OXYGEN HEALTH ASSOCIATION

A PRIVATE MEMBERSHIP ASSOCIATION

1820 Sunhaven Court - Charlotte, NC 28262
704.597.6775 Fax 704.397.3927 email: support@breathing.com

TURBO RESERVOIR BAG

EXERCISE PROGRAM SUGGESTIONS
The following is NOT a program per se. It is insights to help you create
your own.
The primary goal is to exercise more wisely and intensely, get better
results than ever before, faster and more dependably.

Feel the magic. Just do it! Pleasant surprises await. Some miracles too.
EQUIPMENT.
The way I MOSTLY use this system is 15-20 minutes of an interval speed
treadmill/Stair/Airstepper steps per minute or Stationary Bike pedal 360 Degree
pedal revolutions. Almost ANY stationary exercise can work including a
Rebounder, Vibration Platform, Total Gym or Cable Cross and weight benches or
even many Kung Fu or Karate Katas or jumping jacks or Soccer/ Football/oh I’m
spending all free ok stupid I want to work I want but of course first mile guys are
going out like a 6 minute pace and sure enough, new stadium I was excited about
coming let us but in the same time I need it even though I really like clean
compared to some of the other girls it’s not a strength of mind going to Michael’s
decided that we can go training camp for the games CrossFit/American Ninja
trainings as long as the AIR FEEDER tube from the bag is long enough. Bag
hanging from above with tube(s) hanging downward is best for more moving
around on the floor. Whatever works for you.
For bikes, I prefer recumbent (see POSTURE below) bikes like my Octane rX 6000
elliptical cross trainer which matches my race walking coordination/integration of
arms and legs.
A pulse oximeter to measure Blood O2 and to double check Heart Rate as I do
not like exercising below a sustained 97% and the Turbo usually can keep it up
above that if you do not push too too hard. After a while you get the feel of when
your O2 is low.
MEASURING ACCURATELY CAN SOMETIMES BE TRICKY
As of July 2017 the POLAR H10 chest strap AND POLAR BEAT APP for your smart
phone are more accurate for heart rate than most if not all wrist sensors. The
APP includes a TRAINING NOTES you can add what you did and how you felt for
each session.
The POLAR System also has Heart Rate Variability (HRV) wrist watch driven
capabilities which might come in handy down the line. Google HRV to learn more.
We offer the HRV service via our biofeedback instrumentation.

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A Scosche Upper Arm Band is the next best choice cost wise and integrates with
the POLAR BEAT APP but is not HRV capable.
Either the APP or the smartphone or the POLAR BEAT APP Heart Rate may
inaccurately DISPLAY the proper Heart Rate. But the POLAR APP RECORDS the
proper rate so you get the score at the end of the session. Go figure. I have
BOTH POLAR H10 Chest Band and Scosche arm band. I keep the Pulse Oxy handy
to occasionally double check.
PACE
can be measured by the equipment and/or guided by an audible Metronome so
that its pace equally guides any type of treadmill or bike or Stair/Air Stepper
Total Gym etc. in the world.
INTENSITY
Many prefer to go all out. Your call. How does that affect life span? In defense of
intensity one of my clients age 83 told me he had been in the Paratroopers during
the Korean Conflict. In those days Paratroopers were the best trained boots on
the ground soldiers; think Green berets, Navy Seals etc. Jump out of a plane into
a jungle of God knows was the theme. They had to make a top secret rescue
behind enemy lines and although they were the best trained in the military they
were put on this 20 day program to train them even more. They used oxygen
during the exercise. BH told me that “I was in incredible shape already but they
pushed me beyond where I before would have collapsed and I didn’t. Never been
in that level of conditioning before or since so when I heard about your system I
got one immediately.”
BUT when you visit a retirement center you will find the centenarians at the
swimming pool or walkways. A dear friend, my student and champion racewalker
got too intense just once and that was the beginning of an accelerated
deterioration. The message may be to slow down as you age. What’s the point of
getting a medal, posthumously?
CPET Cardio Pulmonary Exercise Test.
In the USA 4UMD.com and others rent the equipment and technician to your MD
for the tests or he/she buys one for around $40,000. The CPET will give you a
reality check say every 6 months. Session cost is usually $250-350.00. You can
creep more into the RED arena as your cardiologist feels comfortable for you to
do.
START SLOW - WARM UP - TRAIN – COOL DOWN - REST - REPEAT

