Is it possible to play sports if you are sick
The illness always catches by surprise, for example, in the middle of the training process. It doesn't matter if you train at home or in the gym, you don't want to interrupt your training, because then you have to start over. What to do when sick? Skipping workouts or playing sports as usual?
Colds and training effects
On average, a person suffers from ARVI two to five times a year. The disease is expressed in nasal congestion, sore throat, elevated body temperature, feeling of weakness, difficulty breathing.
Any disease suppresses anabolic processes in the body and increases the level of cortisol. Exercising for colds will not help you build muscle or burn fat. All physical activities increase the heart rate and body temperature, and immunity is always lowered immediately after training. Exercising at high temperatures weakens the body and can cause serious damage to health.
Each type of training requires a focus on the technique of performing movements and muscle work. During illness, concentration of attention decreases, and the body experiences weakness - the risk of injury increases.
The conclusion is obvious, you cannot work out in the gym or do intense workouts at home during an illness. It is better to choose another type of activity, and return to sports when the state of health improves.
What activity is best for sickness
The American College of Sports Medicine investigated the effects of exercise on mild infectious diseases. According to scientists, light training does not interfere with recovery, when hard and intense sports activities impair the body's recovery ability (calorizer). However, we can not always distinguish a mild form of SARS from the initial stage of influenza. Even light workouts for the flu can provoke severe heart complications.
The most suitable type of activity would be walking in the fresh air. Many people underestimate the impact of non-workout activity, which can help burn more calories and improve well-being. Walking during illness is not prohibited, but rather encouraged by doctors.
When to get back to training
As soon as the dangerous symptoms of the disease go away, you can return to sports. You can train in the absence of fever, muscle weakness and sore throat. However, it is necessary to re-create the training program - for a week, reduce the working weights, the number of approaches or repetitions (calorizator). This includes strength training in the gym or exercising at home with dumbbells. For light activities like Pilates, yoga or dancing, nothing needs to be adjusted.
If the disease was difficult, then you should not rush to sports. After recovery, rest for an additional 3-4 days. This will avoid complications. The training program should also be adjusted.
The disease comes suddenly, and its correct treatment is the key to recovery. Exercising during illness can lead to complications, so it is better to take a break, but maintain high physical activity. It will bring more benefits to the body and figure. It is known that the contribution of exercise to calorie expenditure is negligible compared to prolonged walking. During a cold, it is important to focus on your recovery, which depends on a healthy diet, adequate vitamins, plenty of fluids, and a strong immune system.
Author: Ekaterina G., nutritionist, fitness blogger (specially for Calorizator.ru)
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