How soon can you exercise after a cold? Fitness coach reveals when you should head back to the gym - and the signs you're going too hard in your workout
- Australian experts reveal what you should know about exercising post-illness
- They say if you return too soon, you could put your body under too much stress
- Also, if you've been unwell for a while, they recommend a slow return to exercise
If you're suffering from a cold or flu, exercise needs to be avoided. But when is the right time to make a comeback?
If you return too soon and haven't had a chance to properly recover, you could face a raft of health problems including winding up sicker than before.
Speaking to 10 Daily, Australian fitness experts Libby Saliba and Josh Reed explain the best ways to ease yourself back into to exercise as well as outline the warning signs you're doing too much too soon.
There's nothing worse than getting sick with a cold or flu if you've got a solid exercise routine in place (stock image)
Leading fitness coach Libby Saliba (pictured) said part of the problem with exercising after an illness is the body is generally in a stressed state from fighting infection
Personal trainer Josh Reed said tuning in with the body is the best approach when considering a return to the gym post-illness
Libby, a leading fitness coach, told 10 Daily part of the problem with exercising after an illness is the body is generally in a stressed state from fighting infection.
By pushing yourself further, there's the possibility you may suffer an injury. This can be a result of trying to train when your energy is low.
If you're not back up to scratch before you start exercising, the flu or other fever-causing infections can resurface, or potentially get worse.
She explains the immune system is already working overtime to fight off an infection. and said exercise can place physical stress on the body which makes the immune system's task more difficult.
Even if you do feel better, and are convinced you can return to the gym, there are a number of checks you can do in order to make sure you're 100 per cent.
According to personal trainer Josh Reed if you are suffering mild symptoms above the neck such as a runny nose and watery eyes, then light to moderate exercise should be fine.
However, he said if you're dealing with an illness below the neck including a cough, a fever, an upset stomach or muscle aches he advises waiting until your symptoms have completely passed.
If you are suffering mild symptoms above the neck such as a runny nose and watery eyes, then light to moderate exercise should be fine (stock image)
Libby echoed Josh's advice in that any return to exercise should be preceded by a number of checks, especially energy and appetite levels.
'When that's all back to normal you're usually at about 90 per cent capacity and okay to workout,' she told the publication.
She added if your energy is low because you've been sick, then it's unlikely a workout will have any real effect on fitness levels or a desired calorie burn.
When it came to returning to a routine, both experts said they agreed on the importance of taking this slowly.
'As you start to feel better, ease back into your workouts and build up the intensity and duration over a number of workouts and days,' Josh said.
When returning to a routine, start off with about 10 to 30 minutes of light to moderate intensity exercises.
Walking, cycling, swimming, Tai Chi and yoga are suggested. High-intensity interval training (HIIT) or strength training is best avoided at least until you're fully recovered.
