Asthma can often feel like a roadblock for those wanting to engage in physical activities, but with the right approach, it doesn't have to be. In this blog post, as an ultra-marathon runner and endurance athlete with asthma, I  delve into an asthma-friendly workout plan. Drawing from my personal experiences, this blog post offers practical steps for integrating cardio, High-Intensity Interval Training (HIIT), yoga, and rest into your routine. Remember, always consult your healthcare professional before starting any new workout plan.

From playing soccer year-round as a kid to long-distance cycling and running ultra-marathons, I have overcome limitations that were put on me as a child with asthma. The key to my success has been a consistent and carefully ramped-up workout plan year after year after year. If you learn one thing today from this blog post it should be that consistency is sustainability.

Cardio for asthma

Cardio is the cornerstone of my asthma workout plan. Despite being counterintuitive, as asthma affects lung capacity and breath control, cardio exercises strengthen the lungs and improve overall respiratory function. The key is to slowly ramp it up though. If you are currently doing little to no cardio in your life, even running 1 mile can be too much. Therefore, here is how I recommend that you should integrate cardio into your routine starting right now:

Getting started:

• Begin with 2 to 3 cardio sessions per week.
• Start with simple activities like walking or a walk-run routine.
• Gradually increase the intensity and frequency as your lungs adapt and strengthen.
• Remember that even when you start running, you can always walk when you need to.

Building it up:

• Aim for 3 to 5 cardio workouts per week, which can include running, cycling, swimming, or... walking (yes, I still walk to this day even when I am training for my 100K runs).
• For training events like running a marathon or more, this might increase to 5 to 6 days a week (take rest days when your body says that you need them and always listen to your lungs).
• Always include a rest day to allow for recovery and prevent burnout (when I'm not training I do a really bad job of making sure I have a full day off every week, but when I am training for something I ALWAYS make sure I take 1 full day off every week for recovery).

High-Intensity Interval Training (HIIT) for asthma

HIIT, or High-Intensity Interval Training, is another vital component of my workout plan. I first discovered HIIT at Corepower Yoga around 2015 with yoga sculpt - a combination of HIIT, yoga, cardio and strength training all in one 1 hour class. HIIT combines intense bursts of activity with periods of rest or lower-intensity exercise, making it ideal for improving cardiovascular health and breath control.

Getting Started:

• Begin with 1 to 2 HIIT sessions per week, starting with just 5 to 10 minutes of activity (when I am training for an event I keep my cadence of 1-2 HIIT classes per week, but when I am not training for an event this increases to 3-5 sessions per week because I love HIIT sooooo much - well, yoga sculpt).
• As your endurance improves, gradually increase the duration and intensity of your HIIT sessions (I highly recommend that you get a heart rate monitor of some sort so you can keep tabs on your heart rate in these sessions, I just got one recently and it has changed my life).
• HIIT can include various exercises such as sprinting, cycling, or bodyweight exercises (but my absolute favorite is yoga sculpt).

Yoga and Stretching for asthma

Yoga and stretching play a crucial role in managing asthma symptoms and improving overall fitness. Yoga emphasizes breath control and relaxation, which are particularly beneficial for those with asthma. And yes, yoga sculpt is my favorite type of yoga, but doing regular flow yoga or hot yoga at least once per week has changed my life as an athlete. My mobility and flexibility would not be the same without my yoga practice.

Getting started:

• A simple sun salutation (Sun A) sequence is a great place to start and can take just 3 to 5 minutes.
• Focus on breathing exercises and gentle stretches that help improve lung function and flexibility.
• Incorporate yoga into your routine at least 1-2 times a week (if you are doing yoga sculpt as well, I highly recommend that you do at least 1 non-yoga sculpt yoga class per week and at least 1 yoga sculpt class per week. When I am training for an event this is all I am able to do and it is the best cross-training ever - 1x regular yoga, 1x yoga sculpt).

Rest days for asthma

Rest is perhaps the most critical aspect of my workout plan, especially because I have asthma. Rest days allow your body to recover, reducing the risk of overtraining and exacerbating asthma symptoms.

Getting started:

• Take at least one full day off from exercise each week (1-2 days is ideal, I personally only take 1 rest day because exercise helps me out so much with my mental health that taking 2 days off is too hard on me).
• Listen to your body and take additional rest days if needed, particularly after intense training sessions.

Recommendations

Starting an asthma workout plan can seem daunting, but by following these guidelines, you can build a sustainable routine that improves your fitness while managing your asthma. Here are a few final tips:

• Start Slow: Gradually increase the intensity and duration of your workouts to give your lungs time to adapt.
• Consistency is Key: Regular exercise will lead to better lung function and overall health.
• Stay Informed: Always consult with your healthcare professional before starting or modifying your workout plan.

By incorporating these elements into your workout routine, you can overcome the challenges of asthma and achieve your fitness goals. Whether you aspire to run marathons or simply want to enjoy a healthier lifestyle, this plan provides a solid foundation for success. Remember to download the free Healthy Living guide to help integrate these practices into your daily life.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.