For example, you ran up the stairs, and now you hold the speech and you need calm breathing. There is nothing better to lie down in the corridor for 20-25 seconds!
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