Those who usually train continuously often find it difficult to allow themselves a break, even in the case of the flu and even less if it is a simple cold.
However, challenging your body and forcing it to make extra physical efforts even when it’s not particularly fit is often counterproductive.
Obviously, however, everything depends on the severity of the symptoms and the type of training you intend to carry out.
When you can train with a cold
The cold is a disorder of viral origin, the main symptoms of which are cnasal congestion, runny nose and sneezingsometimes accompanied by headache, sore throat, cough, body aches and low-grade fever. The course is subjective but the infection is contagious only in the first 2 or 3 days.
Although colds are very annoying and sometimes debilitating, they are not serious does not in itself represent an absolute ban on training.
In fact, it depends on how acute it is and whether or not there are other symptoms that can weaken the body and make it difficult to carry on an exercise.
While some movements are absolutely not recommended, others particularly delicate can on the contrary strengthen the immune systemalthough it is vital to keep in mind that there is a delicate balance between the ability to engage in physical activity and that of the immune system to fight infection.
This is why there is no hard and fast rule that says whether or not you can train with a cold, but several elements to consider.
How a cold affects your workout
Colds can present with a wide variety of symptoms, and they all have a slightly different impact on your ability to exercise. Basically, however, it is necessary to take into consideration the fact that When you have a cold, your body uses extra energy to try and fight it, often making you feel more tired than usual. Having less muscle strength and endurance can therefore lead to you not being able to perform a workout as you normally would.
Furthermore, using energy to train could take away from the fight against a cold, which could therefore last longer.
If in addition to the cold is also present fever makes the situation worse because this can affect your body’s ability to regulate temperature, causing you to overheat faster than normal.
Not to mention that sweat a lotas normally happens during a workout, can cause dehydrationa condition that always occurs when you have a cold or the flu and therefore could get worse with extra physical exertion.
In some cases, however, fitness can help you feel better not only because it can strengthen the immune system over time but also because you can play sports leads to the release of hormones endorphins and serotonin which induce feelings of well-being and serenity.
When it’s safe to train
Not all conditions allow you to train. In particular it would be better to abstain in case of intense cough, shortness of breath, muscle pain, general chest congestion, fever and various flu symptoms. In these cases, although there are no absolute prohibitions, it is always better to take a few days off and allow your body to recover at its own pace and having all the energy it needs.
If, on the other hand, you have a mild cold with a stuffy nose or slight sore throat, you can train, always taking into account the specifics of the workouts and the limitations due to your physical condition.
Physical activities indicated and not recommended
Even if you feel fit enough to work out not all activities are recommended.
Better for example let go of circuits that are too intense because the body busy eradicating viruses and bacteria may not have enough energy to do them.
If you don’t want to give up the cardioit is advisable to do so lightmaybe with one walk outdoors, if temperatures permit. The sun, in fact, facilitates healthy blood flow throughout the body and allow you to absorb some vitamin D which helps to strengthen the immune system. Also excellent bicycle and theelliptical.
Strength traininginstead, due to the reduced forces it might be too challengingor. It is therefore indicated to prefer light weights and reduce repetitions.
Timely too renounce to circuits that are too rigorous or long, high intensity workouts and excessively heavy resistance training.
If you feel too tired to carry out these activities, it is important not to feel guilty and to dedicate a few days to rest, waiting to get back in full shape and resume your usual fitness routine.
Whatever routine you choose, when you are sick it is always good to train at home or outdoors and avoid gyms, so as not to infect other people. For the same reason, if you are not the only one to use the tools, always remember to clean them after training, in order to avoid transferring your microbes to others.