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Does Exercise Really Help Reduce A Cold?
are at the time year when winter is quickly coming to an end and spring
is about to go into full swing. For some this may not matter
depending on where you live, but I can tell you living in Seattle this
means chances of more sun! This transition time between winter and
spring also ends up with many people getting a cold or some type of
virus. You have probably heard somewhere at sometime that exercise
reduces the duration and symptoms of having a cold. But
is that even true or just an old wives tale? Keep on reading to
find out if exercise truly does help prevent and reduce a cold.
What Does The Research Say About Exercising To Reduce A Cold?
There is more research out there but I found this article below, have a read:
you work out when you feel like you're coming down with a cold?
According to the research, this may in fact be a good idea.
At the very least, it is unlikely to do you any harm unless you exercise too vigorously.
one such study, participants were infected with a cold virus and then
divided into two groups: an exercise group or a non-exercise group.
The exercise group did 40 minutes of supervised exercise every other day at 70 percent of their maximum heart rate.
the end of the 10-day trial, the researchers concluded that while there
were no differences in the severity or duration of the symptoms between
the two sets of subjects, there was a difference in how they assessed
their own cold symptoms.
The exercisers reported feeling better overall compared to those who remained sedentary.
Active People Suffer Fewer Colds
Other studies have clearly shown that regular exercise will help prevent catching colds in the first place.
For example, one 2002 study found that those who exercised regularly suffered 20-30 percent fewer coldsii. Other studies demonstrate an even greater impact.
According to a 2006 trial, regular, moderate exercise reduced the risk of colds in postmenopausal womeniiiby half.
The year-long study examined 115 sedentary, overweight, postmenopausal
women, none of whom smoked or took hormone-replacement therapy. Half
were assigned to an aerobic exercise group and the other half attended a
weekly stretching class only.
The patients in the exercise group
were asked to work out about 45 minutes a day, five days a week, but
they were only able to reach the 30-minute mark per day, with brisk
walking accounting for the bulk of their body work. By the end of the
study, the women who performed aerobic exercises on a weekly basis had
half the risk of colds of those who did stretching only.
ability of moderate exercise to ward off colds also seemed to increase
the longer it was used. In the final three months of the study, the
stretching-only group had a three-fold higher risk of colds than the
The fact that the enhanced immunity was strongest in
the final quarter of the year-long trial suggests it is important to
stick with exercise long term to get the full effects. I've often said
it's crucial to treat exercise like a drug that must be
properly prescribed, monitored and maintained for you to enjoy the most
benefits. That also means that you can't bank exercise either; it's not
like money. Even if you were a world-class athlete, in about two weeks
of not exercising you will tend to start to experience deconditioning.
Read the full article here
So What Type of Exercise Is Best For Cold Fighting?
Of course I am going to advocate for
bodyweight training exercises here.
Bodyweight training allows
you to get more done in less time, especially if you turn up the
intensity and also makes it much easier for you to actually show up and
workout compared to having to go to a gym. Bodyweight training
encompasses anything from high intensity interval training (HIIT) to
isometric or plyometric exercises. As the research shows, those
who exercise more both feel better through colds and have the ability to
fight them off from forming. However long endurance cardio may
increase your likelihood of getting a cold.
Final Thoughts On Exercise To Reduce Colds
health officials often say that if there was a magic bullet for health
it would be exercise in a pill or bottle. The reason here is
because the mighty positive compounding effects to produces in the body.
Following that advice, bodyweight training bodyweight training
combined with dumbbells is all you need. No gym is ever required
for you to get in tip top shape and experience the amazing health
benefits of working out. Make exercise fun and easy by removing
the roadblocks that will prevent you from showing up at least 3
days a week.
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