Dynamic Apnea Safety Rules
Posted By Aharon & MT Solomons on 7 August 2006
'DRY' DYNAMIC EXERCISE
The 'Dry' exercise involves 4 repetitions.
Sitting cross-legged on the ground ventilate for 1 minute, hold breath for 30 seconds then get up and walk until you can no longer hold your breath. Mark where you stopped the walk. Return to the start position and begin the exercise again as before. The second repetition should exceed the first in distance. Allow yourself a comfortable recovery time between each repetition. The exercise is NOT intended as interval training.
The third and fourth repetitions are similar and involve ventilating for 2 minutes, breath-hold for a minute and walking until you can no longer hold your breath. The fourth repetition should have the longest breath-hold time and the furthest walk of the entire series.
(Refer to the Dry Walk Log).
This is a superb exercise for Fixed Weight. It will teach you a lot about intensity and rhythm. Very often walking a little faster does not necessarily mean you will walk for a shorter time. The most important objective of this exercise is of course 'distance walked'. When we ask for the LOG to be measured in double paces we mean walking back to your departure point using a normal stride length and counting every time the left foot comes down as one double pace. The other thing it demonstrates is the degree of your breath-hold reflex, which is directly related to fitness level breath-hold training level and age and might go something like this:
- At the end of the ventilation phase -- say 88 bpm.
- After 1:00 Static Breath-hold - 72 bpm.
- At the end of the walk -- 42bpm.
- 30 seconds after the resumption of breathing -- 95bpm.
If your pulse is higher or lower than this it is no cause for alarm. This is merely an attempt at illustrating the general pattern to be expected.
SAFETY
As this is an extremely stressful exercise where the last repetition demands 10% effort there is a risk of blackout! Therefore the recommendation is to perform this exercise on 'soft' ground, i.e. sand or grass. If it must be performed on a hard surface a partner who walks with you and is ready to support you should you fall is necessary. The partner can also help to fill in the recording form, which is of great value. Should you find yourself getting tunnel vision or losing the line in the walk, stop immediately. The recovery position here is bent forward at the waist with the hands on the knees.
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