Should you exercise with a cold or flu? - Article

[Carpe Diem P.T]

Hopefully this can clear up some misconceptions in regards to training whilst under the weather:

Has a cold or flu brought your exercise routine to a sneezing, sniffling halt? Personal trainer Andrew Cate looks at when it’s safe to stride out, and when it’s best to rest.

Most people catch one or two colds a year, but it doesn't have to wreak total havoc on your fitness routine. Some physical activity when you're sick can be alright, but there are times when exercise can make things worse.

The best way to determine whether you should go to the gym, or go to bed is the extent and location of your symptoms. You will need to give yourself a “neck check”.

You can exercise safely when…

If your symptoms are from the neck up, such as a sore throat, then it’s okay to exercise. Physical activity won’t slow down your recovery, as long as you don’t elevate your heart rate and body temperature too much.

US researchers1 studied people who exhibited an upper respiratory tract infection or “head cold” over 10 days. They compared people who exercised for 40 minutes every second day with people who didn’t exercise at all. They found no difference in symptoms at the end of the study, and that exercising with a minor cold did not alter the severity or duration of the illness.

Green light symptoms (yes, you can exercise)
runny nose
sneezing
watery eyes
sore throat

It’s best to rest when….
If your symptoms are below the neck, such as a tight chest, then your body needs rest. Exercising with major cold symptoms, particularly a fever, will prolong your illness and can be dangerous. Physical activity will compromise your immune system as the body focuses on energy production and muscle function instead of fighting the illness.

If your oral temperature is at or over 37.5 °C (99.5 °F), your body is fighting an infection, and needs rest to recover. Listen to your body, and take comfort that you won't lose any conditioning by taking a few days break.

Red light symptoms (best to avoid exercise)

coughing
fatigue and tiredness
congested or tight chest
chills
nausea or upset stomach
muscle aches
diarrhea
high temperature / fever

Can you sweat out a cold or flu?

When you have cold and flu symptoms, attempting to exercise or “sweat it out” may actually allow your symptoms to become worse. Too much sweat can dehydrate you at a time when you actually need extra fluids to loosen congestion. Dehydration can also dry the mucous membranes in your respiratory tract, worsening a stuffy nose or scratchy throat.

Ease back into your activity

As your symptoms diminish, ease back into your exercise with caution. Start out gently to see how you feel, and if the body responds well, gradually increase the intensity and duration over a few days. Avoid jumping straight back into your old level of effort. Modify your intensity until all the symptoms have completely disappeared.

[MANABOLIC]

if u "really" have a cold, and that means a headache, high temperature and your body is shivering from the slightest movement, you "cannot" train, no matter how hardcore you are. dude, when i get such a fever, i can barely crawl to bed and curl like a wet kitten during a snow storm.

[airborneIRON]

hats off to the guy who has diarrhea and says to himself "yeah, i think i can do squats today."

[Pokoritel]

If you have a cold just take that as oppurtunity to rest up and just chill out.

[Mizzarler]

If you have a cold just take that as oppurtunity to rest up and just chill out.

x 2 i always rest when im sick, usually only takes 2-3 days anyway

[wedge]

This may be a bit off topic, but it seems prudent to post it here. How about allergies? They go hand in hand, at least for me, with the cold or flu. I must be allergic to air or something because so far this summer I think I have only had like three days where my sinuses were not messed up. And it usually borders on nausea. Sometimes I feel worse after a workout, while the next day I feel great.
I went to the doctors a week ago and was put on some drugs, but they don't seem to be fully working.
Any suggestions? For now, I'm just sticking it out.

[Gunz]

Hopefully this can clear up some misconceptions in regards to training whilst under the weather:

Has a cold or flu brought your exercise routine to a sneezing, sniffling halt? Personal trainer Andrew Cate looks at when it’s safe to stride out, and when it’s best to rest.

Most people catch one or two colds a year, but it doesn't have to wreak total havoc on your fitness routine. Some physical activity when you're sick can be alright, but there are times when exercise can make things worse.

