Cold exercise: I want to have a cold but I really want it...

Friends who exercise regularly must have had a cold and had to stop training

　　At this time, should I sweat a little? Or should I continue to train when I recover?

　　In fact, everyone will get sick, and the body is too strong!

　　So, should I exercise or rest when I get sick?

　　1. The human immune system

　　When the body is invaded by bacteria, the immune system will begin to protect itself!

　The human body is divided into two types of immunity, one is natural "innate immunity" and the other is acquired "adaptive immunity".

　　Congenital immunity includes structural barriers, such as mucosa in the nasal cavity; chemical barriers, such as gastric acid; and protective cells. The white blood cells in the human body are such protective cells, which will actively attack invade bacteria.

　　Adaptive immunity is also called "acquired immunity", and its mode of action is a specific white blood cell. You will remember specific pathogens. When they discover these pathogens, they will mobilize more antibodies to accelerate the elimination of the pathogens. In fact, the vaccine we usually get is to inject a small amount of pathogens first. When a large number of pathogens invade your body, the body will know how to react.

2. Respiratory tract infection

We are surrounded by viruses, bacteria, and parasites. These bacteria usually cause upper respiratory tract sensation. Infection causes symptoms such as colds, otitis media, sinusitis, cough, tonsillitis and sore throat.

　　So how should we deal with these symptoms?

　　The editor recommends that you go for a walk, jog, cycling, Tai Chi, and yoga.

　　Avoid doing extreme temperature exercises such as weight training, endurance training, high-intensity interval training.

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3. How does exercise affect the immune system

Short-term intense exercise will not inhibit immunity; but long-term intense exercise will reduce "adaptive immunity"

　　However control of appropriate time and intensity can also stimulate immunity.

　　In terms of long-term exercise:

　　Long-term resistance training: stimulate innate immunity

　　Long-term moderate exercise: enhance adaptive immunity

　　So how should we judge the intensity of exercise?

Generally speaking, low to medium-intensity exercise can make you energetic; high-intensity training can make you exhausted.

　　It should be reasonable to avoid doing some exercises that exhaust yourself when you are sick.

　　According to a large number of statistics, experts have obtained a J-shaped curve theory: people who do not have exercise habits are prone to colds; people who exercise once a month to three times a week are the best; and if they exercise more than four times a week, the probability of catching a cold is the highest.

　　Simply put, sitting for a long time or excessive exercise is prone to infection, and moderate exercise can increase immunity.

4. Other factors that affect immunity

Stress:

　Important factors affecting immunity. When the body is infected, the immune system is under pressure. Doing some intense exercise for a long time may overload the body.

IL6:

　　IL6:

　　After a long period of intense exercise, the human body will produce the compound IL-6. In some people, it will be produced in abnormal ways, causing fatigue or flu-like symptoms, and even causing depression.

　　Age:

　　The human body's innate immunity will decrease with age. The good news is that exercise and a healthy diet can strengthen it.

　　Gender:

　　Estrogen can enhance immunity, but androgens can inhibit it. This or Xu Neng explains why women recover faster when they catch a cold.

Sleep:

　　Poor sleep quality or long-term insomnia can harm the immune system.

　　Temperature:

　　　Work:

　　Mood:

　　The changes in the immune system will affect the mood and inflammation.

　　Training age:

　　The longer the total training years, the higher the physical level, and the body will be more protective. The immune system is suppressed by exercise is limited.

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Further reading:

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5. What exercise should we do when we are sick

（1）The throat pain, cough, and runny nose may occur at the beginning; at this time, low-intensity exercise is the best choice. But it should be noted that you need to be good when you encounter muscle, joint pain, headache, fever, etc. Lying at home to rest.

　　(2) If you do not have a fever, general weakness, and the symptoms of (above the neck) have not become serious, you can do 30-45 minutes of exercise indoors, but you need to pay attention to the pulse less than 150 beats per minute.

　　Scenarios where you cannot exercise: body temperature is higher than 37.5 degrees, coughing increases, diarrhea, vomiting

　(3) When the condition has not yet begun to worsen and you just feel weak all over, you can do 45-60 minutes of low indoors Exercise intensity, 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 go to the doctor in time.

　　(4) The condition is relieved and you need to take a day off before you can continue to exercise.

　　If the symptoms are not relieved or new symptoms appear, you should continue to go to the follow-up visit. The time for resuming exercise should be proportional to the time of illness. For example, after three days of illness, you need to take a three-day rest before continuing to exercise.

　　6. Should you move when you are sick?

Dr. John Berardi: Unless you feel like you are being run over by a train, it is recommended that you have been sick a few days before you get sick. Do some low-intensity and low heart rate aerobic exercise. I personally like to walk outdoors for 20-30 minutes, and it can also be on the treadmill at home. Keep exercises with low-intensity and low heart rate. After exercising your muscles and bones, you will definitely feel much better because you stimulate the immune system and will accelerate recovery.

Dr. Brian Walsh: Should you exercise? Let the symptoms be the main point! If you can take a walk or light aerobic exercise, then go! If you want to do some lightweight heavy training, there should be no problem! However, it doesn’t matter if you just sit and watch comedy that has been replayed hundreds of times, because a good mood is the medicine!

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If you are strong, just want to prevent diseases:

　　1. Exercise moderately for a few days within a week

2. After high-intensity training, you must rest and restore your body.

　　Doing stress management, maintaining adequate sleep, and remembering to wash your hands.

　　If you start to feel uncomfortable, let Symptoms tell you how to do it:

1. Find out the source of stress that may cause you to get sick.

2. If it is a cold or sore throat, no fever or joint muscle pain, then it is okay to do some simple exercise. If it is strenuous exercise, no matter the length of time, it is not recommended.

3. When systemic symptoms occur, such as fever, increased heartbeat, fatigue and weakness, vomiting and diarrhea, sore muscles and bones, and lymphatic swollen, you need to have a good rest. Exercise during severe virus invasion may have serious consequences.

(Note: Follow the WeChat public platform of the Fitness Bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")

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