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Training methods for maximal static apnea performance: a systematic review and meta-analysis.

Danilo A Massini1,2,3, Danilo Scaggion2, Thiago P DE Oliveira1

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Freediving (FD) training methods, including breath-hold exercises, physical training, and cross-training, all effectively improve static apnea time (AT). However, no single method is ideal for optimizing AT and FD performance.

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Area of Science:

  • Physiology
  • Sports Science

Background:

  • Freediving (FD) is growing in popularity for competition and recreation.
  • Static apnea (AT) is a key performance metric in freediving.

Approach:

  • Systematic review and meta-analysis of 8 studies (10 training protocols).
  • Analyzed training methods for static apnea time improvement.
  • Calculated effect size (Hedge's g) and confidence intervals for AT changes.

Key Points:

  • Three training methods identified: breath-hold (BH) exercises, physical training, and cross-training.
  • Interventions applied to 138 participants of varying experience levels.
  • All methods significantly improved AT, showing a large overall effect size (g=1.30).

Conclusions:

  • Breath-hold, physical, and cross-training are effective for improving static apnea time.
  • Current data does not allow for recommending a specific ideal training protocol for AT enhancement.