Sick for training – you have to know that

Running with a runny nose or standing with your head in the dumbbell area – what you have to pay attention to, so that your immune system does not react to your workout

Corrosive, this feeling of being packed in cotton wool, although today you wanted to put in a hard transition in the sport. What you should do best in this case and how well a (rising) cold matches your training, you will find out here:

What is cold?

“Cold is the lay term for a flu infection,” explains the sports physician Dr. med. Lutz Graumann from Rosenheim. “In the process, the immune system is paralyzed by external agents – as a rule, these are viruses.” Classic symptoms include fatigue, sore throat, runny nose, headache and body aches, increased temperature or fever and coughing. Incidentally, in the winter, no more viruses and other pathogens are buzzing around than during other seasons.

It is the cold and dampness that stress the immune system, making it more susceptible to hostile takeovers. In the summer there is also a flu epidemic, then take over heat, direct sunlight and too little liquid, the in-kennel job. And the stronger the immune system weakens, the farther the entry gate for pathogens opens. Sometimes, however, there are also so malignant variants that can turn off the immune system single-handedly. “If I’m not used to the pathogens, the immune system can react with inflammation levels,” says Graumann. Say: you get sick.
Health!  If the immune system is weakened, viruses & Co. have an easy game

Is sport useful for a cold?

If you really earn a lot of money with sports, you go in consultation with team doctor and coach. If not, “those who do not have to reduce their exercise regimen if they are not feeling well, fresh air and UV radiation are good, the latter helps to form vitamin D, which supports the immune system,” said the expert.

Walking, easy trotting or cycling are just right when you realize that a cold is starting. “However, exposing yourself to a real training stimulus is less useful, as it weakens the immune system in addition, as the strong stimulus causes inflammation in the body,” explains the sports physician.

The result: Your organism surrenders because of all the construction sites and you’re lying flat. “A cold through sport is rather rare – on the contrary, it slows down the body’s self-healing powers.”

What should I look for when training with a cold?

Not to spend too much. “If you have a runny nose or a cough, you can go jogging at a relaxed pace, but be careful not to lose too much fluid or shift any PH levels,” says the hockey junior team doctor. The nose is constantly being supplied with blood and thus warmed up, which makes it easier to kill the common cold virus.

Sport despite cold?

But if you are planning a sniffy strength training in the studio, you should first of all set up no new weight record and, secondly, disinfect your hands after every device if possible. “At the studio equipment are germs everywhere, if one is already struck, have the easy game,” warns Graumann.

Normally, your immune system laughs at these germs broken, but if you are struck, the fun stops. Of course you could do a bit of dumbbelling at home, but here too, true training stimuli increase the likelihood of getting really sick.

For all other cold symptoms keep the feet (and dumbbells) from the outset. Incidentally, it is a fool’s tale that antibiotic is synonymous with sports ban. There are actually drugs that work well with low-dose sports. Question – quite classic – your doctor or pharmacist, whether that is the case with your drug. Most of the time, though, it makes sense not to do sports for the first few days.

The antibiotic must first build up a level of effect, so that the bacteria can be fought at all. “An antibiotic is metabolized by liver and kidneys and broken down.When we additionally, the liver has to work more and the effect of the drug is worse,” explains the sports physician. In other words, the more the metabolism gets under way, the worse it is for the drug level of an antibiotic.

Training despite cold?

What are the consequences of doing sports sick? Is it dangerous?

Not at first. “Usually, viruses are responsible for a flu-like effect, which the body gets itself sometime under control, but only if it can concentrate its forces for it, but if the immune system is paralyzed, there is the danger that bacteria on top of it” , explains the expert. These are then streptococci transmitted through the skin or via droplets from others. With the result that the tongue is covered and the tonsils become purulent, so the cold is increased and in the worst case leads to the antibiotic intake.

The often-worst-case scenario of sports in the cold – virus-induced heart muscle and pericarditis – is rare. If so, then she appears in elite sports with abducted infections. So listen to yourself if you’re really fit enough for a workout. “Very intense flu effects can also affect the pericardium, and those who continue their training will damage their entire organism,” says Graumann.

