Exercise

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Fitness Quick Tip

Sleep duration and patterns can affect sports training and performance. Most people need 7 or 8 hours of sleep, and your body functions at its best when you have regular sleep patterns, generally sleeping at about the same time every night. So if your workouts, practices, or competitions aren’t going well, consider whether you’re getting enough sleep.

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Exercising When You’re Sick from Fitness 4 Home Superstore

by Bob Lachniet
President - Fitness 4 Home Superstore

It’s no secret that this year’s flu season has been one of the worst ever.  The average adult suffers from one to six colds each year and about two-thirds of them are usually upper respiratory infections. Many people wonder if working out when they’re sick has any affect on the severity or length of their cold.

Most experts recommend that if your symptoms are above the neck and you have no fever, it’s probably safe to perform basic exercise. Intensive exercise, however, should be postponed until a few days after cold symptoms have disappeared. If you’re suffering from a severe cold that shows flu-like symptoms such as a fever, extreme tiredness, aching muscles and/or swollen lymph glands, then you should wait at least two weeks before you resume intensive exercise.

In some cases, there are things that you can do to prevent a cold so you can keep your fitness program on track.  Here are some tips that help you fight off the flu:

• Eat a well-balanced diet. The immune system depends on many vitamins and minerals for optimal function. A good rule is to eat 10-15 calories per pound of your desired body weight. If your ideal weight is 120 lbs, then consume 1,200-1,800 calories a day (1,200 for sedentary individuals and 1,800 for extremely active people.)
• Avoid rapid weight loss. As the old saying goes, “Feed a cold, starve a fever!”  Low-calorie diets, long-term fasting and rapid weight loss have been shown to weaken your immune system.
• Obtain adequate sleep. Major sleep disruption (e.g., three hours less than normal) has been linked to immune suppression.  Experts suggest that you try to get at least 8 hours of sleep each night.
• Avoid over-exercising and chronic fatigue. Keep vigorous workouts and race events as far apart as possible. Stay within your limits and don’t push beyond your ability to recover.
• Wash your hands frequently. Washing your hands with soap and hot water is often your best prevention method.
• Avoid putting your hands near your eyes, nose or mouth. Most bacteria and germs are spread from a surface to your hands, then to your face - not by air.
• Get a flu shot. Do this especially if you have a weakened immune system.
• Drink more water. In the fall and winter, it is easy to overlook your thirst and get dehydrated. Make sure you consume a minimum of 8 glasses a day.
• Continue a moderate exercise program. Try to maintain a consistent exercise routine but don’t over-do it.  And remember, if you’re suffering from flu-like symptoms, try to wait until they’re over before you go all out.
• Limit alcohol intake. Alcohol can be dehydrating which, in turn, may decrease your resistance to bacteria.
• Let yourself rest. If you are less than 100% you will feel better and recover faster if you let yourself rest.

 

 

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