Summary of Patrick McKeown's The Oxygen Advantage

Everest Media

Description

Please note: This is a companion version & not the original book.
Sample Book Insights:
#1 Don, who was director of European operations in a leading American technology firm, had tried many things before, but he had never considered the relationship between physical capacity and correct breathing. He began practicing the exercises I gave him, and within days he felt better and had greater energy than ever before.
#2 Many athletes adopt the practice of taking deep breaths during rest and training, but this actually limits their performance. By breathing healthy amounts of air during resting periods, we ensure that the right amount of oxygen is powering our muscles, lungs, and heart.
#3 The respiratory system is the part of the body that delivers oxygen from the atmosphere to your cells and tissues and transports the carbon dioxide produced in your tissues back into the atmosphere. The lungs contain approximately 300 million alveoli, each of which is surrounded by tiny blood vessels called capillaries.
#4 The idea of taking bigger breaths to take in more oxygen is similar to telling an individual who is already eating enough food to provide their daily caloric needs that they need to eat more. Many have a hard time grasping this.

Sujets

• Santé et bien-être
• Diététique
• diététique
• Weight loss

Informations

• Publié par: Everest Media LLC
• Date de parution: 21 mars 2022
• Nombre de lectures: 0
• EAN13: 9781669356516
• Langue: English
• Poids de l'ouvrage: 1 Mo

Extrait

Insights on Patrick McKeown's The Oxygen Advantage
Contents Insights from Chapter 1 Insights from Chapter 2 Insights from Chapter 3 Insights from Chapter 4
Insights from Chapter 1

#1

Don, who was director of European operations in a leading American technology firm, had tried many things before, but he had never considered the relationship between physical capacity and correct breathing. He began practicing the exercises I gave him, and within days he felt better and had greater energy than ever before.

#2

Many athletes adopt the practice of taking deep breaths during rest and training, but this actually limits their performance. By breathing healthy amounts of air during resting periods, we ensure that the right amount of oxygen is powering our muscles, lungs, and heart.

#3

The respiratory system is the part of the body that delivers oxygen from the atmosphere to your cells and tissues and transports the carbon dioxide produced in your tissues back into the atmosphere. The lungs contain approximately 300 million alveoli, each of which is surrounded by tiny blood vessels called capillaries.

#4

The idea of taking bigger breaths to take in more oxygen is similar to telling an individual who is already eating enough food to provide their daily caloric needs that they need to eat more. Many have a hard time grasping this.

#5

The rate and volume of breathing is determined by receptors in the brain that monitor the concentration of carbon dioxide and oxygen in your blood, along with the acidity or pH level. When levels of carbon dioxide increase above a certain amount, these sensitive receptors stimulate breathing to get rid of the excess gas.

#6

Overbreathing is the habit of breathing in more air than your body requires. It can be done for short periods of time without any negative effects, but when done over an extended period of days to weeks, a biochemical change takes place inside you that results in an increased sensitivity to carbon dioxide.

#7

The benefits of light breathing are relatively unknown because it is difficult to measure air weight and breathing changes quickly and effortlessly during the measuring process. Doctors learn how oxygen is released from the red blood cells early on in their studies, so it is possible that this information is simply forgotten by the time of graduation.

#8

The concentration of carbon dioxide in the earth’s atmosphere is very low, which means that we don’t carry it into our lungs when we breathe. We produce it in tissue cells during the process of converting food and oxygen into energy.

#9

The Bohr Effect is the way in which oxygen is released from hemoglobin and delivered to the muscles and organs. When we overbreathe, too much carbon dioxide is washed from the lungs, blood, tissues, and cells. This condition is called hypocapnia, and it causes the hemoglobin to hold on to oxygen.

#10

Overbreathing can reduce blood flow to the brain, which can cause dizziness and light-headedness. It can also cause the smooth muscles of the airways to constrict, which can lead to wheezing and breathlessness.

#11

Overbreathing is the key to harnessing the potential of the CO2 you already have inside you. Knowing how your respiratory system works is the first step in this process, as it was for amateur athlete Alison.

#12

Overbreathing is when we breathe too much air, and it can cause blackouts, nausea, and fainting. It can be caused by genetic predisposition, but it can also be caused by a habit of mouth breathing.

#13

The way your body reacts to carbon dioxide and oxygen levels will affect the way you breathe during exercise. When your breathing receptors are less sensitive to carbon dioxide levels, you will experience a reduction in breathlessness as your body is able to work harder with far less effort.

#14

The main difference between endurance athletes and nonathletes is their response to low pressures of oxygen and higher levels of carbon dioxide. Endurance athletes are able to tolerate a greater concentration of carbon dioxide and lower concentration of oxygen in the blood during exercise, which helps them tolerate the increased levels of carbon dioxide produced during exercise.

#15

The best way to increase your VO2 max is through regular physical training. The goal of most endurance programs is to increase VO2 max. Running economy, the amount of energy or oxygen consumed while running at a slower pace, is also a good indicator of cardiorespiratory endurance.

#16

The Oxygen Advantage program focuses on retraining your breathing during rest and low-intensity exercise as well as moderate to high-intensity activity. It helps you develop good habits and brings lifelong benefits to your breathing.

#17

The Body Oxygen Level Test is a simple, safe test that can be applied at any time. It involves holding your breath until the first definite desire to breathe is felt. The lower the BOLT score, the greater the breathing volume, and the more breathlessness you will experience during exercise.

#18

When you hold your breath, you prevent oxygen from entering your lungs and prevent carbon dioxide from being expelled into the atmosphere. As the breath hold continues, carbon dioxide accumulates in the lungs and blood while oxygen levels slightly decrease.

#19

The ideal BOLT score for a healthy individual is 40 seconds. In the book Exercise Physiology: Nutrition, Energy, and Human Performance, the authors observe that it takes approximately 40 seconds before the urge to breathe increases enough to initiate inspiration.

#20

When a BOLT score is 10 seconds, breathing is noisy, loud, irregular, large, heavy, and effortful. If your BOLT score is 10 seconds or less, you will often experience a hunger for air.

#21

The BOLT score is determined by the amount of carbon dioxide produced by exercise, and the rate at which it is eliminated through breathing. The lower the BOLT score, the more you need to control your breathing during rest and physical exercise.