Getting sick is quite easy, even if you do not overload the body with intense training and do not get cold after sports. This is entirely possible, because viral diseases affect the human body very aggressively. They can destroy even strong immune defenses.
Many athletes in this case do not know what to do next, and whether they can play sports with a cold. The opinions of doctors on this subject cannot be called unambiguous. Some argue that small power loads will not harm the body, although they will not make the healing process faster. The second half of experts say that during the common cold, the hormone cortisol is released, which destroys muscles, so classes in the hall will not be useful.
Doing Sports During Colds: General Information
It is believed that the average person is sick about 2-3 times every year. At first glance, this figure does not seem to be very significant, but if you calculate that each ailment requires at least a week to recover, about a month of time lost during illness comes out in a year. For example, if a fitness athlete has not been training for a month, then good results can be forgotten: volumes are lost, the relief swims. The same problems appear in male bodybuilders. A simple question arises as to whether it is still possible to play sports when you are sick.
The relevance of this problem provoked a number of studies that showed that with a common cold in a mild form, an athlete can afford small classes (the key phrase is small). But it is impossible to vouch for the quality and effectiveness of the training, because it will not work to complete the exercises at full strength. Sports with colds cause dizziness, nausea, and even loss of consciousness. That is why it is impossible to torture the body in such a period, trying to increase productivity.
Cold or severe infection: symptoms
When a person suffers from acute respiratory viral infections, it is possible to trace how the lymph nodes increase (on the neck, in the groin area, etc.). Lymphatic fluid itself is a substance that removes decay products, harmful microorganisms, and toxins from the body. When the lymph nodes swell, then the leukocytes contained in the lymph are trying to create a barrier to infection and prevent it from spreading throughout the body.
It is important to understand what exactly happens with the activity of the sick person. If you play sports during an ailment, then the infection will not be retained in the lymph nodes, but will spread along with intensely circulating blood throughout the body. Even getting sick with a common cold, a number of complications can be brought to a weakened immune system. That is why experts say that in the early days of a cold, physical activity is strictly prohibited, especially if, in addition to other symptoms, an increase in lymph nodes is observed.
The same negative response to the desire to play sports is received by patients with the flu. This disease is one of the types of acute respiratory viral infections, proceeding with more acute and enhanced symptoms. In addition to the standard symptoms (cough, body aches, runny nose), lethargy and fever appear. Exercising at this time can trigger a number of complications after the flu in the heart, lungs, and kidneys.
It is believed that training in the gym can be resumed only 3-4 days after the disease has completely receded. Although it will take 7-10 days for the body to regain strength.
How the body responds to stress during illness
Scientists have conducted many studies related to whether it is worth practicing during colds. It has been proven that even a healthy athlete is undesirable after intensive training to immediately go out into the cold air or be among a large crowd of people. If a person is already sick, the situation is much more complicated, because immunity is simply not able to fight the infection.
During training with a sore throat or a stuffy nose, you need to remember that at this time in the body all anabolic processes are greatly slowed down, and the catabolic hormone (cortisol), on the contrary, takes effect. Athletes who practice bodybuilding know that this substance increases blood glucose levels, is responsible for the accumulation of fat and muscle breakdown. Do not assume that the hormone affects the body negatively, on the contrary, it tries by all means to mobilize the nutrients accumulated in the body. The only problem is that training an athlete with increased activity of cortisol in the blood will bring burning muscle tissue. Therefore, many take a week-long break in training, which will help maintain muscle.
You need to forget about the questions, is it possible to still train with a cold. This will not bring any positive effect .
If the athlete still decided not to interrupt his training during the cold, it is extremely important for him to exclude any factors that could aggravate the situation and provoke complications of respiratory acute infections. The conditions of the gym imply the operation of air conditioners even in winter. For a healthy visitor, the flow of cold air is not dangerous, but for a sick person, this is a direct path to complications. Often the flu develops with SARS in this way.
The second aspect that is important when exercising with a cold is sweating. Physical education for patients should take place in the mode of 120 beats per minute, so that the body does not have time to produce sweat in large quantities. For the same reason, training should not last more than 35 minutes.
Contraindications for classes
With serious symptoms like sore throat, flu or otitis media, there is nothing to do in the hall. You need to know that any physical activity can not only delay recovery, but also affect the condition of internal organs, provoking complications in the heart or kidneys. Therefore, you can’t exercise during illness.
Those involved in the flu need to understand that they not only worsen their condition and increase the load on the immune system, but also infect others. In addition, when working with heavy projectiles in a weakened state, serious injuries can be obtained. Accident clearly does not enhance the reputation of the institution. Therefore, in case of illness, it is worth thinking about others, and not run to the gym with fever and dizziness.
You can not fool your body, taking before training a double dose of antipyretic and pain medication. When their action is over, the condition worsens even more. Therefore, it is better to stay at home.
General recommendations for training
Any viral infection implies severe stress for the body, so it’s worth the wait until complete recovery, and then start training. Exercising during a cold or flu complicates symptoms and treatment, and also significantly increases the rehabilitation period. It is advisable that active physical activity does not drag out longer than 30-40 minutes.
