Training with the flu is something you should skip
You surely know this too: you train regularly to stay fit, , build muscle or to lose weight. Your training is making good progress and suddenly the flu catches you. Some then consider continuing training with the flu anyway. But is that really a good idea?
With these symptoms of illness, you should absolutely suspend training with the flu
The flu is an infection that is usually triggered by viruses and not by bacteria. With a severe flu, those affected are mostly badly run down and are literally confined to bed. Flu symptoms include coughing, a runny nose, severe headaches and aching limbs, a sore throat and loss of appetite. Particularly severe cases can often bring extreme tiredness, chills and high fever.
The flu doesn't just confine you to bed, it makes training with the flu virtually impossible. Here you should not take training lightly and really take a break. These symptoms show that the viruses are already putting your body under heavy strain.
If you continue your training with the flu, bacteria can settle in the already weakened areas such as the throat and lungs in addition to the viruses and cause even more damage. Your body is thereby burdened by two or more stress factors – the flu, the additional bacteria and the physical activity. The consequence can be a more severe course of the illness, because your immune system is overwhelmed – in the worst case, permanent damage may even remain.
Training with the flu – this is where the dangers lurk
During the flu, your immune system works harder than usual. If you now additionally strain your body with sport, the viruses spread even faster through your body and the immune system has to do double the work. The danger is that your immune system may then not be able to fully fight the viruses.
There are no longer enough reserves available to combat the viruses. The illness does not heal completely but instead smoulders on and, in the worst case, can also affect the heart. Myocarditis – the so-called inflammation of the heart muscle – is a consequence that is often not recognised straight away, but is potentially life-threatening, of a flu that has not fully healed.
Signs of myocarditis after a flu can be:
- pain or a strong feeling of pressure behind the breastbone
- shortness of breath even with slight exertion
- suddenly occurring cardiac arrhythmias
- a racing heart
- water retention in the legs
- exhaustion
- rapid fatigue
- reduced performance and general weakness
It is important to consult a doctor at the first signs of a flu. Your family doctor can give you important tips against the symptoms and help you decide whether you should suspend training and take it easy for a few weeks.
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How long should you pause training with the flu?
Sport in a healthy state is an enrichment for your body. Training with the flu, on the other hand, can under certain circumstances take a life-threatening course. During the viral infection, your immune system is heavily taxed; during physical exertion it is strained many times more. This applies, by the way, to a bacterial infection too.
Once the flu is over and the symptoms have subsided, you should wait at least a few days or even a week before resuming your training. Here too, a visit to the doctor is recommended in order to get the "green light" for returning to training.
Of course, after the flu you should not immediately go all out again, but start slowly and increase the load step by step. That way you can quickly return to your old form and avoid permanent damage.
Are there alternatives?
It is often claimed that gently "sweating out" toxins and bacteria through a light walk, moderate training or a steam bath can support recovery. This may, depending on the circumstances and timing, be soothing with mild colds, as it moistens the mucous membranes and boosts well-being. But with a real flu, caution is advised: "sweating it out" is not medically proven, and more intense strain could lead to complications such as inflammation of the heart muscle.
Training with the flu is not worth it
Always think of your health first and don't risk it with training during the flu. Training successes only last as long as you are healthy. By training during a flu, your condition can quickly worsen. Take a break for a few weeks and give your body the necessary time for a full recovery.
A training stop of two to three weeks has hardly any effect on your fitness or your muscle building and can even often have a beneficial effect. After medical clearance, begin with short, gentle training sessions. Only start when you feel fit again, since resuming too quickly carries the risk of a relapse and can lead to a deterioration of your fitness.
