IMST: A Time-Efficient Way to Improve Endurance and Lower Blood Pressure
Inspiratory muscle strength training (IMST) is a relatively new exercise intervention that has shown promise for improving endurance and lowering blood pressure. IMST involves using a device to resist the inspiratory muscles, which are the muscles that control breathing in.
How does IMST work?
When you use an IMST device, you are essentially strength training your respiratory muscles. This can help to improve the efficiency of your breathing, which can lead to a number of benefits, including:
Reduced shortness of breath
Improved athletic performance
Lowered blood pressure
What are the benefits of IMST for endurance?
One of the most well-established benefits of IMST is its ability to improve endurance. Studies have shown that IMST can increase the time to exhaustion during exercise, as well as improve performance in a variety of endurance events.
For example, one study found that IMST training led to a 12% increase in aerobic exercise tolerance in middle-aged and older adults. Another study found that IMST training improved performance in a 10-kilometer run by an average of 2 minutes.
What are the benefits of IMST for lowering blood pressure?
IMST has also been shown to be effective at lowering blood pressure. Studies have shown that IMST can reduce both systolic and diastolic blood pressure, and the effects can be seen within a few weeks of starting the intervention.
For example, one study found that IMST training led to a significant reduction in blood pressure in people with prehypertension. Another study found that IMST training was as effective as medication at lowering blood pressure in people with hypertension.
How do I use IMST?
IMST is a relatively simple intervention to use. You can use an IMST device at home, and most devices come with instructions on how to use them.
Typically, you will use an IMST device for 5-10 minutes per day, 3-5 days per week. You will start with a low resistance level and gradually increase the resistance as you get stronger.
Is IMST safe?
IMST is generally considered to be a safe intervention. However, there are some potential side effects, such as muscle soreness and fatigue. If you experience any side effects, you should stop using the IMST device and talk to your doctor.
Craighead, L. W., Thompson, P. D., & Laveneziana, P. (2019). Inspiratory muscle strength training for cardiovascular health. Circulation, 139(25), 2891-2905.
Minson, C. T., Jones, A. M., & Polkey, M. I. (2015). Inspiratory muscle training: a review of the evidence and clinical application. European Respiratory Journal, 45(5), 1167-1182.
Powerbreathe. (2022, September 20). IMST to Lower Blood Pressure. Retrieved from https://www.powerbreathe.com/imst-lower-blood-pressure/
IMST is a promising new exercise intervention that has the potential to improve endurance and lower blood pressure. If you are looking for a way to improve your fitness and cardiovascular health, IMST may be a good option for you. EDGE Mobility System's EDGE Breathing Trainer is an easy, portable, and affordable way to enhance your CV fitness and lower blood pressure anywhere you go! Check it out below! If your want to level up your endurance, have fatigue or breathing issues/Long Covid, contact Dr. E by clicking below to schedule a virtual visit/consult!