You have worked hard on your fitness levels and have been watching your diet for months, but now all you want is bed and carbs because you feel ill. Do you train or do you rest?

Think: sneezing, runny nose, sore throat or headache... most likely due to a common cold!

 

In this case go ahead and exercise as the increased blood flow could actually help you recover faster.

 

A study by Appalachian State found that subjects who performed moderate intensity exercise while they had a cold slashed their sick times by up to 50% compared to those that didn't exercise.

 

Why? The increased blood flow helps white blood cells circulate around the body to fight off the infection fast.

 

BUT avoid vigorous or very intense exercise as this can actually suppress your immune system and make your symptoms worse. Simply, decrease both the intensity and duration of your workout to enable you to continue training and to promote recovery!

Think: chest congestion, muscle aches, chills, high temperature, upset stomach... more likely some sort of infection or virus.

 

If you have these symptoms then taking some extra time off exercise will be of benefit to your recovery.

 

You CANNOT simply sweat it out!

 

Exercising with such symptoms could easily prolong the illness and make it worse.

 

Most importantly DO NOT exercise if you have a fever! Your body natural increases temperature when exercising so starting exercise with a high temperature makes you more susceptible to dehydration, heat stroke and even heart failure.

 

In such case take your trainers off and put your feet up for a much deserved rest and help the body recover fast.