It really is a mystery.  Sports scientists tell us that if we exercise it will make us stronger, physically fit, give us high energy levels and the ability to maintain good health.  Then why is it that a  couple of days after you start a training program you feel worse off than when you were supposedly unfit?

Physical activity does increase fitness levels, which consequently increase energy levels, strength and health.  Feeling weak, experiencing stiffness, swelling and soreness are all associated with muscle fibre damage, which can occur when you get a little too perky.  It is your body's answer to the strenuous exercise demands you are placing on it.  During exercise, microtears occur in the muscle, which is why you become sore.  Over time the body adapts to these demands, making it easier to perform similar exercises.  Remember, if your muscles are still sore they are also still weak.  It is very important to let your muscles recover or you will risk injury and get no benefit from the exercises you are performing.

And what about illness?  For people undertaking moderate exercise, the news is all good.  Moderate exercise produces an increase in the number of white blood cells which are responsible for fighting disease.  People undertaking regular moderate exercise are proven to be more resistant to infection than those who are exercising very little, if at all.  Engaging in a thirty minute exercise session or three ten minute sessions a day, three times a week is all you need to improve your health.

Of course, if you do too much, or are competitive, the story changes.  Recent studies from the Australian Institute of Sport, University of Newcastle and the University of Canberra have found that there is a significant trend in upper respiratory tract infections of highly trained athletes.  A number of researchers have also observed that elite athletes have a lower count of antibodies in their blood which may be the reason for their increased susceptibility to illness.

With winter now upon us, the thought of sickness developing is daunting.  Plan an exercise program for yourself, vary it according to the types of exercise you enjoy.  Remember though, it is very important to start a training program gradually, so that your body has a chance to adapt to the exercise intensity.  That way you are less likely to get injured and become more resistant to illness, which means less visits to the doctor.

FOUR KEY POINTS FOR AN EXERCISE PROGRAM

• Begin a new exercise program slowly.
• Increase intensity gradually.
• When soreness occurs, rest or reduce training intensity.
• Do not exercise with a severe cold.  If it is a runny nose, or slight cough take care and reduce normal training intensity.

By Katrina Foxe, Public Relations Officer
Sports Medicine Australia
                                                                  Winter 1998

IEA has offices in every state.  National freecall number 1800 SPORT 1 
           (1800  77678  1)
Email:info@ieasport.com.au

Disclaimer The information provided in this Email and on the IEA web-site is to be used as a reference only. IEA accepts no responsibility for the accuracy of the information or your reliance upon it. The views of contributors are their own and do not necessarily represent the views of IEA

    (Click Here For Details)