Getting Started
- Start according to O2Champ™ General User Guide. Exhale forcefully while rotating the Load Dial until you hear a vibrating sound (“tr-r-r”) - this indicates the device is active
- Choose a preferred type of physical activity and make the trainer part of your routine
- Begin your breathing sessions during light physical activity
- Focus on comfort and steady breathing
Always use the O2Champ™ during activity (e.g., walking). Using the device while sitting or standing still may cause light headedness or dizziness due to hyperventilation
Recommended Training Guidelines
1
Session Duration: 5 to 30 minutes
According to Recommended Initial Load Based on Hench Test Results (HTR)
2
Frequency: 3–5 sessions per week
3
Program Length: 2 weeks to 3 months
Use a heart rate monitor during training.
Your heart rate should not exceed 110–115 bpm. Monitor your heart rate and general well-being before, during, and after each session
It is recommended to monitor your heart rate with a reliable measuring device such as a smartwatch, pulsometer or other reliable gadgets
Note: In the first 4–5 sessions, it might be difficult to fine-tune resistance. Just aim to activate the vibration effect during exhalation and get used to it
Finding Your Perfect Level
How to Breathe During Training
- Breathe only through the mouth.
Occasional short mixed breathing — mouth & nose — is allowed for up to 1–2 minutes.
O2Champ™ Exercise Routine for Seniors
Adapt these exercises to your personal fitness level. Begin with simple movements like marching in place or gentle walking.
Safety First
Stop immediately if you experience dizziness, shortness of breath, or discomfort. Consult your healthcare provider before resuming
Modify intensity
and duration according to how you feel.
Warm-Up
1. March in Place: Lift your knees, swing arms vigorously – 2 minutes
2. Diaphragmatic Breathing (5 cycles):
Stand with one hand on your chest, one on your stomach. Inhale through the mouth, exhale while tightening abdominal muscles. Hold your breath 5–7 seconds after each exhale
3. Rub ears and palms briskly – 1 minute
Main Workout
Choose a preferred type of physical activity and perform.
The O2Champ™ can be integrated into:
- Therapeutic walking (slow to fast pace)
- Strength or mobility workouts
- Balance and coordination drills
- Games and light aerobic activities
Cool-Down
- Repeat diaphragmatic breathing (5 cycles)
- Walk in place 2 minute
- Palm/ear rub (1 minute)
Performing the Hench Test
1. Find a comfortable, quiet place: Sit in a chair and relax for a couple of minutes.
2. Normal Breath: Inhale and exhale normally through your mouth 3-4 times.
3. Pinch your nose: Close off your nostrils with your fingers to prevent breathing through your nose.
4. Exhale and Start the timer: Begin timing the breath-hold.
5. Hold your breath: Continue holding your breath until you feel the first signs of discomfort.
6. Continue until you can't hold any longer: Stop the timer when you can no longer hold your breath.
7. Record the time: Note the duration of the breath-hold in seconds.
Interpretation:
- A longer breath-hold generally indicates better cardiovascular and respiratory fitness.
- For young, healthy individuals, a good Hench test result is often considered to be at least 40 seconds, according to a study from Baltija Publishing.
- The test can be used to assess an individual's tolerance to hypoxia (low oxygen levels) and hypercapnia (high carbon dioxide levels).
Important Considerations:
- Consult with a healthcare professional before performing this test, especially if you have any pre-existing health conditions.
- The test is a subjective measure of breath-holding capacity and should not be used as a sole indicator of overall fitness.
- Pay attention to your body's signals and stop the test if you feel any sharp or severe discomfort
This is for informational purposes only. For medical advice or diagnosis, consult a professional.