Exercise-induced bronchospasm is a common problem faced by many individuals worldwide. In many circumstances, feeling out of breath after exercise is quite normal—and even a good indication. That is because it can signal that you have put in the effort required to increase your fitness.
However, becoming breathless after an exercise is not always a good thing. Exercise-induced bronchoconstriction (EIB) constitutes a respiratory ailment. EIB occurs when the passages that carry air through and out of one’s lungs abruptly narrow during activity.
EIB is produced by the removal of heat, water, or both via the airways during activity, when the body quickly breathes in drier air than it already has. Symptoms usually emerge within a few moments after you begin exercising.
What’s exercise-induced bronchospasm?
Getting fit is key to our health and helps our lungs and breathing muscles stay strong. Exercise induced bronchospasm (EIB) is when your airways tighten during or after exercise.
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Even without asthma, people can develop exercise-induced bronchospasm. EIB can occur even in fit athletes who do not have asthma. It may happen to allergic people. For most asthmatic patients, exercise can exacerbate their symptoms.
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Management of exercise-induced bronchospasm
The most typical EIB treatment is inhaling a fast-acting asthma medication, such as albuterol, before exercising.
Aside from medication, you might be able to lessen the impact of EIB by investing more time in gradually warming up and cooling down prior to and following activity. Keep an eye out for signs of sports-induced asthma.
Have a strategy in place in case you discover symptoms of an EIB attack. Remember that symptoms may develop shortly or even hours after exercising
If you continue to experience frequent symptoms despite regular activity or exercise, consult your doctor.
Your doctor may change your asthma treatment strategy to alleviate your symptoms. The main goal is to keep exercising instead of avoiding it.
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Remember that you should be able to engage in activities, sports, and exercise without feeling symptoms. Don’t let exercise-induced bronchospasm prevent you from maintaining an active lifestyle or accomplishing your sports goals.
Resistance machines are tailor-made for beginners.
They might appear intimidating at first glance, but once you know how to use them, they can help anyone build strength—and confidence—safely.
That’s the opinion of Jenni Tardiff, master trainer at The Gym Group in the UK, who has devised this full-body workout using just four resistance machine-based exercises.
“Machine-based exercises are ideal for beginners because they provide stability and control,” she tells Fit&Well.
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Exercises involving free weights, like overhead presses using dumbbells or squats with kettlebells, require far greater control, which can take beginners a while to develop.
Resistance machines, by contrast, typically involve movement through a fixed plane of motion, which can be more straightforward and safer to perform.
Equipment typically also includes visual instructions, helping you to learn proper form and technique, while minimizing risk of injury.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
That combination, Tardiff says, helps build confidence.
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“Strength training in later life is particularly important to help support bone health and maintain muscle mass, so if you’re new to using weights, the gym environment is the perfect place to start,” she says.
“You’ll have a wide range of equipment and machines as well as friendly expert staff to help you.”
Resistance machines involving compound exercises, which work multiple muscle groups at once, are also especially effective for beginners, she adds.
“For those with limited days to train, compound movements provide a full-body workout in fewer sessions, maximizing the effectiveness of every training session.”
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Here is a four-move routine Tardiff swears by to build full-body strength and gym confidence.
Warm-up
The bulk of this workout relies on just four resistance machine-based exercises, but Tardiff says it’s also important to support your session with mobility exercises that will promote flexibility and further reduce risk of injury.
To start, she recommends warming up with five to 10 minutes on a cardio machine of your choice, such as the stationary bike, treadmill or elliptical machine.
“Maintain a light to moderate pace to gradually raise your heart rate,” she advises.
Next, mobilize your hips and shoulders with dynamic stretches. Perform 10 leg swings, 10 arm circles forward and 10 circles backward, then 10 seconds of high knees, lifting your knee toward your chest while staying light on your feet.
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“This activates the hip flexors, fires up the core and raises your heart rate,” she says.
How to select your weights when using resistance machines
While resistance machines tend to include visual guides on how to use them, they rarely include instructions on how much to lift when using them.
“Pick weights that will challenge you while maintaining good technique,” advises Tardiff.
That means start lighter than you’d like to.
When using a new piece of kit, start on the lowest weight setting. Reflect on how this felt, then increase the weight gradually and repeat the process.
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Ideally, you want your first working set to be performed with a weight that allows you to hit the bottom range of the reps outlined below, but not many more.
For example, you should be able to achieve 10 reps in every set for the leg press, but not more than 12. If you have to stop well below 10 reps, reduce the weight. If you hit 12 reps comfortably every set, increase the weight.
How to do the full-body resistance machine workout
Now you’re ready to go. Tardiff recommends performing two to three sets of each exercise in sequence, resting 30-60 seconds between sets and one to two minutes between moves.
1. Leg press
How To Use The Leg Press Machine In 4 Simple Steps – YouTube
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Sets: 2-3 Reps: 10-12
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Tardiff says this move targets the quadriceps, glutes and hamstrings, and helps to build lower-body strength.
“Sit in the machine with your feet shoulder-width apart on the platform. Push through your heels to extend your legs without locking your knees, then slowly lower back,” she says.
Replicating a push-up or bench press, this works the chest, shoulders and triceps, developing upper-body pushing strength with guided movement to ensure correct form.
“The handles should align with the middle of your chest,” says Tardiff. “Push forward until your arms are extended, keeping a slight bend in your elbow. Slowly bring the handles back to your chest and repeat.”
3. Lat pulldown
TechnoGym Lat Pull down Machine – YouTube
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Sets: 2-3 Reps: 10-12
Mimicking a pull-up, lat pulldowns strengthen the back muscles, particularly the large latissimus dorsi that play a critical role in pulling actions, as well as aiding good breathing mechanics.
