Training When Sick: Important Considerations

Maintaining a consistent training routine is crucial for achieving fitness goals and leading a healthy lifestyle. However, there are times when our bodies are not functioning at their best due to illness or injury. When sickness strikes, it's essential to make informed decisions about training. In this blog post, we will explore some considerations of training when sick and provide valuable insights into optimising recovery.

Assess the Severity of Your Illness

The first step in deciding whether to train when you're sick is to assess the severity of your illness. If you are experiencing mild symptoms such as a runny nose, sore throat, or slight congestion, it might be possible to still engage in light exercise. However, if your symptoms are more severe, such as high fever, chest congestion, or head/body aches, it's most likely best to prioritise rest and recovery.

Listen to Your Body

Your body is an incredible self-regulating system that provides valuable feedback. When you're sick, pay close attention to how you feel during physical activity. If you experience excessive fatigue, dizziness, shortness of breath, or an increase in symptoms, it's a clear sign that your body needs rest. Pushing through intense workouts while sick can prolong the recovery process and potentially lead to complications.

Modify Your Training Intensity and Duration

If you decide to train while feeling under the weather, it's crucial to modify your training intensity and duration. Reduce the intensity of your workout by lowering the weights, decreasing resistance, or performing low-impact exercises. Also consider shortening the duration of your training sessions to prevent excessive strain on your body. Aim for a moderate intensity that keeps your heart rate elevated but doesn't push you beyond your limits.

Hydration and Nutrition

Proper hydration and nutrition play a vital role in supporting your immune system and aiding recovery. When sick, it's essential to drink plenty of fluids, especially water, to stay hydrated. Avoid consuming sugary drinks and alcohol, or excessive caffeine, as these can dehydrate the body. Additionally, focus on eating nutrient-dense foods that provide essential vitamins and minerals that support your immune system (e.g. zinc, iron, vitamins A/E/C/D, etc).

Seek Professional Advice

When in doubt about whether to train while sick or how to modify your routine, it's always advisable to seek professional advice. Whether that be consulting with a general practitioner or a qualified exercise specialist, they can assess your individual situation and provide personalised guidance. They should be able to offer valuable insights based on your illness, fitness level, and training goals.

THE BOTTOM LINE: Remember, the primary goal should be to recover completely before resuming your regular training routine. Taking care of your health will ultimately lead to better long-term results and overall well-being.