To Train or Not To Train, That's The Question (When You're Sick)

Today we’re going to talk about a topic that will, at one point or another, apply to EVERY fit-goer and training client:

To train or not to train, that is the question!

This past weekend my daughter came down with the stomach flu she had gotten from school(Surprise, elementary school and germs!). She was sick for most of Saturday and part of Sunday, but with the speed of light-felt like a million bucks all of the sudden. Well Sunday and Monday went by, and we had completely forgot about it until late Monday night/Early Tuesday morning when I woke up vomiting everywhere with no warning signs whatsoever. I remained in the bathroom for literally 6 hours still vomiting, until I finally fell asleep at 5am. Throughout Tuesday every time I felt the virus had passed, it would hit me like a “ton of bricks” and I would end up back over the sink/toilet(whatever I could get to first), vomiting my insides out! Come Wednesday morning I felt like I would be fine, got up and began getting ready for training, then it started all over again.

The reason I elaborate about the time/feelings I was going through is that every time I began to feel better and think I was fine to go, the sickness would start again! I realized I was forgetting some of the most basic principles I teach my clients, but wasn’t following myself! Basically, when you’re sick you can determine whether you’re good to go or should stay home if: the sickness originates above or below the neck. This is what inspired me to write this weblog, so you don’t make the same mistakes I did in trying to push back into it-way too early.

We’ll go deeper into this below.

How sick is too sick to work out ? First you must ask yourself (and be honest with your answer) are you really sick or just feeling a little lethargic and less than motivated to get to the gym? Being tired and “not feeling into it” is one thing, and we all have those days. Illness or being over-worked and over-tired is another issue altogether. We’ll start with the general rules when it comes to exercise during illness. First off there a few circumstances where exercise is an absolute no-go, the biggest of which is having a fever. If you’re struggling with a fever, a workout is completely out of the question. Your body is already over-heated and dehydrated and exercise will simply compound that, no matter how much air conditioning you are exposed to or amount of water you consume. A fever is a sign of infection and is your body’s way of fighting that infection. So let it do its job by resting and drinking plenty of fluids.

Extreme exhaustion is another example of when to skip training. A couple of days ago I had a client email me, informing me that he was home from work because he had felt “ran-over” that morning due to a couple of weeks of being grossly overworked and stressed. He asked if he should skip his training session for the day. When my normal reaction to a client wanting to “cancel” as opposed to “rescheduling” is NO, in this case it was give me some more info. You see, when the question arises of whether or not to train when you’re sick and/or run-down, most people either fall on the side of “yes” or “no.” However, that is because most people don’t realize there is a gray area, and much more info is needed to determine the answer.

Regardless of the reason behind being sick or feeling ran over and tired,  you NEVER want to go train as normal going 100 miles per hour and giving it your all. In the instance that you’re sick with a minor cold or just simply ran-down because of work and family stress, an abbreviated workout may be exactly what your body needs.

There is a valid reason why human beings have used sweat baths for hygienic and health purposes since the Stone Age. It's because sweating has proven its effectiveness in flushing out toxins and disease and maintaining optimal physical as well as mental health. The skin is the largest organ in the body and through the pores it plays a major role in the detoxifying process alongside the lungs, kidneys, bowels, liver and the lymphatic and immune systems. The skin produces cool sweat to regulate the body's elevated temperature. It also has the ability to transform toxins from lipid-soluble or oil-based, into -easier to eliminate- water-soluble forms. Sweat carries toxins out of the body and flushes them through the pores. Sweating is the body's safe and natural way to heal. Scientists and doctors are finally acknowledging what our ancestors instinctively knew, that regular sweating restores good health through the elimination of toxins.

Therefore, one can easily conclude that although going at your normal intensity if training while you’re sick may not be the best answer, getting a half-paced workout in just long enough to work-up a little sweat is perfect.

