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  • SHOP
    • "CRUSH" No-Jitters Pre-Workout
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    • Weapons-Grade Whey® Protein Complex
    • POWERPLEX™ Plant Protein
    • Creatine Monohydrate (micronized)
    • "FLOW" - Electrolytes & BCAAs
    • REDUX HP™ - Natural Pain Relief & Recovery
    • Mag-ATP Booster
    • Organic Greens Superfood
    • VITALIUM™ Multi-Vitamin
    • SEND BLEND COFFEE
    • The Ultimate Pre-Workout Stack!
    • BULK DISCOUNTS & BUNDLES (Save up to 20%)
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    • "ELEVATE" T-shirt
    • "Sendure X" T-shirt
    • PhysiVāntage® Logo Hat
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    • Stainless Steel Bottle with PV Logo
    • Water Bottle with Sendure-X Logo
    • PhysiVāntage Logo T-shirt
    • Women's Logo Tank Top
  • BOOKS
    • Training For Climbing 3rd
    • One Move Too Many
    • Rock Climber's Exercise Guide
    • How To Climb 5.12
    • Maximum Climbing
    • Learning To Climb Indoors
    • Climbology
    • FREE Training eBook Download >>
  • TRAINING
    • Finger Force Testing & Training with Force Board
    • Lattice UK - Training Equipment
    • Lattice "MX Edge" Lift Trainer
    • Lattice "MxEdge SWITCH" Training Board
    • Lattice "Triple" Testing & Training Hangboard
    • Lattice "Heavy Roller" Forearm Trainer
    • Lattice "MEGA Bar" Portable Hangboard
    • Lattice "QUAD" Pinch Block
    • Lattice Lifting/Loading Pin
    • Lattice "Mini Bar" for Warm-Up & Training
    • Lattice MICROS Training Holds "6 Pack"
    • Training Articles
    • The Ultimate Guide to Hangboard Training
    • Campus Training Is Connective Tissue Training
    • Daily Finger Training Protocol
    • 7/3 Hangboard Training Protocol
    • Tendon Training Process Cycle
    • Finger Injury Rehab Video (A2/A4 Pulleys)
    • Core Training Video
    • Training Podcasts
    • Podcasts on Tendon Training and Injury Prevention
    • Personalized Nutrition for Peak Climbing Performance
  • SCIENCE
    • Tendon/Ligament Plasticity
    • Tendon Structure & Muscle Matrix
    • Tendon Adaptations
    • About Tendinopathy (Are You Injured?)
    • Nutrition for Stronger Tendons
    • Introducing Supercharged Collagen!
    • Research References
    • Podcasts on Tendon Training and Injury Prevention
    • Latest Collagen Research Impresses!
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    • Masters Athlete Team
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    • Training & Nutrition for Developing Stronger Tendons
    • LATEST COLLAGEN RESEARCH!
    • ANNIE SANDERS MAKES HER DEBUT ON THE ADULT CLIMBING CIRCUIT AT 15 YEARS OLD!
    • Climbing Injuries Podcast - Causes, Rehab, & Prevention
    • The 8 Superpowers of the Best Climbers
    • CAMERON HÖRST DECLARES "MARTIAL LAW" (5.15A)
    • Daniel Woods Establishes America's First V17
    • Thirty-Six 5.14 Ascents in 7 Months!
    • Three 5.15s in 2020 by Jonathan Siegrist
  • ABOUT US
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Tips for Staying Healthy and Strong during the COVID-19 Crisis

February 01, 2020

6 TIPS TO BOOST YOUR IMMUNE SYSTEM

Like it or not, medical experts say that the majority of us will be exposed to COVID-19 this year. Having an optimally functioning immune system, then, is essential for fighting this virus...and staying healthy and strong. Here are 6 tips for boosting your immune system.

1. Exercise daily, while maintaining appropriate social distance. Strive to get a muscle pump and breathe heavily for at least 30 minutes per day—it’s good for mind & body! A good goal to shoot for is 30 to 60 minutes of outdoor recreation per day (walking, running, hiking, etc.) and one hour of at-home strength training, bouldering, hangboarding, floor exercises and stretching.

2. Eat a nutritious diet. Consume fruits & vegetables rich in Vitamin C, magnesium, and zinc. Consider taking supplemental Vitamin D. Eat lean protein at every meal and consider using a low-calorie protein supplement. For muscle recovery and immune system strength consume 1.2 to 1.6 grams of protein per kilogram of body weight per day. And drink lots of water!

3. Go outside for at least 1 hour per day. A daily dose of sunshine and fresh air is vital. Keeping proper social distance, go for a walk/run every day...and let your thoughts wander to a future beyond COVID-19. Set new goals!

4. Avoid overtraining. Too much intense exercise can weaken your immune system. (Listen to the podcast linked below for comprehensive instruction for at-home training during the "COVID-19 closedown".)

5. Get adequate sleep. Allow 8 to 10 hours of sleep per night.

6. Keep stress levels low. Stop dwelling on things beyond your control. Unplug from fearful media. Help the needy. Remain positive, hopeful, and purposeful.

Lisa Chulich photo by rich crowder

Photo: PhysiVantage professional climber, Lisa Chulich. (Rich Crowder)


5 KEYS TO "SMART TRAINING" AT HOME

An often-used proverbial phrase, to encourage optimism and proactive action in the face of adversity or misfortune, is to "make lemonade out of lemons."

It's with this perspective that Eric Hörst presents a hopeful mindset and approach for persevering through the COVID-19 crisis.

In this podcast, Eric details five tips for effective home training for body and mind. Employing this guidance will lower your risk of illness and prepare your body for a quick return to high-performance climbing this summer!


© 2020 Eric Hörst | PhysiVantage.com
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