Cardio & conditioning
Asthma warm-up: intervals before exercise
In trials, warm-ups with short hard bursts reduced exercise-induced asthma in the exercise that followed, while steady warm-ups didn't make a significant difference. Only about half of people with asthma get this protective spell, so it doesn't work for everyone: keep your reliever inhaler with you, and if your action plan says to use your inhaler before exercise, follow it. The bursts and timings here are our editorial starting point, adapted from the trials. In cold weather, breathe through your nose and cover your mouth loosely with a scarf.
Easy (5 minutes)
- Treadmill walking2 minBeginner · Quads, Calves, Glutes · 3D demoWalk, building the pace. Breathe through your nose if you canHarder: Treadmill jogging
- Treadmill jogging3 minIntermediate · Quads, Calves, Glutes · 3D demoAn easy jog, or steady cycling: you can talk in sentencesEasier: Treadmill walkingHarder: Sprint intervals
Hard bursts
6 rounds
- Treadmill jogging20 to 30 sIntermediate · Quads, Calves, Glutes · 3D demoHard: a fast run, or hard pedalling on a bike. A few words at most, not all-outEasier: Treadmill walkingHarder: Sprint intervals
- Treadmill walking45 to 60 sBeginner · Quads, Calves, Glutes · 3D demoAn easy walk or slow jog until your breathing settlesHarder: Treadmill jogging
Moving stretches (3 minutes)
- Walking lunge6 steps each legIntermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Split squatHarder: Split squat with dumbbells
- World's Greatest Stretch3 each sideIntermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strap
Tips
- Start your main session soon after the warm-up: in one small study, the protective effect had worn off within about 4 hours.
- New to it? Start with 4 bursts and build up to 8 over a few weeks if it suits you.
- Carry your reliever. If symptoms start, stop and use it as your action plan says.
- If you need your reliever for exercise most of the time, ask your GP or asthma nurse for a review.
- In an attack, sit up and use your reliever: with a blue inhaler, 1 puff every 30 to 60 seconds, up to 10; with an anti-inflammatory reliever (AIR) or maintenance and reliever (MART) inhaler, 1 puff every 1 to 3 minutes, up to 6. Call 999 if you feel worse at any point or don't feel better after the maximum.
- Fitter runners can use sprint intervals for the bursts; on a bike, use an air bike or an exercise bike.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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40 minBeginner3 movesCardio machine, A wallQuestions people ask
How long does the asthma warm-up: intervals before exercise take?
About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 3 of its 5 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.