Exercising with a cold: what you can and can't do

Isn't that mean? You finally want to get started and make progress with your training. Now, of all times, you catch a cold. Fortunately, you don't feel overly affected and still want to go to the gym. Isn't that too dangerous? Shouldn't you go to bed instead? The clear answer is "YES". Under certain circumstances, training with a cold is definitely possible. However, you will have to limit yourself considerably. One thing you should know right from the start: exercise is only acceptable if the illness is mild. Where you can draw the line here depends on several factors. There is a trick you can use to find out on your own whether exercise is possible or not. Don't overdo it. Your health always comes first. These tips are only intended to help you overcome your weaker self and avoid one of the most common excuses.

Rule of thumb for saying yes or no to training with a cold

Pay attention to your neck. If the symptoms of your cold occur below the neck, training is taboo. These could be symptoms caused by bronchitis. Tonsillitis or aching limbs are also reasons to stay in bed. If the symptoms are noticeable above the neck, moderate exercise is usually possible. These are usually coughs from the upper region of the throat, sneezing and a runny nose. They should only occur individually. If the symptoms occur together, it is probably better to rest. It is not easy to draw the right line here. If you have a more severe cold, it is no longer a mild cold. Then you may be at risk of sinusitis.
There can never be a guarantee when it comes to health issues. This rule of thumb does not prevent you from analyzing your individual circumstances in detail. Is your heart working normally? How do your blood vessels look? Is your blood pressure okay? Only you and perhaps your doctor will know what your health conditions are. It may well be that you are not allowed to do any sport if you have a cold. If there is even the slightest doubt, don't do it. It's not worth it. You don't want to suffer myocarditis or worse.

Moderate training for a mild cold

Moderate exercise can even promote recovery in the case of a mild and recent upper respiratory tract disease. Exercise increases the number of antibodies that are supposed to rid your body of pathogens. It also improves the quality of the work of your health policemen. However, this only applies to very mild cases such as a runny nose, which could be cleared after a relaxed running session. According to one study, moderate training sessions generally have neither a positive nor a negative effect on the duration of a cold. Above a certain level of intensity, however, it becomes counterproductive. In any case, it is advisable to seek advice from a doctor.
You should be careful with strength training. Your body is weakened by the disease. Any sporting activity can exacerbate this effect. You should therefore only do exercises that do not put too much strain on your body. You should always avoid heavy weights or longer sets. In the end, you would only harm yourself and give the pathogens the opportunity to spread further.  

Training ban for infections

As you have to be very careful even with mild colds, it will come as no surprise to you that training with viral infections is strictly forbidden. You probably won't feel like going to the gym anyway. Especially if you have a fever, any form of exercise is dangerous. A rise in body temperature is a sure sign of an infection. A fever is your body's defense mechanism to fight the infection. In such a case, your immune system is in constant use. It doesn't need any physical activity. Don't sweat in the gym, just wrap yourself up in bed.

Beware of hidden and spread diseases

Some top athletes have paid for their ambition with their lives because they trained hard despite having caught the flu. It doesn't have to be a serious infection. Even a minor cold that you've been carrying around with you for a while can become a time bomb if you don't cure it and continue to go to the gym. Many people suffer from a persistent cold for weeks at a time in winter and the transitional seasons. If this happens to you, stop training. A protracted illness is never an easy matter.
 

What and how you can exercise during a cold

Reduce all training activities significantly. Avoid HIIT units during endurance training. They are far too strenuous for your body. Light and static cardio exercises are much better. Pay attention to your heart rate. There is no exact value. Depending on your cold, it can be as low as 110. In any case, it makes sense to keep an eye on it at all times.
It is advisable to do light outdoor sports. This could be a leisurely bike ride or a hike. Nordic walking also works. Always wear warm clothing when exercising. However, you shouldn't be overdressed either. If you already have a cold, you should not exercise in extreme temperatures. You would then have three stress factors (cold, training and cold or heat) that would put a strain on your body. Your immune system wouldn't be able to work properly, just as it wouldn't be able to work properly if your training sessions were too hard. As a result, the course of the illness could possibly worsen.

Start slowly after an infection

Your body has just mastered a difficult task. It is not yet back in top form shortly after recovery. You need to take this into account. Give yourself one to two weeks, depending on the severity of the illness. Only then will your body be able to work at its usual intensity again. You can start with light build-up units on the second day after the fever has subsided. The emphasis here is on "light". Less is more. Listen to your body and pay attention to all the signals it sends out.

Three final tips at the end

Point 1:
Your body loses a lot of fluid during an illness. The already high water requirement of 30 ml per kg of body weight - at rest, mind you - sometimes increases significantly. A light training session also increases this by around 10 %. That's how much you need to drink. Make a mental note of this or download a water-drinking reminder app to your smartphone (they really do exist).
Point 2:
Only you know your medical history. You will therefore know whether you will fall ill and approximately how long it will last. Take this knowledge into account in your training plan. This is extremely important. During an illness, no matter how mild, one rule stands above all others: Your body has the last word, not the training plan.
There is a general rule that you should not interrupt a workout program for longer than a week. However, this only applies if you are healthy. If you are ill, training takes a back seat.
Point 3:
You can exercise, but take it easy and moderate and extend the breaks between runs. You don't need to progress, lift more or run faster during this time. As long as you're ill, it's all about maintaining your fitness level.