With coronavirus being a hot topic right now, many people are wondering what they can do to protect yourself and their relatives of the virus.
Well have a strong immune system would be a good start!
In the following article, we'll look at how building muscle can boost your immune system, along with other methods you can use to strengthens your immunity.
Why is your immune system important?
If you don't take care of yourself, you will you are at risk of disease and various viruses. It can have a huge impact on your work and family life.
We're not going to go into detail on how viruses like COVID-19 can affect you financially, but rather how getting sick can affect your earnings.
If you are sick, you shouldn't go to the gym, at least until you're fully recovered. And while you will eventually recoup those lost gains, if you have an upcoming bodybuilding show, any bout of illness can seriously impact your appearance in that show.
These lost gains can also negatively impact someone's confidence, which can have serious repercussions.
How Does Muscle Building Boost Your Immune System?
There are many ways building muscle can boost your immune system.
According to research from Appalachian State University and the University of North Carolina, study participants saw 43% fewer days with symptoms of URTI (upper respiratory tract disease) when they were four. days or more of exercise per week, compared to those who did. a day or less (25%) .
It sounds promising, but how does exercise boost your immune system?
Regular exercise can help your hippocampus make more neurons, while also making more glial cells. Your glial cells are the most abundant type of cell in your central nervous system, so increasing their numbers is important for good immunity.
As we train, our breathing rate and depth of breathing will increase. This leads to an increased uptake of oxygen into your blood, which helps push more carbon dioxide and bacteria out of your system. More oxygen means better circulation and a change in the production of white blood cells.
You will probably also experience better quality of sleep and less stress when you exercise regularly. This is because your body releases feel-good hormones or endorphins when you exercise.
There's a reason why better sleep and reduced stress are important for your immune systembecause both have been shown to lower your immune levels.
Can Too Much Exercise Lower Your Immunity?
While the benefits of regular exercise are obvious, too much physical activity can have a negative impact on your health, especially your immune system.
Research has shown that doing more than 90 minutes of high intensity exercise can more susceptible to disease up to 72 minutes after the session .
The reason is that during these intense workouts, your cortisol and adrenaline levels will be increased. It can increase your blood pressure and cholesterol levels, while suppressing your immune system.
To avoid this, you need to cut back on your workouts and make sure you include plenty of rest days to recover from those strenuous sessions.
If you are already sick, a few days off will not cause too much pain, once you feel a little better you can try light or moderate exercise as it may speed up recovery.
You should avoid strenuous exercise when you are sick, as it may worsen the symptoms and prolong your illness.
Other ways to boost your immune system
Here are some other proven methods to help boost your immune system:
1. Eat foods rich in antioxidants
There are certain foods rich in antioxidants that you should add to your diet. Make sure to add the following foods to your weekly shopping list:
- Wild berries
- Dark chocolate
- Pecan nuts
- Red beans
- Green tea
- Green vegetables
- Fatty fish
Antioxidants are important because they can help reduce cell death. It helps us live longer, reduce signs of aging, and may help fight sickness and disease.
When it comes to working out, antioxidants can help you recover as they can reduce muscle damage and promote post-workout growth. .
2. Add more garlic to your diet
Garlic has many health benefits and has been used for hundreds of years to fight disease.
Allicin is the key compound in garlic and has been shown to provide many anti-inflammatory benefits. This compound also reacts with sulfur-based compounds, causing an increase in the production of white blood cells, therefore boost your immune system.
3. Improve your gut health
About two-thirds of your body's entire immune cells are found in your gut, so it's important that you take steps to improve your gut health.
Taking a probiotic and eating fermented foods is a good way to improve your gut health.
4. Get more sleep
Your sleep is extremely important because it is when your body regenerates and repairs itself.
Lack of good quality sleep can lead to many problems, including a weakened immune system . This is why it is recommended to aim for 7-8 hours of good quality sleep each night.
5. Drink more water
Drinking plenty of water is extremely important and offers many health benefits, including a improved immune system .
Water helps cleanse your system and will carry nutrients around your body and help flush out wastes.
6. Try to reduce stress
When you are stressed, your body produces more cortisol than normal.
Cortisol is a hormone that can affect the efficiency of the thymus gland, which in turn will weaken your immune system.