WARM UPS AND COOL DOWNS

3-10 minute warm ups in the POLAR BEAT APP green zone and 5-10 minute cool
downs added to the 15-20 minute training times or until the POLAR BEAT Heart
Rate APP registers back in the GREEN.
Do not exercise to exhaustion. Pooped maybe, exhausted no. How soon do you
recover? Minutes, hours, days? TurboNaps are GOLDEN.
INCREASING - DECREASING
I use the Treadmill for this one. 2% grade. Start at level grade.
WARM up 5 minutes at 50-90 Paces per minute then add 10 steps-per-minute for

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3 minutes; 10 more for 3 MINUTES; 10 more for 3 MINUTES; 10 More for 3
MINUTES; 10 more for 3 MINUTES; 6 less for 3 MINUTES then cool down to 50-
90 steps per minute for 8 minutes or more till you get back to GREEN. If you
were always in GREEN then increase the speed and/or level grade. Stay with the
same times.
Creep into the RED and stay based on the CPET. Think mostly GREEN and
HIGH YELLOW zone on the POLAR BEAT APP.
HIGH LOW HIGH LOW INTERVALS
I presently use Bike resistance levels 10 and 30 in the rX 6000. Speed varies
between 30 and 5 revs. May decrease it to level 20-25 and increase the speed
over time. Not sure. May get stronger and naturally faster. We’ll see.
15-20 minute sets of warm-up 3-minutes; 2 minutes HIGH and 2 minutes LOW
and repeat 4-6x. Over time increase Resistance levels and speed/revs to show
some RED.
Cool down at Resistance level 4 x 60+- revs per minute for 5 minutes or more till
you get back to GREEN.
FYI some pass a stress test and drop dead next day. BUT intervals do seem to
condition better. Creep into the RED. Get the CPETs. ALWAYS include the
TurboO2 as it includes a margin of safety though I am not sure how that can be
measured other than via the CPETs or perhaps with the Pulse Oximeter.
COMPETITON TRAINING INVITES ONE TO REPEAT THESE EXERCISE AND
REST PATTERNS TWO TO FIVE OR MORE TIMES DAILY
GO FOR IT!

MORE ON MEASURING
Most treadmills can increase and measure the grade/difficulty and bikes have a
resistance/level gauge to monitor resistance and speed but you can still use the
metronome count and resistance/level gauge if you wish to see how it compares
to the equipment you are using.
PERSONAL TRAINER OR SPEED COACH
Maybe get a personal or speed trainer who understands or wants to learn more
about Turbo Oxygen Enhanced Exercise and Rest. Make sure they are familiar
with an arm or chest Heart Rate monitor. I went to local speed training facility
and was way over-trained at age 75. The trainer had no clue about heart rate.
WE OLD GUYS.
I am 76 and use the age 59 measuring as age 76 is too boring so my yellow is
probably red to many others my age. Over time increase up to the standard
recommend maximum yellow heart rate or your personal MD adjusted max RED
Heart rate - you are on your own here. Err on the side of caution. Speed kills.
Bottom line for me is I do this every day to every other day or two or three and
occasionally weekly and never see much drop in energy. If I was competing,
which I have, and took a few medals, I would head more in the direction of the
15-20 minute intense and slow intervals multiple times daily and reach the red
zone more up to 165 or so. OR stay in the red zone more during the 20 minute
INCREASING INTERVALS session.

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REST AFTER EACH SET
A 5-15 minute rest in a Teeter HangUp inversion table about 30 degrees. (Teeter
HangUps at Amazon approx. $400.00 - not the most pricey $1,000 one).
Or RESTING in my Primary Resting Position (PRP) outlined in my Optimal
Breathing Mastery Kit. Best to be hooked up to the bag or at least a cannula.
What is cool about this post session rest is that you get so you are more often
feeling rested as if you just got out of bed, which you did. LOL. There is often a
feel you get when your body is ready to come back into gravity. With me it is a
huge effortless deep in-breath followed by a feeling of deepened calm. You may
have different rested and recovered signals. Look for them over time.
ALL the above presupposes your using our TURBO OXYGEN Bag System..

AEROBIC, ANAEROBIC AND STEADY STATE Best to get a CPET.

To give you insights to too much or too little.
https://www.polar.com/blog/understand-aerobic-threshold/
https://www.polar.com/blog/understand-anaerobic-threshold/
https://www.polar.com/blog/adding-steady-state-cardio-workouts/

POSTURE
With the possible exception of Rowing (depending on the form) and a Nautilus
Super Pullover or others with foot bars. I do not like bending over to exercise too
often as that reduces the diaphragmatic excursion therefor lessens breathing
volume. There are clever ways to do AB toning that do not create excessive
tension in the gut but that is for one-on-one training.

