can you exercise when you have a cold how to reasonably arrange a training plan

Weather changes can easily lead to colds, even for those who exercise regularly. So, can you still exercise when you have a cold? Does sweating help in recovering from a cold? How should you plan your training if you want to exercise?

Should you exercise when you're sick?

Unless you feel too miserable to move, you can still do some low-intensity aerobic exercises in the first few days of a cold. For example, a 20-30 minute outdoor walk at a low intensity and heart rate can make you feel much better after stretching your muscles.

The medical community believes thatwhen in a healthy state, engaging in moderate high-intensity training can help boost immunity and improve health;when you have a cold, your body cannot handle the stress caused by high-intensity training. At this time,doing low-intensity exercises can trigger the body's stress response and enhance its ability to fight diseases.

How should you plan your training when you're sick?

Based on training intensity, we can simply divide training intohigh-intensity and low-intensity training. High-intensity training will make you sweat a lot, such as HIIT; low-intensity training is more gentle, such as brisk walking or yoga. Research based on a large amount of data shows that people who do not exercise regularly are more likely to catch a cold,while those who exercise once a month to three times a week are in the best condition, and those who exercise more than four times a week have a significantly higher chance of catching a cold.

Therefore, being sedentary is not good, and over-exercising is not recommended either. Moderate exercise is the best for your body!

Here is a guide for exercising during the first four days of a cold. Note that it is not advisable to train in a very cold environment when you have a cold, as this can worsen your symptoms.

How to determine if you can exercise?

First, identify the possible source of illness. If it's just a simple cold or sore throat without other symptoms like fever or muscle and joint pain, you can do some light exercises, but not for too long or too intensely. If you experience systemic symptoms like fever, increased heart rate, fatigue, weakness, vomiting, diarrhea, or muscle aches, you need to rest well and wait until you are almost recovered before considering exercise.

Some illnesses may be a precursor to serious infections. If your condition does not improve or recover, be sure to see a doctor. The time to resume exercise should be proportional to the time you were sick. For example, if you were sick for three days, you should rest for three days before resuming exercise.

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