Sport and cold - Is it possible to combine? Is it possible to play sports with a cold.

If you lead an active lifestyle and constantly play sports, you must know various nuances. Sport is good for health, it allows you to improve the figure, as well as it strengthens the immunity, increases the protective functions of the body. But is it possible to play sports when cold? This question arises from many, only that is not everyone knows the answer to him.

Opinion doctors

If you consider the opinion of doctors, then experts unambiguously answer the question whether the sport can be played during the cold, negatively. The fact is that during this period the human body is so struggling with the pathogen of the pathological process, and an excessive load can have a negative impact.

Other doctors, on the contrary, do not share the point of view of their colleagues, they are confident that in coldic diseases, it is possible to engage in sports, but only in a lightweight mode. At this time, the human body is actively fighting the disease, and small training will not have a negative impact. However, they will also do not benefit.

But all doctors agree that workouts at a cold do not have a beneficial effect on the recovery process. For this reason, it is not necessary to engage in active physical exercises until the body does not fully recover.

What happens in the body when a person is engaged in sport with a cold

When a person performs training, engaged in active exercises for a long period, its body after them can remain at a certain period weakened. This is due to the fact that in order to fully restore the muscular system, it may take some time.

If after active sport, for example, after running, jumping, heavy exercises, immediately go out on the cold, then you can easily catch a cold. This is due to a decrease in protective properties. For this reason, the cold and sport are not compatible.

During the coldic pathologies in the body, there is an active allocation of cortisol hormone. This substance has a destructive effect on the structure of muscular fabric. The hormone is produced in high quantities in pathologies that are accompanied by the destruction of proteins and muscle tissue.

Cortisol production increases with the influence of the following states:

• fatigue, overwork after performing active exercises;
• feeling of fear;
• stressful situations;
• frequent starvation;
• diseases of different character.

But if you consider the answer to the question whether you can play sports when you are colds, it is worth noting that it is not prohibited to perform training, but at the same time they will not have a positive effect on health.

The effect of cortisol hormone, which is produced in colds, when performing physical exercises, does not benefit health. This substance, on the contrary, will only worsen the state, it will affect the muscle tissue.

Contraindications for sport with a cold

If you are an unprofessional athlete, then you must know the answer to an important question - is it possible to train with cold? Professionals always arrive under the constant supervision of experienced doctors, which determine whether or not to perform workouts.

There are contraindications in which you should not perform sports exercises:

• training during a cold cannot be performed if there is a strong body temperature. This state indicates that the body has inflammation processes. And to play sports at the inflammatory process is not desirable;
• flu. During it, the body is strongly depleted, while the duration of recovery can take about two months. Also, after recovery, you should not do exercises for another two weeks. The main danger of influenza is that the disease can provoke heavy complications - problems with heart, kidneys;
• sports is contraindicated with a cold if coughing is observed, especially if it is breast-type. With a strong cough syndrome, doctors should not do exercises;
• do not carry out training in the presence of pain and losses in the joints, muscle tissue, bones;
• strong decline in forces. Do not load the body if it is exhausted, it will negatively affect the general condition.

Sport to promote health

It has been scientifically proven that regular sports can reduce the risk of infection with colds almost 50%. Experts explain this by the fact that physical exertion have a strengthening effect on the immune system, increase the level of leukocytes in the composition of blood.

The cold and workouts are considered not interrelated concepts, but it is worth remembering a list of types of exercises that will help prevent many colds:

• everyday jogging in the morning in the fresh air, they can be replaced by half-hour walks on foot;
• aerobics. Training data should be performed 1 time in 2 days;
• yoga;
• exercises for stretching muscles;
• tai Chi. This is a slow Chinese gymnastics, which is suitable for people of any age category;
• aqua aerobics.

Rules of combination of sports and colds

So is it possible to do fitness when cold? If the pathological process is of light character, and there are no contraindications, you can do exercises.

