Can intense strength training lower the immune system?

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Regular participation in sports in the first place is associated with health, but will this always be reflected in reality? Using strength training as an example, we examine how intense physical activity relates to immunity.

During autumn and winter in order to avoid colds we often look for ways to increase the immunity of our body. The most beneficial in this context are natural methods, i.e. a balanced diet and physical exercise. But can exhausting workout sessions do us more harm than good?

Strength training – in a healthy body, a healthy spirit!

Various studies have shown that strength training 3 times a week has an extremely beneficial effect on the lymphocyte system of the immune system, which is responsible for producing antibodies. So if we are wondering whether strength training can increase the immunity of the human body, the answer is yes at the outset

The health-promoting properties of regular physical activity go much further. The decrease in immunity can be influenced by many factors, including the increasingly fast pace of everyday life. A two-hour workout at the gym will enable us to reduce stress levels and relieve tension. Feeling good about yourself is absolutely key when it comes to high immunity, so get going! Just 2-3 visits to the gym a week will be enough to banish negative thoughts and give you new energy.

How to avoid overtraining?

It’s important to remember that intensive strength training can only lower your immune system if you get overtrained, which is not difficult to do. Many exercisers forget that exhaustive and prolonged exercise in response to increased cortisol levels can cause a decrease in lymphocytes, resulting in increased susceptibility to disease. So let’s remember not to go outside in the autumn and winter in sweaty clothes – bacteria and viruses are just waiting for that.

Apart from too intensive exercise, the main cause of overtraining is the lack of proper regeneration. After each exercise session you need to give your body a well-deserved rest – it can be a walk with your family or simply relaxing with a good book or movie. Swimming pool and sauna are also great options. The most important thing is to slow down for a while and give yourself time to regain full strength after lifting weights.

Do not forget about food!

A balanced diet is a golden rule that everyone should remember – especially physically active people. If the workouts are to equip us with steel resistance and bring measurable effects, we must, among other things, supplement protein deficiencies, eat plenty of fruit and vegetables, and take vitamin supplements. Developing proper eating habits is the key to good health and well-being.

Main photo: mr lee/

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