Exercise and Asthma

Asthma
Chronic inflammation of the bronchioles that activate upon a trigger
Affects over 300 million people

Signs and Symptoms

Shortness of breath Coughing Wheezing Tightness of chest Elevated respiratory rate

Diagnosis
Assessment of indicators Spirometry
Measurement of amount and/or speed of air that can be inhaled and exhaled

Exercise-Induced Asthma
Usually occurs 5-15 minutes after physical exertion Exercise is the trigger instead of environmental factors Caused by swelling from bloodflow to bronchial linings No inflammation Asthma-like symptoms Out of Shape vs EIA

Myths
Steroids to treat asthma are the same steroids used by bodybuilders to promote muscle growth Should stop taking medicine when feeling better or dont have symptoms Asthma causes patient to perform at lower level than average population Good hygiene = no asthma
West and East Germany study (1994)

Treatment
Long-term
Anti-inflammatories Bronchodilators

Short-term
Bronchodilators (15min before exercise) Corticosteroids

Nutrition
Correlation between eating burgers and higher asthma rates Correlation between eating fish, vegetables and fruit and lower asthma rates

Study on effect of diet on asthma (2010)

Benefits of Exercise
Reduced frequency and severity of asthma attacks
Improved CV fitness

Exercising
Warm up ex. Benefit athletes with asthma (2007)
8 sprints 30s, 45s rest Warming up showed less decrease in lung function during exercise than without warm up Dilators Improved function of lungs

Take Precautions for CV exercises

Controlled asthma: 3-5 days/week of continuous exercise for 20-60 mins

Exercising (contd)
Long warm up, slow progession + cool down Focus on breathing through nose Use RPE scale (6-20) instead of HR Become familiar with any medication Seek physicians clearance prior to beginning an exercise program

Exercising (contd)
Exercising indoor is preferable Activities with short intermittent periods of exertion are generally well tolerated Activities with long periods of exertion or performed in cold weather may be less well tolerated Swimming is generally well tolerated Resistance training doesnt vary from general population

Workout
Warm-up
Brisk walk for 30s and 30s rest X3 (RPE: 6-7) Moderate jog for 30s and 30s rest X3 (RPE: 9-11) Vigorous jog 30s and 45s rest X3 (RPE: 12-14)

Workout: Resistance Training

Full body workout 2 sets of 10-12 reps Jump squats Lunge with dumbbell shoulder press Supine hamstring curls with ball Single-leg dumbbell straight leg dead lift Crunch with dumbbell press V-sit incline press Mountain climber on swiss ball Raise and shrug One arm dumbbell triceps extensions

Workout: CV Training
Swimming
5 X 50m sprint freestyle, rest 20s 5 X 100m sprint, 60s rest 3 X 10 min swim at 80% max roughly 16 on RPE

Cool Down
10 min of really light, slow swimming with flutter board
RPE of approx. 9 to give body time to adjust

Breathing Exercises

Shown to help improve quality of life Helps reduced use of medication by up to 86%

Breathing Exercises (contd)