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RJSMuscle
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« on: March 27, 2007, 10:47:55 AM » |
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Training, Over Training and Sickness
Should You Workout When You Are Sick? We've all been there, sick enough to stay home from work (and possibly wimper out a complaint or two I'm sure) but sick enough not to train?? Hm...
Obviously some clear signs, such as continuous vomiting, inability to remove ass from toilet seat or perhaps lack of consciousness would indicate that you physically cannot work out. But what if you have a cold, you're weak... but not feable, your appetite is lacking, but not non-existant... it's more of an under the weather.. sick and tired but not dying sort of situation. You know you need your rest, but desire a workout.
For one, will you get the workout you so crave? and two, will it benefit you at all to stress your body further while in that state?
I feel I am always questioning it, and inevitably I end up in the gym, but am I doing myself any favours?
Here are a few bits from an article by Heidi Hill (trainer, certified out the wazoo ... I'm not listing it all..LOL) I know this topic has been discussed in depth, but hopefully this will shed new light.. or help someone who hasn't read anything yet..
Most athletes or avid exercisers will train through an illness or post training soreness even though the results limit advancement in their training goals. Science research supports the theory that the human immune response is at risk when over training occurs.
In the last few years, IDEA (International Dance and Exercise Association)has provided growing evidence that supports the deterioration of physical, chemical, and cell barriers when an athlete or avid exercisers are becoming over trained. These barriers are antibodies found in the bone marrow, which are a direct threat to our ability to sustain long-term wellness. Also effected are cytotoxins, which mediate bacterial and viral defense. It is also known that the damage of antibodies has a direct effect on our ability to kick a viral or bacterial infection, and even avoid illness such as cancer.
Those at high risk of over training and becoming subject to possible cell damage are endurance training athletes or those who take part in heavy cardiovascular training.
There is a window of opportunity when the immune response is low. This is the time when antibody production is decreased because the body is under physical stress and as a direct result, acute or chronic infections take place. The window of opportunity is 1 to 4 hours post endurance training. At this time, white blood cells have decreased and do not come back up above normal until 8 to 12 hours post training. Illnesses that occur during this window of opportunity are upper and lower respiratory track infections. These infections can be either acute or chronic (long term or reoccurring). Over trained athletes or avid exercisers commonly suffer from above the neck infections such as a common cold. It is critical for athletes and avid exercisers to understand the signs of over training and the benefits of rest during illness or post training recovery.
Signs of over training are all too familiar to well trained athletes, however, most of the time these signs are ignored.
Most individuals that take part in rigorous exercise are unable to recognize the signs of over training, therefor must monitor their own warning signs. These signs are an increase in resting heart rate. One may also notice their training heart rate zone will be reached much sooner into a training period unless altitude is a factor. Fatigue and the inability to make progress in fitness goals are also warning signs.
Finally, there is no conclusive evidence that proves that exercise causes auto immune disorders. There are however, many current and former world class endurance athletes that have testified to chronic health problems.
Whether an individual is on a fat burning quest or they are trained athletes, monitoring their exercise and pacing themselves through wellness are recommended
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