If you’ve been sidelined by an injury, or you’re considering taking a break from exercise, you might wonder if you’ll lose your hard-earned strength and endurance. Some loss of fitness is inevitable, but there are ways to help minimize it.
Here’s what happens to your body when you take a break from exercise.
Matters of the Heart
The degree to which cardiovascular fitness declines during a period of de-training depends upon what kind of shape you were in to begin with. Individuals who are extremely fit, such as highly trained athletes, experience a rapid drop in fitness during the first three weeks of detraining, after which the rate of loss tapers off. A significant level of fitness—higher than that of an untrained person—is retained for about 12 weeks. Individuals with low-to-moderate fitness levels show little change in cardiovascular fitness within the first few weeks, but their abilities rapidly decline in the weeks immediately following that period.
Performance Jitters
The ability to perform a given sport or activity, whether it involves swinging a bat in softball or running 10Ks, invariably declines when the sport is abandoned for any length of time. Marathoners experience a noticeable reduction in endurance performance during a maximal aerobic treadmill test after just 15 days of inactivity.
Similarly, swimmers experience a decrement in arm strength within as little as a month layoff from their normal training regimen. Numerous variables come into play when analyzing the ability to perform a particular sport-specific skill, making it difficult to analyze the effects of detraining. Some are like riding a bike—you never forget how—while others, such as the ability to deliver an accurate serve in tennis, involve specific timing and well-trained muscles.
Speaking of Muscles...
With the exception of a genetically blessed few, most of us have to work at building strength through formal or informal strength-training workouts. Again, well-trained athletes have the edge, because the positive effects of training remain evident for weeks, sometimes even months, after training is stopped. Lesser-trained individuals can expect to see their muscle strength and conditioning levels decline at a slightly faster rate, though not at the levels seen in sedentary individuals.
Stem the De-training Tide
Experts agree that the best way to avoid losing much of the health and fitness benefits you’ve worked so hard to achieve is to do something. If you can’t find the motivation to run for a few weeks or longer, try walking instead. Cross-training is popular because it is a viable means of maintaining, or even increasing, one’s fitness level.
Runners can give their knees a break by switching to cycling, swimmers can work their legs on a stair stepper, and aerobics enthusiasts can take their workouts outdoors by hiking through a local park or reserve.
If an injury is keeping you from your favorite activities, take your worries to the pool. Of course, it’s always advisable to check with your physician before resuming exercise after an injury. Regardless of which activity you choose, be sure to progress gradually.
If boredom is the problem, now is the time to try that sport you’ve been considering for so long. In-line skating, tai chi, boot-camp workouts—whatever strikes your fancy. The key is to keep your heart and muscles challenged to minimize the de-training effects that come when you are taking a break from your usual routine.
Tuesday, April 13, 2010
Wednesday, March 31, 2010
How Women Build Muscle
There are more myths and misconceptions about strength training than any other area of fitness. While research continues to uncover more and more reasons why working out with weights is good for you, many women continue to avoid resistance training for fear of developing muscles of Herculean proportions. Other women have tried it and been less than thrilled with the results. “Don’t worry,” people say. “Women can’t build muscle like men. They don’t have enough testosterone.” This is, in fact, only partly true. Many women, believing they wouldn’t build muscle, hit the gym with a vengeance and then wondered why, after several weeks of resistance training, their clothes didn’t fit and they had gained muscle weight.
The truth is, not everyone responds to training in quite the same way. While testosterone plays an important role in muscle development, the answer to why some men and women increase in muscle size and others don’t lies within our DNA. We are predisposed to respond to exercise in a particular way, in large part because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.
A Question of Body Type
All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens. Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
Building Just Your Heart Muscle
One of the fundamental principles of strength training is that if you overload a muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step training or stair climbing result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload. For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
Training by the Rules
When it comes to strength training, the old rule still applies: To get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions. It’s encouraging to note that just like men, most women will experience a 20 to 40% increase in muscular strength after several months of resistance training. Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike. Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
The truth is, not everyone responds to training in quite the same way. While testosterone plays an important role in muscle development, the answer to why some men and women increase in muscle size and others don’t lies within our DNA. We are predisposed to respond to exercise in a particular way, in large part because of our genetics. Our genetic makeup determines what types of muscle fibers we have and where they are distributed. It determines our ratio of testosterone to estrogen and where we store body fat. And it also determines our body type.
