You always do your best to prevent yourself from cold or flu during winter. But suddenly you get sick. You feel very bad: your nose is runny, eyes are watering; you have sinus congestion and sore throat. Of course you don’t even think of your workout. But you shouldn’t give up so fast. You should take into consideration so called “neck check”. Health and exercise specialists created the general rule of exercising when you are ill. This rule includes “neck check”. If the symptoms of your illness are mostly above the neck like sneezing, sinus congestion, runny nose, slight headaches, sore throat you can carry on exercising. But if your symptoms are below the neck such as body aches, fatigue, chest congestion, fever and vomiting it is not useful for you to do exercises.
The studies have proved that if your symptoms are above the neck your workout may relieve your symptoms. The increased temperature that occurs during the workout may help you recover faster. Also low intense workout will clear up your nose and head congestion. But you shouldn’t exercise if your symptoms are below the neck like in the case of fever. Your condition may even become worse because your body temperature is already very high and if it increases from your training it may lead to the heat damage or heat stroke.
But if your symptoms are above the neck you can do your exercises but not as intense as you normally do. You should realize that you are sick and perform only simple and light exercises. You should perform your training session at a half speed that you normally do and increase the intensity slowly step by step. It should last for about ten minutes if you feel well. But you mustn’t choose normal intensity. If you are tired and feel worse it means that you have to rest. Don’t forget that you can exercise only if your symptoms are above the neck but you should choose low intensity, duration and frequency of your training sessions. You shouldn’t blame yourself that you can’t do your workout as you usually do. In spite of all you are still burning fat when you are fighting your virus. It can be your maintenance week or several days. You won’t stop your workout routine and work your body. You shouldn’t become sedentary. A light workout should also improve your symptoms.