What kind of sport to do to cure a throat. Is it possible to exercise with a sore throat?

1. Drink at least one and a half liters of water per workout so as not to violate
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. Exercise in insulated clothing so that you do not 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's better to postpone the trip Gym until full recovery, since 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—don't push yourself 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 performance. Cardio will help you 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.

Hello everyone, everyone, everywhere! Today we will move away from our usual “technical” topics in the development of our body and talk about this type of activity, such as training after illness. We will analyze in detail and answer the following questions: is it worth showing your nose in the gym at all, how to enter the training process as effectively as possible, how to reduce the time spent in the “non-standing” state, and others from the “how to” series.

I want to warn you right away that you won’t see a ton of symbols here. (phew, finally :)) and some super unusual secrets, everything will be quite simple, but tasteful. So, get your Teraflu mug and blanket ready, let's get started.

Flu and colds: training after illness

In the first lines of this article, I want to say that we owe it to one of our readers, who, using magical tools - a computer keyboard and, asked a question that interested him about training after illness. Actually this is the letter.

This note will serve as the answer.

I have never hidden my universal respect for my readers - people who are interested in sports in all its manifestations. This time I decided to go even further, and in order not to “mess up” the mail, I decided to dedicate this material to the answer. In addition, the topic of the letter - training after illness, seemed to me very lively, interesting and relevant, especially since it’s holiday season, flu, acute respiratory infections and other cholera :). Well, because... These misfortunes usually strike at the most inopportune moment, so you need to know how to effectively deal with them and, in general, how to enter the training process after them if you are doing fitness or lifting weights. After reading this note, you will develop a strong immunity to all infections and find out how you need to start your training, and whether it’s even possible to quit when the disease has covered you with a copper basin.

Well, let's go find out...

Training after illness: theory of the issue

Cough, runny nose, headache, I think you are familiar with all these symptoms of the disease firsthand. But if a worldly person can afford to take a ballot at work and be mowed down for a few days (so to speak, take a break from the authorities), then for a regime person (which for the most part are all sports people, bodybuilders,)– this is the most unwanted and disgusting attack. Why? Everything is very simple.

In the gym you have specific goals, you conduct classes in accordance with your goals, eat right, rest as expected and then bam, you fall ill in one minute and the whole regime is down the drain :). However, this is not the most offensive thing, the most important thing is the loss of mood, some training indicators (strength, endurance, etc.) and in some cases even a conditioned body shape. Long-term illness ( 3-4 weeks) can throw you back a long way, and you’ll have to start all over again.

That is why almost all athletes try to make every effort to avoid various “home-bedridden” infections, and especially not end up in a hospital bed. However, we do not live in an incubator, but in a society, and no matter how hard you try, sometimes you catch an infection from someone else. Also, the person himself can slightly weaken control, and the very next day he will fall down with a fever; in general, no one is immune from this.

So, let's imagine a situation where we (going to the gym three times a week) suddenly we wake up in the morning and realize that here she is - a “fan” has come to us. We'll look at what to do next.

How do we get sick?

The most common viruses (especially during the chilly autumn) are those that are transmitted sexually by airborne droplets, these include:

• flu;
• ARVI/ARI;
• cold:
• angina;
• pig.

Many people do not understand the difference between acute respiratory infections (acute respiratory disease), ARVI (acute respiratory viral infection) from the flu, and whether it exists at all. Yes, it exists, and the following image will help you understand this clearly (clickable).

A cold is an excessive proliferation of viruses that initially live in the person himself, which is caused by hypothermia of the body (cold drink, drafts, etc.). It’s very easy to grab, especially after training, when you’re all so hot, you go into the shower, dry yourself poorly and go straight out into the street, where it’s no longer summer. Or he just decided to cool off under the air conditioning and caught a cold on you.

Sore throat is an inflammation of the tonsils and pharyngeal ring, most often caused by viruses and various bacteria. Influenza is a severe viral infection that simultaneously affects the nose, throat and lungs of a person.