Sport with cold

Can the training itself be responsible for colds, coughs & Co.?

In fact, after a hard workout, you are more prone to catch a cold. The reason is the so-called Open Window . “How long this phase lasts is very different, for example, after an interval session, it can take hours for the body to regain its balance, balance the fluid and pH, and restore the immune system.” so Graumann.

Finally, setting a training stimulus means destroying cells, and as long as the body is busy rebuilding, the doors are open to pathogens. You can reduce the entryway by paying attention to a few things: Wear functional clothing during training, drink and sleep well. The more you get down to business, the more you have to sleep.

Carbs, fed right after training, help close the Open Window faster. They help to restore the physical balance. Very important: Pay attention to the temperature regulation. “Wet hair does not make you sick, but cools the body down steadily, which pathogens also find inviting,” says the sports physician.

Can I exercise a cold?

“Being able to exude a cold is a myth and total nonsense!” Emphasizes Graumann. As already mentioned, a sweaty load invites the pathogens to make themselves comfortable. The same applies to a visit to the sauna – who comes in a battered, comes back still battered. Especially since a sauna landscape is a sensational place for germs and their generous multiplication. Please do not misunderstand: “If you are well, a sauna visit has many positive effects, including strengthening the immune system,” says the expert.

Sick in the sauna?

How do I decide if I can do sports despite illness?

“The best gauge is the resting heart rate, so if I have caught an infection, it will go up between 7 and 10 strokes,” explains Graumann. And so the decision has already been made in the morning that you will not do any sports today. In order not to constantly have to put your finger on the wrist or the light sensor of your mobile phone as the first official act of the day, as an ambitious athlete you could also stick a measuring strip to the bed. Sleep sensors will then show you, with a glance at the smartphone, what the rest pulse looks like.

Do you feel feverish and the thermometer confirms a value over 37.5 degrees, the training clothes also remain in the closet. “The fever is a systemic inflammatory value, the whole body tries to destroy the germs by regulating its own temperature, so it can use no further load,” said the expert. Body aches may also indicate that you may or may not have a fever. Still, you are not well, rest!

If you find yourself on the road to recovery, the suppositories test will show you if you’re fit enough for some action. To do that, stand in front of a mirror and say aloud AAAAHHHHHH. “If the suppository is longer or larger than usual, vessels are visible and if the throat is red and swollen, pausing is still required,” recommends Graumann. And do not let yourself go crazy. Whoever listens to his body feeling, what works and what does not, is seldom wrong, according to the sports physician.

Can I do sports despite the cold?

When and how long do I have to take a break during a cold?

As soon as the throat reddens, the lymph nodes swell up and / or the ear pain becomes noticeable, you stop your training, the organism is already in alarm. If there is an increase in temperature or even fever, the body can not tell you more clearly that it needs a break. Please do not come up with the idea to take medication to get started. “Throwing painkillers is like sticking a red lamp in the car with a tape instead of going to the workshop,” says Graumann. “If the body tells me he has discomfort, then there is a reason.”

So relax for 3 to 4 days, take vitamin C and zinc and drink a lot. Incidentally, Graumann’s insider tip is to drink plenty of Caipirinha, even without alcohol. It is crucial that the hydration feeds the skin, activates the detoxification function via the kidneys and the heat positively influences the viscosity of the mucus. “The secondary phytochemicals and essential oils of lime – most of it in the shell, therefore best to take organic limes and pound beautifully with a pestle – have anti-inflammatory and expectorant, also promote blood circulation.”

“If you want, sweeten with honey, which also contains anti-inflammatory substances,” advises the sports physician. For the sake of completeness, cane sugar is not delivered. How long your Caipi break will take depends on the individual and depends on the degree of the illness. In general, you should feel subjectively much better and your neck the suppository check (see above) exist. Then you start training again with a light stint and climb in small steps.

For mild colds and a little cough moderate stress is quite permitted. But as soon as the symptoms increase and even a fever occurs, a sports break is announced. It lasts until you feel better again. Until then it says: wait and drink caipirinha!