Risks of Intensive Workouts

Working out too heavily can more than dampen the immune response – it can make even dedicated, very fit people ill. The reasons are:

• Increased exposure to germs:

If you travel interstate or overseas, you’ll encounter lots of viruses and bacteria in the new area with which you immune systemdefine is unfamiliar. If one of those viruses winds up in your already stressed body, you stand a good chance of getting sick.

• Nutrient deficiencies:

People who take exercise very seriously sometimes try unproven diets to build their strength and/or endurance. Such diets may lead to deficiencies of important nutrients, such as essential fatty acids or vitamin E. It is well recognized that such deficiencies can impair immune function.

• Muscle Damage:

Repeatedly tearing muscle tissue during excessive exercise can trigger acute immune reactions in injured areas and throughout the body. In the short term, this immune activation serves to repair damaged tissue. However, repeatedly deploying immune cells to damaged muscle fibers may decrease your resistance to infection, since it directs much of the body’s defensive force to one task rather than keeping it at the ready.

• Environmental Drains:

Running, bicycling or even walking long distances in extremely hot or cold weather places extra strain on the immune system.

What you can do:

• Eat a varied diet for a good balance of nutrients.
• Avoid unnecessary bugs by staying clear of crowds.
• Consider antioxidant supplements.
• Keep vaccinations current: get a flu shot each year and consider extra inoculations against the viruses that may be encountered during travel.
• Be keen on careful hand washing, especially before meals. Hand contact is a major route for transmitting respiratory viruses, which are responsible for most of the illnesses that pass from person to person.