How to use an inspiratory muscle training device : a beginner's guide

Currently, Inspiratory muscle training devices are still relatively new, and few trainers, physiotherapists, or athletes use them. This is reflected in the limited literature on the subject. In this article, we'll explore how to properly use such a device.

As with any training, a proper warm-up is recommended. To start, set the resistance to the lowest level by turning the knob counterclockwise (the resistance level is indicated on the side). Then, place the mouthpiece in your mouth and inhale only through your mouth (you can use a nose clip if needed). The warm-up should be one level below your training level. (for instance, if you train at a resistance of 5, then your warm up should be around 4). Once the mouthpiece is in your mouth take 30 dynamic inspirations (Inspire as fast and long as you can, then expire through the device as long as you can). Repeat this 30 times then take a 2min break and start a new series. Once this is done, you can rest for as long as 5min before starting the actual training.

Turn the knob clockwise to increase the resistance to your desired training level. To know which level you should train, you need to try ! Start at 0, then do 30 dynamic inspirations. If you succeed, then increase the resistance. Take a break then start again until you find a resistance where the 30 dynamic inspirations are not possible. This will be your goal. With your objective in mind, you will do 2 series of 30 dynamic inspiration 2 times per day for 4 to 6 weeks. The resistance should be increased when it is easy for you to do the 2 series.

If your level doesn't allow you to complete 30 repetitions at setting 0, don't worry. Simply do as many as you can, and gradually increase the number of repetitions until you feel comfortable enough to reach 30. Once you're able to do that, increase the resistance to give your body a new stimulus.

It is important to notice that the warm-up can be done before your sport's practice (either training or competition). To read more about it : The Effectiveness and Validity of Inspiratory Muscle Training in the Training Process of Disabled Swimmers