Note:

ARVI and acute respiratory infections differ only in that the first is caused by viruses of different families (flu, parainfluenza) from the outside, the second is most often a disease of the respiratory tract.

All these “diseases” are interconnected and can freely flow from a milder to a more complex stage and give serious complications, increasing the duration of a person’s bed. Usually the first thing you catch is the flu, then everything else can catch up :).

The symptoms of all diseases are approximately the same, and in one word they can be described as “nothing fell in the figs.” In particular, during the flu season you may have:

• heat ( 39 and higher) ;
• headache;
• muscle pain;
• aching joints;
• runny nose (nose full of snot);
• dry cough and sore throat.

This is such a wicked bouquet that the flu brings with it.

Well, I think you can cope with such an activity as getting sick without me, but what to do is much more interesting, and here I will be happy to help you.

So, you woke up and realized that you were “knocked up,” and there’s just killer strength training and hard work on the calendar. There may be several options for the development of events.

Option #1. Don't turn over

It implies a complete absence of physical activity, i.e. We don’t go to the gym, we don’t exercise at home either, we keep all everyday movements to a minimum.

What not to do: watch the box (more than 2 hours), hang out on the Internet, chat on Skype/phone, go to the cinema, turn on music.

What you can do: sleep 8-9 hours, cram food into yourself (minimum 4 times per day), get proper treatment (more on this later), read, think through your future training strategy - keep a training diary.

Recovery time: 5-7 days.

Option #2. Home fitness

If the brain adequately perceives incoming information, the temperature is up to 38 degrees and you really don’t want to lie down like a log, then you can replace intense training in the gym with light activity at home.

What not to do: run/jump, perform intense exercises.

What you can do: perform joint exercises, light stretches, cool-downs, do exercises with your own weight - abs, push-ups, etc. Everything is slow and calm.

Recovery time: 7-9 days.

Option #3. I'll try and go

I will say right away that this is not an option for everyone. It is suitable for ardent fans who cannot imagine even a minute without the gym and professional (including speakers) athletes. To be honest, I myself practiced just this option a couple of times, because it’s no secret that training significantly raises your emotional level, and it makes you forget all the hardships and problems of worldly life. Your painful state seems to fade into the background, and you think not about aspirin and a heating pad, but about how many approaches are left to complete. This distracts and in some cases even helps to “heal” the disease faster :).

What not to do: work with standard weights, increase intra-abdominal pressure in every possible way, perform exercises at the usual intensity, listen to the player.

What you can do: light cardio sessions on (bicycle, ellipsoid) By 5-7 minutes, work with reduced temperature 50-60% load, warm up/cool down.

Recovery time: varies (average 10 -15 days).

It is also worth understanding that to fight the infection, the body mobilizes its immune system and tries to direct all its forces to eliminate the malignancy. If you have not noticed before that the immune system zealously defends your interests in the face of illness, but on the contrary behaves sluggishly and reluctantly, then you should save your energy and not waste it on the side, i.e. in the hall. Training is a very energy-consuming process and if the body is weak (you are constantly sick, you are easy to infect), then it is better not to deplete its reserves once again and use them for restoration.

Note:

Most optimal solution for simple fans there are options No. 1 and No. 2. Don’t worry that the disease will unsettle you and cause significant damage to your results. It has been proven that only a month's downtime can affect the reduction of an athlete's muscle mass, so a week's respite will not make a difference in the weather.

So, go over these again 3 options and think, based on your current state of health and past knowledge, about the regenerative abilities of your body, what you should choose. Whichever option you choose, without effective treatment The process of fighting malware can take several weeks.

Disease Prevention Measures

Here is a set of measures that are aimed at both prevention and direct control of the most common colds.