A Question of Body Type
All women fall under one of three body classifications, or are a combination of types. Mesomorphs tend to be muscular, endomorphs are more rounded and voluptuous and ectomorphs are slim or linear in shape. Mesomorphs respond to strength training by building muscle mass much faster than their ectomorphic counterparts, even though they may be following identical training regimens. Endomorphs generally need to lose body fat in order to see a change in size or shape as a result of strength training. Ectomorphs are less likely to build muscle mass but will become stronger as a result of resistance training.
Building Just Your Heart Muscle
One of the fundamental principles of strength training is that if you overload a muscle, you will increase its size. With aerobic training, the overload is typically your body weight. Activities such as step training or stair climbing result in changes in the size and shape of the muscles of the lower body. Increasing the height of the step or adding power movements increases the overload. For those concerned about building muscle, it would be better to reduce the step height or lower the impact of the movements. While this may reduce the aerobic value of the workout, it also will decrease the amount of overload on the muscles, making it less likely that you will build more muscle.
Training by the Rules
When it comes to strength training, the old rule still applies: To get stronger, work with heavier weights and perform fewer repetitions. To promote endurance, use lighter weights and complete more repetitions. It’s encouraging to note that just like men, most women will experience a 20 to 40% increase in muscular strength after several months of resistance training. Understanding your body type and how you might respond to exercise can help you set realistic goals and expectations. Avoid comparisons to others you see, at the gym or elsewhere, and remember that no two people are alike. Focus on how good exercise makes you feel rather than how you would like to look. Accepting our bodies for what they are is a great way to get rid of the guilt or pressure we often feel to look a certain way.
Monday, March 29, 2010
Eat Well to Stay Motivated and Energized
Do you have trouble exercising at noon or after work, even though you’re truly committed to exercise and it’s the only time you have to work out? Do you feel so exhausted that you just can’t face the gym?
Your diet—rather than simple sloth—may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.
Stay With Feel-good Foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you’ll have a sense of well-being and confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.
Cut the Caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.
You’ll keep your motivation to exercise if you:
• Have a glass of juice to boost your energy before a morning workout
• Eat a breakfast that includes whole grains and fruit or fruit juice
• Eat small, frequent small meals and snacks during the day to maintain your blood sugar
• Make sure to have a light, healthy snack an hour before your noon or after-work workout
• Stay hydrated, keeping a water bottle at your desk at work
• Limit—or eliminate—the amount of caffeine in your diet
Your diet—rather than simple sloth—may be the problem.
If you tend to skip meals in an attempt to save calories, you may be robbing yourself of important fuel for your workouts. While skipping meals may temporarily make your stomach feel flatter, doing so can also leave you feeling tired, irritable and unfocused.
Then you’ll be tempted to forego your noontime workout, or go home, eat and stretch out on the couch in front of the TV after work.
If, however, you follow some simple, sensible dietary practices throughout your day, you’ll get that workout done. And rather than feeling lightheaded and exhausted afterward, you’ll be energized and refreshed.
Stay With Feel-good Foods
One key to staying motivated to exercise is to keep the amount of sugar in your blood—and thus, your energy level—stable. You can best do that by eating a series of small meals throughout the day—as many as five or six—that are composed of complex carbohydrates such as whole-grain breads or crackers, beans and other vegetables and fruit.
If you plan ahead and make time for grocery shopping, you can easily pack some simple meals and snacks to take to work with you.
Eating complex carbohydrates helps keep your blood sugar stable because they are digested and absorbed slowly into the blood and don’t require your pancreas to produce much insulin.
Refined carbohydrates, such as potato chips, doughnuts and cookies, are absorbed very quickly and trigger the pancreas to produce large amounts of insulin. So, while they may give you an initial boost, your energy will drop off quickly, and your mood will follow.
