Department of Movement Science, Grand Valley State University, Allendale, Michigan.
J Strength Cond Res. 2021 Jun 1;35(6):1739-1747. doi: 10.1519/JSC.0000000000002974.
Barnes, KR and Ludge, AR. Inspiratory muscle warm-up improves 3,200-m running performance in distance runners. J Strength Cond Res 35(6): 1739-1747, 2021-This study examined the effects of an inspiratory muscle exercise as part of a warm-up (IMW) using a resisted breathing trainer on running performance. In a randomized crossover design, 17 trained distance runners completed two 3,200-m performance trials on separate days, preceded by 2 different warm-up procedures: IMW or sham IMW (CON). In each condition, subjects performed 30 breaths against either 50% of each athlete's peak strength (IMW) or 30 slow protracted breaths against negligible resistance (CON). Perceived race readiness and inspiratory muscle strength, flow, power, and volume were measured before and after each warm-up. Heart rate (HR), rating of perceived exertion (RPE) and dyspnea (RPD), and expired gases were collected during each trial. A 3,200-m run performance was 2.8% ± 1.5% (20.4-second) faster after IMW (effect size [ES] = 0.37, p = 0.02). After each warm-up condition, there was as small effect on peak inspiratory strength (6.6 ± 4.8%, ES = 0.22, p = 0.02), flow (5.2 ± 4.4%, ES = 0.20, p = 0.03), power (17.6 ± 16.7%, ES = 0.22, p = 0.04), and volume (6.7 ± 6.3%, ES = 0.24, p = 0.01) after IMW compared with CON. There were no differences in HR, minute volume, peak V̇o2, or V̇o2 at each 800-m interval between conditions (ES ≤ 0.13, p > 0.17). There were small differences in RPE at 800 m and 1,600 m (ES = 0.32, p = 0.17; ES = 0.21, p = 0.38, respectively), but no difference at the last 1,600 m (p = 1.0). There was a moderate positive effect on RPD (ES = 0.81, p < 0.001) and race readiness (ES = 0.76, p < 0.01) after IMW. Overall, the data suggest that IMW improves 3,200-m performance because of enhancements in inspiratory muscle function characteristics and reduction in dyspnea.
巴恩斯，KR 和卢奇，AR。吸气肌热身可提高长跑运动员 3200 米跑的成绩。J 力量与调理研究 35(6):1739-1747, 2021-本研究考察了在阻力呼吸训练器的帮助下，将吸气肌运动作为热身的一部分（IMW）对跑步表现的影响。在一项随机交叉设计中，17 名训练有素的长跑运动员在两天内分别完成了两次 3200 米的表现测试，之前进行了两种不同的热身程序：吸气肌锻炼（IMW）或假吸气肌锻炼（CON）。在每种情况下，受试者都通过吸气肌进行 30 次呼吸，对抗的阻力分别为每位运动员峰值力量的 50%（IMW）或 30 次缓慢延长的呼吸对抗几乎没有阻力（CON）。在每次热身前后测量感知比赛准备情况和吸气肌力量、流量、功率和容量。在每次试验中收集心率（HR）、感知用力程度（RPE）和呼吸困难（RPD）和呼出气体。IMW 后 3200 米跑的表现提高了 2.8%±1.5%（20.4 秒）（效应量[ES] = 0.37，p = 0.02）。在每次热身后，吸气肌峰值强度（6.6±4.8%，ES = 0.22，p = 0.02）、流量（5.2±4.4%，ES = 0.20，p = 0.03）、功率（17.6±16.7%，ES = 0.22，p = 0.04）和容量（6.7±6.3%，ES = 0.24，p = 0.01）都有较小的变化与 CON 相比，IMW 后。在条件之间，HR、分钟通气量、峰值 V̇o2 和每个 800 米间隔的 V̇o2 没有差异（ES ≤ 0.13，p > 0.17）。在 800 米和 1600 米处 RPE 有较小差异（ES = 0.32，p = 0.17；ES = 0.21，p = 0.38），但在最后 1600 米处没有差异（p = 1.0）。IMW 后，RPD（ES = 0.81，p < 0.001）和比赛准备情况（ES = 0.76，p < 0.01）有中度正效应。总的来说，数据表明，IMW 可以提高 3200 米跑的成绩，因为吸气肌功能特征得到了提高，呼吸困难得到了减轻。
