Training while sick is tricky. Like hanging from a cliff without equipment.
The same training that got you fired up is now making you sneeze the snot all over your equipment.
Why is that?
Well, one reason is because you are simply too sick to train.
Training while having a small cold is different from training while you have severe fever and are sneezing and snottering all over the place.
The good news?
In this post, you’ll learn the difference. You will discover one simple criterium to determine your level of sickness and will learn what you can do to get back into your regular calisthenics training routine again.
Even if it still feels like you are hanging from a cliff, the materials in this post will make sure you do it safely.
When Are You Too Sick To Train?
You know that training your body with calisthenics in the right amounts is a great way to keep it healthy.
Studies show that working out can boost your immune system, improve your mood and more (1, 2).
However as with everything, it always depends on how much and on the situation.
Because let’s be honest.
When you are really sick, all you want to do is recover. It can be challenging to figure out when you are made of sugar versus when you are actually balancing on the edge.
The general recommendations are that as long as you are ‘sick above the neck’, which means: a stuffy nose, sneezing or an earache, you are probably still fine enough to engage in training.
However, as soon as you start experiencing ‘below-the-neck symptoms’ such as: stomach ache, fever, frequent toilet visits or chest pains, skip your training to give your body time to recover (1).
But the thing you probably really want to know is when you can get back into training, right?
When Can You Return To Your Calisthenics Training After Being Sick
You might be anxious to climb up the mountain again after being very ill and that’s completely logical.
While regular calisthenics exercise can reduce your chances of becoming sick in the first place by boosting your immune system.
That immune system of yours needs all the energy it needs to fight of your sickness, so either increasing you level of stress or adding additional stressors through training can be detrimental (1).
If you are like most beginners, you are probably afraid that you will have to start at the bottom of the cliff again, because of your illness, but that’s not the case.
Strength only starts decreasing significantly after about 3 weeks of detraining (3).
When you return to training, you should start light and with low intensity while focusing primarily on hydrating yourself with enough water.
You could be feeling weak so pay attention to how your body responds. If you are not sure, ask your doctor for advice.
Keep in mind that while you could be feeling better, there is still a possibility that you could spread your illness to your friends.
So what should you remember?
Training calisthenics when sick, the essential takeaways:
- Avoid sick people and properly wash your hands after your sessions, you won’t have this problem in the first place.
- Do not train or compete with ‘below-the- neck’ symptoms.
- Manage your stress levels by reducing your training intensity during and right after sickness.
- Sleep as much as you need to. At least 7+ hours.
- Eat a well-balanced diet.
You Can Train While Sick
Despite the fear of losing your muscles and seeing your progress disappear, you know how important it is to give your body the rest it needs when you are sick.
And, you now know the important distinction that allows you to decide whether or not it’s smart to train while you are sick.
I know how strong you are and it takes strength to accept that some moments things do not go the way you want them to.
Know your edge.
Because being sick does not mean jumping off the cliff.
It means you take a break so you can catch your breath. You will climb up that mountain of results, twice as fast.
*Fist bump*
Now I’d like to hear from you:
Did you like this post?
Or maybe you have a question.
Either way, leave a quick comment below right now.
Hi, I just read your post on training while I’ll. I appreciate the general guidance re above the neck etc. but my own experience is that sinusitis with consequent build up of mucus, makes training very difficult.
Also are you aware of any guidance as regards training while on antibiotics?
Hey Mark,
Great addition.
Of course these are general guidelines based upon the latest science, but there is always the need for individualisation.
Still, you need to start somewhere right ;).
No antibiotics are not my field of interest, but as far as my knowledge reaches, it’s best to use those as a very last option. It damages your gut microbiome, which can haunt you for years. I have heard the comparison of using a flamethrower to kill an ant.
The healing capacity of the body is pretty impressive, if given the time and adequate nutrients.
*Fist bump*
I think it depends on the situation,if it’s nothing severe do less sets,less reps,easier variation of the exercise.But if it’s serious then rest because besides the sickness injuries can occur .
Hey Usman,
Indeed, it always depends on the situation.
Good comment.
*Fist bump*