Just 5 minutes of high-resistance combined breathing training per day can improve exercise endurance in middle-aged and older adults

Despite the countless known benefits of exercise, many middle-aged and older adults still struggle to meet physical activity recommendations.A new study finds that high-resistance inspiratory muscle strength training (IMST) may help this population transition to a healthier lifestyle.The research will be presented this week at the American Physiological Society’s Experimental Biology 2022 annual meeting.While exercise can reduce the risk of developing chronic diseases with age, a 2016 study found that 28 percent of American adults 50 and older are inactive.Developing new forms of physical training to improve adherence and physical function is key to reducing the risk of developing chronic diseases with age.Lead researcher Dr Kaitlin Freeberg explained: “High resistance combination training may be a strategy that promotes adherence and improves multiple components of health in middle and older adults.”IMST involves inhaling through A hand-held device called A manual breathing trainer, which adds resistance to the breath.The team divided 35 adults 50 and older into a high resistance group and a low resistance control group.Both groups used a manual breathing machine to breathe 30 times a day (about 5 minutes) for 6 weeks.Both groups were able to stick to the plan.After six weeks, the high-resistance group showed a 12 percent improvement on treadmill tests, while the low-resistance control group showed no change.Improvements in the high-resistance group were also shown to be associated with changes in 18 metabolites tested in the study, mainly those that “play key roles in energy production and fatty acid metabolism.””These preliminary results suggest that 5-minute/day high-resistance IMST is a promising, highly perseverable model of physical training that can increase exercise endurance and modulate metabolic pathways in [middle-aged and older] adults, “Freeberg wrote.

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