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Instruction manual - respiratory muscle exerciser for sport and recreation swimming.

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Instruction manual - respiratory muscle exerciser for sport and recreation swimming.

Congratulations!

You purchased the �Novoe dykhanie� respiratory muscle exerciser for sport and recreation swimming � a modern device for cardio respiratory and other functional systems training.
The "Novoe dykhanie" exerciser effect to body functional systems (respiratory, cardiovascular, etc) is preconditioned by simultaneous use of physical, biomechanical and physiological factors. These factors are:
- adjustable mechanical resistance to air flow on expiration:
- low-frequency vibration of air flow on expiration:
- physical exercise intensity.

The first two factors are constantly present and have therapeutic effect on cardio respiratory, blood-vascular, vegetal and other vitally important systems of the User:

1. Increased work load on respiratory muscles for advanced strength and stamina.
2. Open respiratory channels at exhale phase to prevent bronchial collapse.
3. Deepen tidal breathing.
4. Better mucus transportation, increased pulmonary ventilation.
5. �Switched on� respiratory channel areas with insufficient airing of the breathing process.
6. Enlarged air flow at the end of the exhalation phase (enhanced and normalized pulmonary capacity).
7. Decreased tussive symptom.

Design features of the exerciser enable you to perform different physical exercises without changing their (exercises�) technique.
As is known the life-supporting effect as well as the training one is enhanced on the move.
In this regard you can regulate hypoxia level (oxygen concentration), hypercapnia (carbon dioxide concentration) and oxygen utilization coefficient (see. Table) in the expiratory air by means of exercising intensity manipulation (changing) which makes it possible to:

efficiently improve external respiration features of the User during exercise performance:
intensify body functional capabilities improvement process of the User;
improve body adaptation abilities for exercises performance under hypoxia and hypercapnia conditions (�middle-mountain area�);
speed up external respiration and cardiovascular system recreation during interval-discontinuous training;
activate anaerobic glycolysis in aerobic strains area.

In order to control you physical load and well-being we recommend you to use cardiac rate control systems (pulsometers). For example �Polar�.
Variation and interaction of the abovementioned factors enhances adaptive effect of a person/sportsman�s functional body system adjustment according to type of activity or event chosen.
Table 1. Approximate values of external respiration features of the �Novoe dykhanie� exerciser users depending on pulse rate (cardiac rate) for amateurs and professionals

Cardiac rate (bpm)	Concentration ��2%		Oxygen utilization coefficient %
	amateur	prof		amateur
90 - 110	3.0-3.9	3.5-3.7	3.0-3.8	3.8-4.0
110-120	3.9-4.1	3.7-3.8	3.9-4.1	3.9-4.1
120-130	4.1-4.2	3.9-4.2	3.95-4.2	4.1-4.5
130-140	4.1-4.3	4.2-4.9	4.1-4.3	4.3-5.1
140-150	4.2-4.4	4.7-5.2	4.2-4.3	5.2-5.4
150-160		5.2-5.8		5.4-5.5
160-170		5.7-6.1		5.5
170-180		6.0-6.2		5.5-5.7
180-190		6.2-6.7		5.6-5.3

1. HOW TO CUSTOMIZE (ADJUST) THE �NOVOE DYKHANIE� RESPIRATORY MUSCLE EXCERSICER FOR SPORT ON THE MOVE?

Before using the �NOVOE DYKHANIE� RESPIRATORY MUSCLE EXERCISER FOR SPORT ON the MOVE, please, attentively read this instruction. Remember that �Novoe Dykhanie� exercisers are individual equipment.
Never give your exerciser to anybody else and do not use others� exercisers.

               The �Novoe Dykhanie� respiratory muscle exerciser for sport and recreation swimming consists of frame with mouthpiece (1), load bus with work loads regulator (2), snorkel (3) with spray deflector (4), headrest (5) with fastening belt (6) for fixation on head.

1. Open the pack.
2. Wash the FRAME WITH MOUTHPIECE (1) in a worm water flow.
3. Remove SPRAY DEFLECTOR (4) from SNORKEL (3).
4. Take HEADREST (5) and attach it to SNORKEL (3), put SPRAY DEFLECTOR (4) on SNORKEL (3).
5. Hold the exerciser and place MOUTHPIECE (1) into mouth, slip on the HEADREST (5) with the other hand till the middle level of the frontal bone.
6. Set the length of the FASTENING BELT (6) according to your head size to reach the comfort level.
7. Dip into water and perform any swimming exercise on breast. Make sure you place the exerciser comfortably on the head.
8. When performing swimming exercise make several deep breathing by mouth simultaneously rotate WORK LOADS REGULATOR (2) until expiratory air vibration is heard or seen.
               Vibration is accompanied by a specific sound (tr-r-r-r), air bubbles coming from the exhalation valve and by increased resistance to expiration.
               You will manage to set the optimal work load within 3 � 5 trainings. Indicators of the work loads regulator will help you to �Save� the optimal load settings.

IT IS NECESSARY TO CUSTOMIZE (ADJUST) THE EXERCISER BEFORE EACH EXERCISE!!!!!

