Multisport: How To Survive The Flu Season

By CTS Coach Teri Pitman

Many athletes believe intense physical training enhances immune system function and helps prevent infections, including the "flu" (influenza). To some extent, being physically active does fortify the immune system, but too much training volume or intensity can also increase your risk of getting sick.

Intense or prolonged endurance exercise causes greater production of cortisol and catecholamines, stress hormones that decrease the activity of the key players in the immune system - the T and "natural killer" (NK) cells. These cells are your body's first line of defense against infection. Although the absolute number of immune cells in the blood often rises during exercise, concentrations tend to fall dramatically after exercise ceases. Levels of some immune cell, such as NK cells, can be compromised for several days following an extremely strenuous or prolonged exercise session. In short, the harder or longer you train, the more havoc you can potentially create for your immune system.

Not only can physical overexertion affect the immune system, psychological stressors must also be monitored. Expectations from coaches, family, and sponsors, as well as the stresses of competition, loss of sleep, jet lag, and irregular diet all lead to an increased risk of infection. Emotional stress in athletes is similar to the stress that college students experience during final exams, a time when many students tend to get sick due to depressed immune systems.

Findings from a recent study reported that highly stressed people had double the incidence of upper respiratory tract infections over a six month period compared to unstressed individuals. While the mechanisms that work to promote sickness in overstressed individuals remain unidentified, it was hypothesized that decreased immunity was due to an increased levels of stress hormones.

Overtraining or unbalanced training, without recovery, will also stretch athletes beyond their breaking points - psychologically and physically. Compromising the immune system in this way may result in a variety of symptoms including: swelling of lymph glands, worsening of allergies, and resistance to conventional therapies for colds, influenza or respiratory infections. At this point, the best choice for an athlete is to rest and allow time for recuperation.

How can an athlete prevent illness in the midst of their training program? It seems balance is the best way to maintain your status as a healthy athlete. Balance your stressors, both physical and psychological, with rest and recovery. In regards to training, follow a well thought out, periodized training plan. A training program with planned periods of training and recovery can be the best weapon a busy athlete can have to balance work, family and training. Also, managing psychological stress with relaxation methods, such as meditation, yoga, and deep breathing has been shown to help ward off infection. Through monitoring these physical and psychological components, you will be a stronger, healthier and more balanced athlete.

There are also some common sense "universal precautions" that can help prevent infections, such as practicing good hygiene, resting when feeling symptoms of illness, and maintaining a well balanced nutrition program. Another basic guideline to follow - if your symptoms are above the neck, try a half-speed test drive for ten minutes to judge how you feel. If you're feeling better after ten minutes, continue your workout at full-speed. Whenever you experience fever symptoms that are below the neck or body-wide, resting is your best option.

Here's to smart, safe and healthy holiday training!

© 2004, Carmichael Training Systems, Inc.