Prevention:

• Drink plenty of fluids (men - up to 3 liters clean water; women – more 2 liters);
• Vitamin C – rub 10 powder the tablets and drink with a glass of water;
• Take glutamine from the pharmacy;
• Watch out for fatigue and;
• Oxolinic ointment for the nose;
• Eat right 4-5 once a day (vegetables, dairy products, etc.);
• Rest before 8 hours per day;
• Conduct wet cleaning and ventilate the room often;
• Wash your hands frequently;
• Hardening procedures (alternate cold and warm showers), visit .
• Throw away your outpatient card from the clinic :)

• Onion/garlic drops – squeeze out the juice, add a little honey and drop into the nose;
• Iodine network – effective remedy to soften and get rid of cough;
• Lemon juice – cut a lemon, open your mouth wide and squeeze the juice directly onto your tonsils. Effective against sore throat;
• Gargling sea ​​salt (1 tbsp per glass of water);
• Use aerosols Kameton and Stopangin to treat the throat;

Let's say you applied some of these tips and got rid of the disease fairly quickly. Now next stage– proper entry into training after illness. This is what it should look like:

1. Give the illness a minimum of time to pass 3 day and only then go to the gym;
2. Warm up longer than usual - on average more 10 minutes. At first, you need to work with your cardiovascular system - prepare it for the upcoming loads after the break;
3. At first, give up your usual - T-shirts and shorts. Any draft can make adjustments to your training process;
4. Work at half intensity. You have nowhere to rush, so gradually approach your “pre-painful” indicators. Cut the number of sets in half.
5. Gain momentum gradually, from workout to workout: 1 training - 60% weight from usual, 2 – 70% and so on until you reach your normal routine;

And finally, a little gag (and who was all this from? :)). Interesting fact- that's already more 1,5 I haven’t been sick for years at all, I haven’t noticed a runny nose or cough, although I live in Siberia, where for the most part it’s winter and temperatures over 30 are normal. I'll share how I do it.

Firstly, I abandoned my medical card, i.e. She is not in my hospital, not at home, but far away, I would even say that she is virtually lost. I have no temptation or thought that if I get sick, I need to go to the clinic, i.e. all bridges have been burned.

Secondly, I always take a contrast shower after training. (1 minute - hot; 40 sec - cold and so on in a circle). Thirdly, I drink a simple vitamin drink (rosehip syrup, vitamin C, honey, lemon juice - everything is mixed in 0,6 liters of water). Well, fourthly, I dress warmly, always covering the most ventilated parts - the neck and tailbone.

Try to practice these points, and all illnesses will bypass you! That’s all, let’s summarize all this “babble”.

Afterword

Is it necessary to exercise after illness? This is the question we tried to answer today, and I think we managed to do it to the fullest extent. Listen to your body, because it is the most accurate device of all created, learn to correctly recognize its signals and accept right decisions. And then no illnesses will prevent you from achieving your goals.

On this minor note, I say goodbye to you, see you again, comrades-in-arms!

PS. Don’t pass by the individual pressure gauge – buttons social networks, and generously share information with your like-minded people.

With respect and gratitude, Dmitry Protasov.

Sports for colds: is it useful or, on the contrary, dangerous for health? Is it possible to exercise when you have a cold? And what could be the consequences of this seemingly useful idea?

When fitness and sports have become such an integral part of your life that even one missed class makes you remorseful, then it’s scary to think about missing a week or even more! But what if you get sick: is it worth continuing to do regular training or is it better to rest at home without physical activity?

Any physical activity always has a positive effect on our overall well-being and helps our body be more resistant to adverse effects. environment. But, as it turns out, not always! There are times when it is better to exclude any physical activity on your body, and one of these moments is colds.

Most people get colds 2-4 times a year, and the trend is recent years shows that every year there are more and more people involved in fitness, so this topic, from my point of view, is very relevant.

There was a time when the question " Is it possible to exercise when you have a cold?? I was very interested in it personally. And then I decided to find out everything connected with this and get the most detailed answer to my question. Now I will share this knowledge with you.

When you decided to go to the gym, do aerobics or start running, your main driving motive, of course, was the goal of BECOME MORE ATTRACTIVE: to lose weight, build up muscle mass, pump up the buttocks, etc. But in the subconscious we all have another important goal - to be healthy. Perhaps not everyone thinks about it when they start playing this or that sport, but this is not necessary, the main thing is that it is embedded in our minds. So what am I getting at? Classes exercise for colds begin to act on our body in a completely opposite direction from our hidden goal “to be healthy” and obvious - “to be more attractive”. Now I’ll explain why this happens?

