Overview
The EMS T-150 is a clinically validated pressure threshold respiratory trainer designed to improve expiratory muscle strength for various users, including those with health conditions, athletes, and voice professionals. The guide details recommended usage, setup, and a five-week training protocol for optimal results.
Device Background and Applications
- The EMS T-150 is validated by numerous independent clinical studies worldwide.
- Developed at the University of Florida nearly 20 years ago.
- Proven effective for health challenges, athletic performance, and vocalists, including wind instrument players and professional speakers.
Initial Training Recommendations
- Perform exercises while seated for safety and effectiveness.
- Train at the same time each day to develop a consistent habit.
- For sleep apnea or snoring, train shortly before bedtime.
- Each session typically lasts 10–15 minutes but should be adjusted for individual comfort.
Selecting and Preparing the Device
- Choose between the blue round or the white comfort mouthpiece based on preference.
- Attach the preferred mouthpiece securely to the device before starting.
Determining Personal Starting Point
- Start with the top cap turned fully clockwise (lowest resistance).
- In a seated position, take a full breath, seal lips around the mouthpiece, and exhale forcefully.
- If air flows easily, turn the cap counterclockwise a quarter turn and retry; repeat until unable to exhale through the device.
- Set starting resistance by turning the cap back a quarter turn clockwise from the maximum resistance.
Training Protocol
- Complete five sets of five forceful breaths per session, five days a week, for five weeks.
- Rest for at least 30 seconds between sets, or longer if needed.
- Breath normally between repetitions to recover.
- Use nose clips if air escapes from the nose; gently hold cheeks if air escapes from the mouth.
Adjusting Difficulty Over Time
- Increase resistance by turning the cap a quarter to half turn counterclockwise as strength improves.
- Test higher resistance regularly and adjust to ensure ongoing muscle challenge.
- Always revert to the previous setting if resistance is too high to exhale through.
Post-Training Options
- After five weeks, either continue training for further improvement or maintain strength with at least two sessions per week.
Recommendations / Advice
- Ensure correct mouthpiece fit and seal before each session.
- Monitor for air leaks and use accessories as needed to maximize training effectiveness.
- Gradually increase resistance to match growing muscle strength while avoiding strain.