A flu shot may be one shield for keeping the bug away this winter, but there might be another way to fortify yourself even further.
Researchers from the London School of Hygiene & Tropical Medicine in the United Kingdom found that exercising vigorously for about 2 1/2 hours per week (or 20 minutes per day) can reduce your chances of catching the flu by 10 percent. Ten percent may not sound like a lot — unless you fall into that 10 percent, which would make you 100 percent miserable.
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For a “prescription,” we turned to Texas-based fitness trainer Charles Austin, an Olympic gold medalist in the high jump, who created this high-intensity fitness routine, which should take 60 minutes to complete. Do it three times per week, and you’ll be on your way to a healthier winter. And flu or no, this is one way to stay in tiptop shape.
Getting ready
After warming up for five minutes on a treadmill, elliptical or bike at a moderate pace to get your heart rate up, stretch all your muscle groups and do five explosive sprints for 90 feet each.
Agility run: Measure 90 feet, and place a cone or other marker at the start and end. Run from one cone to the next, then run backward to the beginning. Once you get back to the original cone, do a lateral shuffle, side-stepping to the second cone and back again. Repeat the entire set four to six times, timing each set and trying to beat each time. Take a 1- to 2-minute break between each set.
Plyometrics
Do each exercise for one set of 30 to 40 seconds at a quick, controlled pace.
Squat jumps: Squat until your thighs are parallel to the floor and jump straight up before returning to your starting position.
Lateral squat jumps: Squat until your thighs are parallel to the floor and jump side to side, returning to your starting position between jumps.
Speed skater: Squat into a quarter squat (a quarter of a deep squat), with your feet shoulder-width apart. Jump to your right, and when you land, your left foot should touch the floor behind you approximately 1 foot past your body. Immediately jump to the left with your right foot touching behind you approximately 1 foot past your body. Repeat.
Single leg hops: Balance on one leg and hop up and down. After 30 seconds, switch legs and repeat.
Medicine ball toss: Get a medicine ball that weighs 5 to 10 pounds. Hold it with both hands at chest level. Squat into a quarter squat before jumping up and throwing the ball as high up as you can. Let the ball hit the floor, and repeat 19 times. Do three sets of 20.
Body strength
Do 15 to 20 reps for each exercise.
Pushups: Get into a plank position with your arms extended just beyond your shoulders. Lower your body to the floor with your arms, and once your arms reach a 90-degree angle, push your body back up into the plank.
Toe touch: Lying on your back with your feet straight up in the air so your body forms a 90-degree angle, arms on the floor above your head, reach up and touch your toes with your hands.
Back hypers: Lying flat on the floor on your stomach with both hands behind your back, keep the tops of your feet flat on the floor, toes pointed straight back, and raise your upper body off the floor and then lower it back down.
Crunch with twist: Lying on your back with your right leg bent and your right foot resting flat on the floor, place your left leg across the right leg so your ankle on your left leg is resting right below the knee of your right leg. Place your right hand on the back of your head and your left hand on your side. Keeping your hand on the back of your head, rise up and touch your right elbow to your left knee. Reverse your legs and hands and repeat.
Pushup hand clap: Get into a plank position with your arms extended, holding your body off the floor. Lower your body to the floor, bending your arms. Once your arms reach a 90-degree position, launch your body up off the floor so you can clap your hands together and quickly place your hands back to the floor. Alternatively, this may be done on your knees.
Leg lifts: Lying on your back with your legs straight and your arms extended to the sides of your body, raise both legs up at the same time so your body forms a 90-degree angle. Keeping them straight, lower them back to the floor and repeat.
Lateral leg lifts: Lie on your right side with your legs straight and the top leg resting on your bottom leg. With both legs staying together and your right arm behind your head and your left arm pushing on the floor, raise them both as high off the floor as you can. Roll to the other side and repeat.
L-Overs: Stand straight with your arms extended over your head. Keeping your arms and legs straight, bend your body to touch your toes and come back up, keeping your arms straight.
Windshield wipers: Lie on your back with your legs straight up. Keeping your legs together and straight, lower them to the left side and tap the floor. Bring them back up, then tap the floor on the right side of your body.
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Cooldown: Do five minutes on the treadmill, elliptical or bike at a slow to moderate pace before stretching all of your muscle groups for about 10 minutes to ensure that your body is properly cooled down.
There, now doesn’t getting the flu sound a lot more attractive? Just kidding.