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of air as performed so far, it would be possible to significantly reduce body oxygenation. The results that were published confirmed the hypotheses. They demonstrated that through hypoventilation at low lung volume, that is the exhale-hold technique, it was possible, without leaving sea level, to decrease O
139:
Since the middle of the 2000s, a series of studies has been conducted by French researchers of Paris 13 University to propose a new approach to hypoventilation training. Xavier
Woorons and his team hypothesized that if breath holdings were carried out with the lungs half-full of air, rather than full
91:
and former holder of 18 world records. Zátopek, who was a precursor in training, regularly used to run by holding his breath to harden his training and simulate the conditions of competition. However, at that time, the effects of hypoventilation training were completely unknown and the method was
262:
and would therefore improve performance during strenuous exertions of short to moderate durations. After several weeks of hypoventilation training, performance gains between 1 and 4% have been reported in running and swimming. The method could be interesting to use in sports requiring strenuous
298:
Hypoventilation training is physically demanding. This method is intended for highly motivated athletes, who do not have pulmonary or cardiovascular issues and whose primary objective is performance. Furthermore, exercising with hypoventilation can provoke headaches if the breath holdings are
386:
Woorons, Xavier; Bourdillon, Nicolas; Vandewalle, Henri; Lamberto, Christine; Mollard, Pascal; Richalet, Jean-Paul; Pichon, Aurélien (2010). "Exercise with hypoventilation induces lower muscle oxygenation and higher blood lactate concentration: Role of hypoxia and hypercapnia".
51:
or at low lung volume. At high lung volume, breath holdings are performed with the lungs full of air (inhalation then breath hold). Conversely, during hypoventilation at low lung volume, breath holdings are performed with the lung half full of air. To do so, one has to first
576:
Woorons, Xavier; Mollard, Pascal; Pichon, Aurélien; Duvallet, Alain; Richalet, Jean-Paul; Lamberto, Christine (2007). "Prolonged expiration down to residual volume leads to severe arterial hypoxemia in athletes during submaximal exercise".
655:
Woorons, Xavier; Mollard, Pascal; Pichon, Aurélien; Duvallet, Alain; Richalet, Jean-Paul; Lamberto, Christine (2008). "Effects of a 4-week training with voluntary hypoventilation carried out at low pulmonary volumes".
218:
After several weeks of hypoventilation training, physiological adaptations occur that delay the onset of acidosis during a maximal exertion test. The studies have shown that at a given workload,
433:
Woorons, Xavier; Gamelin, François-Xavier; Lamberto, Christine; Pichon, Aurélien; Richalet, Jean Paul (2014). "Swimmers can train in hypoxia at sea level through voluntary hypoventilation".
99:
used a new training technique which involved taking a limited number of inhalations while swimming laps in a pool. The effect of this kind of training was determined to decrease the body's
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and therefore increase the risk of injuries. Athletes who return progressively to their sporting activity after being injured, and who therefore have to protect their muscles, joints and
620:
Woorons, X.; Bourdillon, N.; Lamberto, C.; Vandewalle, H.; Richalet, J.-P.; Mollard, P.; Pichon, A. (2011). "Cardiovascular
Responses During Hypoventilation at Exercise".
282:
Another advantage of hypoventilation training is to stimulate the anaerobic metabolism without using high exercise intensities, which are more traumatizing for the
725:
Lavin, K. M.; Guenette, J. A.; Smoliga, J. M.; Zavorsky, G. S. (2013). "Controlled-frequency breath swimming improves swimming performance and running economy".
699:
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coaches, the results of the studies contradicted the hypotheses put forward by the World of Sport. They showed that this training method did not decrease body O
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363:
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and sympathetic modulation to the heart are greater when exercise with hypoventilation is performed in running or cycling. A slightly higher
770:"The influence of training with reduced breathing frequency in front crawl swimming during a maximal 200 metres front crawl performance"
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The scientific studies have shown that only hypoventilation at low lung volume could lead to both a significant decrease in oxygen (O
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maintained too long or repeated over a too long period of time. Finally, this training method does not seem to be beneficial for
32:. The hypoventilation technique consists of short breath holdings and can be performed in different types of exercise: running,
75:
The first known form of hypoventilation occurred in the 1950s during training of the runners of
Eastern Europe and former
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has also been recorded. In swimming on the other hand, no significant change in the heart activity has been found.
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would be due to an improvement in buffer capacity at the muscle level. However, no change advantageous to aerobic
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516:
Holmer, I; Gullstrand, L (1980). "Physiological responses to swimming with controlled frequency of breathing".
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concentrations. Both the effectiveness and legitimacy of hypoventilation training were strongly challenged.
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began to be published. While the method advocated by
Counsilman attracted a following in some runners and
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When exercise is being performed, if the exhale-hold technique is properly applied, a decrease in O
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110:. Due to the method's efficacy, hypoventilation became a common training method for many swimmers.
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normally, without forcing, then hold one's breath. This is called the exhale-hold technique.
