Should we do sport while we have a cold?

By Larisa Hapeci
Well, I declare myself defeated! After 2 spring days, the cold weather and the rain are back again. And in order not to forget this 2 awesome days, a flu remained as souvenir. Even if I have my head at sport and the motivation is there, the fever and the muscles pain, remind me that some rest is needed now.
It is recommended to do sport while we are having a flu?

It is important to know that the cold and the flu are not the same thing, and the differences are the symptoms.  One of the rules that can help us take a decision on this days, is the  ‘throat rule”. If the symptoms are located above the throat – nose problems, irritate throat, headache- you can chose between a walk or a small workout on the treadmill. On the other side, if the symptoms are going further, if the fever or the muscles pain appear, it is recommended to rest. Doing sport, on the last case, can lead to further complications.
Of course that this rule does not have to be always respected. Even if the symptoms are only above your throat, if your body demands rest, don’t hesitate to do it. In the end your body can advice your better than anyone!  Don’t forget that even the athletes have the right to rest 1,2 days.
On the other side, if you are deciding to do sport no matter the symptoms, don’t forget that both intensity and duration have to be reduced. Start the training at an intensity which is at 50% lower than usually. If you feel better in the first 5-10 minutes, you can increase slowly the intensity until 80% .
You can do sport if you have the following symptoms:
  • pressure on sinuses
  • sneeze
  • stuffy or runny nose
  • throat pain
  • ear pain


Do not do sport if you have the following symptoms:
  • fever
  • muscles anches
  • cough
  • vomiting
  • diarrhea


If you are deciding to train in a gym during this days, don’t forget to disinfect behind you and to wash often your hands.


International Instructor Kangoo Power

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