Sport and cold - the whole truth about a myth
95% of people who suffer a cold, a cold or the effects of the flu has in mind the idea of lying in bed with a cup of hot soup and a blanket that covers them from head to toe. 5% of the remaining population, athletes, we have, as usual, other concerns. Can I do sports if I am sick? Can I exercise if I have a cold? How long does a cold last?
I am convinced that, if you are an inveterate runner, a lover of cycling or a real fitness guy, you have already asked yourself any of these questions. In fact, I am almost certain that if you are reading these lines now, it is because you may have a championship congestion that is putting your training session in check.
Let's get straight to the point with the intention of clearing everything around the myth of play sports with a cold.
Can I exercise if I have a cold?
Before entering into context, the concept of cold. It is not the same to have a nasal congestion that makes your breathing a bit difficult than having a fever and boogers to bore you.
The medical staff will be in charge of evaluating your situation and of dictating a professional diagnosis that allows you to act accordingly. However, we all suffer annually from a cold that does not present difficulties beyond a little discomfort.
By all this I mean that you yourself will be responsible for initially assessing the seriousness of the situation.
To make things easier I recommend that you follow the “neck ruler”That Dr. David C Nieman popularized through the following study. Nieman was very clear and pragmatic.
If the discomfort is from the neck up, training with a cold or the flu should not have a significant impact on the health of the athlete, however, if the symptoms extend further down the thing could be complicated. That is to say, if you suffer from nasal congestion or slight discomfort, you apparently have a free way to train, but if there is pain in the chest, throat, cough, muscle weakness or fever, forget about exercising and rest and rest. Practicing sports in these conditions is more harmful than beneficial.
If you have a cold and want to play sports you should not do much more than a light cardio job. Race continues at a slow pace or a brief elliptical session is more than enough. No inventions at high intensity or strength exercises.
The subsequent incorporation of the cold should be calm and in a progressive intensity format.
Warnings for sports while having a cold
If you still bent on doing cold sport and you are very clear that you are going to wear your shoes anyway, let me advise you with some small tips for athletes with a cold.
-Moderate exercise: Do not forget that if you have a cold, you are not in the best physical condition. Sports should always be at low intensity and short duration. The defenses are low, so forget about performing any type of quality training. If you crush yourself too much, your body will be unable to recover the effort and the cold will probably get worse.
-Train yes, compete no: In the same line as the previous point, the most you should do while having a cold is to train. No competitions in which you should squeeze your body. The season of competitions is very long and if you have caught the point of form, a cold is not going to spoil all the work of several months of preparation. Learn to turn the page and look for alternatives that motivate you.
-Care hydration: If pre, intra and post training hydration is always important, it is even more important when your body is not in full power. When we have colds we usually lose hunger and thirst. Force yourself to drink liquid regularly and always train with a bottle of water or mineral salts nearby. The cold may be the warning that you are on the edge of the abyss. Take care of hydration and food. Try to quickly replenish everything you consume and prioritize foods rich in vitamins. Vitamin supplements can give you a good push to get out of the well.
-Reduces costume time: The changing rooms of the sports centers are usually the meeting point where many friends take the opportunity to catch up. If you have a cold, you should change and shower as quickly as possible.
-Care with self-medication: Self-medication is a topic that has been worrying health personnel for years. Recently we have seen the application of certain measures that prevent, or at least hinder, the purchase of certain medications. Doctors and health workers are the only people who have the power to recommend medication use.
How long does a cold last?
It is very difficult to judge the duration of a cold. The process can be extended more or less depending on the person's profile.
A "common" cold is a viral infection of the upper respiratory tract. There are more than 200 different types of viruses that can cause what is popularly known as a cold.
If there are no complications beyond a cold, nasal congestion and / or a slight cough, The cold usually lasts 5 to 10 days. Physical fatigue, cough and muscle weakness can be extended up to two weeks.
I do not want to say goodbye without stressing the importance of putting ourselves in the hands of medical personnel who can assess the situation and make a professional diagnosis.