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repeated or continuous exertions, whose duration does not exceed a dozen minutes: swimming,
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537:"Respiratory and heart rate responses to tethered controlled frequency breathing swimming"
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Dicker, Scott G.; Lofthus, Geraldine K.; Thornton, Norton W.; Bkooks, George A. (1980).
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concentrations occur in the lungs, the blood and the muscles. The combined effect of
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It is especially from the 1980s that the scientific studies on exercise with reduced
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Counsilman, J. (1975). "Hypoxic training and other methods of training evaluated".
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63:) concentrations in the body and an increase in carbon dioxide concentrations (CO
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and the anaerobic threshold were not modified after hypoventilation training.
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By delaying acidosis, hypoventilation training would also delay the onset of
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Association for
Research and Promotion of Hypoventilation Training (ARPEH)
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is a physical training method in which periods of exercise with reduced
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is highly disturbed. The studies have also reported an increase in all
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in the body. Thus, during exercise with hypoventilation, the blood and
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Kapus, Jernej; Ušaj, Anton; Kapus, Venceslav; Štrumbelj, Boro (2005).
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activity when hypoventilation is carried out in terrestrial sports.
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Generally, there are two ways to carry out hypoventilation: at high
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290:, could train at low or moderate intensity with hypoventilation.
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79:. One of the most famous athletes to have used this method is
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concentrations had a tendency to decrease. The reduction in
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67:), which are indispensable for the method to be effective.
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Scandinavian
Journal of Medicine & Science in Sports
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Scandinavian
Journal of Medicine & Science in Sports
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184:ions production, and therefore to provoke a strong
148:at levels corresponding to altitudes above 2000 m.
95:At the beginning of the 1970s, American swim coach
541:Medicine & Science in Sports & Exercise
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477:Hypoventilation training, push your limits!
356:Hypoventilation training, push your limits!
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342:Hypoventilation training, push your limits
28:are interspersed with periods with normal
658:Respiratory Physiology & Neurobiology
579:Respiratory Physiology & Neurobiology
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435:Respiratory Physiology & Neurobiology
622:International Journal of Sports Medicine
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144:concentrations in the blood and in the
389:European Journal of Applied Physiology
176:whose main consequence is to increase
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226:concentrations were higher, whereas
160:concentrations and an increase in CO
125:concentrations and provoked only a
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87:long-distance runner, four times
554:10.1249/00005768-198021000-00005
700:"HV: l'altitude Ă p'tit prix!"
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129:effect, i.e. an increase in
294:Disadvantages of the method
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780:(2): 17–24. Archived from
670:10.1016/j.resp.2007.09.010
591:10.1016/j.resp.2007.02.017
447:10.1016/j.resp.2013.08.022
92:applied very empirically.
401:10.1007/s00421-010-1512-9
22:Hypoventilation training
18:Physical training method
479:", Arpeh, 2014, p. 21 (
265:middle-distance running
774:Kinesiologia Slovenica
702:. 2010. Archived from
634:10.1055/s-0031-1271788
358:, Arpeh, 2014, 164p. (
346:, Arpeh, 2014, 164p. (
254:Benefits of the method
240:Maximal oxygen uptake
193:acid–base homeostasis
152:Physiological effects
106:content and simulate
89:Olympic gold medalist
246:max), the number of
821:Exercise physiology
334:Recommended reading
115:breathing frequency
26:breathing frequency
784:on 2 February 2014
706:on 1 February 2014
739:10.1111/sms.12140
485:978-2-9546040-1-5
475:Xavier Woorons, "
364:978-2-9546040-1-5
352:978-2-9546040-1-5
339:Woorons, Xavier,
108:altitude training
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81:Emil Zátopek
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36:, swimming,
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328:Hypercapnia
273:team sports
267:, cycling,
224:bicarbonate
178:lactic acid
170:hypercapnia
127:hypercapnic
49:lung volume
815:Categories
788:29 January
710:29 January
371:References
236:metabolism
222:and blood
205:heart rate
499:Swim Tech
119:athletics
30:breathing
826:Training
755:44657818
747:24151982
686:24080708
678:18160351
642:21563023
599:17434347
505:: 19–26.
463:26688092
455:24012989
441:: 33–9.
417:24416926
409:20503056
307:See also
279:, etc.
232:acidosis
186:acidosis
182:hydrogen
174:stimulus
607:4847389
563:7392897
323:Hypoxia
288:tendons
260:fatigue
228:lactate
166:hypoxia
146:muscles
71:History
44:, etc.
42:skating
34:cycling
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524:: 1–6.
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190:muscle
83:, the
54:exhale
38:rowing
751:S2CID
682:S2CID
603:S2CID
459:S2CID
413:S2CID
197:heart
85:Czech
790:2014
743:PMID
712:2014
674:PMID
638:PMID
595:PMID
559:PMID
481:ISBN
451:PMID
405:PMID
360:ISBN
348:ISBN
180:and
168:and
77:USSR
735:doi
666:doi
662:160
630:doi
587:doi
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397:doi
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242:(VO
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220:pH
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