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Just Breath

Increase Your Athletic Performance

Updated 20.11.19

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Hello and Welcome,

The next 5 minutes will increase your endurance level dramatically.

I’m 47 and I train Muay Thai, some of my training partners are as young as 15 years old.

Best thing, now I can keep up!

But this was not always the case.

I moved to Thailand 6 years ago and needing a change from weight training I started to learn Muay Thai.

My Progression,

• 2019 – Age 47
  • Endurance Level, I can finish 5 rounds @ 5 minutes each on the pads without dying. Some trainers are harder than others,
  • I’m @ the beginning of a 6 month training program to run 100kms non stop. The North Face 100km Thailand. (more details here)
• 2012 – Age  40
  • Endurance level, struggled to finish 3 rounds of 3 minutes each hitting the pads
• 2014 – Age 42
  • Endurance level, with a lot of work over the last 2 years I could now complete 5 rounds of 5 minutes each hitting the pads.
  • With a 3km warm up run.

But that’s where I stayed.

No matter how much more work I put in I could not to take my endurance to the next level.

“By chance I overheard Bas Rutten talking about his O2 Trainer, on the Joe Rogan Podcast.”

How do I use the O2 Trainer

I use the O2 Training every morning for 20 minutes.

I use it during meditation.

I have the smallest hole available in the kit of the O2 Trainer.

And I just breath for 20 minutes deep and slow.

By the end of 2016 I had been using the O2 Training for 3 months.

My Progression,

• 2016 age 44
  • Endurance level, run 5kms, hit the pads 5 rounds at 5 minutes each and finish up with 3 rounds at 3 minutes each of clinch training.

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What A Difference

I was so impressed with the results I got from using the O2 Training that I purchased 2 more and gave 1 each to my son’s.

Secondly, I found out how I could get the word out and help people just like me.

What your reading is the result.

You Purchase the O2 Trainer, RIGHT HERE

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Update 20.11.2019

3 months out from the North Face 100km. I have hired a coach and I’m 3 weeks into the coaching. You can follow my progress here.

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Update 28.04.2019

Now as 50 is fast approaching, I have set myself the task of running 100km through the jungle of Thailand.

• Below is this years 3 min review
• This goal is to finish without dying:)
• I will start using the O2 Trainer on the treadmill with no restrictions on the inlet.

Update 12.04.2019

• My apologizes, I was very slow to reply a question from J.Page
• yes stretching is a must, for me anyway.
• I could get away without stretching  a few years back, but not anymore.

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Update October 2018

• I don’t currently run with the O2 trainer, I have in past and I will again if I feel my cardio slipping.

The Science Behind the O2 Trainer

Original article here

But first, My progression,

11 January 2018

I’m very happy to report that my endurance has never been better.

Despite a couple of minor injuries along the way I have kept up the daily O2 Training and feel better than ever.

• January 2018 aged 46
  • Training routine. 3 days a week.
    • run 5kms, 10 minutes skipping, 5 rounds at 5 minutes each on the pads, 3 rounds at 3 minutes each of clinching and finish up with some light heavy bag work.
  • 2 days per week.
    • 9.4 km run
      • 3km light jog to the park
      • 100m walk, 1km sprint, 100m walk, 1km sprint, 100m walk, 1km sprint and 100m walk
      • 3km light jog home

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My stretching rules

1. I never stretch cold, I make sure I have a good sweat before I start stretching.
2. I don’t bounce when I stretch, some guys at the gym do, but not me.
3. I hold the stretch for a minimum of 2 minutes
   1. I use a boxing time app set 6 rounds of 2 minutes with a 1 minute break
      1. Android, http://simpletouchsoftware.com/products/boxingtimerpro_android/
      2. Apple, http://simpletouchsoftware.com/products/boxingtimerpro/
4. I use sauna as much as possible, but not as much as I should. I’m working on it! 