The best way to determine whether you should go to the gym, or go to bed is the extent and location of your symptoms. You will need to give yourself a “neck check”.

You can exercise safely when…

If your symptoms are from the neck up, such as a sore throat, then it’s okay to exercise. Physical activity won’t slow down your recovery, as long as you don’t elevate your heart rate and body temperature too much.

US researchers1 studied people who exhibited an upper respiratory tract infection or “head cold” over 10 days. They compared people who exercised for 40 minutes every second day with people who didn’t exercise at all. They found no difference in symptoms at the end of the study, and that exercising with a minor cold did not alter the severity or duration of the illness.

Green light symptoms (yes, you can exercise)
runny nose
sneezing
watery eyes
sore throat

It’s best to rest when….
If your symptoms are below the neck, such as a tight chest, then your body needs rest. Exercising with major cold symptoms, particularly a fever, will prolong your illness and can be dangerous. Physical activity will compromise your immune system as the body focuses on energy production and muscle function instead of fighting the illness.

If your oral temperature is at or over 37.5 °C (99.5 °F), your body is fighting an infection, and needs rest to recover. Listen to your body, and take comfort that you won't lose any conditioning by taking a few days break.

Red light symptoms (best to avoid exercise)

coughing
fatigue and tiredness
congested or tight chest
chills
nausea or upset stomach
muscle aches
diarrhea
high temperature / fever

Can you sweat out a cold or flu?

When you have cold and flu symptoms, attempting to exercise or “sweat it out” may actually allow your symptoms to become worse. Too much sweat can dehydrate you at a time when you actually need extra fluids to loosen congestion. Dehydration can also dry the mucous membranes in your respiratory tract, worsening a stuffy nose or scratchy throat.

Ease back into your activity

As your symptoms diminish, ease back into your exercise with caution. Start out gently to see how you feel, and if the body responds well, gradually increase the intensity and duration over a few days. Avoid jumping straight back into your old level of effort. Modify your intensity until all the symptoms have completely disappeared.



great post... i always wondered if there were certain types of illness that you could actually train through... although a runny nose might not be enough to keep you outa the gym its more than a pain in the ass to blow your nose between every set... lol

[Gunz]

This may be a bit off topic, but it seems prudent to post it here. How about allergies? They go hand in hand, at least for me, with the cold or flu. I must be allergic to air or something because so far this summer I think I have only had like three days where my sinuses were not messed up. And it usually borders on nausea. Sometimes I feel worse after a workout, while the next day I feel great.
I went to the doctors a week ago and was put on some drugs, but they don't seem to be fully working.
Any suggestions? For now, I'm just sticking it out.

ask your doc if its ok to train w you allergies.. based on what has been said here so far.. i dont see why it wouldnt be ok...

[js71474]

As always great post Carpe, as Gunz said it's nice to know what you should and shouldn't be trying to train through.

This may be a bit off topic, but it seems prudent to post it here. How about allergies? They go hand in hand, at least for me, with the cold or flu. I must be allergic to air or something because so far this summer I think I have only had like three days where my sinuses were not messed up. And it usually borders on nausea. Sometimes I feel worse after a workout, while the next day I feel great.
I went to the doctors a week ago and was put on some drugs, but they don't seem to be fully working.
Any suggestions? For now, I'm just sticking it out.I used to have sever allergies and was taking a certain allergy med twice a day, training with the allergies was just a pain in the ass because of the constant nose drip but it never hindered my sessions. I am thankful now that I no longer suffer from the constant allergies, don't know what happened but they just disappeared.

[Phil800101]

Great post Brad, very informative.

[Carpe Diem P.T]

thanks boys.

Allergies suck for sure but they are only affecting the head so they should not affect your work out too directly. they can make you slightly fatigued due to mental stress.

I had my sinuses operated on last year to widen the nasal cavity and remove polyps (blockages) - didn't make much difference sadly. im a sneezing and snot dribbling machine this time of year.

