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How Exercise Helps Asthma Patients in Their Life

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           Once you have asthma, you have it for life. Asthma is a chronic lung disease that could be triggered due to exposure by various irritants and substances like pollen, dust, harmful chemicals, smoke, or pets dander. Asthma is also a genetic disease, and you could inherit it from your parents. Most people are diagnosed with asthma in their childhood. Asthma patients should be careful about their health and medication. Proper treatment not only reduces the asthma attacks but stops it from getting worse. All you need to do is to stay active and smart.

How Exercise Helps in Controlling Asthma?

How Exercise helps in Controlling Asthma

            Most often, people with asthma don’t work out as they are afraid of getting their condition worse. But that’s not how it works. Working out isn’t just the name of expanding your muscles or getting into shape. With the development of your muscles, it’s a workout of your complete body that makes you stronger and improves your stamina. Many patients overcome asthma by starting bodybuilding and doing exercises. Workouts strengthen your lungs and improve your breathing support, which will help you a lot in your life.

Famous Athletes with Asthma:

Famous Athletes with Asthma

            You won’t believe me, but many athletes have asthma, and they still are the best. They didn’t let their disease to come in their way. They achieved their goals by working hard and continuously working out. Some of the inspiring athletes are:

Joyner-Kersee won six Olympics medals in Heptathlon, and she said:

“I was always told as a young girl that if you had asthma there was no way you could run, jump, or do the things I was doing athletically. So, I just knew it was impossible for me to have it. It took me a while to accept that I was asthmatic. It took me a while to even start taking my medication properly, to do the things that the doctor was asking me to do. I just didn’t want to believe that I was an asthmatic. But once I stopped living in denial, I got my asthma under control, and I realized that it is a disease that can be controlled. But there were things I had to do to get it under control.”

         So better, don’t underestimate yourself. If they could do it, then you could do it too. Just have some faith in yourself and start working hard.

Getting Started For Workouts:

Getting Started for Workouts

              If you haven’t joined the gym any yet and neither do you exercise, then it would be probably best for you to start slow. Specify a time for gym and go regularly. Don’t be too hard on yourself; over exercising could be harmful to your health. Build up your stamina gradually, and as the time pass, you could increase your toughness level and test your limits.

Tips to follow Before Starting Exercising:

  • Always Keep your inhaler with you.
  • Warm up your body before working out
  • In the cold season, cover your mouth and nose with a scarf. (Don’t Wrap the scarf too tightly)
  • Stop exercising if you are not feeling so well.
  • Try to inhale from your nose mostly.
  • Keep yourself hydrated.
  • Inform your physical trainer about your asthma.

When to Stop:

When to Stop

         As an asthma patient, you need to be more careful as compare to others. Always remember that your health comes first. Suddenly stops if you face any of the following symptoms and grab your inhaler if these symptoms continue, then it’s best to see a doctor.

  • Coughing
  • Wheezing
  • Shortness of Breath
  • Chest tightness or pain
  • Anxiety because of catching a breath

Exercises For Asthma Patients:

Exercises For Asthma Patients           A healthy life is a happier life, and to keep yourself healthy, you need to start exercising. Use doesn’t affect your asthma at all, and many athletes have proven that. Exercise and proper medication is the only way to keep yourself healthy and prevent asthma attacks at most.

         Exercise strengthens your lungs, improves your heart rate, and lifts your mood by keeping you active. But which activities should asthma patients do? Most of the people who have asthma don’t know what sort of exercises would help them in improving their condition. To ease you from all the troubles we have taken out the best activities for asthma patients. For effective results, start them as soon as you could and do them regularly.

Swimming:

Swimming

           Swimming is a lightweight exercise best for asthma patients, and even it’s healthier for children. During stamina, your body especially lungs, work hard in supplying your body oxygen, which strengthens your lungs, improves cardiovascular health, and boosts your strength. Swim for at least 30 minutes every time, swimming for three times per week would be enough for you. Chlorine in pools and coldness also trigger the asthma attack in some patients, so be careful.

Walking:

Walking

           Walking improves your stamina slowly and, you could start walking and if you think that you could handle more then start Running or Jogging. Always carry your inhaler with you and avoid walking or running in polluted areas. It’s best to go to the parks or bring an elliptical trainer and exercise freely at home. Try to breathe mostly from your nose and don’t get too overwhelmed during running as most of the asthma patients also have Exercised-induced asthma, and too much strenuous exercise could trigger an asthma attack.

Outdoor Games:

Outdoor Games

          Find your interest in sports and start playing outdoor games; they keep you active and healthier. Previously, we discussed the world's best athletes with asthma and how did they overcome asthma. You need to find willpower and confidence in yourself, and you could achieve more than ordinary people.

