The COVID-19 pandemic brought global attention to respiratory health and immunity like never before. While we’ve learned to be more cautious about viruses like the flu and COVID-19, the real takeaway is this: your body is your best defense. Specifically, your body composition — the ratio of fat to muscle — plays a powerful role in how well you fight off infectious diseases.
At SPENGA Sugar Land, we don’t just help you burn calories. We help you build a resilient, strong, and balanced body that supports your immune system all year long.
The Respiratory System: Your First Line of Defense
Your respiratory system is a vital part of your overall health. It delivers oxygen to your organs and removes waste gases like carbon dioxide. But it’s also your first defense against airborne viruses. Tiny hairs called cilia in your nose and airways trap particles and prevent invaders from entering the lungs.
When pathogens — like viruses or bacteria — manage to get past that barrier, your immune system steps in. How strong that immune response is depends, in part, on how well your body is balanced internally.
Common Infectious Respiratory Diseases
Let’s look at four of the most common respiratory illnesses:
- The Common Cold
Usually caused by rhinoviruses, colds are mild but disruptive. Symptoms include sneezing, congestion, and fatigue. While recovery usually takes 7–10 days, people with poor immune health may be at risk of complications like bronchitis. - Influenza (The Flu)
The flu is more intense than a cold and includes body aches, chills, and high fevers. Around 8% of the U.S. population contracts it each year. Vaccination, hydration, and immune strength are key to quick recovery. - Pneumonia
A lung infection that can be viral, bacterial, or fungal, pneumonia fills the lungs with fluid or pus, causing difficulty breathing. It’s especially dangerous for the elderly and immunocompromised. Rest, hydration, and immune support are critical for recovery. - COVID-19
Caused by a novel coronavirus, COVID-19 has a wide range of symptoms—from mild coughs to life-threatening respiratory failure. Asymptomatic spread, prolonged illness, and long COVID are reasons why prevention and immune strength are more important than ever.
The Immune System and Body Composition
So what does your muscle mass have to do with fighting illness? A lot, actually.
Research shows that individuals with higher skeletal muscle mass have a greater number of immune cells circulating in their bloodstream. When you engage in strength training, your muscles release myokines, hormone-like proteins that reduce inflammation and enhance immune response.
On the flip side, excess visceral fat (the fat around your internal organs) produces inflammatory cytokines that impair immune function. This chronic inflammation can weaken your response to infection and make you more susceptible to severe illness.
Why SPENGA Is Uniquely Positioned to Support Immune Health
SPENGA’s signature combination of Spin, Strength, and Yoga provides a holistic approach to building a healthier, more resilient body.
- Spin: Improves cardiovascular health and lung capacity, enhancing oxygen flow throughout the body.
- Strength: Builds lean muscle mass, which boosts your immune defense and regulates blood sugar.
- Yoga: Reduces stress hormones like cortisol, which can suppress immunity when chronically elevated.
This triple-threat format improves body composition, reduces stress, and supports overall wellness — all key components for immune resilience.
Immunity-Boosting Benefits of a SPENGA Routine
Here’s how a consistent SPENGA practice supports your health:
- Better muscle-to-fat ratio
More muscle = more immune-regulating myokines. Less visceral fat = lower chronic inflammation. - Enhanced circulation
Exercise helps move immune cells throughout the body more efficiently. - Lower risk of chronic disease
Conditions like diabetes, obesity, and cardiovascular disease increase risk of complications from respiratory illness. SPENGA helps you reduce those risks naturally. - Improved stress response
Chronic stress wears down your immune defenses. Yoga and mindful recovery help counteract that damage. - Faster recovery from illness
A stronger body recovers faster. When your body is conditioned, illness may feel less intense and recovery quicker.
Your SPENGA Action Plan for Better Immunity
You don’t have to overhaul your life overnight — small, consistent changes yield big results. Here’s how to get started:
- Train 3–4 times per week: Aim for regular, moderate-intensity workouts — not overtraining.
- Focus on full-body strength: Compound lifts and resistance training are key to muscle-building.
- Stay hydrated and fuel smart: Eat nutrient-dense, protein-rich meals and drink water throughout the day.
- Prioritize rest and sleep: Recovery is when your immune system rebuilds.
- Measure progress: Use InBody scans to track visceral fat reduction and lean muscle gain.
Bonus: Lifestyle Habits That Complement Your Workouts
In addition to working out, the CDC recommends:
- Washing your hands often for 20+ seconds
- Avoiding close contact with sick individuals
- Cleaning high-touch surfaces regularly
- Wearing masks when needed in high-risk environments
- Avoiding smoking and secondhand smoke exposure
The Takeaway
You may not be able to completely avoid viruses — but you can create a body that’s better equipped to fight them. Improving your body composition through strength, movement, and recovery isn’t just about looking better — it’s about living stronger.
At SPENGA Sugar Land, we’re here to help you build a healthier, more resilient you. One workout at a time.
