Do you know when to skip a workout? Anyone working toward fitness goals – increased strength, stamina, or weight loss – with regular exercise will want to know if taking time off when sick will set them back in their training.
According to Centers for Disease Control and Prevention, flu season can begin as early as October and continue through May. First, some great news: Fit people generally don’t get sick as often and often recover more quickly than otherwise healthy people who don’t exercise. So if you do get sick, it might make you immediately feel a bit better to know you’re in top shape to be healthy again soon.
But let’s start with the obvious advice. Getting extra rest boosts your immune system. When you’re sick, you should ALWAYS get plenty of sleep and drink enough fluids. See your doctor if your symptoms are out of the ordinary. You know your body – so take care of it! Also take comfort in knowing that you don’t have to punish your body with severe workouts to reach your goals.
Now for the answers you need. During any kind of illness or injury, your body is expending extra energy to repair itself. Fit people can generally cut back workouts for up to two weeks without any major, noticeable decrease in performance. If you’re still building up your fitness level, you can safely cut back by half for those two weeks or just take a few days off. You’ll still maintain everything you’ve worked for.
If you’re one of those people who never want to miss a workout, keep in mind that some people who’ve overtrained may even come back with a higher fitness level after some time off to recover. So breathe easy while you recuperate! But if you just have to get in a workout, keep in mind the few following tips.
- The basic rule is that if you have a mild cold with symptoms above the neck – such as a runny nose, sneezing or even a dry cough – you’re probably safe to put in a lighter workout. Cut back to about 50 percent of your normal activity level.
- Stay home if you have stomach symptoms, a fever, or the flu. (In general, you’ll know it’s the flu, rather than the common cold, if you have muscle aches and fatigue.) Any wheezing whatsoever calls for a few days off. Again, you know your body, so use your best judgment.
- Stay out of the gym if you think you might be contagious. Really, don’t cough on your hands and then touch the fitness equipment. You’ll spread illness, and that’s not good for anyone.
When can you get back to working out? Once you’re starting to feel better, give it a test run with a few workouts at about 50 to 75 percent of your normal activity levels. If you go too hard too soon, you risk relapsing or prolonging your recovery period.
Finally, don’t forget that sometimes maintaining your health and fitness is about knowing when to give it a rest. If you’re the type to feel guilty for taking time off, here are 7 Justifiable Reasons to Miss A Workout.
Now get well soon – and we’ll see you at the gym, on the field and in the court!