Many previous studies have shown that high-intensity running, especially marathon training, will have a negative impact on the immune system.
I believe that under the guidance of science, running will make you stronger and stronger! -.
Ensure diet and balanced nutrition.
In fact, a 2007 study found that intensive and long-distance running will lead to a “window period” of the immune system, which may last for 3-72 hours.
Immunity is the body’s own defense mechanism.
These drastic functional changes broke the original balance of immune function, resulting in the emergence of immunosuppression, that is, the “open window” period, which is called the open window period.
Gradually increase the amount of exercise after the body adapts to the initial exercise intensity for a period of time.
If you can guarantee to do regular training 2 ~ 3 times a week, stick to it, and change the occasional fitness into long-term exercise, your resistance will gradually improve.
If you do a lot of strenuous exercise at a time, it may take about a week for the body to recover its previous resistance.
Enough rest can make the body recover, make the training effect produce physical adaptation and avoid injury.
02 adequate sleep is essential to avoid overwork and ensure adequate and high-quality sleep after exercise: on the one hand, the proliferation and activity of human immune cells (lymphocytes, leukocytes, etc.) will be greatly reduced due to lack of sleep; On the other hand, the slight muscle cell damage caused by exercise also needs to be recovered in sleep, otherwise the damaged cells are difficult to repair, release various compounds to induce inflammatory response, and increase the burden on the immune system.
A good training program should include high-intensity training, easy running and rest days.
But in addition, vitamin D also makes the body produce more proteases to break down protein.
Supplements to strengthen the immune system and vitamin D supplementation can reduce the chances of getting colds and flu.
Therefore, for runners, if the previous nutrition plan did not specifically take vitamin D, they do not need special supplementation.
Vitamin D prevents the immune system from overreacting to damage important organs.
There are so many benefits of running, but we must master scientific training and methods, not only the body, but also the mental state.
On the one hand, we should use the change information of immune function to adjust the exercise intensity, on the other hand, we should strengthen the protection of immune function.
This is particularly important for runners who are challenging breakthrough results, so as to avoid excessive decomposition of protein in the body by protease and affect running performance.
It is the ability of the body to recognize and eliminate any foreign bodies (viruses, bacteria, etc.) invaded by foreign bodies, deal with aging, injury, death and degeneration of its own cells, and identify and deal with mutant cells and virus infected cells in the body.
Proper training, continuous single training, the same distance or time, and the same high-intensity speed are often the main reasons for overtraining.
Glutamine is one of the important fuels of the immune system.
When the body lacks essential nutrients, its resistance will decrease significantly.
At the same time, the intake of trace elements such as iron, calcium, phosphorus and zinc is also very helpful to improve immunity.
03 don’t be impatient.
However, in high-intensity training, it destroys the homeostasis of the internal environment and causes the body’s non-specific immune response, so that the neuroendocrine immune response changes violently with the changes of the body.
Poultry, eggs, milk products, rice noodles and other foods rich in glutamine should be supplemented in time to avoid impact on the function of the immune system.
As a runner, it is very important to have a strong immune system.
During this period, you will be more vulnerable to virus or bacterial infection, which will cause runners to catch a cold or even more serious diseases.
Avoid dieting by all means.
