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Boosting the immune system through training
- 2. What Are Antibodies? Antibodies attach to anything that we don’t want in our body such as viruses or bacteria. Our immune system then sends things such as macrophages to eat/destroy the invader. Antibodies guide them in. It is vital to keep our antibody levels high to help us fight any invaders.
- 3. Are There Different Types of Antibody ? Yes – There are 5 basic antibodies. For exercise we will look at two main ones. IgA – Is present on our skin and in our orifices (nose, mouth etc). This is our first line of defence IgG – Is present in our lungs and gut. Can take 48 hours to mobilise. Ever feel worse after resting ? Could be that your body has prepared over 48 hrs to fight a nasty invader – for example a chest infection.
- 4. Can I Boost My Antibody Level ? Yes – this basic principle Gentle/Moderate Exercise – antibody levels High Intensity Exercise – antibody levels
- 5. What is Low, Moderate and High Intensity Exercise ? You Can Use Heart Rates Under 140 beats per minute – Low Intensity 140-160 beats per minute – Moderate Intensity Over 160 beats per minute – High Intensity These heart rates apply to adults 18-60 and can vary with age and individual circumstances. Always seek medical or professional advice if you suffer from any condition
- 6. How Long to Recover from High Intensity Exercise ? This Depends on Four Things • Duration • Intensity Level • Endurance or Weights ? • Fuelling and Hydration
- 7. Endurance Training If you train at low intensity but for a long duration (ie. over 1 hour) you can still put your body under strain. Follow the same recovery as for high intensity If you do endurance work at high intensity you can deplete your antibody levels Generally leave 4-5 hours to recover. Try and rest and stay away from crowds – as your antibody levels will be lower as you recover Refuel and rehydrate straight after training
- 8. Weight Training Weight training or exercise involving explosive movement can affect your body differently The higher the intensity – the longer your antibody level will take to recover Muscle fibres have to rebuild after weights. The decrease in antibody levels can be 4-10 hrs after training. Try and rest 4-6 hours after training and avoid crowds as antibody levels will be lower Refuel and rehydrate straight after training
- 9. How Can I Measure Recovery the Next Day ? • Take your heart rate as soon as you wake up for 60 secs - 5 days in a row, in a week when you feel relaxed and healthy. Do this before sitting up in bed • Take the average heart rate for those 5 days as your healthy resting heart rate (HRHR) • Then take your heart rate the morning after training. If it is more than 5 beats per minute above or below your HRHR, rest or reduce your training by 40% that day Note: If recovery is poor for several days – seek medical advice
- 10. 1. If you train hard for 2 days, make the 3rd day a rest day or low intensity. 2. Eat 50g carbs, or carbs and protein within 30 mins of exercise to prevent strain on the body. 3. Measure your weight pre- and post- training to see how much fluid you lose and replace it (see drinking guide). 4. Try to rest and avoid crowds for 4-5 hours after high intensity endurance training. Also avoid alcohol and excessive caffeine intake in this period. 5. Use hand-sanitizer after high intensity training. 6. Remember if you fly – that the air is recirculated in the cabin (meaning more risk of infection). DO NOT over-train 24 hrs pre- or post-flight . 7. Eat 7 fruit and veg per day.