drtbear1967
Musclechemistry Board Certified Member
Getting sick is the last thing you want to happen when you enjoy training and are making good progress. But if you feel ill, it's a good idea to lay off the intense training sessions for a while and take some rest to let yourself recover properly [1].
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Taking some rest won't result in immediate muscle loss [2]. Recent research indicates that when trained individuals take up to 2-3 weeks off from strength training, muscle size does not significantly decrease [3]. So skipping a few days of training to recover from your illness is totally fine.
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With that said, if you only have a mild cold or a slightly sore throat, you can choose to train if it makes you feel better. In this case, training with moderate- to low-intensity may be beneficial since research suggests light activity can reduce inflammation and improve the immune response to viral infections [4].
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All in all, don't be afraid to give yourself some rest if you do not feel good. But if you do choose to train, a moderate- to low-intensity training session will benefit you more than an intense session.
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Lastly, although I think this goes without saying, if you have something contagious, it's good to consider your fellow trainees in the gym and not surrounding yourself with many people.
-
Taking some rest won't result in immediate muscle loss [2]. Recent research indicates that when trained individuals take up to 2-3 weeks off from strength training, muscle size does not significantly decrease [3]. So skipping a few days of training to recover from your illness is totally fine.
-
With that said, if you only have a mild cold or a slightly sore throat, you can choose to train if it makes you feel better. In this case, training with moderate- to low-intensity may be beneficial since research suggests light activity can reduce inflammation and improve the immune response to viral infections [4].
-
All in all, don't be afraid to give yourself some rest if you do not feel good. But if you do choose to train, a moderate- to low-intensity training session will benefit you more than an intense session.
-
Lastly, although I think this goes without saying, if you have something contagious, it's good to consider your fellow trainees in the gym and not surrounding yourself with many people.