Ease Back into Fitness this January; Don’t Overwhelm Your Immune System!

Cold and flu symptoms, collectively described as Upper Respiratory Tract Infections (URTIs), are the Bain of our existence in winter! Being fitter rather than fatter can help support your immune system against colds, but over-training or seriously smashing the training can leave you more prone to getting poorly!

Inactive individuals may have an average risk of catching an infection — typically 2-3 URTIs per year.

Unsurprisingly, those undertaking regular moderate exercise (e.g. a daily brisk walk), can reduce their chance of catching a respiratory infection, such as a cold, by up 30%, making colds only an annual occurrence.

So… train more, get fitter, and get impervious to colds, right? Wrong! Periods of prolonged strenuous exercise actually increase the likelihood of illness. In the weeks following a marathon for example, even elite athletes may suffer a 2-6 fold increase in the risk of developing URTIs!

Speaking recently at the Association for Science Education (ASE) Conference on January 6, Professor Mike Gleeson from Loughborough highlighted the risk of a high training load on an increased prevalence of flu symptoms. At this time of year, the cold weather and damp will also add to the stress on the body, meaning that you should really consider a gradual return to fitness rather than storming ahead and colliding headlong with illness!

Day to day, an athlete may have little need for antioxidant supplementation as a healthy diet will provide these nutrients without the risk of mega-dosing; excessive antioxidant intakes may slow down fitness gains! However, if your ability to train is threatened by illness, the evidence on antioxidant supplementation supporting immune-health is valid and consistent. Moderation is the best option in winter, but if you want to “train through the pain” you may reduce your risk of illness by getting some antioxidant assistance!

http://www.yoursportsnutrition.com/health/vitamins/vitamin-c.html

Society for General Microbiology (2012, January 5)