The amount of sugar in your blood is also related to the amount of serotonin in your brain. Serotonin is an important chemical called a neurotransmitter that helps to regulate mood.
If your level of serotonin is where it should be, you’ll have a sense of well-being and confidence—and feel ready to tackle the treadmill. Should it drop, you may feel tired and depressed.
If you often experience a craving for carbs, this may be your brain’s way of telling you it needs more serotonin.
Cut the Caffeine
What about caffeine? Good question. Many athletes rely on caffeine for the initial kick it can provide.
Remember, though, that caffeine can also affect the amount of insulin, and thus, sugar, in your blood. Further, excessive intake of caffeine can cause dehydration, which can also sap your energy.
While drinking a caffeinated beverage may help get you to the gym, within an hour you may feel tired and too lightheaded to complete your workout, or to do it well.
If you plan to engage in running or another highly vigorous activity, remember that some forms of caffeine, coffee in particular, can lead to mild gastronomical distress, as can some bulky foods.
So, you’d be wise to limit the amount of coffee, tea and soda that you drink for a number of reasons.
Suppose you’re an early bird, and your best time to work out is in the morning before you go to work. For quick energy, drink some juice upon rising and avoid coffee.
Once you’ve completed your workout, have a more solid breakfast of whole-wheat cereal or toast and fruit to fuel your concentration for the morning’s work. If you work out and eat too lightly, chances are you’ll get “the drowsies” by 2 p.m., if not sooner.
Keep in mind that finding the right combination of food and drink to energize your workout—whatever time of day you choose—may take some experimenting. It all depends upon your individual tastes and your metabolism.
With a little patience, an open mind and a little creativity, you’ll determine which foods suit you best.
You’ll keep your motivation to exercise if you:
• Have a glass of juice to boost your energy before a morning workout
• Eat a breakfast that includes whole grains and fruit or fruit juice
• Eat small, frequent small meals and snacks during the day to maintain your blood sugar
• Make sure to have a light, healthy snack an hour before your noon or after-work workout
• Stay hydrated, keeping a water bottle at your desk at work
• Limit—or eliminate—the amount of caffeine in your diet
Thursday, March 25, 2010
The Best Time to Workout
Contrary to popular belief, women aren’t the only ones with biological clocks. Everyone has them, and we all heed their ticking on a daily basis. If you are a regular exerciser, you may have already determined your most productive time to exercise and follow a routine that works best for you. On the other hand, if your exercise time varies from day to day, and it’s wearing you out instead of pumping you up, you may be interested in the work of scientists who are studying the proverbial internal clock and how to best determine what time of day you should schedule your workouts.
Rhythm: It’s Not Just for Dancing
The secret appears to lie in circadian rhythms, the daily cycles that the human body follows. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure.
The rhythms result from the firing rate of neurons. They have conformed to the 24-hour light-to-dark cycle, and may be regulated and re-regulated each day according to the environment.
Warm Is Better
It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal.
Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak. (To determine your own circadian peak, refer to the box to the right.)
Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak and resting heart rate and blood pressure are low.
Don’t Fix It If It’s Not Broken
First of all, don’t change your schedule if you feel good beginning your day with exercise. Everyone agrees that exercise at any time is better than no exercise at all. In fact, people who exercise in the morning are more successful at making it a habit.
And, though it has been suggested that morning exercise may put some people at higher risk for heart attack, further research indicates that there is simply a generalized increased risk of heart attacks in the morning. If your schedule favors an early workout, emphasize stretching and a good warm-up to ensure that your body is ready for action.
Other Considerations
If stress relief is your goal, exercise always works, all the time. And if you’re wondering when it’s best to train for an upcoming event, it all depends on what time you’ll actually be competing. If an upcoming marathon begins at 7:00 a.m., try training at that time of day.
Though training at any time of day will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to circadian rhythms. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.
