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Resistance Inspiratory Muscle Strength Training
Resistance Inspiratory Muscle Strength Training is a form of exercise which focuses on strengthening the muscles used for breathing and offers a range of health benefits, particularly for those in their golden years. As we age, our bodies undergo various changes, and maintaining health becomes a top priority. IMST is one innovative approach that has shown promising benefits for senior citizens.
High-resistance inspiratory muscle strength training represents a breakthrough in senior health care. Its ability to deliver significant cardiovascular benefits in a short amount of time makes it an ideal exercise for seniors.
Understanding IMST
IMST is a breathing exercise that involves inhaling through a device that provides resistance. It’s akin to strength training, but for the respiratory muscles. Originally developed for patients with respiratory issues, IMST has evolved into a tool for improving cardiovascular health and overall well-being.
How IMST Benefits Seniors
IMST can substantially lower blood pressure, enhance vascular health, and boost cognitive function. These benefits are important in lowering the risk of heart disease, stroke, and dementia. Moreover, IMST only requires about five minutes a day.
How IMST Works
Users of the resistance device typically perform about 30 inhalations per day at high resistance, once a day. This regimen has been compared to high-intensity interval training (HIIT) for the cardiovascular system, yielding improvements in a fraction of the time required by traditional exercise methods. One such device for performing this exercise is called THE BREATHER®. A short (7:30) video explains the process HERE. An alternative produced in the UK is the POWERBREATHE.
The Science Behind IMST
IMST can lead to a nine-point average reduction in systolic blood pressure according to recent studies. This is comparable to the impact of aerobic exercise or medication. The practice also improves endothelial function, which is vital for maintaining the elasticity of blood vessels. These effects contribute to a healthier heart and circulatory system.
The Journal of the American Heart Association reports in one study, 36 adults ages 50 to 79 with above-normal systolic blood pressure readings (120 or higher) were divided into two groups. Half of them performed high-resistance IMST for six weeks; and the other half did a placebo protocol, which involved much less resistance.
After six weeks, the systolic blood pressure of the IMST group went down an average of nine points. That reduction is better than what’s normally achieved by walking for 30 minutes, five days a week. It is also equal to the effects of some drugs that work to lower blood pressure. Moreover, those in the IMST group saw a 45% improvement in vascular endothelial function. That’s the ability of arteries to expand upon stimulation. Levels of nitric oxide — a molecule that dilates arteries and prevents plaque buildup — also increased. Finally, markers of inflammation and oxidative stress fell drastically. Higher levels of these markers are linked to increased heart attack risk.
Adherence and Accessibility
One of the key advantages of IMST is its adherence rate. Seniors find it easier to commit to the short, daily routine, which can be done at home while engaging in other activities, such as watching television. The simplicity and convenience of IMST makes it a sustainable practice for long-term health maintenance.
Incorporating IMST into Daily Life
For seniors looking to incorporate IMST into their daily routine, it’s advisable to consult with a healthcare provider before starting. Once cleared, they can use a hand-held IMST device to perform the exercises. Consistency is key, and over time, seniors can expect to see improvements in their respiratory strength and overall health.
As research continues to uncover the full potential of IMST, it stands as a testament to the power of innovative approaches in promoting health and longevity.
