Interesting article on heat acclimation and improved performance in cooler temperatures. Maybe there will be a new push for "live hot and train/race cool"??
http://www.medicalnewstoday.com/articles/205744.php
Saturday, November 6, 2010
Exercise and Your Immune System
This topic has a special significance for me right now as I am currently getting over a nasty cold (upper respiratory tract infection, or URTI). Some of you may have come across this, especially as you ramped up training in anticipation of a half- or full marathon, a longer distance triathlon, or really for any distance race. Others may notice that they don't get sick as much anymore after they initiated a moderate daily exercise regimen.
Well, there's science to back this up. While there's still a lot of unknowns in this area, it is well documented how the immune system is affected by exercise. Whether or not this directly affects susceptibility to URTIs is debatable. It is complicated by the fact that there are so many other variables that influence our immune system:
There is still some debate about this, but it has held up so far. In fact, an article just came out in the British Journal of Sports Medicine that reports up to a 46% reduction in URTIs in those who exercise 5x weekly versus those who exercise once or less per week. So, for those of you who do not engage in daily moderate exercise, here is another reason to do so! Since we have yet to come up with the cure for the common cold, why not just prevent it?
http://www.medicalnewstoday.com/articles
On another note, those of you who are training more intensely or racing, it is best to be very careful about being exposed to illness in the few days before a race or a hard workout, as you are twice as likely to get a URTI in the 2 weeks after a marathon or equivalent race/workout versus those who aren't racing or training intensely. If you are starting to get symptoms of a cold and you have a tough workout coming up, it may be better to postpone the hard workout until you are feeling better. It may mean less time off in the long-run (pun intended).
That being said, if you have a cold but you feel ok, there is no reason you can't go out for a run or a bike ride, just make it an easier workout. However, if you have a fever, bad cough, or are feeling really sick, it's best to take at least that day off and not exercise. Your body will thank you, and you'll get back out there much sooner.
Well, there's science to back this up. While there's still a lot of unknowns in this area, it is well documented how the immune system is affected by exercise. Whether or not this directly affects susceptibility to URTIs is debatable. It is complicated by the fact that there are so many other variables that influence our immune system:
- proper diet
- proper hydration status
- adequate sleep
- stress
- proper hygiene
- infectious exposures
- cold weather exposure
- rapid weight loss
For more info on this recent article, check this out:
http://www.medicalnewstoday.com/articles
On another note, those of you who are training more intensely or racing, it is best to be very careful about being exposed to illness in the few days before a race or a hard workout, as you are twice as likely to get a URTI in the 2 weeks after a marathon or equivalent race/workout versus those who aren't racing or training intensely. If you are starting to get symptoms of a cold and you have a tough workout coming up, it may be better to postpone the hard workout until you are feeling better. It may mean less time off in the long-run (pun intended).
That being said, if you have a cold but you feel ok, there is no reason you can't go out for a run or a bike ride, just make it an easier workout. However, if you have a fever, bad cough, or are feeling really sick, it's best to take at least that day off and not exercise. Your body will thank you, and you'll get back out there much sooner.
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