How to improve your immune function and build resistance to disease from strength training and physical exercise.

by  in Strength Training For Beginners

improve your immune function and build resistance to disease from strength training and physical exercise.

RAW personal training has been in business for over 11 years. We are located in Central Hong Kong, just a short walking distance from the central-mid level escalator. We provide 1-on-1 personal training, strength training, lifestyle and nutritional advice for beginners, intermediate or elite trainees. We also offer online personal training programs for clients who travel regularly or live overseas.

Our studio is disinfected and cleaned 3 times per day. We wipe our equipment and exercise benches after every single use. As we do not offer memberships, sessions are performed in a semi-private setting. The maximum number of clients in our location at the same time is 5. We provide sanitising hand gel to our staff and clients and encourage them to use it as often as possible.

The world is going through difficult and uncertain times. The coronavirus is spreading fast and many people feel anxious. In today’s world, there is a large amount of information available on the internet. People do their own research without checking the validity of the source. This can create fear and panic. According to the latest numbers, scientists are finding that the virus is highly contagious. That is the bad news. The good news is that the mortality rate appears to be only slightly higher than the common flu.
According to the study below the mortality rate varies from 0.2% to 3.6% depending on the age group (0.2% for 10-19 years of age and 3.6% for 60-69 years of age) – refer to Table 1.

Table 1: Covid-19 Fatality rate by age

AGE DEATH RATE all cases
80+ years old 14.8%
70-79 years old 8.0%
60-69 years old 3.6%
50-59 years old 1.3%
40-49 years old 0.4%
30-39 years old 0.2%
20-29 years old 0.2%
10-19 years old 0.2%
0-9 years old no fatalities

Source: https://www.worldometers.info/coronavirus/coronavirus-age-sex-demographics/

However, according to the same research, in the presence of pre-existing conditions mortality rate goes up drastically. Refer to Table 2 below:

Table 2: Covid-19 Fatality rate by comorbidity

PRE-EXISTING CONDITION DEATH RATE all cases
Cardiovascular disease 10.5%
Diabetes 7.3%
Chronic respiratory disease 6.3%
Hypertension 6.0%
Cancer 5.6%
no pre-existing conditions 0.9%

Source: Same as Table 1 above.

It has been scientifically proven that performing consistent and regular strength training, cardiovascular exercise as well as following a nutrition plan designed specifically and individually for your needs and goals can greatly minimise the chance of people getting the pre-existing conditions mentioned at Table 2 (i.e. cancer, hypertension, chronic respiratory disease, diabetes and cardio vascular disease)

The finding applies whether you are a beginner, elite or advanced trainee in regards to strength training and cardiovascular training.

Here are explanations on how regular cardiovascular exercise, strength training and implementing dietary changes can drastically reduce the possibility of getting these pre-existing conditions, and therefore increase your chances of surviving the coronavirus outbreak.

1) According to a 2019 study published in Medicine & Science in Sports and Exercise1 , strength training practiced on a weekly basis will reduce your chances of suffering from a heart attack or stroke by 40% to 70%.

2) Type II diabetes is becoming highly prevalent in today’s society. Daily overconsumption of calories combined with physical inactivity can lead to obesity. Once fat cells are saturated and the overconsumption of calories continues, this leads to type II diabetes or high circulating blood sugar.

According to another study2 , regular and consistent resistance training will positively impact blood sugar balance. Strength training builds muscles mass. Muscles mainly use sugar for fuel. Carrying more muscle mass improves blood sugar management and therefore reduces the chance of getting Type II diabetes.

3) Chronic respiratory diseases (CRDs) are diseases of the airways and other structures of the lung. Some of the most common CRDs include: chronic obstructive pulmonary disease (COPD), asthma, occupational lung diseases and pulmonary hypertension.

Clients who suffer from CRDs have low capacity to do work. Workouts have to be carefully designed in order to produce increased capacity without overstressing their respiratory systems.

Studies3 have found that people who suffer from CRDs can greatly benefit from exercise and strength training. It will enhance their lung capacity, peripheral muscle function and work capacity. This will lead to greater improvement in regards to well-being, energy level and the capacity to fight off disease.

4) Hypertension or high blood pressure is the number one cause of death in the USA. It is referred to as a “Silent Killer”. Having Hypertension also damages one’s immune system which reduces their ability to fight off diseases.

According to a collection of studies4 , approximately 4 weeks of appropriately designed regular strength training will significantly lower one’s blood pressure.

5)   According to the National Cancer Society5, there is strong evidence that a higher level of physical activity is linked to lower risk of cancers, improvement in blood sugar management, reduced inflammation, improvement in immune system function and an increase in the efficiency of the digestive track.

In order to obtain these benefits, one must perform 75-100 minutes of vigorous aerobic per week and strength train at least 2 times per week at the required intensity and using major muscle groups.

 

References:

[1] https://www.ncbi.nlm.nih.gov/pubmed/30376511

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5335813/

[3] https://www.atsjournals.org/doi/full/10.1164/ajrccm.159.3.9807034

[4] https://www.ahajournals.org/doi/full/10.1161/hypertensionaha.111.177071

[5] https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet

Book your free consultation here and find out how we can help you increase your lifespan and immunity to disease.

RAW Personal TrainingHow to improve your immune function and build resistance to disease from strength training and physical exercise.