When we are sick and try to train, especially training at a high intensity and or for a long duration will make it harder for our immune system to function. No! Don’t exercise when you are sick.
What is the immune system’s role? It protects our body from harmful substances, germs and cell changes that could make us sick.
How does an exercise session affect our immune system?
Short duration combined with high intensity exercise does not bring immune suppression.
Moderate duration and intensity exercise can boost our immune system. (When we are healthy performing consistent, moderate exercise and resistance training can strengthen our immune system.)
Long duration combined with high intensity can depress our adaptive/acquired immune system. When this happens our immune system does not work as it should and we are vulnerable to infections.
Our immune system can be broadly sorted into categories:
Innate Immunity
Innate immunity is the immune system which we are born with, mainly consists of barriers on and in the body that keep foreign threats out, and includes the skin, stomach acid, enzymes found in tears and skin oils, mucus and the cough reflex. Basically it is the first line of defence in the immune response. Innate immunity is non-specific, meaning it doesn't protect against any specific threats.
Adaptive/Acquired Immunity
Adaptive, or acquired, immunity targets specific threats to the body. Our immune system builds a defence against those specific threats. In adaptive immunity, the threat must be processed and recognized by the body before the immune system can create antibodies specifically designed to the threat. After the threat is neutralized, the adaptive/acquired immune system "remembers" it, which makes future responses to the same germ more efficient.
Innate and Acquired Immunity according to the National Library of Medicine
Should I train if I am sick?
No, because...
Your body needs as much energy as possible to heal itself and recover.
Continuing to train may increase the duration and or severity of the symptoms.
It is better to recover faster and get back into training sooner than it is to continue and have to be forced to take a much longer period of recovery.
You won't be able to train hard enough for it to be beneficial.
You will spread whatever it is you have if you train with others.
You won’t lose much progress if you rest and miss a few days.
But, you can train if
The symptoms are localised only in your head and not in your throat, chest and body.
You don’t have a fever.
Hydration and levels of sleep is optimal.
The intensity is very easy (zone 1 heart rate or below 70% of your maximum heart rate) and duration is short, 60 minutes or less.
You are able to train alone.
However it is still recommended that you take a break. You won’t lose much progress if you rest and miss a few days. Continuing to train may increase the duration and or severity of the symptoms.
Recommendations
Screen for and manage infections through regular medical assessments and self-education. It is also important to lower the risk of infection by doing the following:
Develop an awareness of the increased risk of infection during increased life and work stressors, and after training and competition. Managing overall stress (which includes training stress) also plays a large part in immune health.
Consider taking vitamin D3, probiotics, vitamin C, and zinc lozenges, especially in winter. These key supplements have strong support in the literature in improving your immunity as an athlete.
In addition to supplementation, eat a well-balanced diet with a focus on fruit and vegetable consumption to provide adequate nutrient density, consume adequate amounts of healthy carbohydrate and protein, and maintain hydration.
Maintain good personal hygiene... wash your hands, or use a hand sanitizer.
Be aware of where you place your hands especially when you are out in public places.
Avoid touching your face, eyes, nose, mouth and ears.
Avoid people who are ill, especially if their illness is contagious.
Consider an influenza vaccination.
Ensure that your sleep is sufficient and optimal.
Use a training program that has been tailored to you. It should be structured within your current training capacity to attain maximal training impulse with minimum risk of illness.
Consider training with a coach, constant monitoring and frequent recovery is the best prevention.
Resume training 2 weeks after symptoms have subsided, start slow and easy, and do not return to training at the same level after the illness.
Below is a sample week of what you can do 2 weeks after symptoms have subsided.
Monday: Rest
Tuesday: 40 minutes of very easy (below 70% of maximum heart rate) cycling with light pressure on the pedals, minimal sensation of leg effort or fatigue.
Wednesday: Rest
Thursday: 60 minutes of easy (below 80% of maximum heart rate) cycling where your breathing is more regular than Tuesday's easy ride and you but still able to hold a continuous conversation.
Friday: Rest
Saturday: 90 minutes of easy (below 80% of maximum heart rate) cycling where your breathing is more regular and similar to Thursday's ride.
Sunday: 90 minutes of very easy (below 70% of maximum heart rate) cycling with light pressure on the pedals, minimal sensation of leg effort or fatigue.
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That is it. Thank you for reading. I hope you found it to be a useful resource.
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