Exercising while sick
jelleigh
Posts: 743 Member
Hello all,
So I'm currently on week four/five of Stronglifts 5x5 and I've read that you should really really try to avoid skipping workouts. This weekend I was out of town and missed my 3rd workout if the week for last week. My plan was to hit the gym right after my flight gets home today, but I've picked up some cold over the weekend and have a fever and aching etc. I really don't want to miss two workouts in a row because I'm afraid I will lose progress, but I'm not sure if it's a good idea to weight lifting while sick? I am feeling a bit weak right now but maybe working out would make me feel better? Any insight? Just boarding my flight now and will be home in about two hours.
So I'm currently on week four/five of Stronglifts 5x5 and I've read that you should really really try to avoid skipping workouts. This weekend I was out of town and missed my 3rd workout if the week for last week. My plan was to hit the gym right after my flight gets home today, but I've picked up some cold over the weekend and have a fever and aching etc. I really don't want to miss two workouts in a row because I'm afraid I will lose progress, but I'm not sure if it's a good idea to weight lifting while sick? I am feeling a bit weak right now but maybe working out would make me feel better? Any insight? Just boarding my flight now and will be home in about two hours.
1
Replies
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If lifting means going to the gym, please avoid it while you are ill. No one wants a cold or flu.
Do some bodywork at home instead.
Get well soon, h.
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i wouldn't workout, especially strength training, if i had a fever and was aching. go for a walk and then rest up.5
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Thirding the call for rest and recovery.3
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I agree with above go for a walk to get some fresh air but keep the bug to yourself if you're a gym goer.5
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rest and recover
your body needs energy to fight the illness so using it to do training is counterproductive5 -
In general, symptoms above the neck only mean you're probably ok to train through it. (Because it's likely just a cold.)
However, consideration re spreading germs at the gym is a very good point. Also, expect lower distance/speed/reps/weight than normal, but doing *something* is ok. From personal experience, deadlifting with clogged up sinuses is horrendous! Or anything that involves bending over, but that might just be me. I had to skip 2 sessions a couple of weeks ago because I was so blocked up that I got dizzy if I moved my head too much!!
Symptoms below the neck need proper rest - so aches, full-body fever, chesty cough etc.
That was a rule we were given yeeeeears ago when doing 12 sessions a week for university level rowing, and really seems to work.3 -
Ok thanks for the advice everyone. I hadn't really thought of the keeping my germs to myself aspect and that's an important one. I'll rest up today and take a bunch of vitamin c and see if I'm feeling improved enough tomorrow6
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I've tried to push through sickness and"sweat it out" all it did was keep me sicker longer! Rest up,stay hydrated3
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My general rule of thumb is like this: If I'm too sick to go to work/school/whatever, I'm too sick to workout. Otherwise I usually try to do my workout. If I'm puking and have a fever, I'm not working or working out. If I have a cold, I'm probably doing both. Just use your best judgement. If you start your workout and things feel "bad" (warmups feel heavy, first set in the 5x5 feels like the fifth set, etc) then just stop and go rest. These are the types of situations where injuries can happen and trying to "push through" to save 1 day can lead to an injury that could cost you weeks or months of workouts. That being said, if I just feel a little under the weather, a workout sometimes helps me to feel much better. You really just have to use your best judgement and know when to stop if things are going worse then you expected.3
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If you already have achy joints - then your body is under stress.
You likely wouldn't have gotten a complete good workout anyway, which means it wouldn't have helped much in the fact of having several missed workouts.
Just take the suggested deload so you can prevent getting overly soar and missing another future one.
Also - great time to NOT diet, when body needs extra energy. Unless you have greatly slowed down daily activity.3 -
Hmm. I was quite far under my calorie goal yesterday despite eating entirely heavy fast food all day. (Airport food). I noticed an unusually high calorie burn considering the number of steps I took - my Fitbit allotted me 800 more calories but I only hit like under 6000 steps and I wasn't moving fast because I felt so rough. I read that having a temperature burns more calories - is my Fitbit smart enough to pick that up? Since my pulse will be running high? And if so, are those "real" numbers or inflated? I'm not feeling so much like eating more. Yesterday I did 1600 calories but didn't eat back the 800 allotted exercise calories from Fitbit0
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Hmm. I was quite far under my calorie goal yesterday despite eating entirely heavy fast food all day. (Airport food). I noticed an unusually high calorie burn considering the number of steps I took - my Fitbit allotted me 800 more calories but I only hit like under 6000 steps and I wasn't moving fast because I felt so rough. I read that having a temperature burns more calories - is my Fitbit smart enough to pick that up? Since my pulse will be running high? And if so, are those "real" numbers or inflated? I'm not feeling so much like eating more. Yesterday I did 1600 calories but didn't eat back the 800 allotted exercise calories from Fitbit
Fitness devices are VERY VERY VERY bad at estimating how many calories you've actually burned. In a study conducted at Stanford (https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html) the most acurate tracker had a margin of error of 27% and the worst was off by over 90 percent!. Fitness devices are good at tracking steps, pretty good at tracking heart rate, and downright awful at tracking calories burned.4 -
In general, symptoms above the neck only mean you're probably ok to train through it. (Because it's likely just a cold.)