The Science

A list of medical journals to back up what I’m saying.

https://www.ncbi.nlm.nih.gov/pubmed/10090627

Key Findings

• The o2 Trainer is an inspiratory training device that increases athletic
  performance, increases inspiratory muscle strength, increases how many liters per
  second can be moved, and it helps prevent lactate build-up during rest periods as
  the inspiratory muscle are the largest consumer of lactate in the body.
• There is no it might help, the claims of the company and research supports those well-defined
  hypothesis’s.
• Somebody said the O2 trainer could not improve oxygen uptake, that
  is a factual inaccuracy, here is an example …”In conclusion, the addition of
  inspiratory resistance during recovery from intense exercise results in increased
  oxygen uptake, reduction [Lac−]B, and change in breathing pattern, without
  changes in arterialized blood gases or ventilation.
• These findings are in agreement with the concept that inspiratory muscles are net consumers of La− during recovery from exercise”

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2465184/

Key Findings

• While we are at, here I will link some more research to support the companies
  claims…Case Study with an Olympic Medalist – “This case study describes the
  support given to a British elite athlete in the build up to the 2004 Athens Olympic
  Games.
• She reported wheezing and dyspnea during high intensity repeated sprint
  training in the swimming pool that resolved within 5 min of exercise cessation.
• There were no symptoms during any land based training.
• She reported that her sprint training was of poor quality and occasionally had to be abandoned because
  of her symptoms the athlete was diagnosed with inspiratory stridor.
• Following an 11-week IMT program, the athlete had a 31% increase in mouth inspiratory
  pressure and a reduction in recovery between high intensity sprints.
• The athlete reported a precipitous fall in symptoms and was able to complete high intensity
  training without symptoms.
• The athlete went on to compete at the 2004 summer Olympic Games winning a bronze medal “

http://www.ncbi.nlm.nih.gov/pubmed/1216688

Key Findings

• “After the intervention, the inspiratory muscle training group experienced a
  reduction in the perception of respiratory and peripheral effort (Borg CR10: 16 +/-
  4% and 18 +/- 4% respectively; compared with placebo, P < or = 0.01) and
  completed the simulated 20 and 40 km time-trials faster than the placebo group
  [66 +/- 30 and 115 +/- 38 s (3.8 +/- 1.7% and 4.6 +/- 1.9%) faster respectively; P =0.025 and 0.009].
• These results support evidence that specific inspiratory muscle training attenuates the perceptual response to maximal incremental exercise.
• Furthermore, they provide evidence of performance enhancements in competitive
  cyclists after inspiratory muscle training”

http://www.ncbi.nlm.nih.gov/pubmed/12165887

Key Findings

• “The IMT group improved total recovery time during the repetitive sprint test by
  6.2% above the changes noted for the placebo group (p = 0.006).
• Blood lactate and perceptual responses to submaximal exercise were also significantly attenuated
  following IMT (p </= 0.01).
• These data support existing evidence that specific IMT attenuates the blood lactate and perceptual responses to submaximal endurance exercise.
• In addition, the present study provides new evidence that IMT improves recovery time during high intensity, intermittent exercise in repetitive sprint athletes”

http://www.ncbi.nlm.nih.gov/pubmed/11984296

Key Findings

• “Significant improvements in 20- and 40-km time trial performance were seen (3.8
  +/- 1.7% and 4.6 +/- 1.9%, respectively; P < 0.05) and post exercise reductions in
  muscle function were attenuated with IMT”

http://www.ncbi.nlm.nih.gov/pubmed/11323552

Key Findings

• “The inspiratory muscle strength of the training group increased by 44 +/- 25 cm
  H2O (45.3 +/- 29.7%) compared with only 6 +/- 11 cm H2O (5.3 +/- 9.8%) of the
  placebo group.
• The distance covered in the 6-min all-out effort increased by 3.5 +/-
  1.2% in the training group compared with 1.6 +/- 1.0% in the placebo group (P <
  0.05).
• The time in the 5000-m trial decreased by 36 +/- 9 s (3.1 +/- 0.8%) in the
  training group compared with only 11 +/- 8 s (0.9 +/- 0.6%) in the placebo group
  (P < 0.05).
• Furthermore, the resistance of the training group to inspiratory muscle
  fatigue after the 6-min all-out effort was improved from an 11.2 +/- 4.3% deficit in
  PImax to only 3.0 +/- 1.6% (P < 0.05) pre- and post-intervention, respectively”

So it’s not just clinically “tested” (that’s how some products screw with people’s minds), but it is clinically “proven” what it does!