Rhythm: It’s Not Just for Dancing
The secret appears to lie in circadian rhythms, the daily cycles that the human body follows. These rhythms originate in the hypothalamus and regulate everything from body temperature and metabolism to blood pressure.
The rhythms result from the firing rate of neurons. They have conformed to the 24-hour light-to-dark cycle, and may be regulated and re-regulated each day according to the environment.
Warm Is Better
It is the influence of circadian rhythms on body temperature that seems to yield the most control over the quality of a workout. When body temperature is at its highest, your workouts will likely be more productive; when your temperature is low, chances are your exercise session may be less than optimal.
Body temperature is at its lowest about one to three hours before most of us wake up in the morning, in contrast to late afternoon when body temperature reaches its peak. (To determine your own circadian peak, refer to the box to the right.)
Studies have consistently shown that exercise during these late-in-the-day hours produces better performance and more power. Muscles are warm and more flexible, perceived exertion is low, reaction time is quicker, strength is at its peak and resting heart rate and blood pressure are low.
Don’t Fix It If It’s Not Broken
First of all, don’t change your schedule if you feel good beginning your day with exercise. Everyone agrees that exercise at any time is better than no exercise at all. In fact, people who exercise in the morning are more successful at making it a habit.
And, though it has been suggested that morning exercise may put some people at higher risk for heart attack, further research indicates that there is simply a generalized increased risk of heart attacks in the morning. If your schedule favors an early workout, emphasize stretching and a good warm-up to ensure that your body is ready for action.
Other Considerations
If stress relief is your goal, exercise always works, all the time. And if you’re wondering when it’s best to train for an upcoming event, it all depends on what time you’ll actually be competing. If an upcoming marathon begins at 7:00 a.m., try training at that time of day.
Though training at any time of day will raise performance levels, research has shown that the ability to maintain sustained exercise is adaptive to circadian rhythms. In other words, consistently training in the morning will allow you to sustain exercise during a morning marathon longer than if you train in the evening.
Tuesday, March 23, 2010
Rethinking the Role of Soy After Menopause
Soy is commonly recommended to post-menopausal women for its estrogenic properties. Consequently, it is believed by some to potentially inhibit menopausal symptoms, reduce the risk of body fat gain, and improve heart disease risk in this population. Although previous studies may support such beliefs, two recent studies have reported that soy is ineffective.
Researchers studied the effects of soy isoflavones on the body composition of 229 post-menopausal non-obese women. Participants were randomly assigned to consume a once daily tablet that contained either 80 mg or 120 mg of soy isoflavone, or placebo for 12 months.
In addition to recording changes in body composition, appetite-controlling hormones such as insulin, leptin, ghrelin and adiponectin were assessed. Although the soy did significantly affect some hormones, researchers determined that only one factor influenced changes in body fat; the amount of dietary fat consumed. Hence, soy does not appear to have a significant impact on body fat.
In a second study published in the same journal, researchers determined that soy isoflavones did not improve the lipid profile in post-menopausal women with mildly high cholesterol. Sixty-two women were recruited to eat either soy-based foods or control-foods for 1 year.
After 12 months, participants on the soy-based diet saw slight increases in both total cholesterol and HDL cholesterol, but no changes in LDL or triglycerides were apparent. Because the changes did not achieve levels of significance it was determined that soy is not beneficial to reducing heart disease risk in post-menopausal women.
Although soy remains an adequate source of protein, there are definitive limitation to its use in the treatment of menopausal symptoms and consequences that include fat-weight gain and increased heart disease risk.
Researchers studied the effects of soy isoflavones on the body composition of 229 post-menopausal non-obese women. Participants were randomly assigned to consume a once daily tablet that contained either 80 mg or 120 mg of soy isoflavone, or placebo for 12 months.
In addition to recording changes in body composition, appetite-controlling hormones such as insulin, leptin, ghrelin and adiponectin were assessed. Although the soy did significantly affect some hormones, researchers determined that only one factor influenced changes in body fat; the amount of dietary fat consumed. Hence, soy does not appear to have a significant impact on body fat.