However, consideration re spreading germs at the gym is a very good point. Also, expect lower distance/speed/reps/weight than normal, but doing *something* is ok. From personal experience, deadlifting with clogged up sinuses is horrendous! Or anything that involves bending over, but that might just be me. I had to skip 2 sessions a couple of weeks ago because I was so blocked up that I got dizzy if I moved my head too much!!
Symptoms below the neck need proper rest - so aches, full-body fever, chesty cough etc.
That was a rule we were given yeeeeears ago when doing 12 sessions a week for university level rowing, and really seems to work.
So, does sore throat count as above or below the neck?2 -
Hmm. I was quite far under my calorie goal yesterday despite eating entirely heavy fast food all day. (Airport food). I noticed an unusually high calorie burn considering the number of steps I took - my Fitbit allotted me 800 more calories but I only hit like under 6000 steps and I wasn't moving fast because I felt so rough. I read that having a temperature burns more calories - is my Fitbit smart enough to pick that up? Since my pulse will be running high? And if so, are those "real" numbers or inflated? I'm not feeling so much like eating more. Yesterday I did 1600 calories but didn't eat back the 800 allotted exercise calories from Fitbit
Your Fitbit likely did pickup on elevated HR, and applied HR-based calorie burn to big chunks of your day it might not normally.
Problem is, that HR-based formula is for when HR goes up based on workload going up - that wasn't the case here - and points out exactly when HR-based will be inflated.
Sick, dehydrated, overheated, stressed, ect.
So while properly used Fitbit can be within 5% (despite study referenced where they were all at default values not used properly) - this is case where not correct.2 -
dcglobalgirl wrote: »In general, symptoms above the neck only mean you're probably ok to train through it. (Because it's likely just a cold.)
However, consideration re spreading germs at the gym is a very good point. Also, expect lower distance/speed/reps/weight than normal, but doing *something* is ok. From personal experience, deadlifting with clogged up sinuses is horrendous! Or anything that involves bending over, but that might just be me. I had to skip 2 sessions a couple of weeks ago because I was so blocked up that I got dizzy if I moved my head too much!!
Symptoms below the neck need proper rest - so aches, full-body fever, chesty cough etc.
That was a rule we were given yeeeeears ago when doing 12 sessions a week for university level rowing, and really seems to work.
So, does sore throat count as above or below the neck?
Er...
If it's just a sore throat then I'd class it as "above" and just work out.0 -
Good call everyone. Decided to rest it out and am feeling a lot better today. Might still try to hit the gym tonight but will see if I feel like I have the energy for it. Otherwise I will just resume my normal schedule tomorrow .
Ok just want to clarify on the Fitbit thing - @vismal your link is showing how off the Fitbit numbers are and @heybales you're saying that study used default values (I'm assuming you mean it didn't plug in each person's stats?) which was why they got such an incorrect reading? Is that the summary?
I know I shouldn't expect my Fitbit to give me some sort of scientifically accurate reading - I usually just use it as a guideline.1 -
Jelleigh, I would have to say You made a good call. I've been told by my trainer in the past, that if I'm ill, as in, sore throat, your body aches, and you might have a fever(couldn't remember if You said You did or didn't after reading the replies) You will want to maybe lift a (and I know it may sound weird, but this is what he said.) maybe lift a gallon of water, 10-15 times, 2 times per arm, then maybe do some leg lifts while sitting on a chair, 10-15, 2-5 times per leg. He said this would get my heart moving, and still let my body feel like it was getting some sort of workout. But He also said NOT TO GO TO THE GYM! Like someone else said, Nobody wants to get sick...lol. bad enough that You have to be, no need to spread it...lol. But seriously...he said doing those two exercizes, then going and resting in a warm bath, maybe with some Mint & Eucalyptus bath salts, would help not only with your aches, but would help relax your body so You can rest good while sleeping, and in the morning feel better hopefully. I wish You the best of health to come, and have a great day...please try to take it easy while sick though hun...I know it's hard, but please, don't push yourself. Have a good day.0
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dcglobalgirl wrote: »In general, symptoms above the neck only mean you're probably ok to train through it. (Because it's likely just a cold.)
