One factor that we must consider when assessing a person's fitness is the maximum VO2 or maximum oxygen consumption. This parameter tells us the maximum amount of oxygen a person can process per unit of time and weight. In other words, it tells us about our body's ability to absorb, transport, and metabolize oxygen.

To improve your oxygen levels, you would have to increase the oxygen concentration in the air you breathe, which is rarely or never an option. So it’s best to rephrase the question “how to improve oxygen levels?” to “how can we maximize oxygen efficiency?”

In today’s article, we have highlighted how this can be achieved. Be sure to keep reading to learn more.

Inspiratory Muscle Training or IMT Can Help to Maximize Oxygen Efficiency

Studies have shown Inspiratory Muscle Training, or IMT, has improved athletes' time trials, reduced resting heart rate, increased diaphragm thickness and delayed the onset of perceived fatigue. A minimal amount of IMT training can greatly improve oxygen efficiency.

Prof Allison McConnell’s book Breathe Strong Perform Better features many studies that depict how minimal IMT training can make profound differences. The 2002 Romer, McConnel, and Jones study on cyclists showed a 4.6% enhancement in a 40km time trial from practising an IMT training of 30 breaths twice daily at 50% of Max inspiratory pressure. 

In contrast, the opposing group did high-intensity cycle interval training. This group had a 5% enhancement in time trials. However, the HIT group spent 106 minutes a week training compared to the IMT group, which spent less than 42 minutes a week.  

More Study 

Similar results were found in a 2008 study using the Yo-Yo intermittent sprint test. Although the group that used interval training spent 56 min per week sprinting at 90-95% max effort compared to 33 min per week using IMT for 30 breaths at 50% MIP (max inspiratory pressure)

When an individual incorporates squatting in an attempt to isolate the leg muscles to improve strength and efficiency, the muscles will show increases in thickness positively correlated with increases in strength; the muscles adapt to become more efficient. When we isolate and train our diaphragm, it, too, increases in thickness and efficiency. 

The Physical Therapy and Rehabilitation Journal posted an article referring to a study on IMT that depicted increased diaphragm thickness due to inspiratory muscle training at 80% of the study group's max inspiratory pressure.