I use a treadmill or recumbent bike Octane rX 6000 that I got second hand for
$2500. Other recumbents sell for as little as $100.00 - google used sport
equipment. Try Dick’s Sporting Goods or online) and Power Plate vibration
platform – there are less expensive versions and probably more or less effective.
Due diligence and your $$$ situation is best.
If I or a visitor to our facility wants to walk or run flat out fast we utilize special
supports that allow for optimal upright posture so that one does not bend over to
hold on to anything and never falls off the treadmill because that really does
smart LOL. Seriously the fear of falling causes massive holding/tension and
invites restricted breathing. We share this installation with our system customers.
MOST
oxygen protocols make an efficacy presumption that a user’s blood plasma is able
to absorb oxygen, absence of chronic-metabolic dehydration. Chronic-metabolic
dehydration occurs due to renal or hepatic dysfunction. I’ve read that the
percentage of these people is estimated at 1-4%. COPD other seriously health
challenged individuals can achieve great benefits depending how they use the
system but must use caution and should probably have their MD’s OK. Sadly
some MDs are not aware of the benefits of oxygen enhanced exercise and rest,
think of O2 as a drug to be only prescribed, and advise against oxygen enhanced
exercise and rest.

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POWER NAPPING and Sleeping During DayLight
You don’t have to have exercise to POWERNAP. Just connect to the O2E2, shut
the office door & get into the Primary Resting Position (PRP) in the Breathing Kit
Use a special mask to block out any light and still allow your eyeballs to freely
move.
SUPPLEMENTS
Add these to your health professional guidelines but share your oxygen training
with that person as MEGA O2 usage/oxidation begs increases of
antioxidants; The list came from Von Ardenne’s Oxygen Multistep Therapy
except E3LiVE added by me: Arginine (helps sex drive too) (B12 Electrolytes
(beware the sugars). Coq10 Glutathione Niacin Enough Niacin to flush up to
500 mgs. Start with 50mgs Vitamin C E3live 3-5 times the chlorophyll of wheat grass
without the grass sensitivity.
Dosage? I just take the amounts recommended on the bottles. It took about ten
days to feel a significant and lasting improvement and it was VERY significant.
You or your health professional will guide you based on muscle testing (many are
inaccurate and used to sell stuff - depends on the practitioner’s skills), blood
work and your energy, stamina and mental sharpness.
All this is of course in addition to your regular supplements.
It may also on occasion be helpful to take some Tryptophan and/or CALMAG to
help the sleep that might possibly be made lighter by the extra energy. Lately I
am taking both and the blood work will help keep them balanced.
No pulmonologist I have ever heard of recommends antioxidants to their patients
even on full time oxygen which to me is an amazing oversight due to how oxygen
does create oxidation as a normal part of its function. If you exercise under an
hour a day maybe not but at least juicing IMO. If you are working out and/or
training very hard for competition it is a VERY GOOD IDEA to use the below
juicing as well as the above supplement list:
Juicing www.breathing.com/articles/juicing.htm

BREATHING WHEN USING THE MASK FOR EXERCISE

Nose is best but while exercising you may want to use a BreatheRight® Strip and
if needed, mouth breathe.
DRY NOSE
We supply initially a tube of nasal moisturizer in case you do too much breathing
of the non-moisturized air of the bag. Always stay hydrated in any event.
EXTREME SPORTS
For whatever it is worth Dave Scott, 6 time IronMan Triathalon winner; and
Michael Wardian, record holder for World Marathon = 7 marathons on 7
continents in 7 consecutive days, were at those times both vegetarians but with
VERY specific dietary approaches. For food ideas watch ALL of these at
www.breathing.com/recommended-films.htm
HOLISTIC WELLNESS
Additional exercise uses up more calories and nutrients so optional is to fill out

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my Holistic Health Questionnaire to help you get through the maelstrom of good
and bad diet info. www.breathing.com/hhq.htm
WEIGHT CONTROL
Don’t try to control weight by exercising. It helps and sometimes a great deal but
what you stick in your mouth is way more relevant ongoing. Study epigenetics to
take the pressure of your genes. Think ”an ounce of prevention is worth a pound
of cure”. NO PROCESSED FOODS OR REFINED SUGAR is a good rule of thumb.
If needed I can, on a fee basis, help you through it all via phone, skype or in
person. Any questions call USA 704.597.6775 EASTERN TIME 10-6 or email
assist@breathing.com
Blessings.
mike and kim 7-26-17