What happens to our body when we get sick and continue to exercise?

Scientists have found that after intense exercise human body is in a slightly weakened state, so it is not recommended to immediately go out into the cold in winter or be in crowded places. So, we are only talking about a normal state, when a person is completely healthy and does not complain about his health. And when a person has already caught some kind of virus, then his immunity is in a completely different state, much more serious than usual after training.

Any cold illness reduces anabolic processes in our body, including muscles, and increases the production of the catabolic hormone cortisol, which destroys muscle tissue.

A little theory.

Cortisol is a catabolic hormone that breaks down proteins, including muscle proteins, and also causes increased blood glucose and fat accumulation. Its production is activated when the body experiences overwork, stress, fear, fasting, physical activity and during illness. Its main task, oddly enough, is to help our body, namely: the mobilization of nutrients and beneficial substances. Thus, proteins break down into amino acids, and glycogen into glucose. This gives the body additional construction material for recovery during a negative period for him, which is any illness.

Therefore, asking yourself or your coach a question, Is it possible to exercise when you have a cold? think about the action of cortisol, and the answer becomes instantly obvious. Exercise when you have a cold doesn't make any sense! Not only does training lack any positive effects on your body, but it also contributes to the destruction of your own muscles.

But this is not the worst thing that can happen to you when actively playing sports while sick.

On the Internet you can find various articles that talk about the “above the neck” rule. It states the following: if your symptoms of illness are above the neck (runny nose, sore throat), then you can exercise. I and scientists from all over the world have a different opinion about this.

The human lymphatic system is represented by special capillaries filled with lymph and lymph nodes. Lymph is a liquid that helps tissues remove harmful decay and metabolic products, various toxins and bacteria; and lymph nodes are a collection of immune cells. In a person who is absolutely healthy, the lymph nodes are not visible, but when they are enlarged and can be felt on the neck, this signals some pathological processes in the body.

If an inflammatory process occurs in the head or neck area (tonsillitis, sinusitis, toothache), then the microbes enter the lymph nodes, where leukocytes begin to actively fight these microbes, which can cause the lymph nodes to increase in size. Thus, they create a barrier to the spread of a dangerous infection throughout the body.

So, with all the well-known acute respiratory viral infections, the lymph nodes can become enlarged and at the same time be painful when pressing on them. This suggests that the human immune system is fighting the infection. And if at this time you go to your favorite gym and do a full workout, then the infection, which was in the lymph nodes and did not spread throughout the body, along with the blood will “travel” and “restore order” in all your organ systems. And this will certainly lead to complications, perhaps even very serious ones. So, as you can see, the “above the neck” rule is complete nonsense! Sports for colds is strictly contraindicated, especially if you notice an increase in your lymph nodes. Relax for a couple of days at home, it will be better for you than then spending another month in the hospital with complications of various kinds.

Flu alert!

Can you exercise when you have the flu? The answer to this question will be the same categorical answer - NO! Influenza is a type of acute respiratory viral infection, but with even more serious consequences and complications. The flu is more severe, causing lethargy and high fever. And when you have a fever, playing sports is generally contraindicated, otherwise it can lead to complications in the heart, kidneys and lungs. So, be careful, if you feel even the slightest sign of the flu, stop your activities and visit better than a doctor. In this case, he will be more useful than your favorite coach.

After the illness has subsided, after 3-4 days you can begin your regular training. But remember that the load needs to be increased gradually, and not immediately rush into the “whirlpool” and exhaust your body with heavy training. It will take at least another week for the body to fully recover, so while saving own strength, you help your body enter its usual mode of physical activity and training.

I hope this article answered your question, Is it possible to exercise when you have a cold?. I wish you to play sports for your health and never get sick!

Your coach, Janelia Skripnik, was with you!