But it is worth performing several rules that will be able to prevent negative consequences for health:

• reducing the time to perform workouts by almost 30-50%. If the usual training takes place for 1.5 hours, then with a cold illness, it should last no more than 40-60 minutes;
• reducing the intensity of exercises by 50%. It is worth reduced by the number of approaches of each workout twice;
• do not fulfill strength training at a cold;
• be sure to follow the recovery period. After recovery, the load should be gradual, you should not immediately overload your body;
• when performing exercises with a cold, it is worth drinking water every quarter of an hour;
• be sure to relax normally.

With a cold, you can play sports, but only if there are no contraindications. It is also necessary to comply with the above rules. They will help distribute the load evenly, without overloading the body.

Exactly to answer the question whether only a specialist can be played at a cold. Doctors do not advise to overload the body during illness, because it can be negatively affected by its condition. It is better during this period to completely abandon training to complete recovery.

Lovers of an active lifestyle can not deny themselves in pleasure to play sports even when ORVI. It is worth understanding if you can play sports with a cold? Is it possible to go to the gym during this period, is it possible to run in the stadium, or it is worth refraining from physical exertion?

One who regularly engages in sports strengthens its health, as these classes are prevention of many diseases. Therefore, it is necessary to make so that physical exertion helps, and not harmed our body. To do this, you need to know if you cope with workouts during the disease, whether they will help you to recover.

Everyone knows that during the disease there is a rest, and sometimes bedding. If the ailments did not switch to a heavy stage, accompanied by an increase in temperature and bad well-being, then engage in sports with pleasure. But if there is at least the slightest indisposition, then from exercise it is necessary to refuse, as they may worsen your condition.

Of course, sport affects positively on human health, increases immunity, but this refers to healthy people. Although it is possible to catch a cold after active physical exertion. If a person swept away during training, and then he went to the cold, not changing, then, of course, he may be sick due to supercooling.

This is due to the fact that within a pair of hours after the occupation of the system of the body weakened, therefore it is recommended not to transfer, as well as to refrain from staying in places of large clusters of people.

If you comply with all the rules before, during and after training, and also do not overload your body with unbearable tasks, even at easy cold when it subsides, sports is shown. It will improve blood circulation, activates the forces, will raise the mood, which will help to recover.

However, it is not worth walking at this time in special halls where they are engaged in various sports: not only to avoid health risks, but also not to infect others.

You can come up with many ways to play sports: Charging, yoga in the home environment, aerobics, stretching, walks with a quick step in the forest or park, light jogging.

Any exercises in the fresh air, even ordinary walking, contribute to the strengthening of immunity. Therefore, you can go on sports with a cold, but do not forget about caution against reinforced loads on the body.

Danger of sports while cold

When is the sport with a cold contraindicated?

It is worth canceling the jogging on the playground, fitness classes and in the gym in the following cases:

• If the body temperature rose to 38 degrees and above. If the temperature fell after the reception of the antipyretic means, it should not go to workout.
• With any infectious disease.
• Sick influenza.
• Acnegina.
• For ORVI, if you notice an increase in lymph nodes.
• When pain and losses in the muscles, joints, bones.
• In the case when the defeat, fatigue, weakness is observed.

It is dangerous to train in such situations, as you can provoke the emergence of serious health problems. It is proved that those people who actively trained in viral or bacterial infection themselves worsened this course of the disease, provoking various complications.

There were examples when it led to myocarditis, and the inflammatory processes in the heart muscle were led to a fatal outcome. To avoid such consequences, it is worth watching your health, not even an ordinary cold on samonek.

Although there are no contraindications to occupations with a runny nose, however, the loads must be gentle so that the training does not lead to complications in the form of an anesthetic disease, bronchitis, inflammation of the lungs.

There are people who professionally play sports and cannot take a break in their activities not to lose the form to competitions. If it is not possible to postpone your workouts "For then", you need to develop a gentle preparation mode with a coach. Depending on the sport, the special set of exercises should be chosen, which will not harm the athlete in such a state.

Wait or not

Of course, if there is time, it is better to wait until sharp symptoms fall, and only then proceed to physical exertion. After all, in case of training, there can be no desired efficiency and be useful due to the influence of cortisol hormone, which is activated during colds.

Cortisol destroys muscle proteins, so the muscles will not be supported in the form, and it is not necessary to wait for the power load. In addition, it can affect the increase in blood glucose, which will also adversely affect health.

