Recently got sick, but now I feel fine. The runny nose is preserved, in the evenings I feel a little fatigue. Tomorrow, training in the hall, follow the figure, is it possible to play sports at cold, if there is no temperature or is it minor? Irina, 22 years
Normal well-being and ailments in the evenings cannot mean a satisfactory health condition. The patient requires a gentle mode, staying at home. Transferring a cold and temperature "on the legs", people themselves provoke the attachment of secondary infections, overwork and reduction of immunity, complications on internal organs and systems. If you yourself feel a slight course of colds and other symptoms, except for ailments are absent, you can spend easy workout within physical training . The load should be supplied gradually and after 3-4 days after the first symptoms.
Lost, malaise, insignificant body temperature - all this can affect the deterioration of well-being after classes, so it is generally better to refrain from visiting the gym. Given the goal of your classes, you should refrain from training and skip 1-2 sessions. The body will strengthen, will return strength, and the sport will bring the necessary benefit. In the period of ailment, sports loads are not only useless, but can also cause some damage caused by biochemical processes inside the body.
While making due to illness, stress, strong overwork, psychoneurological stresses and long starvation, the body produces a special hormone - cortisol. The hormone refers to a catabolic group, which contributes to the destruction of protein, including muscle protein, increases blood glucose and contributes to the accumulation of fat. Cortisol helps the body adapt to emergency conditions, creating additional resources for the restoration of human forces.
In other words, the body begins intensive accumulation of beneficial and nutrients by splitting protein to amino acids, and blood glycogen to glucose.
It comes out, giving the last forces in training in case, the body accumulates fats and trace elements, thanks to the destruction of muscle structures.
So, is it possible to train with a cold? For any physical activity there are a special number of factors that should be taken into account by going to the training. Classes are prohibited if there are following states:
increasing body temperature;
chills, heat;
manifestations of viral or bacterial infection;
slabs in the joints;
inflammatory throat diseases (tonsillitis);
the period of antibacterial therapy (receiving systemic antibiotics).
The reception of antipyretic, antibiotics and visiting training can adversely affect the state of the kidneys, liver, pulmonary structures. The temperature may rise even on the background of the preparations taken. Physical exertion increase the load on the heart and vessels. With a burdened clinical history, the simultaneous orvi, influenza or a conventional cold worsening requires compulsory rest of the patient, compliance with the protective regime.
After recovery, proceeding to classes should not immediately. The body is necessary to restore time, so it is enough to limit the hiking walks in the fresh air, a light jog in the park or in the forest. The physical activity must be gradual.
Workouts during a cold can be useful for improving the natural ventilation of the lungs, improve blood circulation, stimulation of the general tone of the body. A favorable effect can only be with an uncomplicated cold. In time easy Colds without temperature and signs of complications It is necessary to comply with a number of some recommendations:
reduce training duration for 20-30 minutes, subject to hours lesson;
reduce the intensity of physical exertion in 50%;
make a workout by performing simple exercises;
give preference to yoga, pilates, slow stretching on the floor;
drink water during classes.
During the restoration of the body, follow the same rules. Too intense loads during the rehabilitation period can provoke a new leap of the disease.
When classes in the hall surrounded by a large number of people, it is necessary to refrain from classes up to 2 weeks to eliminate the risk of re-infection with air-droplet.
It is important to understand that if during a cold without special manifestations you can run and engage in sleep sports, then with influenza, it is important to be at home and comply with bedding. Unfortunately, you did not indicate how long the cold lasts. Perhaps this is the initial signs of ARVI or flu. In order to avoid complications and burdening the clinical situation, it is better to refrain from visiting the gym.
Also, one should postpone subsequent classes if significant deterioration in the training process appeared. The body requires sufficient resources and energy costs for the disease, directing all the forces to eliminate pathogenic pathogens. During the cold period, it is necessary to drink a sufficient amount of fluid. The ideal option There will be decoctions based on berries, herbs, dried fruits.
It is important to comply with the power mode, refuse smoking, alcohol. For rapid recovery, vitamin complexes should be taken, fresh juices, fresh vegetables and fruits. The saturation of the body with vitamins has a beneficial effect on general state, improves mood, increases the resistance to pathogenic microflora.
If children during the cold and its complications give exemption from physical education, then adults should independently evaluate their own well-being and make a decision. It is better to give the opportunity to rest and recover than after training provoking the temperature and attachment of various complications.
