You can exercise your child if he has a cold. Exercising after a cold

When you just have a sore throat, do you immediately take sick leave and give up training? Or vice versa - do you go to the gym even with a fever? We will figure it out together with doctors which approach is most correct and safe for health.

During the cold season, athletes are always faced with the same question: is it worth going to train if you feel that you are starting to get sick - are complications possible? Several studies have been conducted on this matter. One of them is at Ball State University (Indiana, USA). 50 student volunteers were randomly divided into two groups: one - involved in sports, the second - not. All participants were artificially infected with a cold - doctors monitored their condition throughout the experiment. The “sports” group worked out every day for 40 minutes - b e walking, cycling or stepping stones - at 70% of their maximum capabilities (doctors monitored their pulse). At the end of the study and after analyzing all the data, it turned out that there was no significant difference in the severity and duration of symptoms accompanying the disease between the two groups. That is, the experiment showed that moderate exercise does not increase cold symptoms and does not undermine the immune system. But at the same time, high-intensity activities that include weight lifting or aerobic training have a negative impact on the immune system during a cold or any other respiratory infection. Therefore, here you need to feel the line and be aware that one extra strength exercise can add several painful days to your sick leave. Try to structure your workout wisely and not overload your body if you decide to go to the gym.

Dmitry Troshin

If you have a mild cold, especially without fever, you can exercise. But we must not forget: the main route of transmission of infection is airborne droplets, so it will be possible to infect other people in the gym. In addition, when we are sick with ARVI, we are more likely to get some kind of “secondary” infection - this can aggravate the symptoms. Therefore, doctors usually do not recommend visiting crowded places during illness. If you have a cough, shortness of breath, etc., it will be simply difficult to play sports.

Olga Malinovskaya

I would not recommend training if you have any alarming symptoms; it is especially important to spare yourself at the beginning of the disease. A runny nose does not allow breathing through the nose, and frequent deep breathing through the mouth dries out the mucous membrane and further damages the already diseased nasopharynx. Under no circumstances should you engage in active sports if you have a cough and fever. Lack of rest during illness increases the chance of developing complications. Although, if you feel well after a recent cold, but nasal congestion remains without discharge, in this case a light to moderate load, leading to the release of adrenaline, helps to cope with nasal congestion: adrenaline is a natural remedy that affects the tone of the vessels of the nasal mucosa.

For acute symptoms of the disease, no amount of exercise is beneficial. Sometimes it happens that a person plans to go to training, but experiences atypical pain and discomfort in the muscles of the back and legs. This may be the first sign of a disease associated with symptoms of intoxication. And it is quite possible that an incomprehensible ailment in the evening can easily turn into fever and headache in the morning. If you suddenly feel an inexorable urge to lie on the sofa while feeling unwell, it is better to feel sorry for yourself, even if life is subject to an iron will and military self-discipline.

David Nieman, director of the Human Performance Laboratory at Appalachian State University (who, by the way, has run 58 marathons and ultramarathons), advises sticking to the “neck rule.” If the symptoms of a cold are located below the neck - body pain, severe cough - you should forget about training. If higher - runny nose, sneezing - you can play sports. But in any case, you should always listen to your body.

Dmitry Solovyov

In general, it is now generally accepted that there is no clear, common period for everyone during which it is necessary to interrupt physical education after a cold. There is one for every person, for every cold. Intense physical activity weakens the immune system. Therefore, in the midst of an illness, when the immune system already has to work actively, it is better not to subject it to unnecessary tests. At this moment, you should take a break from sports and simply lie down.

When can you return to training?

Dmitry Troshin

It is worth returning to training after recovery. Weakness is a frequent accompaniment of any cold, so it may simply be difficult for a person to exercise as usual immediately after he has recovered. I usually recommend gradually introducing load and observing your condition, gradually increasing it. But there are always some peculiarities. For example, infectious mononucleosis - restrictions on sports range from four to eight weeks (depending on the type and traumatic nature of the sport) due to the risk of splenic rupture. Therefore, it is better to discuss the issue of returning to training with your doctor. It’s one thing when a person gets sick with ARVI (just a runny nose), another thing with pneumonia; There will always be different deadlines.