There are positive aspects in the action of training: for example, breathing is facilitated by nasal congestion. Therefore, if it's just in a cold, then it is not a reason for athletes to skip training.

But if the reason in muscle spasms, chest pain, elevated temperature, various inflammatory processes, even warm-ups are prohibited.

The body in such cases must be fully recovered before reaching classes. In any case, those who are engaged in sports professionally are under the supervision of trained medical staff, who, examining the athlete, will tell if it is possible to continue to play sports.

Stages of recovery after illness

After recovery to training, it is possible to move depending on the type and complexity of the disease. If the cold has been protracted, then the pause after recovery should be at least a week.

Only after this pause can be proceeded with physical exertion. Even with the disappearance of the symptoms of the disease after the adoption of the relevant medicines, immunity is still weakened, and it is not necessary to overload the body. Therefore, it stands with small stamina loads.

This does not mean that it is necessary to immediately run on long distances - in everything you need to know the measure and focus on your body, with what loads it is able to cope.

If running at a cold, then after recovery, respectively, it will only benefit. It is not necessary to start immediately after the disease with strength training, it may be a complication of the disease, although it would seem that the cold has already passed.

Sports at a cold

If you make your well-being and you still decided not to give out sports, then you should follow the following rules:

1. Rationally will reduce the duration of classes from 30% to 50%. If earlier you were diligently practiced for 2 hours, then it is worth reduce this number of at least one hour.
2. Reducing the intensity of classes half. The number of approaches on each simulator or exercise is reduced by 50%, that is, to do 2 times less. Or reduce the load, distributing your strength correctly. It is worth recalling that the weather loads excluded during a cold.
3. From then it turns out not only the disease, but also fluid from the body, so you need to drink clean water every 15 minutes in the intervals between the workouts.
4. After classes it is worth giveing \u200b\u200bthe body to relax and recover; Perhaps the best medicine in this case will be a dream.

Also gradually restore the desired load after recovery. In the first week, the load increases no more than 60%. In the second week - from 70 to 85%. And only in the third week you can return to the initial regime in training.

Thus, it becomes clear to the answer to questions: is it possible to play sports at a cold, and is it possible to train in the gym? With a slight cold without temperature, cough, throat pain, sports workouts are allowed.

But in everything you need to know the measure, therefore it is not worth overdoing and experimenting with loads during this period, so as not to harm yourself when the body is weakened and is most susceptible to infections.

Just got sick, you immediately take the hospital and give up training? Or vice versa - go to the hall even with temperature? What approach is the most correct and safe for health - we understand with doctors.

In the season, the cold before the athletes always gets up the same question: is it worth going to train if you feel that it began to get sick - whether complications are possible? This account held several studies. One of them is at the University of Ball State (Indiana, United States). 50 volunteer students randomly divided into two groups: one - he is engaged in sports, the second - no. All participants were artificially infected with a cold - doctors watched their condition throughout the experiment. "Sports" group was engaged every day for 40 minutes - b e.gom, cycling or in steppe - by 70% of its maximum opportunities (the doctors followed their pulse). Upon completion of the study, and after analyzing all data, it turned out: a significant difference in the severity and duration of symptoms accompanying the disease, there was no two groups. That is, the experiment showed that moderate sports do not enhance the symptoms of colds and do not undermine the immune system. But at the same time, high-intensity classes that include lifting weights, or aerobic training have a negative impact on immunity during a cold or any other respiratory infection. Therefore, it is necessary to feel the face and give out a report that one extra power exercise can add a few painful days to your hospital. Try to competently build training and do not load your body if you still decided to go to the gym.

Dmitry Troin

With a light shape of a cold, especially without temperature, you can play sports. But we must not forget: the main way of transmission of infection is air-drip, so you can infect other people in the gym. In addition, when we are sick of ARVI, we have more chances to get some "secondary" infection - this may aggravate the symptoms. Therefore, doctors usually do not recommend visiting the places of a large cluster of people during the disease. If there is a cough, shortness of breath and so on, play sports will be just hard.

