When you lose bodyfat a whole multitude of positive healthy outcomes takes place including: - Reduction in migraine headaches
- Decreased cholesterol levels
- Decreased bodily inflammations
- Decreased risk in fatty liver disease
- Lessening of metabolic syndrome
- Decreased risk of type-2 diabetes
- Decreased risk of polycystic ovarian syndrome
- Reduction in depression
- Lessening of obstructive sleep apnea
- Reduction in asthma
- Decreased risk of cardiovascular disease
- Decreased risk of hypertension
- Decreased risk of GERD (Gastrointestinal Esophageal Reflux Disease)
- Reduction in urinary incontinence
- Decreased degenerative joint disease (e.g., arthritis)
- Reduction in gout risk
- Decreased mortality
- Increased quality of life
BOTTOM LINE: Exercise and a healthy diet can resolve many chronic conditions plaguing humans today. Instead of reaching for quick-fix medications which may have side-effects, reach for a dumbbell and eat your broccoli.
Asthma is very common in adults and is characterized by shortness of breath, coughing, wheezing, chest tightening, etc. Asthma is exhibited by an inflammatory response in the airway caused by any of an assortment of factors including infection, exercise, allergies, increased mucus production, emotional stress, cold dry air, air pollution, and certain medications. In essence, the bronchioles (lung airways) narrow due to spasms which restrict airflow to the alveoli (lung air sacs), causing difficulty breathing when inhaling air.
Specific steps to help alleviate asthma include:
- Inhaled drugs (e.g., bronchodilators, steroids)
- Water consumption
- Cover the mouth and nose with a mask in cold, dry weather and pollution
- Exercise (esp. aerobic in nature such as swimming)
- Perform breathing exercises (i.e., breathe through the nose)
- Have inhaler nearby while exercising
- Restrict intense exercise and be sure to warm-up
- Control your breathing rate
Here are the recommended exercise guidelines:
- F: resistance training: 2 to 3 days/wk; cardio training: 3 to 7 days/wk
- I: resistance training: less than 70% 1-RM; cardio training: 40 to 65% HRR or 8 to 13 RPE
- T: resistance training: 15 to 30 mins; cardio training: 20 to 45 mins (continuous or intermittent)
- T: resistance training: machines and circuit training, avoid valsalva maneuver of holding breath during exertion phase of exercise; cardio training: walking, swimming, cycling, rowing
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