I recently got sick, but now I feel fine. The runny nose persists, and in the evenings I feel a little tired. Tomorrow I'm training in the gym, I'm watching my figure, is it possible to play sports if you have a cold, if there is no fever or it's mild? Irina, 22 years old

Feeling normal and feeling unwell in the evenings cannot mean a satisfactory state of health. The patient requires a gentle regime, staying at home. By suffering colds and fever “on their feet,” people themselves provoke the addition of secondary infections, fatigue and decreased immunity, and complications on internal organs and systems. If you yourself feel a mild cold and there are no other symptoms other than malaise, you can do light workouts within the limits of physical fitness. The load should be applied gradually and 3-4 days after the first symptoms.

Lethargy, malaise, low body temperature - all this can affect the deterioration of well-being after exercise, so it is generally better to refrain from visiting the gym. Considering the purpose of your classes, you should refrain from training and skip 1-2 sessions. The body will get stronger, strength will return, and sport will bring the necessary benefits. During periods of unwellness, sports activities are not only useless, but can also cause some harm due to biochemical processes inside the body.

During times of illness due to illness, stress, severe fatigue, psychoneurological stress and prolonged fasting, the body produces a special hormone - cortisol. The hormone belongs to the catabolic group, which promotes the breakdown of protein, including muscle protein, increases blood glucose levels and promotes the accumulation of fat. Cortisol helps the body adapt to emergency conditions, creating additional resources to restore human strength.

In other words, the body begins intensive accumulation of useful and nutritious substances by breaking down protein into amino acids, and glycogen in the blood into glucose.

It turns out that, giving its last strength during training when sick, the body accumulates fats and microelements due to the destruction of muscle structures.

So, is it possible to exercise when you have a cold? For any physical activity, there are a special number of factors that should be taken into account when going to training. Classes are prohibited if the following conditions exist:

increased body temperature;

chills, fever;

manifestations of a viral or bacterial infection;

aching joints;

inflammatory diseases of the throat (tonsillitis);

period of antibacterial therapy (taking systemic antibiotics).

Taking antipyretics, antibiotics and attending a workout can negatively affect the condition of the kidneys, liver, and pulmonary structures. The temperature can rise even while taking medications. Physical activity increases the load on the heart and blood vessels. In case of a burdened clinical history, the simultaneous course of ARVI, influenza or a common cold with a deterioration of the patient’s condition requires mandatory rest of the patient and adherence to a protective regime.

After recovery, you should not start exercising immediately. The body needs time to recover, so it is enough to limit yourself to walking fresh air, a light jog in the park or forest. Physical activity should be gradual.

Exercising when you have a cold can be helpful in improving natural ventilation lungs, improving blood circulation, stimulating the overall tone of the body. A beneficial effect can only occur with an uncomplicated cold. During a mild cold without fever or signs of complications, you need to follow a number of recommendations:

reduce the duration of the workout by 20-30 minutes, subject to an hour-long lesson;

reduce the intensity of physical activity by 50%;

warm up by doing simple exercises;

give preference to yoga, Pilates, slow stretching on the floor;

drink water during exercise.

During the recovery of the body, the same rules should be followed. Too intense loads during the rehabilitation period can provoke a new surge in the disease.

When exercising in the gym surrounded by large quantity people should refrain from activities for up to 2 weeks to eliminate the risk of re-infection through airborne droplets.

It is important to understand that if you have a cold without any special symptoms, you can run and do all possible sports, but if you have the flu, it is important to stay at home and stay in bed. Unfortunately, you did not indicate how long the cold lasts. Perhaps these are the initial signs of ARVI or influenza. To avoid complications and aggravate the clinical situation, it is better to refrain from visiting the gym.

Also, subsequent sessions should be postponed if significant deterioration occurs during training. The body requires sufficient resources and energy expenditure during illness, directing all efforts to eliminate pathogenic pathogens. During a cold, you need to drink enough fluids. Ideal option There will be decoctions based on berries, herbs, dried fruits.

