Actually, 20 to 60 minutes of jogging or other moderate cardio will build up your immune system. “Aerobic exercise can increase antibodies that neutralise pathogens, such as bacteria and viruses,” says Amanda Stevens, a medical doctor and professional triathlete.
Actually, 20 to 60 minutes of jogging or other moderate cardio will build up your immune system. “Aerobic exercise can increase antibodies that neutralise pathogens, such as bacteria and viruses,” says Amanda Stevens, a medical doctor and professional triathlete. But the tough stuff , like 90-plus-minute endurance workouts and hour-long sprint-based sessions, can temporarily sap your immunity. “It sparks the body to produce stress-related hormones that significantly reduce the effectiveness of immune cells,” Dr Stevens says. How long your defences stay sluggish depends on how close you are to maxing out (anywhere from three days to a couple of weeks; the latter for a feat like running a marathon). Anyone will tell you not to do long-distance runs or HIIT on backto- back days. The key: Balance them with easier sessions, which makes your immune system stronger over the long haul.
REPEAT AFTER ME
“Feed your focus; starve your distractions.”
ROBIN ARZON, US-BASED ULTRA-MARATHONER, RUNNING COACH AND AUTHOR OF THE NEW BOOK SHUT UP AND RUN: HOW TO GET UP, LACE UP, AND SWEAT WITH SWAGGER
10 The number of kilometres you need to log weekly to reap the maximum cardiovascular benefits of running (namely, lower blood pressure and reduced risk of heart disease). Plus, statistics show you’ll weigh less than people who don’t run at all. SOURCE MAYO CLINIC PROCEEDINGS
YOUR SECRET FIRMING TOOL
When you have no choice but to miss your gym workout, whip out the MTG Sixpad Abs Fit ($299, Aibi) for a quick toning session. Tack the electrode pads on your abdomen (under your shirt) and let the automated training programme run. For 23 minutes, your muscles will vibrate and contract at progressive intensity levels, as they receive electrical impulses via electrical muscle stimulation. The result: A tighter, toner mid-section. Do this daily for a month or so and you can start showing off your tummy in cropped tops!
