The most annoying question asked by fitness people, there must be this: How can you still get sick when you have such a big muscle?
Since I worked out, although my overall physical fitness has improved, I have not been spared by seasonal flu. "Friendly" greetings from relatives at this time are sometimes really dumbfounding.
In fact, according to scientific research, fitness people need to constantly stimulate and destroy muscle fibers to reorganize. In fact, immunity has no advantage compared with others, or even disadvantages. So a cold is not unusual.
But can I exercise after catching a cold? This is a problem. I found the information, and I will give it a good answer today.
Fitness enthusiasts will "work hard" to train in order to maximize their athletic potential, even if they are sick. But is it better to insist on training when you have a cold? Is it better to wait until the cold is over?
Should you train when you have a cold? If you have these symptoms: fever, fatigue, etc., you should not train. If you have these symptoms, I suggest you rest your body to restore immunity and reduce the risk of further aggravation.
Although some colds require us to suspend training, there are also colds that allow us to train and are unlikely to further affect the immune system. Here, I will discuss when we can train when we have a cold and how we can adjust our training when we have a cold.
Can I train when I have a cold?
Sometimes we can train when we have a cold, and sometimes we should stay at home to recover.
Body signals that can be trained
The advice given by medical experts is,If our symptoms occur "above the neck" and are considered a mild cold, it is acceptable to continue training. Symptoms that occur above the neck include:
● sore throat
● nasal congestion
● sneezing
● watery eyes _strong23 br img 15 Body signals that cannot be trained If the symptoms occur below the neck, or more severe, I suggest that you should not train, but should concentrate on rest and relaxation to promote physical recovery. Symptoms occur below the neck and may include: ● cough ● body pain ● fever (body temperature equal to or higher than 38.3 degrees Celsius) ● diseases involving the digestive system It is also important that treat other members of the gym with respect and courtesy, keep distance, wash hands frequently, and control coughing and sneezing. If there is a possibility of infection, it is best to stay at home to ensure everyone's safety.
The study of
related to the study of iron when sick, Strenuous exercise will temporarily weaken the immune system function, Therefore, I do not recommend strenuous exercise when you are sick, especially when your immune function has been compromised.
Low to moderate intensity exercise can strengthen our immune function when we are sick, but overtraining (long time, heavy training, high intensity) will suppress immune function after training. Researchers refer to this period of impaired immunity as the "empty window period". At this time, the body is more susceptible to infections by viruses and bacteria.
Research also shows that forced training, especially fever-the most dangerous symptom, when we are at a high body temperature, training will further increase the body temperature, which will give The impaired immune system causes more stress.
Training when you have a fever also increases the risk of dehydration, which can be dangerous in extreme cases.
How should you train when you are sick?
When you are sick, you should avoid heavy training and high-intensity training. The reason is that training will bring pressure to the body. When we are comfortable, we can recover from the pressure, and thus become stronger and more resilient.
However, when you catch a cold, your body is already under pressure, even to the extent that the immune function is impaired. If trains too hard, it will only make the physical condition worse, which will further damage the immune function and put you at the risk of getting worse.
In addition,When you are sick, the body tends to become more tired because the body is fighting infection. If you try to train at a higher intensity when you are tired, it will significantly increase your risk of injury. The reason is that , especially when physically fatigued, is more likely to make mistakes in actions-this may cause accidents in training, affect recovery, or be injured due to excessive burden on body tissues.
Instead, we should use low to medium training volume and intensity for training, which will promote physical recovery, so that we can resume our daily training plan as soon as possible. The most beneficial training at this time should be the training focused on technique, because it only needs to use a smaller weight.
My own experience of lifting iron when I have a cold will get better because of my own experience of lifting iron when I have a cold and I can’t help my body gradually. Severe illness is attributed to following a periodic and scientific training plan, and such training fully promotes recovery, and intake of sufficient calories and trace elements can also improve immunity.
research shows that nutrition plays a great role in maintaining immune function on training days, especially in the "empty window period" of immunosuppression after training.
When I have a mild illness, I go to the gym with the attitude that today will not be the best training day; but the training actually works well because I will take a step back and focus on what I have overlooked. On technical issues.
I suggest to be realistic about the feelings of the body, but don't think that you are completely unsuccessful, unless we encounter more serious symptoms or symptoms that occur below the neck.
If I’m not sure if I can train, I will go to the gym as usual, start my warm-up, and then adjust the training based on how I feel after warming up-if I still feel tired, I will do some light aerobic exercises and flexibility/stability exercise.
If I feel good after warming up, I will continue to exercise as planned, but with less training volume and lower intensity. I do this to strengthen recovery and enhance immunity, not to put more pressure on my body than it can withstand and prolong the condition.
Back to the gym after a cold
After leaving the gym for a period of time due to illness, return to the gym again, I suggest slowly increasing it to the original Training volume and intensity. The longer fitness enthusiasts spend recovering from a cold, the longer it should take to train before the body recovers.
Although we may feel better when we return to the gym, our immune system may not have reached 100% (depending on the severity of the cold). Therefore, we must continue to train in a way that can promote and improve the level of immune function, rather than overtraining, which will cause the immune system to be damaged again.
Finally
It is important to monitor your physical symptoms and take action based on how you feel. It is best to focus on promoting recovery and return to the daily training program. Trying to forcibly endure a more serious illness will only further delay the illness and even put the body at risk of suffering from a more serious illness.
Did you train when you were sick? Leave a message and tell me in the comment area.You are welcome to raise any topics you care about, and I will work hard to contribute more dry goods.
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