It is important for healthy bodybuilders to pay attention to the health status of other gym visitors. If they are ill on a massive scale, you can not go to training at all, because the chance to get sick is practically guaranteed. Large crowds are an optimal environment for the rapid reproduction of harmful bacteria.
Regimen during illness
Many athletes are interested in whether it is possible to train for colds without fever. Doctors do not give a specific answer to this question. If you still play sports during an illness, you need to follow simple rules that will not aggravate the situation:
- In one training session you need to drink at least 1.5 liters of water. This helps restore the body’s water-salt balance.
- You need to go to the gym only after full recovery from the previous workout, especially if the muscles are sore. This may take not 1-2 days, but twice as much.
- If the question is whether it is still possible to play sports with a runny nose or SARS, then it is worth restricting communication with other visitors to the hall.
- You need to engage in insulated clothing to prevent hypothermia.
- It is also necessary to reduce the number of repetitions and approaches.
Video “Sports with a cold”
Is it possible to train with temperature
To engage in sports at a temperature of 37 ° C and above, as well as with a sore throat, is prohibited. A temperature of 37 ° is already a signal that the body is intensifying the production of protective bodies that help the immune system fight viruses and bacteria. All the forces of the body are aimed specifically at fighting infection. The load on the internal organs, especially on the kidneys, heart and liver, is simply colossal. If you also go in for sports during the illness, then the complications are almost guaranteed.
How to recover faster
When a person is ill with colds, viral infections, it is very important not to make mistakes in the treatment and in every way to help the body recover.
To do this, you must adhere to several unspoken rules:
- Even if there is no appetite, you need to regularly eat throughout the day in terms of proper nutrition, so as not to weaken the body even more. If you do not violate the diet and diet, a common cold passes 2 times faster.
- It is very important that you drink enough fluids. During the illness, it can be increased to 2.5-3 liters per day. This allows you to accelerate recovery.
- In order not to catch a cold and defeat the malaise in the early stages, it is worth eating garlic and onions. These plants contain volatile, which help to destroy the maximum number of pathogenic bacteria. They also provoke profuse secretion of mucus and tears, which eliminates viral elements from the oral cavity, sinuses and eyes.
- During colds, it is necessary to take vitamin C (1-2 g / day). Complex vitamins will also help improve health.
- For the destruction of all acute respiratory viral infections, Cycloferon is considered a very effective means. Despite the high cost, its effectiveness is beyond doubt. If you take it on time, then after eliminating the main symptoms you can go in for sports, but without fanaticism.
- Ventilate the room regularly so that pathogenic elements do not accumulate. You can also purchase a UV lamp, and leave it turned on for several hours daily.
Return to training after illness
Many athletes who resume training after an illness feel that they have lost their tone. But even in this case, you should not immediately begin to swing intensively, again pushing the body into a stressful state. If the illness has taken more than a week of exercise, start with Full-body exercises to gradually immerse the body in normal sports mode. Such exercises involve the work of all muscle groups in one session. Athletes engage in 1 exercise in 2 or 3 approaches. It is recommended to temporarily exclude sets from the training program.
The standard type of training after a cold looks like:
- swings with dumbbells in a standing position (shoulder girdle) – 2 sets of 12 times;
- bench press (pectoral muscles) – 3 sets of 8 times;
- pumping biceps – 3 sets of 12 times;
- narrow grip press (triceps) – 3 sets of 8 times;
- pull-ups – 3 sets of 12 times;
- pumping the press – 3 sets of 15 times;
- Squats with weight – 5 sets of 6 times;
- deadlift – 4 sets of 8 times;
- lifting on socks using the simulator – 4 sets of 15 times.
You need to understand that the athlete himself regulates how many times he will perform these or other exercises. It all depends on the state of health and the stage of recovery after the disease. In the early days, you should not fully load the body. Basic exercises should be accompanied by rest for up to 3 minutes, isolating – up to 1.5 minutes.
If an athlete decided to take a short break and distract from training in the gym, but at the same time he absolutely does not want to lose his new shape, he can take advantage of cardio training. Aerobic exercise will help to drive off a small layer of fat, if it had time to appear during the period of the disease, as well as develop body stamina. In this case, it is very important to monitor the heart rate: the number of beats per minute should be no more than 55% of the maximum. Maximum heart rate is calculated by the formula: 220 – athlete’s age. It is forbidden to bring the heart rate to a maximum during a weakened body, because this can lead to a number of complications.
Experts say that playing sports with any cold, if the athlete decided not to take a break, should be very moderate. Only minimal loads can not harm a weakened immune system and can not cause complications.
Doctors also advise against using intensive strength training or fitness: a cold provokes a decrease in strength indicators and body productivity. Therefore, it is impossible to build muscle during a viral disease.
In the first few days when the patient felt unwell, any physical activity should be stopped, because during this period it is very easy to confuse the mild form of SARS with the flu. Active strength exercises will only increase the deterioration of well-being.