Save:Is it possible at cold? This question is probably worried about many fitness lovers, professional athletes and all those who somehow give up training at least a few hours a week. In our article we will tell you in detail, useful or harmful sports at the time as well as in the rehabilitation period.
Sports at a cold: such different opinions of doctors
Let us agree that we are talking about the so-called lovers, because professionals, the whole life of which is given to training, doctors during a cold work categorically forbidden. And if we talk about the main mass of visitors to the gyms and fitness clubs, then the opinions of specialists were divided. It used to be believed that during the disabilities, headaches, nasal congestion and with other symptoms accompanying colds, it is impossible to train. The body is already weakened during the illness, additional loads to him for nothing. Other experts believe that sport during a cold (training in normal mode) will not affect recovery: will not slow down, but not accelerates it. Nevertheless, doctors are one in one - physical exercise During elevated temperatures, it is categorically contraindicated. Also, the training themselves should be in a lightweight mode. That is, if you are to the disease, let's say, they were spent in the hall for an hour and a half, during her it is better to limit the 40 minutes - an hour.
Training with serious currents of ORVI
Above, we answered the question of whether you can play sports at a cold. Nevertheless, the disease is sickness. And if the doctor claims that you have influenza, entrance to the hall for the purpose of training to complete recovery you are prohibited. Moreover, it is at the flu that is possible complications, including on lungs, kidneys, heart. The body and so trying to defeat the disease, giving it all the strength, and, believe me, now it is definitely not to training, even if after receiving medicines you feel more or less cheerful. Yes, and the moral aspect of this action - you are sick, that is, you risk infecting and other visitors to the gym, since places for sports (of course, if you do not have the like in your own home) are still considered public.
Training during the disease: what can be done in order to recover faster
So, you feel weak, from but a hiking in the hall is not going to cancel. In this case, you should remember that the intensity of your workout must be lowered by 40-50%. This also applies to the time of its holding, and the physical exertion themselves. Also during the disease should be given special attention Consuming clean water - you should drink every 10-15 minutes, it will strengthen the sweating and support your body. During the disease, you should give preference to aerobic loads - running on the track, step aerobics, and so on. It is also recommended to occupy yoga and stretching. But heavy dumbbells and weights are better to leave for later - you still do not achieve the indicators of the force that you had to illness. Accordingly, almost everyone can be played at a sport with a cold, but it should be extremely careful, watching your own well-being carefully.
Classes in the period of recovery
When your hospital will be closed, you can return to the gym and start your workout again. But here there are several nuances. Firstly, your body is still weak, and the records that you put before the disease, for example, easily run 15 km on the track or raising the stokilogram bar, now you will hardly be on the shoulder. Doctors recommend returning to sports loads gradually, over time, increasing their pace. For 2-3 weeks there will be a complete restoration of the body. You will again be able to repeat the program that was performed before the disease. Sport after a cold is shown absolutely for everyone - and for beginners who only came to the hall, and for those who are engaged in years. Physical exertion and help to pass the recovery period faster. Also at this time it is recommended to pay special attention to the nutrition: drink vitamins, there are more vegetables and fruits, as well as low-fat meat. It is especially important that in your diet it was enough vitamin C.
What sports work perfectly strengthens immunity
Having considered various opinions of specialists about whether it was possible to play sports during a cold, tell me which physical exertion is strengthening immunity and help not get hurt at all. Here is the list of those directions of fitness, which, in the opinion of doctors, contribute to health and longevity in the best way:
- yoga classes;
- aerobics;
- stretching - ordinary stretch;
- tai-Bo - intense with elements of Eastern martial arts;
- tai Chi - a type where all exercises are performed slowly and smoothly, this type of fitness has no age limit and is suitable for absolutely everyone;
- aqua aerobics - exercise in water.
By studying these types of fitness, you strengthen your health and may forget about what is flu and colds. This is especially important for residents of Russia, where almost every year in the autumn-winter period there are epidemics of these diseases.
Biologically active additives
Of course, that your body come to normal, it is best to put the course of any vitamins after the suffering disease. Their choice is just huge. But there is I. sports additivesthat will help you feel better in the first days after the disease. For example, L-carnitine. In addition to known properties (we are talking about fat), this substance is a powerful antioxidant. That is, the reception of L-carnitine after illness will support each cage of your body and will fight with free radicals. Echinacea extract is also a powerful natural immunostimulator. Take it 1 tablet 3-4 times a day. You can buy the drug in the pharmacy, it is inexpensive - about 40 rubles per pack.
