Exercise Boosts Your Immune System

With autumn officially here, we become more prone to colds, coughs, sneezes, sniffles, runny noses, and sore throats that will make us feel miserable through the winter months.

 　

As seasons and weather change, our immune system becomes more vulnerable and less resistant to various infections

　

Fortunately, finding ways to bolster your immune system is not exactly rocket science.

　

The good news is that something as simple as regular exercise can keep all those pesky viruses, germs and bacteria at bay. Among many other benefits of physical exercise is that it is a great immunity booster.

 　

In fact, research cited by the American College of Sports Medicine (ACSM), a leading organization in sports medicine and exercise science,shows that regular exercise can help boost the immune system by either stopping viruses in their tracks before they attack us, or by reducing the duration of cold symptoms by half as compared to those who do not exercise.

 　

These findings are borne out by various studies demonstrating that regular exercise produces macrophages, the cells that defend the body against bacteria. 　

During a moderate workout, these cells circulate through the body, killing viruses and bacteria. And although the immune system returns to its pre-exercise levels very quickly, each workout session appears to reduce the risk of infection over the long term.

　

That may explain why – as studies indicate – people who work out regularly report fewer colds than non-exercisers.

　

Certainly, exercise is not a cure-all for whatever ails you, and even the most ardent fitness aficionados will get sick once in a while. However, there is all this compelling evidence suggesting that exercise may lower your risks of common infections.

　

Now that you know just how beneficial regular workouts can be for your immune system, what kind of fitness regimen should you choose?

　

Luckily, exercises that are most effective in strengthening the immune system are also those that are great for your heart, weight control, and your health in general, so it’s a ‘win-win’ situation. Boot camps and functional training are really terrific because they focus on the entire body, as well as on core and cardiovascular fitness, balance, strength and agility.

　

And since boot camp workouts are fun and varied, there is less risk of getting bored than with a regimen that is either monotonous or depends heavily on gym equipment.　

If boosting your immune system – and health in general – is your goal, then you certainly shouldn’t choose a fitness routine that will get you into a rut and will make you want to give up. The point is to make exercising so enjoyable that you will want to continue. And our progrms do just that.　　

Dehydration can it be chronic?

Well we are in the midst of another heat wave here on the East Coast and the biggest concern for us, is staying hydrated. Be sure to drink enough water throughout the day, especially if you are exercising outside. So we emphasize greatly to our Boot campers to hydrate, stay away from caffeine, alcohol and sugary drinks and stick with fresh water, fresh fruits and veggies to help you hydrate.  Yet ironically enough you could already be dehydrated before the heat wave started?

How is that possible? And how do you know?

Many things can be a factor in causing your body to be in a state of dehydration, the obvious things would be caffeine, alcohol, soda pop.  But have you ever taken a medication that has a warning label stating it may cause dry mouth?  Or do you find it difficult to consume just plain old water, so you add a little flavoring in the form of a powder and you think that will help you get hydrated?  Are you currently consuming prepackaged, processed foods such as hot dogs or lunch meats? Or maybe you are someone who likes to add salt even before tasting your food.  Anything that has high levels of sodium could be depleting your body of water as well.

Unfortunately there are quite a few factors that can contribute to dehydration; but their are quite a few symptoms you could be experiencing that could tell you if you are dehydrated.

1. Fatigue and Energy loss
2. Constipation
3. Digestive Disorders
4. High or low blood pressure
5. Gastritis or stomach ulcers
6. Respiratory troubles (even misdiagnosed asthma)
7. Acid-Alkaline imbalance
8. Excess weight and obesity
9.  Excema
10.Cystitis, urinary infections
11. High Cholesterol
12. Rheumatism
13. Early Aging

So take the time today to notice if you are experiencing any of these symptoms.  Be aware of what are the factors causing your dehydration.  Remember if you are experiencing fatigue and hunger you might just be thirsty. If you are experiencing excessive joint pain you could be lacking on water. So don't discount the healing factors of water, just start drinking.
You should start by moderately increasing your water intake, everything in moderation.

One thing I do need to disclaim, anything in excess can be detrimental, so chugging gallons of water all in one sitting will not help you get hydrated it can be deadly.

Till next time or the next heat wave.

Try to maintain a healthy balance in your life with regular exercise, healthy eating and drinking lots of water...

Workout 4 A Cause Charity Event - August 14th

Most of us saw the news and or read the story in the Daily Local News over the past month about a local man, Kevin Mengel Jr., who was killed by his wife and her boyfriend.

Many of us also know that this young man’s father is Kevin Mengel Sr. - owner of FastSigns in Exton. Kevin Mengel Sr. is a member and strong supporter of our On Tap Network, he is also a long-time member of the Exton Region Chamber of Commerce, former Chairman of the Board and a good friend to all.

