Exercise And The Immune System
By: Joseph. P. Cannon, MS, CSCS, NSCA-CPT
If you've been working out for a while now, you are probably aware of many of the benefits of regular exercise. But, did you know that exercise can also affect your immune system?
Studies generally find that moderate exercise can enhance the immune system and help us resist infection. For example, researchers have found that a variety of immune cells are increased following moderate exercise.
In addition, those who exercise aerobically at a moderate pace (30-90 minutes per day) get sick less often, further bolstering the evidence for a positive impact of exercise on immune functioning.
On the other hand, studies generally find that individuals who undertake exhaustive exercise, like running a marathon, are more likely to get the flu about two weeks following the event. In one study of individuals who were training for the Los Angeles Marathon in 1989, researchers found that runners were almost 13% more likely to get the flu two weeks after the marathon. This is contrasted to only about 2% of those who trained for the marathon, but didn't participate in it. Evidence such as this indicate that exhaustive exercise seems to open a window of opportunity when infection is more likely.
So the take home message can be stated this way: Train as if you were going to run a marathon, but never run it.
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Joseph P. Cannon, MS, is an exercise physiologist, personal trainer, writer and lecturer who resides in the suburbs of Philadelphia, Pennsylvania. He holds an M.S. degree in Health and Physical Education and a B.S. degree in Chemistry and Biology. He is a Certified Strength and Conditioning Specialist (CSCS) and a personal trainer certified by the National Strength and Conditioning Association (NSCA). He lectures on personal training, nutrition and holistic medicine at the local and national levels for the American Aerobics Association International / International Sports Medicine Association (AAAI / ISMA) as well as to other groups who seek his expertise.
Email: JoeCannon@rcn.com
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