For many people, sport is an important part of their life. And if a person has a cold, which even a healthy lifestyle often does not protect against, then the question of whether it is possible to play sports during a cold will be relevant for him. Let's try to figure out whether any training is allowed during this period.

Experts say that during colds and other illnesses it is better to abstain from physical activity, since the body is fighting pathogens at this time, and additional stress on the muscles can only aggravate the situation. Doctors usually categorically prohibit patients from visiting gyms until complete recovery, otherwise the course of treatment will be delayed for a long time.

But there are also experts who do not share this point of view and argue that playing sports when you have a cold is allowed, but according to a lighter program. The body fights the pathogens that provoke the disease, and light exercise will not harm it in any way. However, they will not do any good, which is why most doctors agree that it is better to wait until complete recovery.

Disease and physical activity: what happens in the body

If a person plays sports, then after training his body is weakened for some time. This is due to the fact that the muscular system needs time to recover. If you go out into the cold immediately after training, there is a significant risk of catching a cold.

During colds, the body produces a large amount of the hormone cortisol, which has a destructive effect on muscle tissue and fibers.

This substance is produced in large quantities in the presence of factors such as overwork (including after training), stress, fear, fasting, and illness.

This hormone also has a useful function, which is to attract nutrients. When sick, the body needs building materials, which are glycogen and amino acids. Cortisol takes part in the breakdown of proteins into amino acids, and glucose into glycogen. In this case, the body stores building materials that it will need for recovery.

One of the main arguments why you should not play sports after an illness is that exercise at this time will not bring any positive dynamics. Sport most often only worsens the patient's condition. In addition, the active effect of cortisol will not have a positive effect on the body of a cold athlete, but can only contribute to the destruction of muscle mass.

Avid athletes who cannot imagine themselves without training believe that you can play sports when you are sick, following the so-called “above the neck” rule. Its essence is that if the symptoms of the disease appear above the neck, training is allowed. That is, if a person has a sore throat, headache, teeth, stuffy nose, inflamed tonsils, classes are allowed. It is unknown where this rule came from, but following it, according to experts, can provoke dangerous complications.

To understand why this is the wrong approach, we need to understand a little about what the lymphatic system is. It consists of lymph nodes and other small vessels. They are filled with lymphatic fluid, which takes an active part in removing toxins and other harmful components from the body. In a normal person, the lymph nodes are invisible, but when the body is overcome by viruses, their size increases.

If the lymph nodes are enlarged, this indicates the activity of pathological processes in the human body, and that its leukocytes are actively fighting microbes. That is why, in fact, the lymph nodes become enlarged - they seem to create a barrier for viruses, preventing them from spreading throughout the body.

If training during a cold is tested with symptoms such as a stuffy nose, cough, headache, then the infection can spread throughout the body. The fact is that when performing exercises, the lymph nodes will not create a protective barrier, and this is an excellent condition for the spread of the virus to all organs and systems.

And this is an important argument why you can’t play sports when you’re sick. It is better to finish the treatment (usually it takes one week), and then start exercising with a healthy body, rather than torturing yourself pointlessly and conducting ineffective workouts, which can also cause complications.

Exercising during illness and fever

A cold is quite often accompanied by a high temperature, and its indicator is determined by the complexity of the disease. The most common temperature is 38.5-39 degrees. In this case, a person, even with a great desire, will not be able to play sports, because at such a temperature the body is weakened and exhausted. There is also a strong chill, and such a high temperature requires knocking down.

As for the temperature of 37 degrees, it is more dangerous than 38 and 39, because it cannot be knocked down. Training with this indicator is also not allowed.

A temperature of 37 degrees can occur with diseases such as hepatitis, asthma, tuberculosis, and various hormonal disorders. These are quite serious conditions, so it is important to determine the cause of this phenomenon, and it is definitely better to hold off on sports.

It is also worth saying a little about whether people with tuberculosis can play sports. In some cases, loads are not only not prohibited, but are also recommended. However, it is important to understand that the main criterion in this case will be well-being.

During periods of exacerbation of the disease, it is better to limit yourself to a gentle, treated gymnast; active training can be started only after the condition has stabilized, or better yet, after a complete recovery. It is recommended to choose gentle activities such as race walking, jogging, and so on.