Olga Malinovskaya

I would not recommend training with any disturbing symptoms, it is especially important to spare yourself at the beginning of the disease. The runny nose does not allow to breathe a nose, and frequent deep breath through the mouth dries the mucous membrane and additionally damages the already patient nasophal. In no case can not be engaged in active sports amid cough and temperature. The lack of peace during the disease increases the chance for the development of complications. Although if you feel well after the recently transferred cold, but there is a nasal congestion without discharge, in this case the light and moderate load leading to the emission of adrenaline helps to cope with the nasal congestion: adrenaline is a natural means affecting the tone of the nasal mucosa vessels.

With sharp symptoms of illness, no load is useful. Sometimes it happens that a person plans to go to workout, but is experiencing atypical pain and discomfort in the muscles of the back and legs. This may be the first sign of the disease associated with the symptoms of intoxication. And it is possible that incomprehensible ailments in the evening can easily become in the morning in high temperature and headache. If you suddenly inexorably want to lie on the couch against the background of ailment, it would be better to regret myself, even if life is subordinated to the Iron War and Military Self-Quality.

David Nyman, head of Human Performance Laboratory at Appalachian State University (which, by the way, ran 58 ordinary and ultramaphones), advises to adhere to the "neck rules". If the symptoms of the cold are located below the neck - pain in the body, a strong cough, - you should forget about workouts. If the above is a runny nose, sneezing, it is possible to play sports. But in any case, you should always listen to your body.

Dmitry Solovyov

In general, it is now assumed that some clear, common for all periods to which physical education needs to be interrupted after a cold does not exist. For each person, for every cold he is yours. Intensive physical exertion weaken immunity. Therefore, in the midst of the disease, when immunity and so you have to actively work, it is better not to expose it to excess tests. At this point, it is worth a break in sports and simply look around.

When can be returned to training

Dmitry Troin

Return to training stands after recovery. Weakness is a frequent satellite of any colds, so a person can just be hard to do in the same time immediately after it cures. Usually I recommend gradually to introduce the load and observe your condition, gradually increasing it. But always have its own features. For example, infectious mononucleosis - sports restrictions range from four to eight weeks (depending on the type and trauma of sports) due to the risk of separation of the spleen. Therefore, the question of returning to training is better to discuss with your attending physician. It's one thing when a person fell ill (just a runny nose), another - pneumonia; There will always be different times.

It is possible to engage in sport with a cold, runny nose and other diseases, but only on a lightweight program, since the body struggles with the causative agents of the disease, and the additional load on the muscular system worsens the situation. If with a cold go to the gym, to train and engage in fitness, decreases the positive effect on the recovery process. Therefore, to train and engage in strong physical exercises, when you are sick, it is not recommended until the cold is completely passed.

With a cold, an increase in the production of cortisol hormone, due to the destructive impact on muscle tissue. Cortisol - hormone, with colds is produced in large quantities, is characterized by the destruction of proteins and muscle fibers. Cortisol is produced in large quantities when exposed to the following factors:

• overwork (after training);
• fear;
• stress;
• starvation;
• cold, angina and other diseases.

But this hormone performs a useful feature consisting in attracting nutrient components. When you are sick, the body needs a building material that are amino acids and glycogen. Hormone is involved in the decay of proteins on amino acids, and glucose is on glycogen. In this case, the body is reserved by building materials required to restore it after ARVI.

Sporting, if you can look around the cold, but it is not worth it, there is no positive dynamics. Sport does not improve the condition. In addition, the effect of cortisol hormone does not benefit in physical exertion, but only contributes to the destruction of muscle mass. Therefore, to train, go to the gym to do exercises, it is not worth it.

Rule "above neck"

Among the avid athletes there is a rule that is called "above the neck." The peculiarity of this rule is that we can train in a rocking chair at a cold when you have no glory symptoms appear above the neck. That is, if the head hurts, teeth, throat, nose or almonds are inflamed, then you can do it. Only the name of the founder of this rule is unknown, which inevitably leads to various complications.

To understand why not recommended to adhere to the rules "above neck" and train with a cold, consider what is a lymphatic system. So, the lymph system is represented in the form of lymph nodes and other small vessels. These vessels are filled with lymphatic fluid, which takes an active part in the removal of toxins and harmful substances. In normal condition, when a person is healthy and it does not hurt anything, the lymph nodes are invisible, but if the viruses are overcome, these nodes are increased in size.

