Are you sick?

I had to cancel my first few appointments yesterday morning.
I wasn’t feeling too good.
It’s pretty rare so if I ever do it to you it’s because I’m sick or dead!
Mrs P will tell you I’m not a good patient.
She keeps muttering I’m a wimp!
I got hit by ‘the lurg’ post KB competition a few weeks back.
Run down from the training.
The same kind of thing happens when you go on holiday.
Working hard, switch off and relax and you get a nose like Niagara falls!
But did you know that exercise is actually good for boosting your immune system.
Research tends to suggest it boosts it by about 29%.
The problem is your immune system  drops after high intensity exercise leaving you a little exposed.
So athletes tend to be at a higher risk of infection, mainly upper respiratory tract infections.
What can you do about it?
Vitamin C is something that people mention.  It doesn’t stop you getting a cold or infection.
However it has been shown to shorten the duration of infections in people that are physically very active.
Taking a supplement wont harm you.
Everyone thinks of oranges but there are lots of foods loaded with vitamin c and other goodies:
  • Peppers
  • Guavas
  • Dark Green leafy veg (Kale)
  • Kiwi
  • Broccoli
  • Berries
  • Citrus fruits
  • Mange Tout
In general…eat…because your body needs the calories to fight an infection.
What about Exercising when you’re ill then?
One thing I have learnt over the years is that if I keep training when I’m ill, I’m sicker for longer.
Here are a few guidlines…
If you have a temperature it’s a definite no no.
Raising your temperature even higher with exercise is very dangerous.
If you have bronchial tightness it’s also not advisable.
Rest
I tend to rest.
I do find that cycling and kettlebells helps my breathing and stops me coughing.
Why?
Because they are rhythmic.
Rhythmic exercise actually helps warm the airways slowly and dilates them.
As opposed to running where breathing is very rapid initially causing the airways to constrict.
This is caused by the drying of the airways from rapid movement of cold air, irritating the lining of the airways.
So if you are going to train while you are not feeling 100%:
  • Make sure you have a thorough warm up
  • Eat wholesome foods and foods rich in vitamin C
  • Don’t make the exercise intensity too high, if you need to exercise at all.
Anyway, Im feeling better now and looking forward to kettlebell tomorrow morning at 9:30am.
Have a good day.
Russell ‘sick note’ Pearcy

 

About the Author Russell Pearcy

Russell Pearcy has been working as a health and fitness coach for over 25 years helping men and women who feel tired and washed up get back in shape. Russell has also draws upon his experience as an Ironman triathlete to help coach others through this life changing transformation.