Remember that until complete recovery, patients with tuberculosis should in no case lift weights or resort to other similar loads, as well as work on building muscle mass. The main task of the loads in this case is to maximally maintain the performance of all organs and systems and strengthen the body to fight the disease.

How to recover faster

If you feel slightly unwell with a cold, but you don’t want to cancel your activity, then it is important to follow some recommendations. Firstly, the load needs to be reduced by half. Training time should be reduced to forty minutes. Also during training it is necessary drink enough fluids. But the water should not be cold, so as not to provoke additional complications.

If you want to get better faster, It is better to choose exercises such as slow running, step aerobics, meditation, and stretching exercises.

Exercises such as squats, presses, deadlifts and other exercises that require heavy impact and heavy lifting. If you experience worsening of your condition during activity, stop exercising and consult your doctor.

If you have already recovered (usually it takes about a week for a common cold), you can start working out and start training.

However, first keep these points in mind:

• Experts do not advise performing heavy exercises immediately after recovery - avoid heavy weights and long distances during cardio exercise.
• Start with light exercises, because the body after the illness is not yet fully strengthened - for this it needs 7-10 days.
• To speed up the strengthening of the body, do not overload it, and also improve your immunity and take vitamins. If you overdo it, it can negatively affect your health.
• After 1-2 weeks after recovery, you can return to your previous loads. But do it gradually so as not to disrupt the recovery process.

Sports for prevention

If a person regularly plays sports, then he is usually not prone to frequent colds - if they occur, they are mild. This is due to the fact that sport helps strengthen the immune system, as well as the musculoskeletal system and the cardiovascular system.

To prevent colds, regular jogging for 30 minutes is an excellent solution. A person who runs regularly, even if he gets sick, will recover quite quickly and without complications.

Also to prevent frequent colds in addition to regular exercise It is also recommended to harden yourself, eat right, and give up bad habits.

Sports can cause the development of a cold in very rare cases, for example, if a person does not give himself rest and the body wears out, or, for example, if the body becomes hypothermic. Also avoid liquids that are too cold during exercise.

Thus, everyone decides for themselves whether to play sports or not. But in any case, remember that if you have a cold, you need to let your body recover. The answer to the question of whether it is possible to exercise when you have a cold can be determined individually. But in order not to harm yourself, it is better to wait a while with serious loads, and after complete recovery, return to your usual training regime.

Video: is it possible to exercise when you have a cold?

With the onset of cold weather and the off-season period, many people are faced with colds. Such ailments significantly unsettle you, but are they a contraindication for playing sports?

It would seem that the health benefits of sports are completely beyond doubt. Therefore, many people who regularly engage in physical activity, even during illness, are in no hurry to give it up. However, most trainers and doctors are confident that the answer to the question of whether it is possible to play sports with a cold is negative. Being sick and being physically active don't go well together. Therefore, before going to training unhealthy, it is better to think carefully.

Exercise if you have a sore throat

It would seem that a slight sore throat does not disturb your well-being too much. However, studies show that any cold (even uncomplicated) slows down anabolic processes and triggers the production of a catabolic hormone called cortisol. This substance can destroy muscles. Exercising only stimulates catabolic processes, which, against the backdrop of a slow metabolism, reduces the effect of training to zero and disrupts the integrity of muscle tissue.

A sore throat usually occurs at the initial stage of development of ARVI; the closer to recovery, the less severe the symptom. Therefore, if you feel unwell like this, it is better to postpone going to the gym until later.

Should you go to the gym if you have a runny nose or not?

Sometimes a runny nose becomes almost the only symptom of a cold. Also, such a sign can be observed at the final stage of recovery, when all organs and systems are gradually returning to normal. But can a runny nose interfere with exercise? There are several interesting theories on this matter:

• Many experienced athletes claim that physical activity can eliminate the symptoms of nasal congestion, since the blood accelerates during sports. This effect really does occur, especially when exercising outdoors. But it is quite short-lived; soon after finishing classes, congestion returns, and against the background of general fatigue it can feel even more pronounced.
• On the Internet you can also find the theory of the “above the neck rule”, which states that if the symptoms of malaise are concentrated only in the throat and nose area, it is quite possible to continue to exercise. But such confidence was completely destroyed by world scientists. The human body is a holistic mechanism, and all its organs and systems are closely interconnected. You cannot consider the throat and nose separately.