7. Consider supplementation
There are various immune-boosting supplements you can take to improve your immune system:
- Vitamin D is a super vitamin that increases your levels of testosterone and other anabolic hormones, it can also boost your immune system, insulin sensitivity and the ability to burn fat.
- Glutamine the levels in your body drop by up to 90% when we exercise, which can affect your gut health and immune system. It is important that you restore any glutamine lost after a workout to maintain good health and promote recovery.
- Vitamin C is a commonly used ingredient for fight off colds and flu.
- Zinc is a mineral that offers many health benefits. It can help boost testosterone and will help support a healthy immune system.
Now that you know how muscle building can improve your immune system, maybe it's time to get those adjustable dumbbells out of the garage, ready to do some home workouts.
Now is the perfect time to make a change in your life, one that will improve your physical appearance, your mental health, and your immune system.
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In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good. Reality check. No matter how much daydreaming you do, that alternate setting doesn’t exist—unless your name is Jay, Ronnie, or Victor. In this time and place, working out plays second fiddle to a number of obligations. And since your time is valuable, you can’t waste one second on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts, and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength, even your time spent with the iron. If you’re going to schedule your day around the gym, make sure you head in there well-rested, your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result ? A stronger, fitter body. Now that’s a reality worth reaching for.
Your workout doesn’t start when you walk into the gym—it begins when you wake up in the morning and continues throughout the day. Preparations go beyond just packing your gym bag. They start with eating the right things at the right times to increase your body’s productivity at the gym. In addition to your usual nutritional goals, you should remarque that what you’re eating is meant to power you through your workout. So choose wisely.
Before your workout, whether you train before work, or in the evening after work, there are certain things you can and should do to gear up for the battle ahead. Again, nutrition plays a part, but your supplements are what will put you over the top. Taking the right supps during this essentiel window helps get your body in a position to grow from today’s séance.
During your workout you don’t want to be a going-through-the-motions kind of guy in the gym. If you’ve gone through the dysfonctionnement of suiting up for a workout, you’d best be getting after it hard. These tips are all designed to help you maximize intensity and strength today to help you look better tomorrow.
Immediately after your workout you should start looking ahead. Your body needs the right fioul to grow and repair itself over the next few days, and you need to start getting ready for your next bout with the weights. That recuperation and preparation starts now. By following these post-workout protocols, not only will you enhance your body’s ability to grow from today’s beatdown but you’ll also get yourself right and ready for tomorrow’s trip to the gym.
Always be in a constant state of readiness. While most of the following tips are geared around pre- and post-workout times, there are some things you can do at different times of the day to get the most out of your workouts. Remember cruising through a set of heavy squats may not be as tough as actually finding enough time in your day to get yourself to the gym. If that’s the case, you need to take every step possible to make sure you get your money’s worth while you’re there. Every set—every rep—is an investment in your physique, and you don’t have the capital to waste on bad workouts. It’s a commitment you’ve made to yourself, and as the saying goes, anything worth doing is worth doing right.
Researchers at Loughborough University ( U. K. ) discovered that when athletes ate slow-digesting carbs such as whole grains for breakfast and lunch, they had lower insulin levels and burned more fat during the day. The athletes also had more résistance and burned more fat during exercise compared to those who ate fast-digesting carbs such as white bread or plain bagels. Be sure that all the meals you eat before your workout, including the one immediately before, include about 40g of slow-digesting carbs such as oatmeal, sweet potatoes, fruit, buckwheat ( see tip No. 4 ), or whole-wheat bread.
A University of Maryland School of Medicine ( Baltimore ) study reported that a high-fat meal blunts the ability of nitric oxide ( NO ) to dilate blood vessels for up to four hours. That means less blood flow to groupes musculaires and less of a muscle pump, which is even more costly if you’ve invested in an NO supplement. In the four hours before your workout, avoid eating large amounts of fats, such as the obvious mal bouffe fare and packaged foods ( even if you’re in a mass-gaining phase ).
In some distant, parallel universe, the laws of responsibility are reversed. Work is something you do in your spare time. Working out, on the other hand, is an essential life task—something to which you devote countless hours to survive in society. In this bold, fitness-driven world, your benefits include being strong, looking fantastic and feeling even better. Life is good.
The same University of Maryland researchers also discovered that consuming a small green salad with a high-fat meal prevented the adverse effects on blood vessel dilation, likely by enhancing NO. About two hours before you hit the gym, include a green salad with low-fat with your meal.