{"id":29357,"date":"2022-04-27T12:19:42","date_gmt":"2022-04-27T16:19:42","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29357"},"modified":"2022-05-23T14:48:35","modified_gmt":"2022-05-23T18:48:35","slug":"inflammation-fighting-workout-routine","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/inflammation-fighting-workout-routine\/","title":{"rendered":"Do&#8217;s And Don\u2019ts For An Inflammation-Fighting Workout Routine"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Though we often oversimplify inflammation as something to avoid at all costs, it exists for a very important reason: to protect our body from infection, bacteria, and viruses. Really, this <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279298\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">natural defense mechanism<\/span><\/a><span style=\"font-weight: 400;\"> is only a problem when it\u2019s chronic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many factors impact whether inflammation gets out of control in our system\u2014and our exercise routine is certainly one of them. Here, experts break down the facts on inflammation and share their biggest do\u2019s and don\u2019ts for making sure your workouts are keeping chronic inflammation at bay.<\/span><\/p>\n<h2><b>Inflammation And Exercise<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When talking about inflammation, it\u2019s important to distinguish the acute from the chronic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhen inflammation occurs, your immune system sends out signals to cells to attack bacteria, like an infection, or to clean up debris, be it from a trauma or damaged tissue,\u201d explains Bill Daniels, C.S.C.S., C.P.T., founder of<\/span><a href=\"https:\/\/www.beyondfitnessonline.com\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Beyond Fitness<\/span><\/a><span style=\"font-weight: 400;\">. \u201cThe intention of inflammation is good, but the problems occur when it becomes chronic.\u201d\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK493173\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Chronic inflammation<\/span><\/a><span style=\"font-weight: 400;\"> occurs when your immune system still sends out these signals even when you aren\u2019t sick or injured. This<\/span><span style=\"font-weight: 400;\"> can lead to a host of other issues, such as<\/span><span style=\"font-weight: 400;\"> excessive pain, fatigue, heart disease, some forms of cancer, diabetes, dementia, IBS, and even difficulties maintaining or losing weight.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-of-inflammation\/\" target=\"_blank\" rel=\"noopener\">6 Signs You Have Chronic Inflammation<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that it&#8217;s possible to help reduce that chronic inflammation in your body\u2014and one of the best methods of doing so is exercise. In fact, one study published in the journal <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0889159116305645\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Brain, Behavior and Immunity<\/span><\/i><\/a><span style=\"font-weight: 400;\"> found that just 20-minute sessions of moderate-intensity exercise can have an anti-inflammatory effect. \u201cExercise increases blood flow, and this can help reduce the accumulation of inflammatory cells and cytokines,\u201d says<\/span><a href=\"https:\/\/eatrightfitness.com\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Roger E. Adams<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D., doctor of nutrition and owner of eatrightfitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s a catch, though: When it comes to exercise and inflammation, sometimes more isn\u2019t better. You see, exercise can both cause and reduce inflammation; it all depends on the amount and intensity.<\/span><\/p>\n<h2><b>An Inflammation-Fighting Workout Routine: The Do\u2019s And Don\u2019ts\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">So what does the ideal inflammation-fighting workout routine look like? Abide by these do\u2019s and don\u2019ts.<\/span><\/p>\n<h3><b>Do: Incorporate resistance training\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As long as it\u2019s done appropriately, resistance training is a great way to minimize inflammation in the joints. \u201cJoints without proper lubrication don&#8217;t move well and create friction that results in an inflammatory response,\u201d explains Daniels. \u201cBy adding more movement to a joint through resistance training, you create more lubrication in it, which leads to less friction and ultimately less inflammation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why Daniels recommends incorporating resistance training exercises\u2014whether bodyweight or using an external load\u2014that get each of your major joints moving a few times each week. Just keep in mind that your training should be pain-free, so stick to a level of resistance you can work with comfortably.<\/span><\/p>\n<h3><b>Don&#8217;t: Ignore your pain and injuries<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Aside from maybe a quick burn here and there, your workouts shouldn\u2019t be causing you pain, notes Daniels. \u201cUnless you are getting paid millions to win the Super Bowl, fighting through an injury is a bad idea,\u201d he says. \u201cWhen you push through pain, you create a greater injury leading to more inflammation.\u201d If you are injured or in pain, he recommends taking the time to heal appropriately before training that area again.<\/span><\/p>\n<h3><b>Do: Take rest days<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">As any professional athlete or trainer will tell you, rest days are non-negotiable. When you exercise, you put stress on your body. While this <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> help you increase your stamina and get stronger, the actual adaptation occurs while you\u2019re resting. \u201cBy allowing time between your intense workouts, you can minimize tissue injury and inflammation and allow your body to recover,\u201d Adams says.