• Some doctors warn that in case of ENT diseases, pathogenic microorganisms are blocked by the lymph nodes, and physical activity activates the lymph flow and can provoke their spread throughout the body.

Doctors allow not too intense training when the runny nose is non-infectious in nature or is residual and does not affect your well-being at all.

Sports will not help you get rid of a runny nose faster. And if you swing in a dusty room or swim in a pool, your cold can get even worse.

Gym and cough

Cough is another condition in which it is better to postpone going to the gym until later. When training, a person is forced to make frequent deep breathing movements through the mouth, which can aggravate the cough problem and contribute to the spread of infection. Doctors warn that exercise in a rocking chair or intensive training on cardio equipment while coughing increases the chances of developing complications. As a result, even a slight cough is fraught with the development of bronchitis or pneumonia.

The risk of complications increases several times when training indoors and with crowds of people.

Is it acceptable to train with a fever?

Fever is a serious symptom. Firstly, this manifestation of malaise indicates the active phase of the disease, and secondly, it indicates that the body is actively fighting the disease.

Training at a temperature is strictly contraindicated, even if the deterioration in health is not too pronounced. This recommendation is explained very simply:

• At a temperature, the body spends all its energy fighting infection, and any physical activity will weaken it and reduce resistance. As a result, the disease may become more severe than it otherwise would have been.
• An increase in temperature immediately affects the functioning of the heart. And training speeds up your heart rate even more. And this is dangerous: you can encounter arrhythmia, myocardial overload and inflammation (myocarditis).
• At a temperature, it is advisable to observe bed or semi-bed rest. If you suffer from the disease on your legs, you may encounter dangerous complications on your kidneys, joints and other organs and systems.

Even if life is subject to strict discipline and iron will, during the active phase of the disease it is better to give yourself some slack and just lie down. This will help you recover faster and avoid complications.

When to return to physical activity?

You can return to sports again after suffering from a cold only after complete recovery. In this case, you should follow a few simple rules:

• Exercise only half-heartedly, reducing the duration of the workout.
• If you feel well or even improve, you can slightly increase the load.
• If you feel unwell, you should stop training and rest.
• You need to train at a reduced pace for at least a week after the illness.

Doctors and trainers are sure that there is no exact definition of how much you need to give up physical education after an illness. This time is determined individually for each person, depending on how they feel.

It is common knowledge that exercise helps strengthen the immune system. But if suddenly the cold turns out to be stronger, is it worth stressing the body and continuing training? Are these two concepts compatible?

How does a cold affect anabolic processes and is it worth exercising when you are sick?

The goal of any workout is to accelerate anabolism, which is responsible for muscle growth, and metabolism, which is responsible for the removal of toxins and the breakdown of fats. It has been proven that infections and viruses that enter the body slow down these processes. The effect of doing strength exercises is lost. At the same time it is noted:

• Increased production of cortisol, which destroys muscle fibers;
• A reduction in the number of leukocytes produced in the blood, which leads to a weakening of the immune system;
• Lack of protein and energy, which leads to overwork and exhaustion.

In addition, when you exercise, blood flow increases. Bacteria that infect certain areas spread faster and can enter healthy tissue. As a result, the healing effect slows down, the time for cell regeneration and general recovery increases.

Is it possible to train with a fever?

An increase in temperature is an increased production of protective cells that destroy foreign substances that have entered the blood, such as viruses and bacteria. At this moment, the body directs forces to their splitting and removal. The heart, kidneys and respiratory system experience enormous stress. If you start training with such symptoms, the body is subjected to excessive fatigue. There is a risk of complications. Therefore, training with a fever is not recommended.

Is it worth attending training if there is no fever?

When there is no fever, but mild symptoms are present, for example, lethargy, nasal congestion, doctors also do not advise exercising. The reason is the same - you shouldn’t put stress on a weakened body.

However, studies have also been conducted which have confirmed that with such symptoms, the recovery time is identical to that of a non-athletic person. In other words, training does not have a serious negative effect on the patient’s body, but it will not contribute to premature recovery.

