Is Working Out When You Are Sick A Good Idea?
You woke up sick this morning-if you are like most people
, you probably don't relish the thought of lacing up your sneakers and hitting the road (or the gym) when you have a cold or flu. But those who persevere when they're sick and don't break their exercise routine may be on to something.
Some experts argue that moderate exercise can actually have a beneficial effect on cold symptoms, according to the American College of Sports Medicine. Exercisers in general tend to catch fewer colds than their sedentary counterparts, research suggests.
If done regularly, moderate exercise can halve the number of days you spend with cold symptoms, according to a series of studies conducted in the 1990's. While working out may help fend off viruses, even the most dedicated gym rat will come down with a cold at some point.
Not everyone who feels under the weather should exercise, however. Experts like to cite a rule of thumb known as the "neck rule."
If your symptoms are all located above your neck (stuffy nose, scratchy throat, headache), you almost certainly have a head cold and can hit the road or treadmill safely. If, on the other hand, you have a fever, congestion in your chest and lungs, or feel achy, it is probably a sign of flu, bronchitis, or another more serious ailment, and you should rest up.
Exercising with a fever will make you more vulnerable to dehydration, among other ill effects. But the neck rule isn't foolproof, and a little common sense is always a good idea.
Even if you pass the neck test and are determined to get a workout in, you should take it easy at first. "o be prudent, it is recommend that cutting exercise duration and intensity when symptoms are presentis a good idea.
Many people wrongfully assume that when you're sick, you shouldn't go to the gym, but this actually is when your body needs exercise and nutrients the most. Of course, it's important to take your health needs into consideration, and you should always talk to your doctor before beginning any exercise or diet program.
Once you get the green light, there are many ways you can commit to your physical health, even when you are sick. If you feel like you can still work out, you might want to consider skipping the gym (which is rife with germs that can attack your weakened immune system), and get some fresh air with light to moderate exercise.
A short bike ride or jog may be just what the doctor ordered. Be sure to drink plenty of water and eat lots of fruits and veggies, along with your chicken soup.
Nurse your hangover at home. Many people swear that breaking a sweat can help to cure a hangover, but if you have ever suffered from one devastating day-after, exercise is the last thing on your mind.
After a night out on the town, you are more apt to hit the breakfast buffet than the gym. However, if you want to try sweating out some of those toxins attacking your body, then it is recommended to only do a very light workout, such as walking.
Your body is dehydrated, and intense exercise will only add to these symptoms. The best idea is just to drink a lot of water and eat plenty of fruit to help replenish your system (bananas are legendary for treating hangovers because they are chock-full of potassium).
Make up for lost time at the gym by upping the intensity on your workout the following day -- and next time, space out your drinks and drink plenty of water throughout the night. There is no reason to suffer with an illness for an exorbanant amount of time, and miss your workouts.
Try to do an easy treadmill or elliptical workout and get at least a moderate cardio workout. Don't use weights, as this will only drain the energy that you have.
Exercising when you are sick should not be about getting bigger muscles, or really toning up-it should be about getting healthy, and strengthening your immune system. Take it easy and you will not be feeling worse the next day.
by: Jack Landry
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