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Exercise has long been known to weaken your immune system function.
If you exercise strenuously, your immune system is compromised for a while.
In this newsletter, I’ll give you some facts about exercise and health.
I want to show you what kind of exercise may be best, in terms of maintaining a high functioning immune system.
I’ll also show you what exercise to avoid, especially if you’re not 100% healthy and in great condition.
In this study, researchers took 12 healthy young volunteers and had them exercise.
The volunteers exercised near their maximum strenuous capability.
And the exercise lasted for about 30 minutes per day for seven days.
This is probably overtraining, which makes the study even more interesting.
They found that the mitochondria in the muscle cells were damaged from even 30 minutes of exercise.
The body began mobilizing against inflammation.
And the inflammation continued over at least 72 hours.
It was very similar to the inflammation that occurs when you’re sick.
Except these were just people recovering from exercise.
They were not sick.
But the body can only fight so much inflammation at a time, so it focused on the muscles.
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Nobody wants to knock exercise.
There’s a fetish about exercise today.
I like to exercise.
But I prefer just being active to intense exercise.
There’s a lot of evidence that intense exercise isn’t really good for you.
I know that’s completely opposite of everything you have probably heard — but I think it’s true.
Short-term, high-intensity exercise can lead to a significant and prolonged dysfunction of the mitochondrial energy status which is accompanied by an increased propensity for cell death and raised pro-inflammatory chemicals.
These results support the immunosuppressive effects of excessive exercise.
Now let’s look at what type of exercise is least damaging.
As the authors explain:
High-intensity exercise causes tissue damage, production of stress hormones, and alterations in the function and quantity of various immune cells.
Many clinical-physical stressors such as surgery, trauma, burns and sepsis induce a pattern of hormonal and immunological response similar to that of exercise.
They gave various experimental subjects exercise to do.
These exercises ranged from very intense five-minute exercises to more moderate exercise consisting of two hours of bicycling.
After the exercise, researchers tested blood samples of these subjects.
They were looking for the immune response as a result of the exercise.
They tested immune cells, natural killer cells, T cells, and so forth.
The researchers wanted to find out which types of workouts were most and least damaging to the immune system.
The more intense and lengthy the exercise, the worse the effects on the immune system.
The worst type of exercise words the long endurance exercise.
Prolonged aerobic exercise induced the largest and most readily measured patterns of immune response.
This should give someone pause if they’re thinking about getting into an exercise program.
There are a lot of benefits of healthy lifestyle.
It’s great to be active, but you don’t necessarily want to do what everyone else is doing.
You don’t want to spend your life in the gym on a treadmill like a machine.
I think that activity is essential, but I’m not sure that the current fetish for high-intensity exercise is such a good idea.
There are many studies showing that it’s not.
http://bjsm.bmj.com/content/42/1/11.short
Effects of three different types of exercise on blood leukocyte count during and following exercise
http://www.scielo.br/scielo.php?pid=S1516-31802003000100003&script=sci_arttext