Training while sick? Sweat it out!!
Training while sick. Sweat it out!
So you’re feeling a little under the weather. Runny nose, sore throat, congested. Should you stay in bed feeling sorry for yourself or go train?
If you’re experiencing pain, headaches, fever or vomiting, then its best you stay at home and see a doctor.
If your symptoms are limited to the common cold, get off the couch and go train!
There are lots of benefits to training whilst sick, and you may even find you’re stronger! Hard to believe but your body’s immune system releases antibodies in profusion to fight the invading toxins that are actually strength enhancers. Especially in the early stages of the flu.
Benefits of training whilst sick.
Resistance training can help speed up recovery by flushing useful healing nutrients through your body. Done in moderation, at low volume, ensuring you aren’t pushing yourself to the point it becomes a struggle to breathe, weight training or low intensity cardio is a great way to purge the body of your cold.
Getting out of bed and staying active is also a good way to maintain a
positive attitude and avoid that victim mentality that can make us all very unproductive. Take control and accomplish something with your day!
How to train when sick.
When you’re sick you will most likely find your muscular and cardiovascular endurance is compromised. However as mentioned earlier your strength is increased.
It’s time to ditch any plans you had to try out that German volume training and stick to low volume/low intensity workouts. Something like 3 exercises for 3 sets of 5 reps each, ensuring to take long rest breaks (3 – 5 mins) will be much more effective then running yourself into the ground.
Make sure you’re picking a weight you can nail 5 reps at. You want to leave this workout feeling empowered not defeated and going to failure will be too taxing on the body.
What else?
Besides appropriate training there are a few other things you can and should be doing to kick the flu.
- Get plenty of rest after you have trained.
- Keep your fluids up and drink lots of water
- Hot steamy showers (steam will help with sinus congestion)
- Gargle salt (helps with a sore throat)
If you can avoid antibiotics and cold and flu medicines, sticking to natural remedies and a healthy diet. This will protect your gut health and leave your body stronger once you’re recovered.
Thanks for reading!
Koben Moore
TeamASF