With the spread of COVID-19, people’s interest in ‘health’ is increasing. Most people are interested in taking various nutritional supplements or exercising to boost immunity or improve physical strength. Then, based on the interview with an expert (Professor Dongmin Kwak, Department of Sports Science, Hanyang University), we would like to try to improve the performance of exercise based on information about exercise and what exercises we can do simply.
Boosting immunity through exercise is the best way to win against viruses
Professor Kwak said that although there is no direct correlation between COVID-19 and exercise, it could have a positive effect by increasing immunity through exercise. Immunity is a system to defend against viruses that infiltrate from outside into our body.
Like Tamiflu, a treatment for the H1N1 flu that was prevalent around the world in 2009, no complete treatment or vaccine has been developed to prevent COVID-19. In light of this situation, Professor Kwak said that the best way is for people to overcome the virus by boosting their immunity.
According to Professor Kwak, the relationship between exercise and immunity appears to be positive in many papers and studies. In his paper, “Exercise prescription for strengthening immunity,” he stated that ‘the last vaccine that mankind has is immunity’. Vaccines increase artificial immunity and prepare for only one disease, whereas the immune system can respond to its own body from various diseases, so it can be said to prepare a sure measure for health. In order to develop such immunity, ‘moderate exercise’ is the most basic.
What is moderate exercise?
It is reported that exercise increases the metabolic function of the human body and enhances the functions of early immunity and adaptive immunity. However, just as an excessive amount of supplements becomes poison, depending on how you exercise, you can influence the state of your immune system. In other words, we need ‘appropriate exercise’.
Professor Kwak recommended moderate exercise and aerobic exercise for at least 30 minutes a day. In particular, he recommended ‘interval training’ with slightly different speed and appropriate intensity control rather than walking at the same speed. In addition, he said that strength training requires flexible training according to his physical condition. After selecting several types of exercise, he recommends increasing the intensity gradually, emphasizing that the exercise should be performed accurately with the correct posture and technique.
In addition, Professor Kwak said that the aerobic exercise amount recommended by ACSM (American College of Sport Medicine – American Society of Sports Medicine) is moderate-intensity, 3 to 5 days a week, 20 to 30 minutes or more at a time, and strength training is 1RM. (Repetition Maximum) 60~80% of the recommended 3 times a week, and the duration of one session should not exceed 50 minutes.
anaerobic and aerobic exercise
There are various types of exercise (aerobic, anaerobic, isometric, isotonic, isokinetic), but generally, it is largely divided into two types: aerobic exercise and anaerobic exercise.
Aerobic exercise is an exercise that can be performed while maintaining comfortable breathing and consumes oxygen for a considerable period of time. Examples include running, climbing, swimming, biking, jumping rope, walking, and dancing. It has a positive effect on cardiovascular conditions such as strengthening the heart muscle (improving blood circulation) by helping to improve cardiorespiratory endurance as well as improving physical strength and diet. .
Anaerobic exercise is exercise in a state in which oxygen supply is insufficient or insufficient during exercise. Examples include push-ups, wrestling, weightlifting, sprinting, and squats. It strengthens the muscles and bones around joints to prevent arthritis, osteoporosis, and sarcopenia.
The difference between aerobic exercise and anaerobic exercise is which energy is used during the movement of the human body. Aerobic exercise uses oxygen to be used for energy metabolism, while anaerobic exercise uses carbohydrates stored in muscles as energy. Professor Kwak selected the burpee test for the aerobic home workout and the squat for the anaerobic home workout as two home workouts recommended for people who are training at home due to the Corona 19. Lastly, the first step of exercise is difficult, but if exercise becomes a habit, it is a way to not only improve physical strength but also improve quality of life.
Due to COVID-19, the amount of activity in daily life has decreased, resulting in weight gain and decreased muscle strength. Therefore, it is recommended to increase immunity with various ‘exercise’, which is the best vaccine to protect us from viruses. We look forward to overcoming the weight gain caused by COVID-19 and living a healthy life with moderate exercise to prepare for the penetration of the virus.