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:
oneOn the move, raising / lowering handsknow from physical education
2Standing, raising / lowering handsto compare standing and on the go
3Standing exactlyordinary rest
fourStanding, hands on the belton the idea of ​​rising shoulders, easier to breathe
fiveStanding hands behind head in the castleshoulders rise even more
6Standing, with support hands on his kneesrise shoulders relax belly
7Sitting with elbows on the kneesjust sitting
eightLying on your backminimum muscle load

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).


- 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!


All Articles