And I kept waiting for someone to ask me about it. Accustomed to students. I hope that people who are not going to the gym are asking, because they have paid for a subscription. This would be abnormal. Let them be young guys who really feel good during a cold and want to run in the park.
In this business, there are rules that have been proven for decades. It is called that - "return to sport". Or the fitness center. Pump up something for the summer.
Above or below the neck
I don’t remember whether I’ve already told you or not. So there is such a rule "above or below the neck." If the cold appears above the neck, then you can exercise. If below the neck, then it is impossible.
Above the neck - this is snot and sore throat.
Below the neck - This is a fever or painful weakness, or a congestion in the chest, or a stomach ache. That is, the general symptoms.
The cough comes from snot above the neck or from bronchitis below the neck, so with a cough, the options may be different.
Water
They drink it. During and after colds, people lose water very quickly. Therefore, you need to drink more than usual, and be sure to hydrate before training.
Incomprehensible sinus tachycardia
If a person has a heart at rest pounds noticeably more oftenthan before, it is better not to do sports, because this is how myocarditis from viruses manifests itself. You can die from him. Well, with covid there in general this is unclear happens to the heart. So it is better to go to the doctor, and not to workout.
Temperature
You must wait at least a day after the normalization of body temperature. And without antipyretic and antibiotics.
If above the neck
It is better not to rush here, but to practice for 10 - 15 minutes. If everything is fine, then you can continue. On health.
Some of the athletes, by the way, swear that they recover faster in training, and that snot and phlegm are better coughing up.
If you are not feeling very well, then it is better to postpone the workout for the next day.
How to increase the load
In any case, the load must be increased gradually.
To begin with, increase the frequency of training. That is, if you trained twice a week, then you have to try it three times a week, then every other day.
The next step is to increase the duration of the training itself.
And last but not least, you can increase the intensity, the weight of the weights and so on.
How to recover quickly
This is also a proven rule. For every day of illness, there will be 2 - 3 days of recovery training. That is, for 10 days of illness there will be 20 - 30 days of a gradual increase in sports load. This is the only way to return to the normal level of performance.
In general, on average, the load should be increased by no more than 10% with each subsequent workout. Otherwise it can get bad.
Well, the most important thing. If you are sick, do not train in a crowd. And then you will spit viruses around.
Read more about open window theory.