It is important to follow a diet, quit smoking and alcohol. For quick recovery you should take vitamin complexes, freshly squeezed juices, fresh vegetables and fruits. Saturating the body with vitamins has a beneficial effect on the general condition, improves mood, and increases resistance to pathogenic microflora.

If children are given an exemption from physical education during the period of a cold and its complications, then adults should independently assess their own well-being and make a decision. It is better to give the body the opportunity to rest and recover than to provoke an increase in temperature and the occurrence of various complications after training.

Regular exercise brings undoubted benefits to the body. Once you start playing sports, you shouldn’t skip classes. But something as unpleasant as a cold can change your training plans. Let's take a closer look at what exercise can entail for colds and flu.

Sports must be done regularly, otherwise the effectiveness of obtaining the desired results from training decreases. However, there are cases of missing classes due to unavoidable circumstances. These include illnesses and poor health. The most common disease is colds, ARVI. Someone, slightly ill, still goes to class, while someone stays at home and does not go to school until they recover. Let's figure out whether it's possible to exercise when you have a cold or flu.

According to statistics, a person catches a cold 2-4 times per calendar year. The period of colds lasts about two weeks. If sport is a constant part of the rhythm of life, refusal to given period sensitive, the athlete does not want to lose the paid subscription or give up the usual loads. Refusal to go to the gym for several weeks slows down progress and reduces the effectiveness of classes. However, a sick person should think about attending/skipping a workout and listen to himself.

Differences between a cold and the flu

The cold is a disease caused by viruses (acute respiratory viral disease). Flu is an infectious disease. It is a mistake to think that these are the same diseases. A cold is characterized by the following symptoms: nasal congestion, sore throat, fever, constant sneezing, cough. Flu symptoms, unlike colds, appear quickly, and changes in well-being occur at lightning speed. The flu is characterized by severe weakness, dizziness, aching bones, temperature above 39 degrees, and a severe cough that occurs on the third day of the disease. The flu is more severe than a common cold.

The effect of exercise on the body during colds

People's opinions regarding going to the gym when colds are divided into diametrically opposed ones.

Exercise is useful, it strengthens the immune system and improves a person’s general condition. However, during illness, additional stress is placed on the body. Most doctors and trainers are of the opinion that intense exercise during illness is harmful.

Numerous studies show the damage that exercise does during illness:

• Cold viruses reduce the body's anabolic processes. The amount of cortisol, a hormone that destroys muscle tissue, increases. Cortisol causes an increase in glucose levels and the accumulation of fat reserves. Cortisol production is at its peak during overwork, severe stress, fasting, and malaise. Exercising with cold symptoms will harm your muscles and negate the benefits and effects of going to the gym.
• The workload of the heart muscle increases.
• The illness becomes more severe and complications arise. If you feel unwell, resources immune system human body are used to quickly destroy the virus. During intense exercise, the body is forced to spend resources on physical exercise, recovery after them.

What complications may arise?

With intensive loading of a weakened body, the following complications may occur:

• Myocarditis
• Neuritis
• Bronchitis,
• Laryngitis, otitis media
• Angina
• Pneumonia

The above diseases are more difficult to treat than colds. Therefore, if you feel unwell, it is advisable to skip going to the gym and give your body time to recover.

Under what symptoms is it better to refuse another workout?

When considering whether to go to training with a runny nose or high temperature, consider the following factors. A small amount of exercise is allowed for mild colds. Cancel your trip if you experience the following symptoms:

• General body temperature above 37 degrees
• Weakness
• Dizziness
• Profuse sweating
• Sore throat
• Presence of a confirmed infection

Intense exercise is prohibited when taking antibiotics or drugs that reduce fever.

What sports are allowed when you have a cold?

If you have mild symptoms (slight runny nose), you can exercise physical activity with low intensity. Eliminate aerobics and running. Yoga, stretching, and walking in the fresh air will be helpful.

The total load should be reduced to half the norm, and the duration of the workout should be reduced. Drink more water than usual. After exercise, it is useful to take a shake with L-glutamine.