Everyone must have had such a bad experience: the new training has just started, and it has caught a cold!
At this time, is it better to have a sweat or a break to speed up recovery?
Everyone will get sick. Our question is, is exercise or rest a good medicine? Let us discuss this issue!
Human immune system
When the body is invaded by germs, the immune system will get up and fight!
    There are two human immune system, one is natural "innate immunity", one is acquired "adaptive immunity."
Congenital immunity consists of a structural barrier, such as the mucosa in the nasal cavity; a chemical barrier, such as stomach acid; and protective cells, the white blood cells in the human body are such protective cells that actively attack the invading bacteria.
Adaptive immunity is also called "acquired immunity". The way it works is that certain white blood cells remember specific pathogens. When it discovers these pathogens, it will mobilize more troops to speed up the elimination of the pathogen. People vaccination is based on the above principle: first inject a small amount of pathogens, when a large number of pathogens invade, the body knows how to react.
Upper respiratory tract infection
Viruses, bacteria and parasites are everywhere, and we are like being in the jungle of germs. These common intruders usually cause upper respiratory tract infections, which can cause colds, otitis media, sinusitis, cough, tonsil inflammation and sore throat.
What sports can you do when these symptoms appear? Simple suggestions are as follows!
You can consider: walking, jogging, swimming, cycling, qigong, tai chi and yoga.
Should avoid: weight training, endurance training, high-intensity interval training, sprint or explosive activities, group sports and extreme temperature sports.
Below we will discuss why some sports can be done and some should be avoided!
How does exercise affect the immune system?
If it is a single exercise, short-term intense exercise: does not inhibit immunity ; moderate time and intensity: can stimulate immunity ; long-term intense exercise: adaptive immunity will decline
In terms of long-term exercise, long-term resistance training: stimulates innate immunity ; long-term moderate exercise: enhances adaptive immunity
How to determine the intensity of exercise? The body will tell you!
    In general, low to medium intensity exercise can make you energetic; high intensity training is exhausting.
It is very reasonable to avoid doing sports that make you exhausted when you are sick!
Experts get a J -curve theory based on a large amount of statistical data : people who do not have exercise habits are prone to catch a cold; those who exercise once a month to exercise three times a week are the best; and when they exercise more than four times a week, the chance of catching a cold is the highest. of.
In short, sedentary or excessive exercise is easy to get infected, moderate exercise can increase immunity!
Other factors affecting immunity
Stress: An important factor affecting immunity. When the body is infected, the immune system is already under stress. At this time, I will do some long-term intense exercise, I am afraid that the body will be overloaded.
IL6 : After a long period of intense exercise, the body produces IL-6 . In some people, it can be produced in an abnormal way, causing fatigue or flu-like symptoms, and even making the mood low.
Age: The body's innate immunity declines with age. The good news is that exercise and a healthy diet can reinforce it.
Sex: Estrogen can boost immunity, while androgens inhibit it. This may explain why women recover faster when they have a cold.
Sleep: Poor sleep quality or long-term insomnia can damage the immune system.
Temperature: Exercise in a slightly cold or hot environment, the pressure on the body does not increase much.
Mood: Changes in the immune system can affect mood and inflammatory conditions.
Training age: The longer the total number of years of training, the higher the physical level, the more protective the body, and the limited suppression of the immune system due to exercise.
Sports guide when you are sick
first day
You may have a sore throat, a cough, a runny nose, or a stuffy nose; just do some low-intensity exercise.
Inability to move: muscle, joint pain, headache, fever, general weakness, diarrhea, vomiting
the next day
If you don't have a fever or general weakness, the symptoms above the neck are not serious. You can do 30-45 minutes of exercise indoors . Note that the pulse should be less than 150 beats per minute .
Inability to exercise: body temperature above 37.5 degrees, increased coughing times, diarrhea, vomiting
Third day
No fever or general weakness, the initial symptoms have not deteriorated, you can do 45-60 minutes of low-intensity exercise indoors , the pulse should be less than 150 per minute .
At this time, if there is a fever or the previous symptoms still exist, not only can't exercise, but you should see a doctor.
Fourth day
Have a fever but other symptoms are relieved. You can rest for 24 hours before you can continue exercising.
If the symptoms are not alleviated or new symptoms appear, please consult your doctor.
Some diseases may be a precursor to a serious infection. If your body does not improve or recover, be sure to see a doctor. At this time, the time to resume exercise should be proportional to the time of illness. For example, if you are sick for three days, you should take a rest for three days before you can continue exercising.
Do you want to move? Experts say so!
‧ Dr. John Berardi: Unless you feel like being run over by a train, otherwise ill a few days ago, it is recommended to do aerobic exercise of low intensity, low heart rate. I personally like to walk outdoors for 20-30 minutes, or on the treadmill at home. Keep your movements low and low in heart rate. After you have muscles and muscles, you will feel better, because you will stimulate the immune system and speed up recovery.
‧ Dr. Brian Walsh: Should activities? Let the symptoms come to mind! If you can take a walk or a mild aerobic exercise, go ahead! If you want to do some light weight training, there should be no problem! However, even if you just sit and watch a comedy that replays hundreds of times, it's fine, because good mood is a good medicine!
In short, I suggest you do this.
If you are strong, just want to prevent disease:
1. Within a week, moderately exercise for a few days
2. After high-intensity training, rest well and let the body recover.
3. Do a good job of stress management, keep enough sleep, and remember to wash your hands.
If you start to feel uncomfortable, let the symptoms tell you what to do:
1. Identify the sources of stress that may cause you to get sick.
2. If you have a cold or sore throat, no fever or joint muscle pain, then you can do some simple exercise, it is vigorous exercise, no matter how long or short, it is not recommended.
3. When you have systemic symptoms, such as fever, increased heartbeat, fatigue, vomiting and diarrhea, soreness, and lymphadenopathy, you need to rest well. Exercise during a severe virus intrusion can have serious consequences.
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