In a second study published in the same journal, researchers determined that soy isoflavones did not improve the lipid profile in post-menopausal women with mildly high cholesterol. Sixty-two women were recruited to eat either soy-based foods or control-foods for 1 year.
After 12 months, participants on the soy-based diet saw slight increases in both total cholesterol and HDL cholesterol, but no changes in LDL or triglycerides were apparent. Because the changes did not achieve levels of significance it was determined that soy is not beneficial to reducing heart disease risk in post-menopausal women.
Although soy remains an adequate source of protein, there are definitive limitation to its use in the treatment of menopausal symptoms and consequences that include fat-weight gain and increased heart disease risk.
Monday, March 22, 2010
Exercise and Asthma
Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma.
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
Exercise and Asthma
Asthma is an increasingly common lung disease in the U.S. People who have asthma have inflamed and highly irritable airways. When the airways are exposed to irritants, they narrow, making breathing more difficult. Signs of asthma include wheezing, coughing, chest tightness and difficulty breathing, especially at night and early in the morning. Common irritants include tobacco smoke, air pollution, viral infection and allergens like dust mites and cat dander. Vigorous exercise also can act like an irritant by triggering airway spasm and narrowing. This is referred to as exercise-induced asthma.
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
The ABCs of Exercise-induced Asthma:
About five to 10 minutes into a strenuous soccer game you start to cough and feel short of breath. You tell yourself that you’re out of shape and recommit to your resolution to participate in vigorous cardiovascular exercise at least three days per week. But then, the next time and the time after that the same feelings of difficulty breathing set in. You finally go visit your doctor, who tells you that you have asthma. But this only happens with exercise, you say. If that’s the case, you’re one of 5 to 10% of people with asthma who only experience symptoms with exercise. On the other hand, 90% of people with asthma have exercise-induced symptoms. Exercise-induced asthma attacks may start during exercise or shortly after exercise. These episodes tend to be shorter than attacks with other triggers. Many people with asthma avoid exercise, thinking it will do more harm than good. The truth is that people with asthma can experience the same benefits from exercise as everyone else. And with the proper precautions, the risks are significantly lessened.
Exercising With Asthma
First, have a thorough medical evaluation and obtain your doctor’s permission before beginning an exercise program. Your doctor will probably prescribe you a medicine to help keep your airways open during exercise. For example, you may be instructed to take albuterol, a short-acting inhaled bronchodilator, 15 minutes before exercise to prevent symptoms for up to about four hours.
Once you receive clearance from your doctor, consider the following exercise guidelines:
• Always have medication nearby for use in the event of an asthma attack. Be aware of early signs of an asthma attack, such as shortness of breath and coughing.
• Take extra time (aim for 15 minutes) to warm up before exercising. This helps the airway retain a more normal size.
• Prolong your cool-down. The second most likely time to experience an exercise-induced asthma attack is in the five to 10 minutes after exercise. By gradually decreasing intensity, you reduce your risk.
• Be aware of your exercise environment. Avoid exposure to other asthma triggers such as pollen and pollution when exercising. A warm and humid environment (like that in a pool) reduces exposure of the lungs to cool, dry air—the suspected cause of exercise-induced asthma.
• Consider exercising at the lower end of your target heart-rate range and incorporating intervals for high-intensity training to minimize your risk of an asthma attack. Choose exercises least likely to trigger an attack, such as pool swimming and walking.
• Maintain adequate hydration. This will decrease mucous accumulation in the airways, thus reducing risk for an asthma attack or a future infection like bronchitis or pneumonia.
• Maximize air exchange with diaphragmatic breathing. Inhale deeply through your nose and exhale through your mouth. With each inhalation you should see or feel your belly rise.
• Rest when necessary and listen to what your body is telling you.
Keep Your Options Open
Asthma does not equate to an inactive life. In fact, six-time Olympic gold medalist Jackie Joyner–Kersee achieved the highest levels of athletic success despite having asthma. As long as you and your physician are comfortable with your level of activity, nothing should keep you from doing the activities that keep you happy and healthy.
In Health & Wellness,
Tammie
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