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| Training and the Immune System |
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| by David Nieman, Dr. P.H. |
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| "If you come down with a cold a couple of days after an intense workout or race, don't be surprised." |
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| Research confirms that heavy endurance exercise may be associated with an athlete's increased risk of illness. While regular, moderate exercise is great for keeping you in good health, particularly intense workouts may actually suppress the immune system and increase your chances of getting sick. The cause of illness after heavy endurance exercise appears to be related to the increase in stress hormones that rise during and following heavy exertion. During this "open window" of diminished altered immunity (which can last between 3 and 72 hours), viruses and bacteria can gain a foothold, increasing the risk of illness.
"Poor nutrition and psychological stress can compound the negative effects that intense training has on the immune system."
There are several practical recommendations endurance athletes can follow to help ensure they stay healthy during training:
- Keep stress levels to a minimum.
- Follow a well-balanced diet.
- Get sufficient rest after a workout.
- Drink a sports drink containing carbohydrates before, during, and after prolonged and intense exercise.
In addition to keeping you hydrated, sports drinks contain carbs that help to reduce stress to your immune system. Make sure to keep your immune system "in shape" during training.
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Copyright © 2000-2004, TTNL Sports Network |
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