| Hench test standards | ||||
| Excellent | Good | Satisfactory | Unsatisfactory | |
| Women | ≥ 40sec* | 32-39sec | 25-31sec | ≤ 24sec |
| Men | ≥ 50sec* | 40-49sec | 30-39sec | ≤ 29sec |
| * 60-90sec in well-trained athletes | ||||
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Breath hold training improves performance in elite athletes
Correct breath hold training improves a staggering range of athletic qualities. To drive this point home, we picked a most esoteric example.
In a recent Russian study, 166 high level boxers were divided into two groups during the preparatory and the competition period. In addition to their standard training, the experimental group also did breath holds daily.
The following psycho-physiological parameters were monitored: the response to a moving object, the complex visual-motor reaction, the speed qualities, the sense of distance, and the time intervals differentiation.
There were statistically significant (p=0.001) differences in the speed qualities (the finger tapping test) and the “sense of time” (evaluated by having the subjects reproduce a 10sec time interval using the internal clock). The researchers pointed out that the 7.7% improvement in the finger tapping test by the experimental group indicated balancing out of excitation and inhibition in the nervous system and improved coordination of efforts and relaxation. In lay terms, this means that these high level boxers got quicker and improved their timing in the ring.
HOW you hold your breath is very important
The manner in which the boxers in the above study did their breath holds is the same as we do and teach at StrongFirst—but very different from what is done in today’s pop “breathwork.”
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