How to run in the cold season affects our immune system
Sport And Fitness / / December 19, 2019
In the cold season to force myself to go out for a jog is much more difficult than in the warm summer or fresh spring day. Cold air is unpleasant burns the lungs and throat, and often these end runs cold. On the one hand, in the cold air exercise can lead to a weakening of the immune system, but on the other, it training in cold weather can lead to the opposite effect - strengthens the immune system and tempering body. Just all depends on the intensity and dosage!
According to research conducted by the magazine online PLoS ONE, Which publishes a variety of scientific research, training in the cold weakens the immune system, however, the load body proper moderation, conversely, turned on and better resists various viruses.
The experts found that during training in "thermoneutral" conditions (22 degrees above zero Celsius) the body produces a strong response to a wide range of tests that assess the state of immune and endocrine function. However, during training at zero temperature the reaction was suppressed.
In the experiment, was attended by 9 men. They ran on treadmills at two different temperatures, but were dressed alike: jogging shorts and shirts.
The researchers took blood samples to measure the immunological and endocrine responses during walking (intensity - 50% of VO2 max) and during run time (intensity - 70% of VO2 max, for many runners is considered the standard for reducing the intensity of jogging). To the participants appeared light shivering, put them in a cool chamber for 40 minutes to 2 hours before your workout.
VO2 max or maximal oxygen consumption - is the greatest amount of oxygen, expressed in ml, which a person is able to consume for 1 min. For a healthy person, not engaged in sports, the IPC is 3200 - 3500 ml / min, BMD in trained persons reaches 6000 ml / min.
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Scientists believe that the increased response to norepinephrine, which was caused by pre-cooling, most likely is responsible for strengthening the immune system, which is observed during the test. Norepinephrine - a neurotransmitter responsible in our body for response "fight or flight". It was he who helps our body to prepare for the attack. It was stressed that examined the effects of a low intensive yeast (that is, when you just cool and appears gooseflesh) as a stronger cooling can lead to quite different consequences.
Norepinephrine, norepinephrine, L-1- (3,4-dihydroxyphenyl) -2-aminoethanol - adrenal medulla hormone and a neurotransmitter. It refers to biogenic amines to catecholamine group. It is a precursor of adrenaline. It is considered one of the most important "mediators awake." Noradrenergic projection involved in the ascending reticular activating system.
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Lead author, Dr Dominic Gagnon noted that training in cold weather leads to more intense fat burning. This means that under these conditions your muscles easier to store glycogen, which end much faster than we would like, during long runs. Ie during exercise in cold weather in the body have the ability to reduce sugar consumption, but at the same time to increase the consumption of fat reserves. And, as the sugar reserves will be spent slowly, it helps prevent early fatigue.
In a perfect world in the run time, we would have to spend only body fat and thus easy to escape for a week with little or no rest.
Another study, published in 2007, has been studying the body's response to the common cold virus. The observations were made for the three groups of people: elite athletes, athletes with moderate loads, and ordinary people who practically do not engage in sports. Once there were observed the first symptoms of a cold (stuffy nose, sore throat), the scientists immediately take a sample for investigating the state of the organism.
As a result, it was found that the virus is spreading fastest among elite athletes and those who did not lead an active lifestyle. Best of all feel the runners with moderate training load.
Such studies are many, and they all show that intense athletic load and the complete lack of it leads to almost identical results - the weakening of immunity.
In order not to get sick and achieve results, it is recommended:
- Avoid too intense exercise.
- Observe sleep before workouts and mandatory rest in between and after the competition.
- Eat right.
So, we try to avoid excessive loads, not supercool (and hence the right dress), eat right, and do not forget about the rest. And then running in cold weather not only involve your immune system at full capacity, but also help get rid of the extra kilos is much faster and easier than during the summer runs;)