SOME individuals don’t feel well, but they still want to get in their reps. What should they do?
“If I suddenly get sick, I’ll assess how I feel, the severity of my sickness, and how much my body system can tolerate from the intensity of the movements and resistance,” said Jerry Diaz, a National Academy of Sports Medicine certified personal trainer.
“It is a difficult decision to either rest or continue a routine that may risk lowering my immune system due to fatigue,” he added.
When it comes to Diaz’ clients, he shares with them health information concerning the type of strength and conditioning intensity that will help them avoid fatigue and hasten recovery.
“When an individual gets sick, the immune system works hard to protect itself from a worst-case scenario,” he added.
“Every single one of us is exposed to bacteria, viruses, and parasites. The most common are colds, coughs, body aches, throat infections and influenza,” he said.
When one is not feeling well, he recommends low intensity movements, such as walking, jogging, swimming, biking, yoga, or body weight exercises.
He said these should be performed within 10-20 minutes to boost immunity while avoiding over training and fatiguing the body system.
According to Diaz, the activities to avoid when sick include heavy strength training, long endurance training, high intensity interval training, sprints, team sports, and exercise in extreme temperatures.
“Also keep in mind the following factors that affect immunity: stress, sleep, climate, mood, and training intensity,” he said.
“If an individual is sick and fighting an infection, their immune system is at a stressed level. If an individual is feeling good and healthy, a consistent and moderately active day throughout the week with enough rest and recovery that includes sleep and proper nutrition intake can boost the immune system,” Diaz added. “If an individual is already feeling sick, avoid intense and long duration workouts.”
When an individual begins to feel better, it is also important to keep in mind that they may still be recovering and can still infect others, he said.
For professional fitness inquiries, contact Jerry Diaz through Instagram at @BBJ_Athletics or Facebook.
Arlene P. Domingo performs boxing and strength conditioning training at BBJ Athletics.