Great Valley Adventure Boot Camp will be holding a Special Saturday Boot Camp in the West Chester Area on August 14th at 9am. All proceeds will go directly to the "Kevin Mengle Jr. Children's Trust.

The donation for each attendee is $5 or more, to help the children through this difficult time and have a significant impact on their future.

 Please Help Us Make this event Successful.

When: Saturday August 14th 9:00AM

Where: West Goshen Community Park, West Chester

What to Bring: Exercise Mat, Water, and a Towel

Please Note: Each Participant will be asked to complete a brief medical history and release in advance of attending camp to be sure we are aware of any conditions for which you will need modification of exercises.

Register or make a Donation at http://www.Workout4ACause.com

Learn how to lose weight without exercising

Sound crazy, sound like a hoax?  Let's think about this for a minute... hmm... If you don't exercise and you reduce your calories, by skipping meals or fasting or even detoxing all day long, yes, you can definitely lose weight.  Maybe, you don't change your diet you still eat the same but, stop exercising (especially if you are already exercising) and you see that your pants are loose then you get on the scale and low and behold you lose weight. 

Let's look at a different scenario, you keep eating the high fat foods but, you start exercising and low and behold you are gaining weight.  So, you decide to go on a "diet", you reduce your calories and you keep exercising.  Guess what the scale is still going up?? What is going on?? Then you stop exercising and stick to the strict very limited diet and you lose weight... What is happening?? What is going on...

Has this ever happened to you?  Or maybe you have a friend or a family member that just gets on the next fad diet and loses those last 10 lbs and didn't exercise at all...

Ok, if you have read any of my blogs in the past you would know that I advocate exercise, I am in the business of teaching people how to incorporate exercise into their lifestyles.  Yet, I have found over the years of being in the business of exercise that if you have some results such as weight loss sometimes you may gain some weight prior to losing weight.  Many look for immediate results, results can be achieved if you are realistic with yourself and you stick to a plan, yet they may not be immediate.

I know a lot of people have watched the reality T.V. Show about losing weight for money or you have heard about it from your coworkers, friends or family.  You may ask yourself, “How is it that they workout so hard, have a limited diet and still not lose any or very little weight?”  But, have you seen some of the contestants lose weight even though they may not be able to workout? 

Ok, so how does this happen?  No exercise and you still lose weight?  And you are exercising and eating healthy and not losing weight but maybe even gaining weight??

When you "diet" and don't exercise, your body's first response is to use the protein in your body as fuel.  Muscles are made of protein which means your body is feeding off of your muscles.  Have you ever noticed someone who does "diet" and doesn't exercise tends to have hanging skin! The hanging skin actually occurs due to a lack of muscle. Nice look!  Sure you look thinner however, you could potentially look saggy as well. 

So, let's go back! Yes, you can lose weight but the weight you are losing is muscle.  The scale may go down but, your pants could stay the same.  Now if you exercise and eat sensibly as you build the fat burning muscle, your weight may not change much but you could reduce your pant size. 

So, do I advocate exercise?  Absolutely!  You need to exercise to help your body maintain and build muscles to support your skeletal structure, as well as, work your biggest muscle… your HEART!. 

Most know about YO-YO Dieting, but do you know about YO-YO Exercising?

So we all know by now that YO-YO dieting has the reputation of adding pounds to your frame but did you know so can YO-YO exercising.  Besides adding pounds it can add excess stress to your heart and lungs by stopping and starting those intense exercise programs needed to lose the pounds.  I highly advocate going the distance and going all out with your exercise, but not at the expense of finding yourself back on the couch in 6 months packing on the winter weight again. 
And yes that is why the couch potatoes of the world are having heart attacks during these unusual boughts of winter blizzards.  Think about it most people have to remove the snow from their car, driveway, or even their sidewalk.  Whether they use a snow blower or a shovel it takes some exertion, and that exertion can be 3 x greater on the person who remains adverse to any consistent exercise program.  So next time you consider taking a few days off of working out or taking a break think about the potential consequences if you never go back.  You may need to move the snow off our sidewalk again, and it would be a real tragedy if you suffered a heart attack because you just didn't feel like working out for the last year or two.... 
So when you are deciding on what you should do to get started, think about this...Proven and sustaniable exercise programs can come in short bursts of energy which include cardiovascular and resistance (weight) training.  In order to maintain or improve your metabolism it is imperative to move with a little bit of resistance.  Without realizing it you can improve your overall health by increasing resistance and time incrementally.  One thing you need to remember is consistency, try starting a minimum of 3 days a week. Going all out when you haven't done anything in months or years, is like shoveling 18 inches of snow from a 1/4 mile driveway, just not a real good idea.  Make it a priority in your life and give up something that isn't so important, like watching 1hour of T.V.  Stop the cycle of YO-YO Exercising, stay on track,schedule your exercise into your daily calendar and make yourself a priority.