As far as you respiratory muscles do not have �muscle sense� for work loads during first 4 � 5 trainings you will not manage to smoothly adjust work loads level.
We advice just to achieve vibration at exhalation and perform training with the work load set. After the 5-th training you will become more sensible to work loads level. Thus you will be able to set the optimal load more precisely. Indicators of the work loads regulator will help you to �Save� the optimal load settings.
It should be noted that as far as the exerciser intensifies drainage pulmonary function saliva / sputum may appear which can be extracted through the FRAME and INHALATION VALVE. If there is too much saliva/sputum remove mouthpiece and spit out parotid fluid.
The exerciser is customized /adjusted/prepared for work.
Let�s begin exercises.

2. HOW TO PERFORM EXERCISES/WHAT TO DO WITH THE �NOVOE DYKHANIE� EXERCISER?
In the beginning you or your body should get accustomed to the �barrier� preventing you from normal breathing. Moreover due to the design features the exerciser will �force� you to perform full inspiration and long expiration at any exercise intensity.
That is why we recommend you to start from common statics breathing. After 3-4 minutes you may walk around, wave you hands and do not forget about vibration. If vibration disappeared you should adjust the work loads regulator until the vibration is heard at your pose. It is preferably to user cardiac rate meter along with our exerciser.

2.1. WORKING RECOMMENDATIONS ON THE �NOVOE DYKHANIE� RESPIRATORY MUSCLE EXERCISER FOR SPORT ON THE MOVE
Do not hurry to maximum intensively perform exercises at the first trainings. It is necessary to get accustomed to breathe through the exerciser.
The recommended time of the exerciser application for AMATEURS within 1 exercise is 10-15 min., pulse rate 110-120 beats/min. You may increase application time up to 20-25 minutes per exercise after 4 � 5 trainings depending on your health but not more than 30% of total training session.
FOR PROFESSIONALS � the exerciser application time shall be not less than 35-40% of total training spells at pulse rate 120-140 beats/min.
If you have 8-10 trainings per week � use the �Novoe dykhanie� exerciser every other training. If 2-3 trainings per week � apply every training.
Total number of exercises � no more than 15-17, after the course continue regular training session. It is recommended to resume the exerciser application in 10-14 days.

ATTENTION!!!! It is prohibited (!!!!) to use the �Novoe dykhanie� exerciser for unfit persons (beginners) at pulse rate over 120 beats/min.
3. Examples of exercises with the exerciser
Examples of exercises with the �Novoe dykhanie� exercisers for sport and recreation swimming.
Do not hurry to maximum intensively perform exercises at the first trainings. It is necessary to get accustomed to breathe through the exerciser.
AMATEUR
- warm-up with the exerciser - 2-3 min.
- slow swimming with the exerciser - 12-15 min.
- swimming without the exerciser - 25-30 min.
PROFESSIONAL
- warm-up with the exerciser - 3-5 min.
- swimming with the exerciser - 20-30 min.
- own program swimming.

IT IS RECOMMENDED TO WASH THE EXERCISER AFTER TRAINING IN WARM
WATER FLOW AND DRY

RECOMMENDATIONS ON THE �NOVOE DYKHANIE� EXCERCISERS APPLICATION
FOR SPORTSMEN AND GYMNASTS TRAINING

When to use	How to use	Control methods and devices	Effect
Physical culture for amateurs (jogging, Nordic walking, fitness, power training, cycling, morning exercises).	3-4 trainings per week with the exerciser. Warming-up with the exerciser before training 4-7 minutes. Application time - 15-25 minutes per one training with the exerciser. The remaining time � training without the exerciser. Cycle duration - 21 days. After this interval - 10-14 days.	Pulsometer. Maximum pulse rate � not above 110-120 bpm.	Cardiorespiratory, blood-vascular, vegetative life - support system features normalization. Stamina strengthening. Weight loss intensification.
Preliminary training period of sportsmen. Anaerobic training. Preparation for mountains.	5-7 trainings per week with the exerciser. Warming-up with the exerciser before training 7-10 minutes. Application time - from 35 to 40% of the training session. The remaining time � training without the exerciser. Cycle duration - 21 days. After this interval - 10-14 days.	Pulsometer. Maximum pulse rate � not above 140 bpm.	Cardiorespiratory system performance improvement under competitive intensity work loads. Ability improvement to work with maximum intensity in aerobic and anaerobic areas due to power supply metabolic reactions growth. Improved breath-holding ability. Cardiac rate recreation speed enhancement after competitive intensity work loads.
Competition period	Warming-up with the exerciser before training 10-12 minutes. Pre-starting training - 5-7 minutes.	Pulse rate not over 140 bpm. Pulse rate not over 115-120 bpm.	Cardiorespiratory system activation.

SAFETY MEASURES WHEN USING THE �NOVOE DYKHANIE� EXERCISERS
1. It is PROHIBITED to turn a somersault with the exerciser in water as far as it will be very difficult to exhale water from the snorkel.
2. It is PROHIBITED to dismount the exerciser. It may be resulted in permanent break-down.