2023-12-15 03:43:51
A slight runny nose and a sore throat, you don’t actually feel bad enough to skip training, do you? But what are the risks if you exercise while sick? Find out more here!
Cold and exercise: what are the dangers?
Finally the exercise routine is running and you are carrying out your program regularly and with motivation – but suddenly a cold gets in the way. Are you wondering whether you should still do your training? It’s “just” a harmless infection. But even if it’s just a mild cold and you think you still have enough energy for exercise, experts advise against it. Your Cold symptoms are a sign that your immune system pathogens fought. For this, your body needs a lot of energy, which is no longer available to it when you Sport do. The weakens your immune defense. The consequences: Your symptoms worsen and the healing process takes longer.
Exercise when you have a cold favored also Secondary diseases How:
- Bronchitis
- lung infection
- Inflammation of the pericardium or myocardium
- heart failure
- Cardiac arrhythmias
- In rare cases: sudden cardiac death
Although myocarditis due to exercise during or immediately after a cold is rare, it is important to take the risk seriously. It is therefore better to avoid exercising when you are sick.
In the clip: cold myths checked
Do sports when you have a cold
But what if it’s just your nose running? What matters here is yours Body feeling and yours Symptoms to pay attention. If you feel healthy without medication and have no other symptoms, you can do light training that puts little strain on your body. Relaxed cycling, Nordic walking or a brisk walk in the fresh air are ideal for this. Dress warmly enough so that you don’t get cold during breaks and change into dry, warm clothing after training.
It’s better to avoid training in the gym. On the one hand, because strength training is not suitable when you have a cold – it puts too much strain on the body. On the other hand, because you can infect other people. Cold viruses spread fastest in closed rooms with lots of people.
Exercise when you have a cold Fever and Body aches comes with it, is absolutely taboo – but you probably won’t feel like it in this state anyway. If you feel under the weather despite no other symptoms, it is better to take it easy and let your body fight the infection.
Exercise with a sore throat
You’re probably familiar with this: first your throat starts to scratch, then you get more intense pain and, in some cases, even difficulty swallowing. Sore throat signal that Viruses or bacteria have already spread in the throat – it comes to one inflammation. The mucous membranes in the throat are swollen and often red. Avoid exercising if you have a sore throat. These could be a symptom of tonsillitis. It is caused by bacteria, in most cases streptococci. If you put additional strain on your organism with exercise, it cannot fight the bacteria efficiently. They then spread throughout the body and can also cause diseases of the joints, kidneys or even inflammation of the heart muscle.
Exercise after a cold
When you have a cold, your body needs rest. Before you start exercising again, you should: three days pass away from you symptom-free are. if you Antibiotics If you had to take it, then wait five days after the last dose.
After one flu-like infection with fever medical professionals recommend training first one to two weeks resume later. If you are unsure, ask your doctor. After you get the flu, you’ll likely feel exhausted for a while. This is completely normal. So take it slowly during your first training session and don’t exhaust yourself straight away. Listen to your body and increase the training intensity step by step. Over time you will reach your usual level. If you feel tired, take a break or stop your workout.
Sweating out illnesses – is that possible?
The fact that it is possible to simply “sweat out” a cold is a common cold myth. The Viruses and bacteria can not from the body sweated out and transported away become. The warmth during fever supports recovery as it stimulates circulation and blood flow to the mucous membranes and increases antibody production. However, too much heat from exercise puts strain on the body and hinders the healing process. Also Sauna sessions are therefore with fever not allowed. Therefore: Sweating is good – but please only wrap up warm in bed. Make sure you drink enough – preferably still water or cold teas from the pharmacy, drugstore or health food store.
Conclusion: Can you exercise when you have a cold?
It is unreasonable to do strenuous exercise despite having a cold. It is better to avoid heavy physical activity – even if you feel fit. Light exercise such as relaxed cycling, Nordic walking or a walk in the fresh air are permitted. If you feel weak and have symptoms such as a sore throat, cough or even fever and body or muscle aches, avoid exercise completely and rest. When you have an infection, your immune system goes into overdrive and your body is put under a lot of strain. If you then put additional stress on him with exercise, he can no longer fight the infection efficiently. In the worst case, the pathogens spread further and damage other organs such as the kidneys, liver or heart.
Can you exercise when you have a cold?
That depends entirely on your state of health. If you only have a runny nose and you otherwise feel healthy – even without medication – then you can do light cardio training. Strength training is rather unsuitable for colds because it puts too much strain on the body. If you have other symptoms such as a sore throat, cough or fever, then exercise is taboo.
Can exercise make a cold worse?
Exercise can definitely make a cold worse. Cold symptoms are a sign that the immune system is fighting pathogens. To do this, the body needs a lot of energy that is no longer available when you exercise. This makes the symptoms worse and the healing process longer.
Should you exercise with a sore throat?
If you suffer from a sore throat, avoid sports and strenuous physical activities. In some cases, a sore throat is a symptom of tonsillitis. The bacteria that cause this inflammation can also cause joint disease, kidney disease, or even myocarditis if your body doesn’t fight them off in time.
How long should you not exercise if you have a cold?
After a cold, you should be symptom-free and symptom-free for at least three days before you start exercising again. Allow five days to pass after taking antibiotics. If you have had the flu with a fever, doctors recommend that you only start training again after one to two weeks. If you have any doubts, it’s best to seek medical advice before you get started.
What happens if you train while sick?
Exercising with a cold weakens your immune system. The pathogens spread throughout the body and can affect other organs. This promotes secondary diseases such as:
– Bronchitis
– Lung infection
– Inflammation of the pericardium or myocardium
– heart failure
– Cardiac arrhythmias
– In rare cases: sudden cardiac death
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