A healthy immune systems is on everyone's mind right now.
And while there is no dearth of information on the best herbs, teas, and foods
for a healthy immune system, what about the best types of exercise to
strengthen our body's first line of defense against infection? techgeeksblogger
The research literature is clear about the benefits of
exercise for the immune system. Regular, moderate-intensity resistance exercise
improves the immune response. This include things like brisk walking, slow
jogging, climbing stairs, and dancing. The speed at which you do these
exercises is different for each person because we are all at different fitness
levels.
But the idea is that medium-intensity exercise means you
move in such a way that you burn three to six times more energy every minute
than just sitting and watching Netflix, reading or watching your plants grow.
How do we know we are in the temperate zone? Here are
four easy ways to tell when you are arriving:
1. Use a conversation test
You can speak, but not sing, when you reach a zone of medium
intensity.
2. Use simple math to evaluate
Aim for a target heart rate of 64 to 76 percent of your
maximum heart rate. To estimate your maximum heart rate and moderate intensity
based on your age, use this simple formulas:
220 - your age = your maximum heart rates (beats per minute)
For example, I am 38 years old, so my average intensity
range will be from 116 to 138 beats per minute, which is determined by:
Maximum heart rate: 220 - 38 years = 182 beats per minute
(bpm)
Lower limit of medium intensity target: 182 x 0.64 = 116
Moderate-high target: 182 x 0.76 = 138
3. Use the Borg scale for the perception of effort.
From 6 (easiest) to 20 (running like a tiger pinching your
new pair of streams), you'll want to use load cues ("fairly light" to
"somewhat stiff") in the middle. for training, moderate intensity
resistance.
So think more about booking at the supermarket with your
trolley to avoid all these people walking briskly or slowly without masks, but
not something that makes you completely out of breath and cannot hold a
conversation.
4. Use technology
Some fitness devices target their intensity zones, so be
sure to properly calibrate your device and study those zones to get an accurate
reading.
Now, when it comes to exercises and immunity, less is known
about intense exercise and strength training because the literature is not that
well known. After all, exercise science is relatively new compared to other
sciences, and there is a lot to learn.
But overall, there doesn't seem to be anything wrong with
working harder, in moderation, and enjoying the benefits of strength training
when it comes to immune health, explains Jeffrey A. Woods, Ph.D., professor of
kinesiology and public health and Dean's research assistant. ... University of
Illinois at Urbana-Champaign. “Most studies show no effect or little
improvement in immunity. So keep exercising. Don't let this pandemic stop you
from reaping the benefits of exercise. "
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