December 2012

Training With a Bug

It’s that time of year again! No, not for New Year’s Resolutions… for getting sick. Getting a cold or flu can be frustrating if not for the mere fact that it keeps you from your gym routine. There has been a lot of controversy over the years regarding whether or not you should hit the gym if you are sick, and I have gone to the source(s) to get the skinny on training sick.

Personally, I hate being kept from working out. If I CHOOSE to not go, that’s one thing. However, if my body is telling me I CAN’T go… this is when frustration sets in and I end up doing something stupid (like working out and making myself even more sick, or worse… blacking out at the gym). Don’t be me, please.

Prior To Getting Sick
First off, how do we avoid getting sick? Well, I’m no doctor (shocker!), but it seems to vary greatly between individuals. Some people get sick often, some rarely get sick. I’m not going to go into all the physiological variables that go into staying healthy (mainly because I have no clue about them), but I will talk about staying healthy in regards to exercise and diet.

CNS (Central Nervous System): You CNS is subject to all sorts of strains. Whether it be stress, exercise, or simply not enough rest. To keep it healthy, try not to over-tax it at the gym. Working out HARD is okay, but be sure to know when to break, and keep track of your deload weeks. If you constantly stress your CNS during the cold/flu season, your body is much less likely to fight off illness. Rest is another key to a healthy CNS. Not just sleep, but relaxation as well. Make a commitment to incorporating enough of both into your busy schedule. Read More about this here: http://rippedbody.jp/2012/01/01/why-training-hard-rather-than-smart-will-keep-you-fat-this-new-year/

My doctor has recommended a regime of foods that will keep the sick bugs at bay. He is constantly around sick patients, and he says he never gets sick when he adds these foods to his diet.
Garlic: Not only helps fight off sickness, but helps cure it. http://www.webmd.com/food-recipes/features/garlic-immunity-boosting-superstar
Yogurt: Vitamin D and Probiotic http://www.webmd.com/diet/features/benefits-of-yogurt
Almonds: Anti-viral properties http://www.telegraph.co.uk/science/science-news/8098656/Eating-almonds-can-help-to-fight-off-viruses.html

He also recommends to ingest Probiotics and increase the quantity of vegetables and fruits during the winter months.

Once You Are Sick
Inevitably, you will eventually get sick. So what should you do? Can you go to the gym? Should you lift weights? Should you run hard? Was I supposed to sweat a cold, or was it a fever??

The main thing to remember here is: If you have a fever, stay home and sleep. This is for many reasons. One, you don’t want to get everyone else sick at the gym… it’s just bad etiquette. Second, your body has elevated its temperature in order to fight off infection. Exercise… also raises your core temperature. Experiencing the two at the same time is not only uncomfortable, but extremely dangerous. So please, don’t sweat your fever. Rest it, and drink your fluids.

If you don’t have a fever, there is actually a rule-of-thumb you can use to help you decide. If your symptoms are “Above the neck” (i.e. sore throat, sniffles, teary eyes) you are in okay shape to hit the gym. If your symptoms are “Below the neck” (i.e. lower respiratory chest congestion, stomach/digestive flu, fatigue, etc.) Do not go to the gym. Read more here http://www.webmd.com/cold-and-flu/features/exercising-when-sick

Working Out Under The Weather
Weights: Deload. Lift about 60% of your 1RM. A few extra reps are okay, but try not to have a lengthy gym session.
Cardio Work: Mild to moderate. If you are supposed to be doing sprints, lower the intensity. Choose a moderate jog or brisk walking session instead.
Strength Stretching: Yoga and Pilates are great for when you aren’t feeling 100%. Feel free to incorporate these into your session when you are sick.