Should you train when you are sick?

I’m sick blurgh. The most I have done today is move from bed to sofa bed to bath to bed. I thought however this would be a good opportunity to do some research into training when sick to see how, when or if it should be done.

How sick are you?

If your body hurts then don’t train. If you have a fever then don’t train. Speaking from experience the last thing you need is to add aching muscles on top of the aching muscles you already have. If you have a head cold then you can play it by ear.

What kind of exercise should I do when I’m sick?

Intense exercise is not a good idea when you are sick as it temporarily depresses immune function giving the bad guys an open window for attack. Saying this light/moderate cardio can improve immune function/respiratory function and can actually speed up recovery. You could also take a deload week or even completely change you training for that week and maybe do some yoga instead.

Will I see any loss in progress?

If you are having anxiety about loss in progress you have to remember that it takes 2-4 weeks to notice any loss in muscle size/strength. 1 or 2 or even 3 weeks off won’t make much difference in the long run.

Most importantly!

If you are contagious do the rest of us a favour and stay at home. The cold you got in the first place was probably from Jim wiping his nose and touching the dumbbells. Sharing isn’t always caring!

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