How to Build Cardio Stamina When You Have Asthma

Exercise benefits everyone, including people with asthma. According to a study published in BMC Pulmonary Medicine in 2015, a 12-month, moderate-intensity exercise program can improve exercise capability and health-related quality of life in people with asthma.

While exercise can sometimes trigger asthma symptoms, this can be managed and is not a reason to avoid exercise. In fact, many elite professional and amateur athletes have asthma. With good asthma control and proper training, building cardio stamina is a healthy and attainable goal.

Keeping exercise-related symptoms under control is a key factor in a consistent training program to improve cardio stamina. Building cardio stamina is typically easiest when exercising in moderate temperatures, as this limits airway constriction. If exercising in the cold, wear a mask or scarf over your mouth to help warm the inhaled air.

For people who experience a temporary increase in asthma symptoms with exercise, use of a quick-relief inhaler before exercising can help. The American Thoracic Society notes there is moderate evidence suggesting that a low-salt diet and supplemental vitamin C might help reduce exercise-induced asthma symptoms.

Read more: How Does Asthma Affect the Body?

A proper warm-up before beginning your workout can help you get through it without being sidelined by asthma symptoms. While it may seem odd, a bit of airway constriction during your warm-up can prevent additional airway spasms during your workout. This phenomenon is known as a refractory period.

The type of warm-up you perform might also make a difference. According to a review of research published in 2012 in Medicine and Science in Sports and Exercise, including some high-intensity exercise during a warm-up is most likely to induce a refractory period and maximize its effects.

Once a warm-up is performed and any symptoms have subsided, a person with asthma can participate in any form of cardio exercise that has been approved by his or her doctor. According to the American College of Sports Medicine, or ACSM, cardio exercises should be performed while keeping the heart rate at 50 to 65 percent of maximum heart rate for beginners, and 60 to 75 percent for more seasoned exercisers. Maximum heart rate is calculated by subtracting your age from 220.

Guidelines issued by ACSM recommend most adults perform at least 30 minutes of moderate cardio exercise five times per week. The exercise duration can be slowly increased as stamina improves, provided you are able to stay within your target heart rate zone.

If you're starting a new exercise regimen or are looking to intensify your workouts to build more cardio stamina, first talk with your asthma doctor. You want to be sure the regimen is safe for you. You also want to find out exactly what to do if you have a symptom flare-up. In some situations, your doctor might recommend a change in your asthma medications or dosages.

If your asthma symptoms do not subside when the exercise is stopped or if they fail to respond to initial treatment, like a rescue inhaler, seek immediate medical attention.

Read more: Signs and Symptoms of Asthma