Conclusion
In the article, we considered whether it was possible to play sports at a cold, led the authoritative opinions of doctors about what symptoms physical exertion are not harmful, and when they are best abandoned. Anyway, the decision to continue training is best to take on their own, focusing on your own well-being. And, of course, in no case do not go to the gym with an elevated temperature or overcoming itself. So you just hurt the body, slow down the recovery process and, as a result, you will not be able to resume classes for a long time.
Instruction
Sports loads, even the most minor, positively affect the body. Proper nutrition, Sleep and fitness - Here are three whales on which human health is. Why then even at low temperatures recommend to refrain from physical exertion? And at school, for example, freed from physical education.
At the end of the twentieth century, medical scientists from North America set out the purpose of conducting an experiment proving that sport exercises Not only will not harm a sick person, but on the contrary - will help the depleted organism to overcome and defeat the disease. In the course of the research, volunteer volunteers were introduced by a cold virus, which provoked the expected appearance of a cold. After a certain period of time, when the disease reached its maximum symptoms, volunteers were sent to running track. As a result, the experimental way it was proved that neither the function of the work of the lungs nor the overall ability to transfer the body's power loads did not affect the organism.
It would seem, it was worthpressing such an optimistic result. But this experiment caused a lot of critical comments, the main of which was that physicians used too weak virus - it practically does not cause complications. In reality, the most diverse viruses "are" a pretty person ". In addition to the fact that they damage the lungs and bronchi, such viruses are seriously affected by the cardiovascular system. It turns out that when exercising sports during, for example, flu, a person risks to face heavy loads on the heart, overloading myocardium. The disease provokes his inflammation, and the sport exacerbates. In addition, anyone inhibits anabolic processes in muscle tissues. Thus, physical exercises contribute to the destruction of the muscles. And the effect, for which people usually engage in sports, will not either.
Is it possible to play sports in case? Probably not. At best, you do not feel any positive effect from them. At worst, aggravate your already unpleasant condition. In all the forces of the body, they are aimed at his speedy recovery, it is not worth it to interfere, causing straightening over measures. Relax a few days at home, give the body to cope with the disease. Professional athletes They will never train patients, it is a lot of illiterate lovers.
Lovers of an active lifestyle can not deny themselves in pleasure to play sports even when ORVI. It is worth understanding if you can play sports with a cold?
Is it possible to go to the gym during this period, is it possible to run in the stadium, or it is worth refraining from physical exertion?
One who regularly engages in sports strengthens its health, as these classes are prevention of many diseases. Therefore, it is necessary to make so that physical exertion helps, and not harmed our body.
To do this, you need to know if you cope with workouts during the disease, whether they will help you to recover.
Everyone knows that during the disease there is a rest, and sometimes bedding. If the ailments did not switch to a heavy stage, accompanied by a temperature increase and bad well-being, Make sports with pleasure.
But if there is at least the slightest indisposition, then from exercise it is necessary to refuse, as they may worsen your condition.
Of course, sport affects positively on human health, increases immunity, but this refers to healthy people. Although it is possible to catch a cold after active physical exertion.
If a person swept away during training, and then he went to the cold, not changing, then, of course, he may be sick due to supercooling.
This is due to the fact that within a pair of hours after the occupation of the system of the body weakened, therefore it is recommended not to transfer, as well as to refrain from staying in places of large clusters of people.
If you comply with all the rules before, during and after training, and also do not overload your body with unbearable tasks, even at easy cold when it subsides, sports is shown.
It will improve blood circulation, activates the forces, will raise the mood, which will help to recover.
However, you should not walk at this time in special halls where they are engaged. various species Sports: not only to avoid health risk, but also not to infect others.
You can come up with many ways to play sports: Charging, yoga in the home environment, aerobics, stretching, walks with a quick step in the forest or park, light jogging.
Any exercises in the fresh air, even ordinary walking, contribute to the strengthening of immunity. Therefore, you can go on sports with a cold, but do not forget about caution against reinforced loads on the body.
Danger of sports while cold
When is the sport with a cold contraindicated?
It is worth canceling the jogging on the playground, fitness classes and in the gym in the following cases:
- If the body temperature rose to 38 degrees and above. If the temperature fell after the reception of the antipyretic means, it should not go to workout.
- With any infectious disease.
- Sick influenza.
- Acnegina.
- For ORVI, if you notice an increase in lymph nodes.
- When pain and losses in the muscles, joints, bones.
- In the case when the defeat, fatigue, weakness is observed.