Weightlifting:

Weightlifting

          If your asthma is well managed, then you could also go for weightlifting. Weight lifting will strengthen your body and helps you in developing muscles. You could lift dumbbells, barbells and if you think you are capable then weight plates. Just keep yourself hydrated and take a break after every 10 to 15 minutes.

Must Read: 5 “Everyday” Weightlifting Mistakes That Keep People Small, Weak, and Frustrated

Cardio Exercise:

Cardio Exercise

         Cardio exercise not only improves your cardiovascular fitness, but it’s also great for boosting your stamina and weight loss. You could go for both elliptical and treadmill.

Must Read: The Do’s And Don’ts Of Low And High-Intensity Cardio

Yoga:

Yoga

          For a warm-up, you could start with yoga and do some stretching. Yoga is a peaceful exercise that opens your mind and helps you to relax. Most of the people find yoga very satisfying for asthma treatment. Try the following yoga poses for best results.

  • Savasana
  • Sukasana
  • Forward Bend
  • Butterfly
  • Bridge
  • Pranayam

            In conclusion, I would like to say that just don’t up on yourself and don’t make asthma as an excuse for not working out. Exercises are necessary to keep you healthy and stronger. As an asthma patient, you need to be careful about your health and try to compete with asthma as much as you could. This exercise will help you out in the rest of your lives. With proper medication and activities, most of the asthma patients improved their lives a lot. So better start taking care of yourself before it’s too late.

Must Read Our Article: Best Cardio And Weight Exercises To Lose Weight

Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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Bodybuilding

Chia Seeds in A Bodybuilder’s Diet: An Expert’s Advice

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Chia seeds are a nutrient-dense food, offering protein, fiber, healthy fats, and various vitamins and minerals. While they're not a direct source of muscle-building protein like meat or eggs, they can complement a balanced diet by providing essential nutrients important for overall health, which indirectly supports muscle development when combined with a proper exercise routine. However, solely relying on chia seeds for building muscle mass might not be sufficient—you'd likely need a variety of protein sources along with a consistent workout regimen for optimal muscle growth.

The seeds have a fascinating history. They were a staple in the diets of the Aztecs and Mayans, who valued them for their energy-boosting properties. "Chia" even means "strength" in Mayan. They were used by ancient warriors as a source of sustainable energy. These tiny seeds gained modern popularity due to their nutritional value, high fiber, omega-3 fatty acids, and versatility in various dishes.

Growing Popularity

Chia seeds are popular among bodybuilders due to their high protein and omega-3 fatty acid content. They provide a good source of nutrients, help in muscle repair, and offer sustained energy throughout workouts. Additionally, their high fiber content can aid in digestion and help manage hunger, which can be beneficial for those trying to maintain a specific diet while building muscle.

Where to Buy Chia Seeds for Your Bodybuilding Diet

These are commonly available in various grocery stores, health food stores, and even online marketplaces like Amazon or specialty health websites. You can check your local supermarkets, health food stores, or browse online to purchase chia seeds for your bodybuilding diet. Many health-focused stores offer bulk options, which can be more cost-effective if you plan to use them regularly in your diet.

You can also try purchasing the seeds from popular online retailers like Walmart, or health food stores such as Whole Foods Market, Thrive Market, or Vitacost. There are also specialty health stores like iHerb or The Vitamin Shoppe that carry chia seeds.

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Preparation

These magical seeds can be quite versatile in the kitchen! Here are a few methods you can try:

After cooking it, you can serve them in various ways. You might consider adding them to yogurt, smoothies, oatmeal, or salads for an added nutritional boost. You can also use them in baking as an egg substitute or make a chia pudding by mixing them with your choice of liquid (like almond milk) and allowing them to gel.

What A bodybuilder Gets From the Magical Seeds

Rich in Protein

Chia seeds are a great source of plant-based protein, containing roughly 4.7 grams of protein per ounce. For bodybuilders, their protein content is beneficial for muscle repair and growth.

Omega-3 Fatty Acids

They are an excellent source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These healthy fats support heart health, reduce inflammation, and aid in muscle recovery, all beneficial for bodybuilders. The omega-3s in chia seeds can also help maintain joint health, enhance stamina, and assist in managing weight. Integrating chia seeds into a balanced diet can contribute to overall well-being and support a bodybuilder's goals.

Fiber Content

They contain a high amount of soluble and insoluble fiber, with about 10 grams of fiber in a 1-ounce (28-gram) serving.

Helps with digestion and promotes a feeling of fullness, aiding in weight management.

