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.

Precautions:

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.

Notes:

• 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!