It is dangerous to train in such situations, as you can provoke the emergence of serious health problems.
It is proved that those people who actively trained in viral or bacterial infection themselves worsened this course of the disease, provoking various complications.
There were examples when it led to myocarditis, and the inflammatory processes in the heart muscle were led to a fatal outcome. To avoid such consequences, it is worth watching your health, not even an ordinary cold on samonek.
Although there are no contraindications to sports sports with a runny nose, however, the loads must be gentle so that the training does not lead to complications in the form of an angina disease, bronchitis, lung inflammation.
There are people who professionally play sports and cannot take a break in their activities not to lose the form to competitions.
If it is not possible to postpone your workouts "For then", you need to develop a gentle preparation mode with a coach. Depending on the sport, when cold should be selected special complex Exercises that will not harm the athlete in such a state.
Wait or not
Of course, if there is time, it is better to wait until sharp symptoms fall, and only then proceed to physical exertion.
Because in case of workout disease can not give necessary efficiency and be useful due to the influence of cortisol hormone, which is activated during colds.
Cortisol destroys muscle proteins, so the muscles will not be supported in the form, and it is not necessary to wait for the power load.
In addition, it can affect the increase in blood glucose, which will also adversely affect health.
There are also positive parties in the action of workouts at a cold: for example, breathing facilitated during the nasal congestion. Therefore, if it's just in a cold, then it is not a reason for athletes to skip training.
But if the reason in muscle spasms, chest pain, elevated temperature, various inflammatory processes, even warm-ups are prohibited.
The body in such cases must be fully recovered before reaching classes.
In any case, those who are engaged in sports professionally are under the supervision of trained medical staff, who, examining the athlete, will tell if it is possible to continue to play sports.
Stages of recovery after illness
After recovery to training, it is possible to move depending on the type and complexity of the disease. If the cold has been protracted, then the pause after recovery should be at least a week.
Only after this pause can be proceeded with physical exertion.
Even with the disappearance of the symptoms of the disease after the adoption of the relevant medicines, immunity is still weakened, and it is not necessary to overload the body.
Therefore, it stands with small stamina loads.
This does not mean that it is necessary to immediately run on long distances - in everything you need to know the measure and focus on your body, with what loads it is able to cope.
If running at a cold, then after recovery, respectively, it will only benefit. Do not start immediately after the disease with power trainingSo there may be a complication of the disease, although it would seem that the cold has already passed.
Sports at a cold
If you make your well-being and you still decided not to give out sports at a cold, then you should follow the following rules:
- Rationally will reduce the duration of classes from 30% to 50%. If earlier you were diligently practiced for 2 hours, then it is worth reduce this number of at least one hour.
- Reducing the intensity of classes half. The number of approaches on each simulator or exercise is reduced by 50%, that is, to do 2 times less. Or reduce the load, distributing your strength correctly. It is worth recalling that the weather loads excluded during a cold.
- From then it turns out not only the disease, but also fluid from the body, so you need to drink clean water every 15 minutes in the intervals between the workouts.
- After classes it is worth giveing \u200b\u200bthe body to relax and recover; Perhaps the best medicine in this case will be a dream.
Also gradually restore the desired load after recovery. In the first week, the load increases no more than 60%. In the second week - from 70 to 85%. And only in the third week you can return to the initial regime in training.
Thus, it becomes clear to the answer to questions: is it possible to play sports at a cold, and is it possible to train in the gym? At easy cold without temperature, cough, throat pain, sport training Allowed.
But in everything you need to know the measure, therefore it is not worth overdoing and experimenting with loads during this period, so as not to harm yourself when the body is weakened and is most susceptible to infections.
If a person is regularly engaged in sports, he rarely sick with colds. This is explained by the fact that exercise strengthens the immune system and improve the metabolism. But this does not mean at all that the athlete cannot get sick. This is where the question arises, and is it possible to play sports at a cold? Experts recommend not to transfer the cold on the legs and refrain from physical exertion, as the body is strongly weakened.
Sport - disease prevention
Now many people do different species Sports. Some prefer to go to gymAnd others do fitness. Such physical activity can significantly reduce the level of morbidity. Physically strong people if they are ill, then the coldic pathologies they proceed very easily.
With constant physical exertion on the body, such a positive impact is:
- Immunity is strengthened.
- The motor apparatus is strengthened.
- The work of the cardiovascular system is activated.
- The development of such hazardous diseases as diabetes and bronchial asthma is prevented.
