Many asthmatics find breathing properly to be the most difficult obstacle to overcome when performing cardio exercises. This workout is designed to increase the lung capacity and endurance of those suffering from asthma attacks. Consult your doctor before beginning this or any other exercise regimen, and keep any inhalers or asthma medication nearby.
We begin with breathing exercises to strengthen the lungs and ensure full body breathing, then move on to a start/stop cardio sequence.
When performing these exercises, pay careful attention to your breathing. If you find yourself becoming short of breath, take a break to perform the abdominal breathing exercise.
Abdominal Breathing
Begin with Abdominal Breathing for one minute. This will prepare your lungs to breathe fully and deeply during each exercise. As many asthma sufferers do not expel all the carbon dioxide from their lungs, concentrate on exhaling fully during this exercise.
Adapted Star Jacks with a Rest
- Stand with feet spread slightly further than hip distance with your hands at your side.
- Bend your knees slightly then leap into the air, raising your arms as you do so to make a star shape. For the first few jumps while warming up, keep your toes on the ground at the highest extent of your jump.
- Land on your toes and bend your knees so that your hands reach the floor leaving your body in a crouched position.
- Perform the next star jack from this position. Repeat until you feel your lungs beginning to tire, then take an immediate rest by walking or shifting your weight from side to side on the balls of your feet (the boxer shuffle). Begin your star jumps again as soon as you feel able. Beginning immediately is key to strengthening your cardiovascular endurance.
- Continue to alternate between star jacks and resting for 10-15 minutes. This exercise can also be done outdoors using a jump rope to alternate between jumping and walking.
- At first your periods of rest may be longer than your periods of jumping but with consistent practice you will find your cardio endurance increasing and the rest portion of the exercise shortening to a brief period in-between jumps.
- Continue to your regular exercise routine or finish with several minutes of Abdominal Breathing.