However, consideration re spreading germs at the gym is a very good point. Also, expect lower distance/speed/reps/weight than normal, but doing *something* is ok. From personal experience, deadlifting with clogged up sinuses is horrendous! Or anything that involves bending over, but that might just be me. I had to skip 2 sessions a couple of weeks ago because I was so blocked up that I got dizzy if I moved my head too much!!
Symptoms below the neck need proper rest - so aches, full-body fever, chesty cough etc.
That was a rule we were given yeeeeears ago when doing 12 sessions a week for university level rowing, and really seems to work.
So, does sore throat count as above or below the neck?
Er...
If it's just a sore throat then I'd class it as "above" and just work out.
Depends... If it's a tickle sore, above, If it's achy sore. below.0 -
Hmm. I was quite far under my calorie goal yesterday despite eating entirely heavy fast food all day. (Airport food). I noticed an unusually high calorie burn considering the number of steps I took - my Fitbit allotted me 800 more calories but I only hit like under 6000 steps and I wasn't moving fast because I felt so rough. I read that having a temperature burns more calories - is my Fitbit smart enough to pick that up? Since my pulse will be running high? And if so, are those "real" numbers or inflated? I'm not feeling so much like eating more. Yesterday I did 1600 calories but didn't eat back the 800 allotted exercise calories from Fitbit
Fitness devices are VERY VERY VERY bad at estimating how many calories you've actually burned. In a study conducted at Stanford (https://med.stanford.edu/news/all-news/2017/05/fitness-trackers-accurately-measure-heart-rate-but-not-calories-burned.html) the most acurate tracker had a margin of error of 27% and the worst was off by over 90 percent!. Fitness devices are good at tracking steps, pretty good at tracking heart rate, and downright awful at tracking calories burned.
see I just read a posted study that said they were not good for tracking steps either...
most under estimate based on that study.0 -
Good call everyone. Decided to rest it out and am feeling a lot better today. Might still try to hit the gym tonight but will see if I feel like I have the energy for it. Otherwise I will just resume my normal schedule tomorrow .
Ok just want to clarify on the Fitbit thing - @vismal your link is showing how off the Fitbit numbers are and @heybales you're saying that study used default values (I'm assuming you mean it didn't plug in each person's stats?) which was why they got such an incorrect reading? Is that the summary?
I know I shouldn't expect my Fitbit to give me some sort of scientifically accurate reading - I usually just use it as a guideline.
No, they used the personal stats - and totally left it at that.
No use of the adjustments for sensitivity if the step counts weren't accurate.
No adjustment of the stride length if the distance was found inaccurate.
No manual logging of some workouts that should be.
No waiting 2 weeks for the HR-based types to get to know person prior to starting the logging to compare burn rates.
Besides - the UP TO 27% off thing was ONLY during exercise. And compared to the daily calorie burn (which is NOT based on HR) - how many calories are coming from exercise?
Let's say avg woman and 2000 daily calorie burn sedenatry, exercise is extra.
1 hr cardio workout really burns 300 cal, but device says 27% higher at 381.
Daily burn 2300 compared to 2381 - a daily difference of 3.4%.
You'll find more inaccuracy in nutrition labels.3 -
Good call everyone. Decided to rest it out and am feeling a lot better today. Might still try to hit the gym tonight but will see if I feel like I have the energy for it. Otherwise I will just resume my normal schedule tomorrow .
Ok just want to clarify on the Fitbit thing - @vismal your link is showing how off the Fitbit numbers are and @heybales you're saying that study used default values (I'm assuming you mean it didn't plug in each person's stats?) which was why they got such an incorrect reading? Is that the summary?
I know I shouldn't expect my Fitbit to give me some sort of scientifically accurate reading - I usually just use it as a guideline.
No, they used the personal stats - and totally left it at that.
No use of the adjustments for sensitivity if the step counts weren't accurate.
No adjustment of the stride length if the distance was found inaccurate.
No manual logging of some workouts that should be.
No waiting 2 weeks for the HR-based types to get to know person prior to starting the logging to compare burn rates.
Besides - the UP TO 27% off thing was ONLY during exercise. And compared to the daily calorie burn (which is NOT based on HR) - how many calories are coming from exercise?
Let's say avg woman and 2000 daily calorie burn sedenatry, exercise is extra.
1 hr cardio workout really burns 300 cal, but device says 27% higher at 381.
Daily burn 2300 compared to 2381 - a daily difference of 3.4%.
You'll find more inaccuracy in nutrition labels.