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/inflammation-lifestyle-changes\/\" target=\"_blank\" rel=\"noopener\">Make These Lifestyle Changes If You Have Chronic Inflammation<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIf bouts of exercise do not have enough recovery in between them, the overall result is the opposite of what is desired and performance decreases,\u201d agrees certified nutrition consultant and health and fitness coach <\/span><a href=\"https:\/\/www.instagram.com\/marvnixon\/?hl=en\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Marvin Nixon<\/span><\/a><span style=\"font-weight: 400;\">, M.S., N.B.C.-H.W.C., C.P.T.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t worry, you don\u2019t have to sit idly on your rest day, though. Just stick with low-impact activities, such as brisk walking or yoga, Adams suggests.\u00a0<\/span><\/p>\n<h3><b>Don\u2019t: Skimp on sleep<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Just as rest days give your body a chance to recover and help reduce inflammation in the body, so do the <\/span><a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need%23:~:text=National%2520Sleep%2520Foundation%2520guidelines1,to%25208%2520hours%2520per%2520night.\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">recommended seven to nine hours of sleep<\/span><\/a><span style=\"font-weight: 400;\"> each night. In fact, too little or inconsistent sleep has been associated with elevated levels of inflammation, per research published in the journal<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fneur.2020.01042\/full\" target=\"_blank\" rel=\"noopener\"> <i><span style=\"font-weight: 400;\">frontiers in Neurology<\/span><\/i><\/a><span style=\"font-weight: 400;\">. \u201cSleep is the best thing you can do to let your body heal, as specific parts of the sleep cycle focus on healing the tissues of the body,\u201d adds Daniels. That&#8217;s right; one of the most important factors in an inflammation-fighting workout routine isn&#8217;t a workout at all!<\/span><\/p>\n<h3><b>Do: Be consistent\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u201cWhen we exercise on a consistent basis, we keep the blood flowing throughout our body at a reasonable pace and help move a lot of the inflammatory cells through the body to be processed and removed,\u201d explains Daniels. He recommends setting a weekly schedule that works for you and sticking to it. \u201cAfter a few weeks, you will start noticing that your joints move better, your digestion is better, and your energy has improved\u2014all signs of decreased inflammation,\u201d he says.<\/span><\/p>\n<h3><b>Don\u2019t: Do more than 60 minutes of HIIT per week<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Some <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/hiit-workout-benefits\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">HIIT training<\/span><\/a><span style=\"font-weight: 400;\"> can be very beneficial, however, doing too much can have the opposite effect and actually cause more inflammation in the body. \u201cAs a general rule, I like to have clients throw in a few 10- to 20-minute HIIT sessions per week, only when their bodies are in a good hormonal and metabolic state,\u201d says online fitness coach,<\/span><a href=\"https:\/\/www.couturefitnesscoaching.com\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">Allison Sizemore<\/span><\/a><span style=\"font-weight: 400;\">, C.P.T., C.S.N. (That means no chronic dieting or over-exercising.) However those workouts break down, she recommends capping total HIIT time at 60 minutes per week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Her reason: When you exercise hard, you create micro-tears in your muscles that must repair and rebuild. The way the magic happens? An inflammatory response. \u201cWhile some of this is necessary and a good thing, too much is not and can create an overstressed environment in which there are chronically high levels of the <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/cortisol\/\" target=\"_blank\" rel=\"noopener\">stress hormone cortisol<\/a> in your body that causes you to lose muscle, retain fat, and lower your guard against illness and injury,\u201d Sizemore suggests.<\/span><\/p>\n<h3><b>Do: Stay hydrated\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Hydration is important for all sorts of reasons and, if you want to minimize inflammation, it\u2019s something you should be striving for before, during, and after each workout. \u201cBy maintaining or increasing hydration levels around your workout, you can reduce the inflammatory response that is natural with more intense exercise because the extra fluid helps flush out toxins in the body,\u201d says Adams. A good rule of thumb: Consume eight to 12 ounces of water before you exercise followed by eight ounces every 30 minutes or so during your workout.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Though we often oversimplify inflammation as something to avoid at all costs, it exists for a very important reason: to protect our body from infection, bacteria, and viruses. Really, this natural defense mechanism is only a problem when it\u2019s chronic. Many factors impact whether inflammation gets out of control in our system\u2014and our exercise routine<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/inflammation-fighting-workout-routine\/\">Read More <span class=\"screen-reader-text\">Do&#8217;s And Don\u2019ts For An Inflammation-Fighting Workout Routine<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":29358,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-29357","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Do&#039;s And Don\u2019ts For An Inflammation-Fighting Workout Routine<\/title>\n<meta name=\"description\" content=\"We all know that exercise is good for us, but it&#039;s not all created equal. 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