Boost Your Immune System

Boost Your Immune System

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Exercise has a powerful effect on your immune system, but it’s not true that the more exercise you do, the better you can fight off sickness. In fact, exercising too much is just as bad as not exercising at all when it comes to immunity.

. The Truth About How Long Your Aerobic Workout Should Last

The World Health Organization recommends up to 300 minutes per week of aerobic workout for most adults. That works out to almost 45 minutes every single day.

To put it simply, that’s terrible advice.

. Effects Of Long Duration Aerobics

You see, long periods of steady aerobic training actually create a smaller, weaker heart and less powerful lungs. And it can set you up for just about every disease in the book.

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. Exercise The Right Way

Your risk of catching a cold or the flu or developing an infection goes down if you exercise the right way. But if you exercise for too long a period of time, your risk goes right back up. In fact, your risk shoots up higher than if you did nothing at all.

In one study, researchers divided mice into two groups. One group rested in their cages. The other ran on little treadmills until they were exhausted. After three days, all the mice were exposed to the flu virus. The mice that ran until they were exhausted came down with the flu more often and had worse symptoms than the couch potato mice.

In another experiment, mice were infected with the flu virus and then divided into three groups. The first group did no exercise. The second got a moderate amount of exercise each day. The third ran all out for two and a half hours a day. After a few days, 50% of the couch potatoes had died of the flu. Only 12% of the moderate exercisers died. An astounding 70% of the mice that ran for hours died of the flu!

. Intense Workouts Suppress The Body’s Immune System

The problem is that intense, prolonged workouts suppress the body’s immune response for a period of time right after you finish exercising. And the longer and more intense your routine, the longer your immune system is down. And that means you’ll get sick more often.

The reason for this is simple: your body interprets long periods of exercise as stress.

This raises the levels of norepinephrine and cortisol. These stress hormones tend to suppress the immune system. They cause the numbers of immune cells (including white blood cells) to drop during and after the workout.

. Use The PACE Program To Boost Your Immune System

It’s clear that no exercise and prolonged workouts are both bad for your health. But the anti-aging PACE program has immune-boosting power. It shifts the focus of your workout from how long you work to how efficiently you exert yourself.

With PACE, your goal is to hit a peak of intensity in a short timeframe and then rest. You don’t have to do hours of cardio. You only need to work 12 minutes a day. You work long enough to boost your immune system, but not so long that you suppress it.

. Listen To Your Body

You can choose any exercise you like. It could be as simple as going up and down the stairs, jumping rope, biking, or swimming. The key is to listen to your body. You should be panting at the end of each exertion period. You should not be taxed and exhausted through the whole workout.