So what is the rule on working out while you’re sick? Feeling a bit under the weather over the past few days prompted me to write this blog about exercising while sick. I have been experiencing symptoms of either severe allergies or a mild cold and it has definitely put a halt to my workouts, not to mention canceling clients for the day. What symptoms should put a definite stop to your workouts until you are feeling better?
While doing some research for myself (because I am absolutely dying to hit legs today) I found a great article on Bodybuilding.com about whether or not exercising will affect the severity or duration of cold symptoms. They suggest that low to moderate intensity workouts are okay but that “high intensity exercise such as heavy weight lifting of high intensity aerobic training has been shown to have a negative impact on the immune system during a cold or respiratory infection.”*
Common sense tells you that you should not workout while having a fever, but what about headaches and dizziness? I think the real answer lies in listening to your body. If you are not feeling well, that is your body trying to tell you that something may be wrong. A CNN article says that “even though it may be tempting to not break an exercise routine, working out may actually prolong the illness.” The article then goes on to say that, “If you’re suffering from chest congestion, coughing and shortness of breath, you also shouldn’t work out. And exercising with a stomach ache will probably make you feel worse.”*
So what about your trainer? Anytime I am “outwardly” sick, meaning sneezing, couching, etc I cancel appointments. No one wants a snotty-nosed trainer handing them weights and potentially passing on illness. Be courteous and let your clients know you are not well. They won’t mind you keeping your germs at home.
With contradicting advice found in numerous articles, I think the real answer is: be cautious. Listen to your body.
Starting to feel burned out with your current workout routine? Having trouble dragging yourself to the gym? Frequently canceling personal training sessions with your trainer? Here are 10 ways to beat workout burnout.
1.) Download a new mix of songs for your iPod. Changing up your tunes will give your workout a surge of motivation.
2.) Switch up your cardio routine. Since Spring is here try taking your cardio workout outdoors. You will feel revitalized and you will get to breathe some clean air as well.
3.) Reward yourself. You have been diligently sticking with your fitness routine and it is time to give yourself a reward for all of the hard work.
4.) Hire help. If you are not already working with a personal trainer your workout will soar to new heights if you give a trainer a try.
5.) Take a break. Sometimes the best thing to beat workout burnout is to take a few days off. Start back when you are feeling clear headed.
6.) Invite a friend to workout with you. Go for a hike or a bike ride with a friend and you will find that the conversation makes the time pass quickly.
7.) Write it down. Keep track of your fitness goals, nutrition, and workouts. You will be less likely to go o
ff track if you keep a workout journal.
8.) Look at yourself…naked! Checking yourself out in the mirror after a shower can give you the added motivation you need to stay motivated to reach your goals.
9.) Sign-up for a 5k. Giving yourself something to work towards. Start small and work your way up.
10.) Show off your body. Dare to wear a skirt, shorts, or a bikini. You’ve worked hard.
Try these tips the next time you are in a rut!
As the New Year approaches thousands of Women will make the decision to embark upon a new fitness program. The success of their New Years Resolutions will depend upon this decision. Some will join a support group like Weight Watchers, while others will go it alone. There will also come a time when they will consider hiring a Personal Trainer.
When hiring a Personal Trainer the potential client has to make a choice. To train in the gym? Or train at home? Both have their perks.
The gym: With a gym you can do a large variety of exercises. Not only are their machines, but in most cases, gyms offer aerobics classes that are included in the membership. Participating in group classes is a great way to get your cardio in without being bored on the treadmill for an hour. Using strength machines at the gym can be very beneficial, if you learn how to use them properly. Hiring a trainer will ensure that you are getting the most out of your workout, while learning the proper techniques to avoid injury. If you are going to join a gym and try to “go it alone,” your best bet is to join an All Women’s Fitness Facility so that you will feel comfortable enough to try new things.
Home Training: Home training is wonderful, however most get discouraged if they don’t have a trainer for motivation. It is easy to get distracted when training at home. The good thing about hiring an in-home personal trainer is that it forces the trainer to get creative. It keeps the trainer on his/her toes to keep up with the latest trends and effective exercises to target certain areas of the body. In-home training will focus a lot on form, as the client will be using tools that require balance. Having a trainer come to you can also be quite convenient if you have a hectic work schedule.
Either choice the client makes is a healthy step in the right direction. Whichever choice you make, get to work on January 1!