Increased lymph nodes indicate the predominance of pathological processes. They increase by creating a kind of viruse barrier so that they do not spread to other bodies and systems, it suggests that there are active control of leukocytes with microbes.

If, with a cold weather during symptoms, in the form of nasal congestion, cough, headaches, play sports, training and conduct exercise, then the infection will spread throughout the body. This is due to the fact that lymph nodes will not be able to create a barrier when performing exercises, so the virus will spread for all organs and systems. It is recommended, for a week to undergo a course of treatment and spitred out at home, after when the cold comes to no, start up for hardening the muscles.

Sport at temperature

Cold, ORVI, Angina is often manifested with the development of high body temperature. Moreover, the temperature value depends on the complication of the ailment, but often the thermometer's mark reaches 38.5-39 degrees. In this case, people who seek to train and play sports, they simply cannot do this. Why? The reason is that with the development of such a temperature there is a complete impotence and weakening, sore throat, shiny. In addition, man is illuminated, and if you do not shoot down the temperature, it can lead to a fatal outcome. How to be in situations if the temperature is maintained at 37 - 37.2 degrees, and the whole body is leaving and hurts?
The situation suggests that the fight against infection is carried out. Temperature 37 - 37.2 degrees and sore throat is even worse than 38 or 39, since such a temperature can not be shot down. Sports patients with a temperature of 37.2 degrees or with a cold is also prohibited.

Often the temperature of 37 degrees cause the following diseases:

• hepatitis;
• violation of the hormonal background;
• asthma;
• tuberculosis;
• angina.

Symptoms, which causes the development of 37-degree body temperature, occurs under the influence of various serious diseases. Therefore, instead of going sports at a body temperature of 37 degrees, and even with a runny nose, you should hurry in the hospital: treat the throat, ORVI and other colds.

How quick to recover?

If, in spite of everything, with a cold, you hurried to go to the gym on training, it is important to know that for speedy recovery it is necessary to reduce the load twice. Training time to cut up to 40 minutes. During the exercises to drink a lot of water with small sips. Water should not be cold so as not to provoke complications.

If you still want to play sports, it is important to prefer to perform the following types of exercises:

• running on the track;
• step-aerobics;
• meditation;
• stretching;
• fitness classes.

In case of cold, sports occurs requiring strong physical exertion, a lot of rods, bench press and squats are prohibited. Show your maximum with a cold you are unable, so it is better to leave these loads to complete recovery. If the deterioration of well-being in the work of fitness and performing other exercises, then the body's exhaustion should be stopped and consult a doctor.

Recovery

After the cold retreated, the throat will stop hurting and the doctor will confirm your recovery, you can go to the gym and proceed to training. Before doing physical classes, some points should be found:

• It is not necessary immediately after the cold to perform heavy exercise exercises, for example, run 20 km or make a 25 kg bench.
• It is necessary to start with lightweight exercises, because the weakening has not yet passed, and the body will be in a similar state about 7-10 days.
• To accelerate the strengthening of the body, it is necessary to avoid exercise loads, drink vitamins, strengthen the immune system. Otherwise, if you try to engage and train 100% immediately after recovery, it will negatively affect your health.
• After 1-2 weeks, it is possible to return to the former types of loads and go to the gym. It is recommended to do it gradually in order not to disturb the restorative process.

If a person is involved in physical training, it is inclined to rare manifestations of diseases or diseases that flow in a slight form. Sport strengthens not only muscle and cardiovascular system, but also immunity and musculoskeletal system. Regular physical exertion contribute to an increase in the resistance of the immune system to various ailments.

If you like to run, morning jogging for 30 minutes allow you to increase your chances not to get cold. If you even get sick, then with the right approach treatment, the cold will be held in a light form and does not provoke complications. To say forever, "no" cold, it is necessary not only to regularly carry out exercise and run, but also hardening, leading proper nutrition, refuse bad habits.