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“Grasp the bar with a wide grip. Pull the bar down towards the top of your chest, squeezing your shoulder blades together, then slowly control the bar back up, keeping your core engaged,” says Tardiff.
4. Shoulder press
Shoulder Press Machine – YouTube
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Sets: 2-3 Reps: 10-12
Strength and mobility for overhead work diminish quickly as we age, but this exercise provides added stability to help you more safely target the shoulders and triceps.
“Position the handles so they align with the top of your shoulders, push upward until your arms are almost fully extended, then slowly control back down to your shoulders,” says Tardiff.
Jenni Tardiff
Jenni Tardiff is a master trainer at The Gym Group in the UK, where she oversees all group exercise across the business’ more than 250 locations. Originally from Glasgow, she has been a personal trainer for over 15 years and, most recently, was one of 60 athletes globally to be invited to Red Bull’s HYROX Coaches Camp, regarded as the pinnacle of HYROX coaching training. Tardiff is also a personal trainer mentor for Bodycore and The Gym Group Academy where she supports and develop students training for or completing their Level 3 Personal Training qualification. She began her group fitness training with YMCAFIT, followed by Level 3 Personal Training through The Training Room Academy.
Even if someone has been inactive for months, a short burst of activity beats total stillness every single time.
Snack-sized workouts give results while also altering habits and mindsets.
Nowadays, moments pass like currency. Work stretches on, roads stay choked, homes demand attention, screens pull focus – movement fades into silence. The phrase “no time” arises more than any other when asked about fitness. Yet imagine a path to strength that asks for less than ten minutes? Suppose a change that could happen before a song ends?
We speak to Sumit Dubey, fitness expert, who explains what snack-sized workouts are, which will have people in a chokehold in 2026.
This query drives a rising fitness movement across India – the seven-minute routine. What began as curiosity is now how people approach exercise. While not every trend lasts, this is more about altering a person’s daily habits. With little time required, results emerge quietly.
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Why Short Workouts Are Gaining Popularity
Starting fast, one exercise follows another – squats lead into push-ups, then planks, lunges, and jumping jacks, with little pause. These workouts are built on intensity, it uses only body weight to work many muscles at once. Each move lasts about half a minute, cycling quickly without long breaks in between.
Anyone juggling work, study, or home life finds this approach appealing. Without requiring gear, subscriptions, or hours to spare, these workouts fit into tight schedules. A compact area suffices, provided there’s commitment to purposeful, energetic movement.
A typical day when one is working in cities often involves little movement, yet this approach makes physical activity more accessible. Because it demands minimal time, people can include it in their daily routine during early hours, midday pauses, or late evenings instead.
Is Seven Minutes Really Enough?
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Sure, seven minutes doesn’t seem like much, yet studies confirm brief spurts of intense movement – when performed right – deliver actual gains for body and mind. Though it feels almost suspiciously quick, the science backs up its worth.
Jump-starting your day with movement gets the blood pumping fast. Building stamina happens bit by bit when large muscles stay active throughout each session. With consistent effort, power grows alongside longer-lasting energy levels. Even if someone has been inactive for months, a short burst of activity beats total stillness every single time. Small blocks of motion add up more than expected over weeks.
Still, getting your hopes straight matters. Seven minutes of exercise won’t match extended routines meant for serious athletes or people chasing peak performance. Yet when it comes to staying well, managing body weight, and sticking with movement, this short routine packs real value right from day one.
The Consistency Advantage
Most people stick with brief exercises because they fit into daily life. When workouts drag on, energy drops – skipping them becomes likely. But just seven minutes? That fits anywhere, anytime.
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Starting small makes the effort feel less heavy on the mind. Because it seems doable, most keep going without second thoughts. Over time, those first short sessions often grow longer – not by force, but simply because moving gets easier.
Here in India, movement usually gets treated like it’s either total effort or none at all – so this change matters. Not as a chore that eats up hours, but simply showing up each day makes motion part of life.
Making the Most of a 7-Minute Routine
Start slow, stay sharp. Practise good form that will keep your body safe while building strength. Maybe switching things up during the week keeps progress moving and stops results from stalling. One day might drill muscles, the next gets the heart pumping, while a different day balances posture and centre control.
Starting small with movement while building steady routines like walking often, eating slowly, or sleeping enough adds up naturally.
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Nowadays, short workouts are catching on because people want simpler ways to stay healthy. Health habits in India aren’t just about gym sessions or early jogs anymore. Instead, they’re shifting toward routines that fit real life better. Flexibility matters more than strict schedules these days.
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First Published:
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January 31, 2026, 16:14 IST
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Newswise — As fitness resolutions meet reality, every late January and early February orthopaedic surgeons across the country are seeing a wave of injuries from people who started ambitious workout programs at the beginning of the year. The culprit? Doing too much, too fast and not recognizing the warning signs of a possible injury. As millions of Americans kick off the new year with fresh fitness goals, returning to the gym, starting new workouts, or increasing physical activity, orthopaedic surgeons can offer guidance on how to prevent common injuries linked to increased activity.
The American Academy of Orthopaedic Surgeons (AAOS) is making orthopaedic experts available to discuss how people can safely maintain their health and wellness resolutions without sidelining themselves with injury.
Board-certified orthopaedic surgeons can speak to:
Why “doing too much, too fast” is one of the biggest risks
How to safely start (or restart) exercise after time off
Injury prevention tips for popular resolutions like running, strength training, pickleball, and HIIT
When pain is normal soreness, and when it’s a red flag
Orthopaedic surgeons can also offer practical, evidence-based guidance for adults of all ages, from first-time exercisers to weekend gym-goers and older adults prioritizing mobility and longevity.
If you’re working on a story about fitness injuries, workout safety or sustainable health habits beyond the resolution rush, we’d be happy to connect you with an AAOS expert for an interview.
