9Round Fitness Blog


Protect Yourself: Flu Season is Back

30 Sep 2018

We hate to be the bearers of bad news, but cold and flu season is fast approaching and there’s almost nothing we wouldn’t do to avoid coming down with a virus. Unless you're planning on living in a plastic bubble for the next several months, there are measures you can take to ward off those nasty germs. Flu shots, extra vitamins, lots of hand washing and disinfecting, weird herbal remedies – we’ve tried it all! 

While conventional aerobic exercise was long considered the gold standard of a good workout, times have changed and research now shows that high-intensity interval training (HIIT), like the 9Round workout, is far more efficient and effective when compared to longer, slower cardio workouts. Preventing obesity and diabetes, reducing stress, and lowering your blood pressure are among the most obvious benefits of regular exercise. Maintaining a fitness regimen can also go a long way toward warding off a stroke. But what if we told you that sticking with a regular fitness routine of only 30 minutes, three times a week, could help you ward off the sickness of the season?

Vigorous Exercise Is Excellent Preventive Medicine Against Cold and Flu
When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. This includes (but is certainly not limited to) seasonal colds and influenza.

Studies have shown that regular exercise will help prevent the common cold. One study, published in the American Journal of Medicine, showed that women who exercised regularly were found to have half the risk of colds compared with those who didn't work out. And the ability of moderate exercise to ward off colds seemed to grow the longer it was used. The enhanced immunity was strongest in the final quarter of the year-long exercise program, suggesting that it is important to stick with exercise long term to get the full effects.

Intensity Matters
Ideally, to get the most benefits from your exercise, you need to push your body hard enough for a challenge while allowing adequate time for recovery and repair. One of the best ways to accomplish this is with HIIT, which consists of short bursts of high-intensity exercise. HIIT maximizes your secretion of human growth hormone (HGH), optimizes your metabolism, and helps regulate your insulin and blood sugar.  And nothing beats it in terms of efficiency. For Instance, you can complete an entire 9Round workout in only 30 minutes.


There are clearly a mountain of benefits to maintaining a regular fitness regimen. To get the most of your time in the gym, check out the HIIT workout at 9Round, where you can reap all of the benefits we mentioned above, and more, in only 90 minutes a week! If you haven’t tried 9Round already, your first workout is FREE, find your nearest location and start fighting for your health today!