If a person is trained daily, its susceptibility to infectious diseases is reduced. A person who walks a lot on foot, riding a bike, swims and engaged in gymnastics, very rarely sick. In total, half an hour of occupations in the gym every day reduces the risk to get sick by almost 50%. This can be explained by the fact that during active physical exertion in the blood, the number of leukocytes increases, which are destructive effect on pathogens of different infections.
The most effective preventive measures against respiratory diseases are expected sports and hardening.
Can sport lead to illness
But not in all cases, the sport contributes to increasing immunity and reduce morbidity. Sometimes regular walking in the gym or fitness leads to increased morbidity. This is happening if a person is engaged in the wear and resources of the body exhausted. Highly active physical exertion leads to the fact that the level of leukocytes in the blood decreases, but the number of cortisol increases. All this contributes to the fact that a person begins to hurt often and very hard.
According to the results of the conducted studies, it was revealed that immediately after active physical exertion, human immunity decreases greatly, such a state is observed during the clock pair. That is why many experts advise to avoid crowded places immediately after training. This will avoid infection with infections.
After training in the gym, it is impossible to immediately go outside, especially in the cold season. If a sweaty person, then he can get sick from the slightest draft.
Workout during a cold
A few years ago, doctors did not advise to overload the body during the disease, as it is so unnecessary. Today, some experts say that you can play sports during the disease, but such classes must be very moderate. It is possible to continue to go to the simulator or fitness only if the disease occurs without high temperature.
All experts are united that physical education classes during a cold must be moderate. With a cold in the body, the metabolism is disturbed, and all the anabolic processes in muscle tissue slow down. At the same time, the level of cortisol, a special hormone, which destroys muscle tissue increases blood. That is why it is absolutely no sense to excessively during a cold.
Moderate loads during respiratory disease will not be damaged, but they will not accelerate recovery.
Sport with flu
If you can moderately play sports and rhineel at low cough, then with flupes from physical exertion, you should refuse. Influenza takes place very hard and often gives complications. Influenza is always accompanied by such symptoms:
- Increased body temperature, which sometimes reaches critical marks.
- Fever and chills.
- Pronounced weakness.
- Pain in the throat and runny nose.
High body temperature is the most important contraindication to any physical exertion. If you overload the body at a temperature of 37.5 degrees, that is, a great risk of serious complications. Most often complications with influenza affect the heart, kidneys and lungs.
Influenza cannot be transferred on the legs. It is very important to observe the bed mode to complete recovery.
Quite often, the flu tolerates young people on the legs. So, if a person has chronic diseases, the risk of complications increases significantly. Therefore, at the first symptoms of human disease should be laid in bed.
When after influenza, you can resume classes
It is impossible to actively play sports during colds, but this does not mean that the patient must lie in bed from morning to evening. Strict bed mode is shown only in the most acute period of the disease, when high temperature is observed and strong weakness. Such a state usually continues at no more than 5 days, but if the flu has led to complications, then the sharp period can be up to 10 days.
But even at high temperatures, a person should not constantly lie in bed. From time to time it is necessary to get up and slowly fleeing the room. The window should be opened.
If, when performing physical exercises, a patient has a dizziness or severe weakness, you should immediately go to bed!
Starting from the fifth day, a man with a cold should be charged in the morning, only exercises should be quite simple so that they do not lead to fatigue. It is enough to sit down several times and make active movements with your hands and legs. It is necessary to dispersed the blood and intensify the work of organs and systems.
A week after the element of all the symptoms of the disease, you can resume sports. It is necessary to resume physical activity gradually so that the body has managed to get used to the loads. When classes, you need to control the pulse and the respiratory frequency.
With colds, it is useful to inflate air balloons. This improves the operation of the respiratory organs.
Mode during illness
Many athletes are afraid of gaining weight and lose shape. That is why it is so important to eat correctly at this time. It is necessary to adhere to such recommendations:
- It is necessary to eat a little less than in the days of training. The main thing to keep drinking regime.
- In the first days of illness, the patient should sleep as much as possible. Many experts believe that dream treats.
- During the disease, it is not worth spending a long time for a TV, a computer or telephone.
The room where the patient is located often to air. In addition, it is important to maintain optimal humidity.
Sporting, if the throat hurts, is not worth it. Physical exercises In this case, the benefits will not bring, but the state can worsen. It is better to wait for a sharp period of the disease, and then resume training. Any physical exertion is strictly prohibited at elevated body temperature.