Makes sense. I've read they aren't that accurate for actual workouts but are ok for day to day stuff. Since i do almost no exercise outside this new SL routine (which by nature doesn't seem to impact my calories by much) it's only tracking increased step counts from days where I have heavier walking. It *seems* to be pretty accurate so far (the fever day with high calorie burn was the first oddity). Either way, it's helped me be more conscious of moving etc.0 -
Now lifting is one where you can improve the tool.
HR-based calorie burn for anaerobic and HR constantly changing = inflated.
Now, if it's only 40 min 3 x weekly - big whoop in the scheme of things.
But merely logging it on Fitbit (and that has been fixed now) as Weights will correct that - still small calorie burn compared to cardio, but still, more accurate, if not stressful to log it.0 -
Now lifting is one where you can improve the tool.
HR-based calorie burn for anaerobic and HR constantly changing = inflated.
Now, if it's only 40 min 3 x weekly - big whoop in the scheme of things.
But merely logging it on Fitbit (and that has been fixed now) as Weights will correct that - still small calorie burn compared to cardio, but still, more accurate, if not stressful to log it.
I use the weight lifting function on my Charge2...for 10mins (that's what mine takes) about 42 calories...that includes rest periods too...is that accurate? I don't know but I keep track regardless.0 -
Don't.0
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If you're achy then it's probably the flu.0
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I would definitely not work out. I have been sick with bronchitis, sinusitis and pneumonia. I can promise you for the last week I have not worked out at all. Plus you don't want to take those germs and sickness to the gym if you go there. You don't want to give anyone that! But I have literally been resting, and that's what you should do. Your body needs the rest! You'll probably make yourself feel worse if you work out.0
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Now lifting is one where you can improve the tool.
HR-based calorie burn for anaerobic and HR constantly changing = inflated.
Now, if it's only 40 min 3 x weekly - big whoop in the scheme of things.
But merely logging it on Fitbit (and that has been fixed now) as Weights will correct that - still small calorie burn compared to cardio, but still, more accurate, if not stressful to log it.
I use the weight lifting function on my Charge2...for 10mins (that's what mine takes) about 42 calories...that includes rest periods too...is that accurate? I don't know but I keep track regardless.
Those selections are merely to give a different text label to the workout for easier review. (or at least used to be)
It changes nothing as to how calorie burn is calculated. (or at least used to be)
But that is low enough I'm curious if they have now changed their method - because all it would take is to select the workout type, some of them use the database rate of burn rather than HR, and just apply it to the minutes done.
That would be the smarter way to do some of the workouts.
Like intervals and running/walking would actually be more potential for accuracy to revert to step-based calorie burn for distance.
Or, it could be the rare instance where the avgHR seen was low enough to give that low of calorie burn. That can happen too.
If you are curious enough (and I know I am) - if you note the avgHR seen during the lifting workout, and go find a true cardio workout of close to the same avgHR, and see what that given rate of burn is for 10 min then.
That was the easy test done when these units first came out. I had several curious about it too and they tested the different models. They all used the same HR-based calorie burn formula, no difference.
But software update could change that - it would be good to know.
Thanks if up to it.2 -
Now lifting is one where you can improve the tool.
HR-based calorie burn for anaerobic and HR constantly changing = inflated.
Now, if it's only 40 min 3 x weekly - big whoop in the scheme of things.
But merely logging it on Fitbit (and that has been fixed now) as Weights will correct that - still small calorie burn compared to cardio, but still, more accurate, if not stressful to log it.
I use the weight lifting function on my Charge2...for 10mins (that's what mine takes) about 42 calories...that includes rest periods too...is that accurate? I don't know but I keep track regardless.
Those selections are merely to give a different text label to the workout for easier review. (or at least used to be)
It changes nothing as to how calorie burn is calculated. (or at least used to be)
But that is low enough I'm curious if they have now changed their method - because all it would take is to select the workout type, some of them use the database rate of burn rather than HR, and just apply it to the minutes done.
That would be the smarter way to do some of the workouts.
Like intervals and running/walking would actually be more potential for accuracy to revert to step-based calorie burn for distance.
Or, it could be the rare instance where the avgHR seen was low enough to give that low of calorie burn. That can happen too.
If you are curious enough (and I know I am) - if you note the avgHR seen during the lifting workout, and go find a true cardio workout of close to the same avgHR, and see what that given rate of burn is for 10 min then.
That was the easy test done when these units first came out. I had several curious about it too and they tested the different models. They all used the same HR-based calorie burn formula, no difference.
But software update could change that - it would be good to know.
Thanks if up to it.
Sure I can do that.
I will be lifting for the next two days and I can do two 10 min cardio sessions easy enough.
Today is bench day and tomorrow is squat day so good reference for upper and lower...I will report back here on Friday.1 -
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