Antioxidants

The seeds contain antioxidants like flavonoids and phenolic compounds that help combat oxidative stress in the body, potentially reducing the risk of chronic diseases. These antioxidants can help protect cells from damage caused by free radicals. Including chia seeds in your diet can contribute to overall health and well-being due to their antioxidant properties. Fight off free radicals that can damage cells post-workout with these magical seeds.

Minerals

They contain calcium, phosphorus, magnesium, and manganese, contributing to bone health, energy metabolism, and antioxidant activity. These minerals support various bodily functions, from maintaining strong bones to aiding muscle function and energy production.

Hydration

When soaked, they form a gel that retains water, aiding in maintaining hydration during workouts.

What Are The Disadvantages of Overconsuming Chia Seeds

Chia seeds can be beneficial for bodybuilders due to their nutrient content, but overconsumption might cause gastrointestinal issues or interfere with hydration.

They're high in fiber, so eating too many could cause digestive problems like bloating or diarrhea. Plus, their omega-3 fatty acids might interact with certain medications or cause allergic reactions in some people. Moderation is key!

Overall

In summary, Chia seeds are a powerhouse for bodybuilders! They offer a high protein content, essential for muscle repair and growth. Additionally, they're packed with omega-3 fatty acids for reducing inflammation and providing sustained energy during workouts. Their fiber content aids in digestion and helps maintain a steady release of energy. Plus, their versatility allows for easy incorporation into shakes, smoothies, or as a topping for meals, making them a convenient addition to a bodybuilder's diet.

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Bodybuilding

Cold Immersion Therapy for Recovery

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Ice immersion therapy, also known as cold immersion or cryotherapy, is a recovery technique that some bodybuilders use to reduce muscle soreness and inflammation after intense workouts.

Types of Cold Immersion Therapy

Ice immersion techniques can benefit bodybuilders as they may help reduce inflammation, promote recovery, and improve overall muscle performance. Here are some types of brutal immersion methods suitable for bodybuilders:
1. Cold Water Baths: Submerging yourself in a cold water bath or an ice bath can help reduce muscle soreness and inflammation after intense workouts. Water temperatures typically range from 50°F (10°C) to 59°F (15°C).
2. Cryotherapy Chambers: Cryotherapy involves standing in a cryotherapy chamber briefly while being exposed to frigid temperatures, often around -220°F (-140°C). This can rapidly reduce muscle soreness and improve recovery.
3. Cold Showers: Cold showers are a more accessible and convenient option for bodybuilders. You can alternate between hot and cold water during your shower or finish with a brief blast of cold water to help with muscle recovery.
4. Contrast Baths: Contrast baths involve alternating between hot and cold water immersion. This can enhance circulation, reduce muscle soreness, and promote recovery. For bodybuilders, it's essential to focus on the complex phase.
5. Ice Packs or Ice Massage: Ice packs or massages on specific muscle groups can help target sore areas. This can be particularly useful for localised muscle soreness and injuries.
6. Localized Cryotherapy: Some facilities offer localised cryotherapy using devices that deliver frigid temperatures to specific muscle groups, which can help reduce inflammation and soreness in targeted areas.

Check Out: Universities with Best Gyms In the U.S

Cold Immersion Procedure

Here's an essential procedure for ice immersion therapy:
1. Prepare the equipment:
◦ Fill a bathtub or container with cold water. The temperature can vary, but it's typically between 50°F (10°C) and 59°F (15°C). You can use ice or cold water from the tap.
◦ Have a timer or stopwatch ready to monitor the duration of the immersion.
2. Dress appropriately:
◦ Wear minimal clothing to ensure direct contact between your skin and the cold water. Swimsuits or shorts are often suitable.
3. Pre-immersion activities:
◦ Consider light physical activity or stretching to warm your muscles and increase blood flow. This can help prevent shock when you enter the cold water.
4. Immersion:
◦ Slowly enter the cold water, starting with your feet and gradually submerging your entire body. Try to relax and control your breathing.
5. Immersion duration:
◦ The optimal duration can vary, but common recommendations range from 10 seconds to 20 minutes. Beginners should start with shorter durations and gradually increase as they become accustomed to the cold.
6. Monitor your body:
◦ Pay attention to your body's response. Shivering is a normal reaction to the cold, but if you experience severe discomfort or any signs of hypothermia (extreme shivering, confusion, or numbness), exit the water immediately.
7. After immersion:
When the immersion time is up, slowly exit the cold water. Dry off and warm up using towels, warm clothing, or a blanket. Some people find it beneficial to engage in light exercise or stretching after ice immersion.