In rare cases, the sport can act as a cause of colds. But such cases are single and explained by the fact that a person simply overloads the body in full, without giving him a rest. In this case, immunity is reduced and the body reacts to any negative factors.

Now you know why you can not play sports during a cold. And if you are expensive to your health, it is better to start with drug treatment of the disease, and then proceed to training.

Regular moderate physical exertion are good prevention of many diseases. However, will they help sports while colds the body quickly cope with the disease? Will it contribute to the development of serious complications?

We know that, engaged in sports, "becoming healthier." But is it always that? Is it useful to do? What can be given "not on time" manifested physical activity? Let's figure it out.

Sport as prevention of diseases

Regular moderate physical exertion contribute to the fact that a person is less likely to suffer, and if he fell ill, then the disease occurs in a lighter form. Such loads are able to strengthen the immunity, keep the musculoskeletal system and the cardiovascular system in a healthy state and even prevent the development of diabetes. Daily physical activity also helps to increase the body's resistance to infectious diseases.

Numerous studies have shown that the daily 30 minute walks, gymnastics every day, running, swimming, cycling several times a week significantly increase your chances not to get cold. So half an hour daily trainingreduce the risk in women to get 50% over the year. Experts explain this by the fact that during sports, the number of leukocytes, which are needed to combat infections increase. Most often, the cold causes viruses, so IVVI is written in the diagnosis.

"The most important preventive measures against any ARVI and the cold is physical activity and hardening," says Neurologist Viktor Sigal.

Sport provoked a cold. Is it possible?

But it does not always benefit sports in the prevention of colds. Sometimes physical activity can stimulate increased "COLOR". This happens to those who are engaged in sports before exhaustion, overloads the body and does not allow him to relax. Excessive loads lead to the fact that the number of leukocytes decreases in the blood and the amount of cortisol hormone increases. All this has an adverse effect on the human immune system.

In addition, scientists have determined that immediately after intensive loads, our immunity is weakened for several hours. Therefore, after training, you need to avoid clusters of people and avoid hypoints. This will reduce the risk of "grab" the infection and get across.

Is it possible to train during a cold?

You were careful: did not overload the body, did not go after training "into the masses" and, nevertheless, got sick. This option is also possible, because some viruses are rather aggressive and able to overcome even good immune defense. Is it possible to continue in this situation? Here the opinions of doctors are diverged. It used to be believed that with colds it is better to stop all workouts before recovery. Now many medical physical education professionals say that moderate physical exerciseduring the cold will not damage and do not slow down recovery, however, they will not accelerate it.

But all doctors converge in the opinion that during the cold the activity of physical exertion should be reduced. Any colder disease slows down the anabolic processes in the muscles and increases the amount of cortisol hormone, which destroys the muscles. Therefore, intensively load the body during a cold simply does not make sense.

Caution, influenza!

But if you are sick with flu - sports work should be stopped unambiguously. Influenza is a variety of ARVI with a heavier course of the disease and probable complications. The flu is accompanied by fever, severe weakness, and high temperatures. Temperature is an unambiguous contraindication for sports. If you load the body at temperatures above 37.5, this may lead to complications. Most often, the heart, lungs, kidneys are affected as complications. To avoid this, doctors recommend "departing" disease.

"If you move the disease on the legs, and usually abuse young people, it is possible to complicate on the heart, lungs, kidneys, other organs, if a person has chronic diseases. Therefore, at the very first symptoms, bedding is needed, "says the curtain of respiratory infections of the Institute of Epidemiology and Infectious Diseases of the AMN of Ukraine Alla Mironenko.

But this does not mean that you need to lie, without getting up, until complete recovery. Doctors recommend bed regime in the first 4-5 days when the body suffers from high temperature. And even with a temperature, it is necessary to periodically "overclock" blood and, for example, walk around the room. But exercises with dumbbells or squats at this time are contraindicated. After weakening symptoms sportsyou can gradually renew, but you should not immediately go to the gym, you can infect others and overload yourself. At first it is better to exercise. At the same time, it is necessary to monitor heart rhythm and breathing, so as not to overload weakened organs.

Make sure that the sport helps you avoid diseases, and did not provoke them. It is easy, you just need to act deliberately. Suit for health!