In any case, it is important to consult a doctor if you have a cold and find out whether it is worth continuing exercise or whether it is better to postpone visiting the gym. By protecting himself from the negative consequences of acute respiratory infections and its complications, each athlete will give himself the opportunity to recover faster and return to performing exercises that are important to him.

The season of viral diseases rarely passes without forced breaks in training. This problem affects almost every athlete to one degree or another. Doctors have different opinions on this matter: some claim that any physical activity is strictly contraindicated for the patient, others believe that light exercise will not harm the course of the disease or even speed up recovery. In this article we will figure out whether it is advisable to exercise when you have a cold and how to recover faster from the disease.

If your immunity has weakened and you have contracted a viral infection, this is serious stress for the body. All its resources will be directed to fulfilling the main task - to defeat the infection and restore full functionality. Strength training is also stressful for the body, so it is much more difficult to recover under conditions of continuous training.

Therefore, a completely logical question arises: is it necessary to exercise at all when you have a cold? It all depends on how you feel. If you feel normal, the symptoms are mild, your condition is stable, without fever, then a couple of light workouts of 30-40 minutes will not harm you. During sports, profuse sweating occurs, due to which you will even reduce your elevated body temperature. In addition, free radicals are released from the body along with sweat, which slow down the progression of the disease.

However, if you decide to miss 3-4 workouts due to illness, nothing bad will happen. On the contrary, your muscles will be properly rested, and further workouts will be even more productive.




If you decide to go to training with all the symptoms of a cold, follow these simple rules:

1. Drink at least one and a half liters of water per workout to avoid compromising
2. Rest completely between sets to reduce stress on your cardiovascular system.
3. Limit contact with other athletes to avoid spreading viruses throughout the gym.
4. Work out in insulated clothing so that you don't start to shiver due to changes in body temperature.
5. The intensity of classes should be below average. Perform 3-4 fewer reps per set than you usually do.

Training for serious ARVI diseases

If the symptoms of the disease are serious, then any physical activity is contraindicated for you. It is better to postpone going to the gym until you have fully recovered, as you risk:

• get complications on internal organs;
• significantly worsen your health;
• infect other visitors.

Don't deceive yourself. Even if after taking analgesics and antipyretics you normalize your condition and feel more or less cheerful, this does not mean that it is time to go train. When you finish your workout, the effects of the medications will wear off and you will feel much worse than before the workout. If you notice symptoms of the flu or ARVI, first wait until you are completely recovered and only then develop a strategy for returning to sports mode.

Exercises during recovery

If you feel that your muscles have lost tone during your illness, you should not immediately start high-intensity training with huge weights. If the break was 1-2 weeks, then at first it is recommended to train using the full-body system - that is, load all muscle groups in one workout. As part of this scheme, the athlete performs one exercise in 2-3 approaches for each muscle. Give preference to basic movements in which you feel the muscles working well. You can be guided by the same principles, but study in, so the intensity of the lessons will be higher.

An approximate training option for all muscle groups during the recovery period after illness is as follows:

This scheme is just an example of how you can train for the first time after recovery. Exercises, order of muscles trained, number of approaches and repetitions may vary. All sets should be moderately intense - do not work to failure. Rest according to how you feel: in more severe cases, for example, on the shoulders and arms, the interval should be no more than one and a half minutes. In, like deadlifts, rest until your breathing rate is completely restored: as a rule, this takes about three minutes.

If you decide to take a break from training in the gym, but don’t want to lose tone, you can do a few light cardio workouts during the recovery period. Standard aerobic exercise for fat loss and endurance requires maintaining your heart rate at 70% of your maximum (calculated by the formula: 220 minus your age). But while the body is weakened, it is better to maintain heart rate at 55-60% of maximum values. Cardio will help get rid of excess water and subcutaneous fat that you may have accumulated during your illness.

After 3-4 full-body workouts, switch to your standard split program. By this point, you will have fully recovered from your illness, and your muscles will be ready for full strength training.

What workouts will help strengthen your immune system?

Any workout forces the body to adapt to the load that you set. According to experts in the field of sports medicine, types of fitness with predominantly aerobic exercise help strengthen the immune system:

• swimming;
• water aerobics;
• yoga;
• jogging;
• moderately intense martial arts training.

By including this kind of activity in your training process, you will significantly reduce the likelihood of developing infectious diseases.