Recently, there have been a number of studies assessing the risks and benefits of training with an illness. A study conducted by the Academy of Sports Medicine has discovered a rule which will help keep you safe.
- If the symptoms of the infection are above the neck (sore throat and runny nose) it‘s okay to workout at a moderate intensity. Some research suggests that moderate exercise could actually shorten the duration of the illness. The only exception to this rule is a fever. Exercising with a fever can be very dangerous!
- If the symptoms of the infection are below the neck (vomiting, nausea or congestion on the chest) it’s not advisable to exercise.
If you have symptoms above the neck and you’re feeling adequate and ready to train make sure you are:
- Fully hydrated: Your urine should be completely clear.
- Nourished: You should have consumed protein within the last two hours.
- Not Shaking: Shaking suggests that the neurological system is overloaded.
- Minimise cardiovascular training and aim to do more functional exercises which don’t overload the body with heavy weights i.e. Cable Push/Pulls, Cable Woodchops and Swiss Ball Exercises.
- Use this down time to complete rehabilitation exercises.
- Allow more rest than usual.
- Back your judgment! Stop the session if you don’t feel healthy enough to continue and go straight to bed!