What You Need for An Ice Immersion

Cold immersion, such as cold water swimming or ice baths, requires some equipment to ensure safety and comfort. Here are some essential items:
1. Wetsuit or Drysuit: A good-quality wetsuit or drysuit is essential to keep your body insulated in cold water.
2. Neoprene Boots and Gloves: These help keep your extremities warm and protected.
3. Swim Cap: A neoprene swim cap can help keep your head warm and reduce heat loss.
4. Thermometer: A water thermometer can help you monitor water temperature and ensure it's safe for your cold immersion.
5. Safety Equipment: In case of emergencies, it's a good idea to have a safety float or buoy, as well as someone watching over you.
6. Warm Clothing: Have warm, dry clothes ready after cold immersion to avoid post-immersion cooling.
7. Timer or Watch: To keep track of your immersion time, as prolonged exposure to cold water can be dangerous.
8. Medical Kit: Just in case, it's wise to have a basic first aid kit nearby.

How Bodybuilders Gain from Cold Immersion Therapy

Cold water immersion therapy, such as ice baths or cold water immersion, can offer several potential benefits to bodybuilders:
Reduced Muscle Inflammation: Cold immersion can help reduce muscle inflammation and soreness, potentially speeding up recovery after intense workouts.

Improved Circulation

Cold exposure can promote blood vessel constriction and dilation, enhancing muscle circulation and nutrient delivery.

Enhanced Recovery

Cold therapy may help bodybuilders recover faster between training sessions, allowing for more frequent and productive workouts.

Pain Relief

Ice immersion can temporarily relieve muscle aches and joint discomfort associated with intense training.

Enhanced Endurance

Some athletes use cold therapy to improve endurance and tolerance to cold, which can be advantageous in certain sports.

Mental Toughness

Regular exposure to cold can help build mental resilience and discipline, which can be valuable for maintaining a consistent training regimen.

Caution During Cold Immersion

Cold immersion, such as cold or ice baths, can have potential risks and should be done cautiously. Here are some important considerations:

Gradual Exposure

Start with shorter periods of immersion and gradually increase the time to allow your body to adapt to the cold.

Monitor Temperature

Ensure the water temperature is not dangerously cold. Icy water can lead to hypothermia.

Know Your Limits

Pay attention to your body's signals. If you start shivering uncontrollably or feel intense discomfort, it's time to exit the cold water.

Supervision

If possible, have someone present to assist you or call for help if needed.

Pre-existing Conditions

If you have any medical conditions or are taking medication, consult a healthcare professional before attempting cold immersion.

Warm-Up and Warm Clothing

Warm up before immersing in cold water, and have warm clothing and blankets ready after the immersion.

Hydration and Nutrition

Ensure you're well-hydrated and have eaten appropriately before attempting cold immersion.

Safety Precautions

Be cautious of slippery surfaces around the immersion area to prevent accidents.

Alternatives to cold water immersion

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Options for cold water immersion for various purposes can include:

Cold Compress

Applying a cold compress or ice pack to specific body areas for short durations can help reduce inflammation and relieve pain without submerging the entire body in cold water.

Contrast Bath

Alternating between hot and cold water immersion, typically in separate containers or using hot and cold packs, can be used for muscle recovery and circulation improvement.

Cryotherapy

Whole-body cryotherapy involves standing in a chamber with frigid air for a short time, which can provide some of the benefits of cold water immersion.

Cold Showers

Taking cold showers can help improve alertness, boost circulation, and increase tolerance to cold, though it's less intense than full-body immersion.

Ice Baths

Similar to cold water immersion but focused on specific areas, such as submerging your legs in an ice bath for muscle recovery.

Cooling Clothing

Specialized clothing with cooling properties can help regulate body temperature and provide a milder alternative to full-body cold immersion.

Cold Packs or Gel Wraps

Use cold packs or gel wraps on sore or inflamed body parts for localised relief.

Is There A Specific Time for Cold Baths?

The best time for ice immersion therapy, such as cold showers or ice baths, can vary depending on your goals and personal preferences. Some people prefer it in the morning to help wake up and boost alertness, while others find it more relaxing in the evening to unwind and improve sleep quality.

Ultimately, it's a matter of what works best for you and your schedule. Just be cautious not to do it right before bedtime if it makes it difficult to fall asleep, as the body needs time to warm up and return to a comfortable temperature afterwards.

Overall

In summary, cold water immersion can be a valuable tool for bodybuilders when used judiciously, primarily for reducing muscle soreness and aiding recovery. However, it should be integrated into their training regimen with care and consideration of calledferences and needs.

Related Article: ChatGPT and Other Avenues to Find Great Bodybuilding Coaches

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Beginners

Calisthenics: Secret to Building A Better Upper and Middle Body

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Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics

Overall

To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

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