Ideal training routine for asthmatics

Working out when you are asthmatic can be a big challenge. Few things can happening during exertion. You can either experience swelling and irritations around the airways or the muscles surrounding your airways tighten.

All these combinations can lead to shortness of breath, wheezing, your chest tightening or even coughing. So before you seriously consider doing any exercise activity it is good to consult your doctor.

According to most exercise experts, regular exercise like swimming can benefit people who suffer from asthma because it somehow strains the muscles less as water cushions a person’s own body weight.

The best thing when you are starting any exercise activity is to start slow, then gradually increase the intensity.

When it comes to your warm ups and stretching routines, be sure to do them accordingly before and after each workout. Warm ups elevates your heart rate before any serious activity and also prepare all your muscles for exertion.

When doing strength training, you can start small hand weights like small dumbbells to exercise your lower body and upper body.

The point is not to put so much pressure on yourself to the point you are really struggling with the weights or gasping in for oxygen as you work out.

You can also include weightless exercises like pushups, lunges and squats in your routine to build your body strength and also tone up.

When it comes to the number of days for working out, it depends with your strength level. If you feel fit enough to push it a bit, purpose at least three times a week for both cardio and strength training workout but don’t force it.

Do not focus only on one activity i.e. do not replace your cardio days with strength and endurance training. Schedule each activity according so that you can fully reap the benefits. If it is swimming, jogging or any good cardio, at least schedule it on alternate days with strength training exercise.

At the end of your exercise sessions, finish with 10 to 20 minutes cool down like stretch routines and breathing exercises. This brings back your normal heart rate which therefore allows gradual change in temperature in the airway as it reduces the risk of any exercise induced asthma.

Things to remember

Try as much as possible not to go beyond 70 to 80 per cent of your maximum cardio level because this will somehow decrease the likelihood of you having additional stress.

Keep your inhaler closer just in case of anything and don’t push yourself so hard. Stop if you must.