[Joff the Beast]

This may be a bit off topic, but it seems prudent to post it here. How about allergies? They go hand in hand, at least for me, with the cold or flu. I must be allergic to air or something because so far this summer I think I have only had like three days where my sinuses were not messed up. And it usually borders on nausea. Sometimes I feel worse after a workout, while the next day I feel great.
I went to the doctors a week ago and was put on some drugs, but they don't seem to be fully working.
Any suggestions? For now, I'm just sticking it out.

I have severe spring allergies and I always train anways. All day long until the moment I hit weights I have big allergy symptoms. But immediatly after my first set Im ok.

It seems that the body shut down the allergy response to put his focus into the physical effort.

It doest alter my workout at all. But 5-10 minutes after Im done the symptoms come back...

[MetalAsh12]

Interesting article; but, if and when you decide to go to the gym with a cold, please, PLEASE wipe down equipment that you use. No one else wants the shit you have.

[ralf_snake]

Well with me its funny, when ive got a cold for a a couple days, or its just coming up. You can work it out. I think it has something to do with the Nitro Caps you take before and after WO.

[Feel The Power]

x2.. really appreciate the info on this..

[wedge]

As always great post Carpe, as Gunz said it's nice to know what you should and shouldn't be trying to train through.

I used to have sever allergies and was taking a certain allergy med twice a day, training with the allergies was just a pain in the ass because of the constant nose drip but it never hindered my sessions. I am thankful now that I no longer suffer from the constant allergies, don't know what happened but they just disappeared.

*Bump
Was just doing some research on allergies and antioxidants and found some interesting info that made me think of this thread and this post in particular. Through a Google search, I "discovered" that things such as fish oil and fatty acids (Omega) and vitamins, especially Vitamin C (Pak) can help keep allergies in check.
I've stopped taking my sinus meds for allergies about a week ago, because the tab they have me taking is expensive for only a handful of doses and the nasal spray kills your nose. And to be honest, I haven't felt better in a long time. Still a bit stuffed up, but nothing worse then when I was on the sinus meds.
The only thing I have really changed diet wise is now I force down Pak every morning instead of blending it up with my shake and have included Omega as a staple of my supplements. I can't prove Pak and Omega are why my sinus allergies are under control, but if they do play a part, no matter how small, it is a great "side-effect."
Has anyone else dealt with anything like this?

[Tron]

*Bump
Was just doing some research on allergies and antioxidants and found some interesting info that made me think of this thread and this post in particular. Through a Google search, I "discovered" that things such as fish oil and fatty acids (Omega) and vitamins, especially Vitamin C (Pak) can help keep allergies in check.
I've stopped taking my sinus meds for allergies about a week ago, because the tab they have me taking is expensive for only a handful of doses and the nasal spray kills your nose. And to be honest, I haven't felt better in a long time. Still a bit stuffed up, but nothing worse then when I was on the sinus meds.
The only thing I have really changed diet wise is now I force down Pak every morning instead of blending it up with my shake and have included Omega as a staple of my supplements. I can't prove Pak and Omega are why my sinus allergies are under control, but if they do play a part, no matter how small, it is a great "side-effect."
Has anyone else dealt with anything like this?

I notice a change in the severity of my allergies while taking a multi such as pak... Although I get them bad from mold/mildew... my eyes feel horrible... couldn't wear contacts for a month... it gets a lot worse when off of the multi.

[airborneIRON]

i'm sick today and i'm stayin home from the gym. its absolutely killin me, but i know its best

[Shaffer_515]

it makes no sence to me to train while sick...your run down and worthless and you cant give your training 100% of the effort because your under the weather....you waisting time and energy...rest up and be smart about it....

why go to the gym sick and wear your self out ...just to be worn out longer beacause you didnt rest...it makes no sence to me...

[randombaz]

hats off to the guy who has diarrhea and says to himself "yeah, i think i can do squats today."

lol