COMO TREINAR E COMPETIR SEM FICAR DOENTE | Exercício piora a imunidade? E como melhorar?

Summary

This video script delves into the intricate relationship between physical activity and immunity, explaining how moderate exercise can bolster the immune system, while excessive training can temporarily impair it. The script offers practical advice on maintaining health during intense training and competition, emphasizing gradual load increases, proper recovery, behavioral strategies to minimize exposure to pathogens, and the importance of nutrition and hydration. It also dispels myths about immunity and stresses the complexity of the immune system, highlighting the need for a balanced approach to training and lifestyle for optimal health.

Takeaways

• 😀 Regular physical activity can improve the immune system and reduce the risk of infections like the common cold.
• 🏃‍♂️ Intense physical training, especially before or during peak training periods, can temporarily weaken the immune system and increase the risk of illness.
• 💊 The immune system is complex and cannot be simply 'boosted' by a single supplement or action; it involves various cells, tissues, and organs.
• 🛡 The innate immune system provides a general defense from birth, while the adaptive immune system develops over time in response to specific pathogens.
• 🧬 Genetic factors and external factors like stress, nutrition, and sleep influence the immune system's functionality.
• 📉 The relationship between physical activity and immune function follows an inverted 'J' curve, where moderate exercise is beneficial, but too much can be detrimental.
• 🤧 High-intensity exercise, especially over 90 minutes and without proper carbohydrate intake, can lead to a higher risk of upper respiratory tract infections.
• 😷 Athletes are more susceptible to infections during periods of high training intensity and around competition times, which can be critical for performance.
• 🛑 To avoid illness during training, gradual increases in training load and listening to the body's signals of overtraining are crucial.
• 🌡 Environmental factors such as cold and wet climates are not scientifically proven to cause more colds, but behaviors like gathering indoors in winter can.
• 🥗 Maintaining a balanced diet, staying hydrated, and managing stress are key behavioral strategies to support immune health during intense training periods.

Q & A

What is the delicate relationship between physical activity and immunity?

The relationship between physical activity and immunity is complex. Moderate physical activity can improve immunity and reduce the risk of infections, but excessive and intense training can suppress the immune system temporarily, increasing the risk of illness.

How does the immune system work in general?

The immune system is composed of various cells and organs that work together to protect the body from any aggression, such as viruses, bacteria, fungi, parasites, and toxins. It also plays a significant role in wound healing and consists of two main parts: the innate immune system, which we are born with, and the adaptive immune system, which develops over time as we are exposed to various pathogens.

What are the two types of lymphocytes mentioned in the script, and what is their function?

There are two types of lymphocytes: T and B. B lymphocytes produce antibodies that combat invaders, while T lymphocytes have various roles in the immune response, including activating other immune cells.

How does moderate physical activity affect the risk of catching a cold or other infections?

Moderate physical activity can reduce the risk of catching infections by one-third compared to a sedentary lifestyle. It prepares the body to combat infections more effectively by improving the immune system's response.

What is the term 'IVAS' mentioned in the script, and what does it refer to?

IVAS stands for 'Infeções do Trato Respiratório Superior' or 'Upper Respiratory Tract Infections' in English. These are common infections that include the common cold, flu, sinusitis, and pharyngitis, most of which are caused by viruses.

What happens to the immune system during intense physical training or right before a competition?

During intense physical training or right before a competition, the immune system can be temporarily suppressed due to the release of stress hormones like adrenaline and cortisol, which increases the risk of infections.

What are the conditions of exercise that can increase the risk of worsening the immune system?

Exercise that is continuous and prolonged, lasting more than 90 minutes, with a moderate to high intensity of 55% to 75% of the maximum aerobic capacity, and without the necessary carbohydrate supplementation, can increase the risk of weakening the immune system.

Why are athletes more susceptible to infections during competition periods or cold climates?

Athletes are more susceptible to infections during competition periods due to the high intensity and stress associated with training and competition. Cold climates may also increase the risk of infection due to the higher likelihood of indoor gatherings and potentially lower vitamin D levels from less sun exposure.

What are some behavioral strategies to avoid getting sick during intense training or competition periods?

Behavioral strategies include avoiding crowded places with poor ventilation, wearing masks in public transport or crowded areas, using hand sanitizer frequently, practicing good hygiene such as handwashing, and staying up to date with vaccinations.

What are some nutritional strategies to maintain a healthy immune system during intense training?

Nutritional strategies include avoiding excessive alcohol consumption, ensuring adequate carbohydrate intake before and during training, maintaining a balanced diet without energy deficits, and staying hydrated.

What is the role of sleep in maintaining a healthy immune system?

Sleep is fundamental for the proper functioning of the immune system. Adequate rest allows the body to recover and helps maintain the immune system's ability to fight off infections effectively.