In times of COVID-19, the most important thing is to win the race against time and to limit the spread of the virus as effectively as possible. In order to reduce the infection rate, drastic measures are being taken in Germany: Contact bans have been in effect in all German states since March 22, 2020. Public life is now running on a low flame. Restrictions that every single person in Germany now feels strongly. However, all federal states agree to allow exercise in the fresh air, walks and sports are - as long as they are practiced alone - even expressly desired! No wonder - a moderate sports program boosts defenses and strengthens your immune system!
How does exercise affect the immune system?
The main task of white blood cells is to defend against pathogens. Leukocytes circulate constantly in the blood, but are also present in large numbers in tissues, mucous membranes and lymph nodes. Most leukocytes can actively move and thus migrate from the bloodstream into tissues.
Lymphocytes are particularly important in the defense against bacterial and viral infections. These cells recognize hostile pathogens and produce antibodies against them. The antibodies bind to the cell surface of the pathogens and thus inactivate them. The pathogens are destroyed and removed from the body by monocytes, also known as "phagocytes."
Some lymphocytes can "store" the nature of certain pathogens, they are called memory cells. They therefore provide the body's own immunity. Thanks to these cells, for example, vaccinations are effective, and of course they are effective even if you have suffered the disease yourself. These cells thus ensure that one can contract certain diseases only once in a lifetime - or at least only at very long intervals. The lifespan of lymphocytes is highly variable, ranging from a few hours to several years.
Physical stress causes the release of adrenaline. This hormone stimulates the proliferation of the body's own defense cells: Natural killer cells (NK cells) and leukocytes (white blood cells) multiply faster and become more active at the same time. All 3 cell types are found in increased numbers in the bloodstream during exercise, but after the end of physical exertion the level in the blood drops again.
The release of adrenaline during exercise provides a relatively gentle stimulus to the body, which ultimately trains the immune system: Potentially harmful cells are eliminated much more efficiently.
Which sports support the immune system?
In order to support the immune system, training sessions that do not push the athlete to the limit are most important. It is also important that the training is fun and relaxing. This reduces stress during exercise and additionally strengthens the immune system. Gentle endurance sports are particularly recommended: cycling, running, hiking, walking in the fresh air are especially effective boosters for our immune system. In order to be able to train in rain and bad weather, the acquisition of a cardio machine is very useful. Because training is also extremely efficient within the four walls at home.
The most important thing in sports is regularity: it is of little use to exercise only once in a while. 3-5 training units with moderate load have the best effect on the immune system. Cold, darkness and bad weather should not be excuses to skip training: A crosstrainer, ergometer, treadmill or stepper is relatively inexpensive to purchase, and high-quality equipment provides exactly the training regularity our bodies need.
Strength training: Myokines activate killer cells
It was not until 2007 that the large group of myokines was discovered by Danish researcher Bente Pedersen of the University of Copenhagen. These "muscle healing substances" have extremely diverse tasks. A single myokine species can even act on several organs simultaneously.
Further study of myokines showed that up to 20 times more myokines circulate in the bloodstream after strength training than before the muscles were exercised.
One important myokine is interleukin-6, which stimulates the formation of new immune cells and also has an anti-inflammatory effect. At the same time, IL-6 promotes fat metabolism and increases the sensitivity of cells to insulin - which reduces the risk of obesity and diabetes.
Other myokines can protect against dementia, serve to prevent chronic diseases such as diabetes, cancer & cardiovascular problems, they also provide an increase in basic energy requirements, significantly improve blood circulation, stimulate bone growth and, last but not least, help build skeletal muscle.
Experts therefore advise not to rely exclusively on cardio units, but to do at least 2 units of strength training per week.
In which pulse range should one train to strengthen the immune system?
It is also important here that the training is not too monotonous and boring. 65 - 70% of the training should be done loosely and at a low intensity, 20 - 25% at a medium intensity and a maximum of 5% at a very high intensity.
A low training intensity means that the pulse rate during exercise should be 65 - 80% of the maximum heart rate. As a basis for this maximum frequency, a very large rule of thumb is HFmax = 220 - age. So a 40 year old man should not exceed a maximum heart rate during exercise of 180 beats per minute. At a low training intensity, the pulse should therefore be around 130 - 145 beats per minute.
However, this calculation is only an estimate, which does not take into account individual parameters such as the normal resting pulse and the existing basic endurance.
If you don't have the possibility to measure your pulse during training or are unsure how high your own maximum pulse should be, you can fall back on an old "sports wisdom": You should still be able to carry on a conversation while working out - when working out alone, you can just sing along loudly to your favorite song. As long as you can do this without any problems, the training intensity is not too high.
Do not overdo it!
Sport motivates, and especially in the seclusion of social distancing it can be tempting to train more and more. But too much exercise at too high a workout intensity is more likely to harm your immune system! For a good immune system , make sure you eat a balanced diet with plenty of fresh fruits and vegetables, get plenty of sunshine and fresh air, and exercise regularly. This will not only keep you fit, but also healthy!
Regular hand washing protects against the spread of the Corona virus! Find soap and soap dispensers at fitnessmarkt.de central shopping now!
Buy soap and soap dispenser now
Editors fitnessmarkt.de (DG)
Photo credit: #330587867 Prostock-studio / stock.adobe.com
Published on: 25 March 2020