A cold, cough and hoarseness plague you, but you still feel fit for training. But can you actually do sports with a cold or is it an absolute no-go? We'll tell you here!
Your throat is scratchy, your head is buzzing and your nose is running: For many, that's no reason to skip a training session.
But if you have a cold, you shouldn't be in your sports shoes, you should be in bed. Training with a cold can have nasty consequences. In the worst case, there is a risk of myocarditis.
We've done some research and tell you when you should definitely stop exercising, when you can start again, and what you need to keep in mind when getting back into sports.
Table of contents
- What is understood by a cold
- When you can do sports normally
- Why you should not do sports with a cold
- What happens when you exercise with a cold
- Doing sports with a cold: How long you should take it easy
- How to start training after a cold
- What you should keep in mind when training in winter
- Why sport protects against a cold
Try this ginger shot recipe as a cold killer!
What is understood by a cold
Common cold is the layman's term for a flu-like infection that is triggered by viruses.
Especially in winter, you become susceptible to such an infection. Cold and humidity stress your immune system and make it easier for viruses.
Classic symptoms are fatigue, sore throat, runny nose, headache and aching limbs, fever and cough.
Your body fights against the pathogens and is therefore weakened. This robs him of energy and puts the body under stress.
When you can do sports normally
Whether you feel fit enough for a training session is something you have to find out for yourself. But there are certain signs that can tell you that you can still exercise without any problems.
If you only have a mild cold, you can still exercise. A mild cold is when only your nose is running and you have no other symptoms.
In this case, nothing stands in the way of training.
That's why you should drink warm milk with honey!
But even here you should follow a few basic rules. Your body is struggling with a viral attack. Therefore, you should adjust your training load and thus the load intensity. Do not train at the limit. You should rather cancel marathons or other competitions.
However, nothing stands in the way of light endurance or strength training. Immediately after training is advisable to wear dry and warm clothes.
If you are still unsure, you can ask your family doctor for advice.
Why you should not do sports with a cold
When you have a cold, your body is weakened and your immune system is busy fighting pathogens. That's why you usually feel weak or tired during a cold.
Sports also challenge the body. When you work out, your energy reserves are tapped, your heart and muscles work harder, and your heart rate rises.
So doing sports with a cold means double strain and thus stress for the body. As a rule, the combination of sports and a cold is therefore not recommended. You should rather spare your body instead of putting additional strain on it.
Especially if you have symptoms such as fever, cough, sore throat and general exhaustion, you should not exercise under any circumstances.
If you feel fit and only your nose is running, gentle endurance sports such as walking or light hiking are allowed. However, there must be no other complaints such as sore throat or headache, fever or cough.
How to make a cough syrup from thyme, sage and honey!
What happens when you exercise with a cold
If you have caught a cold, you should skip training for a while. The body is already struggling with an infection and does not need another load. Besides, doing sports with a cold can bring some risks.
On the one hand, you significantly prolong the course of the cold, on the other hand, it can lead to a more severe course of the disease with more severe symptoms.
If the immune system is weakened by a cold, germs penetrate the body more quickly than in a healthy person. They spread quickly and spread to other organs such as the kidneys, liver or heart.
Especially the infestation of the heart muscle is dangerous. Inflammation of the heart muscle is often the result. This can even cause permanent damage to the heart muscle. Those affected usually suffer from fatigue, reduced performance and shortness of breath.
Here you can read up on Manuka!
Doing sports with a cold: How long you should take it easy
How soon you can start exercising again after a cold depends on how severe the infection was.
After a mild cold, you can start training again as soon as the symptoms have subsided.
However, if you have more severe symptoms and fever, you should take a break for at least a week.
It is better to extend the break a bit and recover properly so that you do not relapse. If you are unsure, consult a doctor and check with him whether you are ready for training again.
To get better faster, you should inhale 1x per week during the flu and cold season. You can use a pot with hot water for this or better: a Inhaler with built-in nasal irrigation*.
You can use it not only to treat stuffy noses, but also to do something for your body when you sneeze or cough. The inhaler cleans the respiratory tract and keeps the mucous membranes moist and makes them swell down during colds. The inhaler supports the healing of the cold.
You are much more flexible than with a simple nasal douche and safer than with a pot full of hot water. The device is also suitable for children and has different attachments.
It's best to read the over 850 reviews for the Inhaler with built-in nasal irrigation* on Amazon. They are all very positive. Incidentally, the device is currently on offer!
How to start training after a cold
After a cold, you should take it a little slow with the sport at first. During a break in training, your athletic performance decreases. You are not as fit as before and you should keep that in mind.
Start with a low load and train only in the light endurance range the first few times.
If you resume your old training workload at maximum effort right after a cold, you risk a relapse.
Keep a balance between rest and training and give your body time. This is true even if you haven't been sick.
Mild cold? Here's how you can ward off a cold!
What you should keep in mind when training in winter
Some people are particularly susceptible to infections. You too?
In winter, you should start training slowly. The body needs a little longer in cold temperatures to get to the right operating temperature.
Also, if you get a chance, work out at lunchtime or in the afternoon. It's bright, and when the sun is shining, you can fill up on a lot of vitamin D. The vitamin is particularly important for the body. It ensures strong bones and good defenses.
Running in shorts and T-shirts is an absolute no-go. Orientate yourself according to the onion layer principle and better put several thin layers on top of each other. A vest or a running jacket with wind and wetness stopper is highly recommended.
Attention: Too much sport makes you sick!
Why sport protects against a cold
Researchers at Appalachian State University North Carolina should know how much sports activity affects cold risk.
To do this, they observed a total of 1000 test subjects between the ages of 18 and 85 over a period of 12 weeks. The subjects who exercised five or more days a week had only half as many colds as the subjects in the group who exercised one day a week.
The test subjects had to exercise and work up a sweat for at least 20 minutes per training session. Sports such as jogging, cycling, swimming and walking proved particularly effective.
The scientists explained the effectiveness of exercise in preventing colds by the fact that during each exercise session the viruses and bacteria were killed. During exercise, the body protects itself from foreign bacteria. However, this advantage comes into play only if you do not exert yourself too much during exercise.
Otherwise, the so-called open-windows effect occurs, especially during the cold season. During regeneration, the number of white blood cells decreases and the body becomes more susceptible to infections.
Strengthen your immune system sustainably with these tricks!
Our conclusion
Listen to your body when it comes to exercising when you have a cold. If you feel tired and sick, it's best not to exercise. However, if you feel that light exercise would be good for you, there is nothing wrong with a very mild infection. However, if you have a fever, cough or sore throat, sport is an absolute no-no.
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