Improving EIA with HIIT
Are you reaching cardiovascular fatigue before muscular fatigue? You may have what is known as exercise induced asthma or EIA.
Common among athletes, EIA hinders your ability to train intensely and can progress over time.
Your training, however, does not need to stop. In fact, if you think you are suffering from EIA, it may be time to turn it up a notch with high intensity interval training (HIIT) and ALLMAX Caffeine.
What is Exercise Induced Asthma?
EIA is defined by the American Medical Association as an intermittent narrowing of the airways, accompanied by a decrease in some measure of airflow causing an individual to experience wheezing, chest tightness and coughing. In layman’s terms, your lungs are unable to take in enough oxygen and exhale enough carbon dioxide.
What are the Symptoms of Exercise Induced Asthma?
EIA symptoms follow aerobic activity or any kind of exercise that elevates your heart rate and increases the demand for oxygen. When you resort to mouth-breathing, the air that enters your lungs is not able to warm up as it would through the nose. Cold air enters the lungs and causes an increase in blood flow, leading to edema where an excess build-up of blood vessels further decreases air flow to and from the lungs. This restricted airflow results in a shortness of breath, wheezing, chest tightness, coughing and/or excess mucous. Airways typically return to normal within one or two hours post workout.
If you are experiencing any of these symptoms or notice a mismatch between your fitness level and state of fatigue, it is in your best interest to see a physician. Most cases of EIA are treated with the use of inhaled b2-agonists bronchodilators (puffers), but there are also things you can do to better deal with EIA.
Hit Your EIA with HIIT
Contrary to popular belief, EIA is not an excuse to abandon your cardio sessions. In fact, research shows that endurance training helps reduce the risk of EIA attacks. So stop your I-can’t-breathe whining, and improve your condition by turning up to HIIT.
Scientists at Aristotle University of Thessaloniki examined 29 soccer players with EIA over an eight-week period. Half of the players followed a soccer-specific program that consisted of long workouts of moderate intensity (50-60% of MHR), the other half followed a HIIT program that alternated periods of low to moderate training (50-60% of MHR) with short high intensity bursts (80-90% of MHR). At the end of the eight-week period, those that participated in the HIIT program experienced an increase in tolerance to exercise and overall endurance.
Research also shows that supplementing with 400-600 mg of caffeine prior to a workout helps reduce the chances of EIA attacks by widening the bronchial tubes, allowing for better airflow. ALLMAX Caffeine contains 200 mg of caffeine per tablet. In addition to helping with EIA, caffeine is also known to suppress appetite, increase the rate of lipolysis (breaking down of fat in fat cells), increase metabolism, and boost your energy for a longer, stronger training session. Once your supplement arsenal is set, there a couple other things you can do to keep your EIA under control.
- Maintain a proper training regimen and exercise daily. This will help to maintain your strength and increase endurance while reducing your risk of triggering EIA attacks.
- Drink small amounts of water throughout your cardio or HIIT session to help keep your airways hydrated and stop the muscles from tightening up.
- Warm up and cool down following high intensity cardio and weight training programs.
- Warm the air before it enters your lungs by concentrating on proper breathing (in through your nose and out through your mouth).
- Avoid exercising in places that will irritate your lungs (urban areas or other places with high levels of air pollution and allergens or in cold and/or dry environments).
Not sure how to HIIT it? Try incorporating low, moderate and high intensity in to your intervals by running 3-minute blocks.
HIIT or Treadmill Interval Training
(Can be performed on the elliptical, bike or step mill)
Warm up: moderate intensity (50-60% MHR) 5 Minutes
- 1 minute jog at 5 – 5.5 mph
- 1 minute run at 7 – 7.5 mph
- 1 minute sprint at 9.5 – 10 mph
- Repeat block 5 times
- Walk it out for 5 minutes
So step up your cardio training with HIIT. Your lungs will thank you for it!