There are a few simple questions to ask yourself that will easily determine whether you should or should not train that day:

·         You Should NOT Train That Day If:

o     You have a fever

o     You feel nauseous

o     You are highly contagious and in a public gym/studio

·         You’re Okay To Train That Day If:

o    You just have a mild cold

o     It's been a couple of days and you are over the worst of it

o    You’re not running a fever

Many people that I know of, including myself at one time, have done some pretty intense workouts while sick. And not just everyday common cold sick but flu-like sick (Please note this was several years ago and not recent).

Not only was it irresponsible of me to bring my spreadable bacteria into the gym, but karma was paid back when my body couldn't recover and I ended up prolonging my illness an extra week or so.

You see, training when you have a mild cold is not a big deal at all. In fact, if you engage in light cardio, you'll feel better. It will help to open up your nasal passages and let you breathe easier. Recovery will not be hampered because it's a mild cold and you are doing a light workout. Just to keep moving really and avoiding anything too high in intensity.  

“Light,” Keep that in mind.  Training while you’re sick means you are not there to get stronger, more fit or build muscle; you’re there to feel better, to keep moving and get the added benefits that working out will help you do.

Still Not Sure Whether You Should or Should Not Train Because You’re Sick?

Some of the other symptoms that should make you consider putting your routine on hold for a few days include:

·         Vomiting

·          Diarrhea

·         chills and muscle aches

 In consideration of other gym members you should also stay away if you are experiencing things that are obvious to others like:

·         pink eye

·         bronchitis

·         constant sneezing and nose wiping

·         hacking cough

Try using the “Neck Principle.” You won’t find the “Neck Principle” in any text book or any research journals; however, if you use the most current research findings and recommendations from most M.D.s, you will find that they’re essentially telling you the same thing, without applying it to “layman’s terms.” So what is “the Neck Principle?”

Essentially, whatever is wrong with you(in terms of your sickness), examine whether it applies more to

·         Above the neck (head, sinus, earaches, etc.)

·         Below the neck (chest congestion, stomach virus, vomiting, etc.)

To be straight and simple to the point: Whatever it be that ails you, if it pertains to something above your neck, you’re okay to train; In reverse, if whatever it is that ails you refers to something below the neck, you should consider taking a little time off from training(not a lot).

Aside from the rules above, it really comes down to listening to your body. Taking a few days off won’t make that hard earned physique disappear and it won’t add any layers of “insulation” to your behind either. Quite often, we are better off to sit a few sessions out and get back into it when our systems are fully recovered and ready for the intensity we are accustomed to.

Without any bias to the subject as a Fitness Professional and Personal Trainer: When you’re feeling sick and/or run-down and considering not training, the best thing you can do is ASK YOUR TRAINER! Your trainer wears many hats aside from “the trainer,” and it is his/her job to keep you at the best health possible not just for you to feel great, but also to ensure the hard-work you’ve both been putting in isn’t thrown away from killing your immune system. When you’re feeling run-down sick and considering not training, give your trainer a shout. Explain everything in detail as to what you’re feeling, what symptoms, what medicines you’ve been taking (if any), and whether or not you’ve scheduled a Doctor’s appointment or already been. From there, your trainer can conclude whether rest is the best approach, or whether you just need to get your behind in to the studio/gym. If your trainer does feel like you coming to your training is the best for you, trust his/her professional opinion. They’re not going to bring you in and go full-speed when they know you’re run down and sick. They have that in mind when developing your workout regimen for the day, and will use your session while run down as an opportunity to use the “active rest” principle in helping you sweat out some of the toxins to feel better, as well as using the session as a “maintenance” workout essentially to make sure you do just enough to maintain your current fitness levels, without compromising your energy levels and immune system.

Bottom Line To Training While You’re Sick:

·         Don’t jump to conclusions

·         Analyze all factors and symptoms involved

·         Use the “Neck Principle”

·         If all else still doesn’t provide the answer, ASK YOUR TRAINER!

Until Next Time Guys/Gals!

Keep it fit,

Fitness Mastermind, LLC