The Guide to Knowing When to Workout or Not While Sick

Perhaps you’ve recently picked up one of the many thousand illnesses that seems to be going around. Throughout my family, there has been the flu, the cold, costochondritis, bronchitis, Bell’s Palsy, and more! This is really making you want to spend time with us, right? Anyhow, so you’ve picked up a bug, the cold, something and you’re wondering whether to workout. You were all set on your New Years Resolutions and then you get slammed with a cold, but you still want to keep up progress. What do you do?

Chris with an 104 fever during our vacation

It depends. It depends on what you have and what your body is able to do. Say it’s the first or second day of your sickness…that’s going to be hard. Let’s go through a few sicknesses going around…

Poster encouraging citizens to “Consult your Physician” for treatment of the common cold (Photo credit: Wikipedia)

You have the common cold. You are feeling tired, stuffy, head pressure, and congestion. You may be wheezing a little, sneezing a ton, and coughing a few lungs out. With colds, you can workout depending on the severity of the cold. Like I said earlier, it depends on what day you are on the cold and how severe it is on your body. If you can barely lift your head off the pillow, don’t workout. Instead, rest the day and maybe in the late afternoon, bundle up and go for a walk around the neighborhood. It will wake your body up a little bit and give you a chance to breathe fresh air.

English: Mimi & Eunice, “Viral Patent”. Categories at the source website: Economics, IP, Suffering. Photo credit: Wikipedia)

Say you’re sluggish, may be a little congested, do a workout that fits your condition. Feeling really stuffy? Don’t do heavy cardio. Instead do a light bike workout and then some strength training. It is vital vital vital to keep hydrated and take plenty of rest time, even if you normally don’t. After your workout, you will leave feeling a bit more refreshed and revitalized. However, stay warm especially if you sweat. If you feel like you can’t do something, then don’t do it. This is a vital time to listen to your body.

You have the flu. Now this one is a bit more risky. It is, again, very dependent on how bad it is. Say it’s the flu without any stomach problems. However, if you have a fever, do NOT workout. This will completely throw your body off as it is desperately trying to fight off the infection (thus, has a raised temperature). You will be helping to defeat your body’s immune system if you workout with a fever. However, if you’ve gotten your fever down to a reasonable temperature (98 degrees region), go ahead and do some light workouts–slow cardio and light lifting. Only if your body is up to it.

Flu Wants You! (Photo credit: alachia)

You have the stomach flu. This should be a no-brainer. DO NOT WORKOUT. You don’t want any…accidents coming out of either ends while you’re on the elliptical or the leg press. Stay home, drink fluids, and eat crackers.

In general, if you are going for gains in muscle workouts, don’t workout while sick. Why? Because when you are trying to gain that mass, or create lean muscle, you are breaking down muscle fibers which will then need to be repaired through your body. Your body will need to go through protein synthesis to repair these muscle fibers and guess what? Your body can only do so much at once. When you’re healthy, your body can devote 90% to repairing itself. When you’re sick, maybe only 10% can be devoted, leaving you not only feeling sick, but incredibly sore and unable to workout because your muscle fibers are still torn.

English: Overviw illustration of Protein Synthesis (Photo credit: Wikipedia)

Listen to your body and be smart! You can always make gains next week.

I’m on your computer, stealin your files

BONUS KITTY PIC

Nov292012

Circuit Training and Why You Should Try It

Ever feel like your workout is stale? Don’t look forward to it because you’ve done it numerous times before? You might’ve even reached a plateau and haven’t been able to achieve new progress lately. Don’t sweat it (lol, get it), it happens to all of us if we don’t change our workouts up. For example, we always switch up the muscle groups and add new exercises. But say you just do total-body workouts, which a lot of people do, and you’re just getting bored and losing interest. I have a solution!

It’s called circuit training. No, you don’t need to be an athlete, a fitness extraordinaire or even in shape! This will be the pathway to getting there and having some fun while doing so. Circuit training involves numerous stations with little rest time in between. This especially great for people who want to lose or maintain weight because you’re constantly keeping your heart rate up and your body moving. You give yourself a certain amount of time or reps at each station and then move to the next without resting. There are various ways to do this, and you can even do it at home.

Let me give you an example. 8 Stations:

Push ups
Supermans
Dumbbell swings
Mountain climbers
Plank
Curl, shoulder press, triceps extension (one sequenced movement)
High knees (in place)
Squat jumps

You would go through say, 45 seconds of each station and move to the next. It depends on your fitness level. With some of my more beginner clients, I will give them 15 seconds rest between every two stations rather than until the end. I will give you variations at the end. Want to workout at home and don’t have any equipment? No problem.

Squat jumps
Push ups
Reverse crunches
Russian twists
Jumping jacks
Lunges
Calf raises
Jog on the spot

Don’t need any equipment for that one. And you can design the circuit training to fit your needs. Looking for only cardio? Swap the strength exercises (like push ups) for things like jumping jacks, jump rope, high knees, mountain climbers, jog in place, and so forth. Want to focus more on strength? Take out the cardio and add more strength in. Either way, you’re getting your cardio up by going from station to station without rest. Personally, I would suggest keeping both in the routine. Strength and cardio training is important for everyone, I don’t care who you are.

List of more exercises you can do (with and without equipment):

Crunches
Dips
Squat press
Plie squats
Wall sits
Triangle push ups
Step ups
Shadow boxing
Medicine ball throw
Chest press
Pec flies
Skull crushers
Jump lunges
Hip bridges
Burpees
Curls

And so on and so forth. There are tons of exercises you can do. You can make your own routine. Pull some of your favorite exercises from the list and go for it. Try to hit all parts of your body.

Beginner: 8 stations, 45 seconds at each station, 15 seconds of rest after each two stations, two minutes rest at the end, complete three circuits.

Intermediate: 10 stations, 1 minute at each station, 15 seconds of rest after 5 stations, two minute rest at the end, complete three circuits.

Advanced: 12 stations, 2 minutes at each station, no rest in between, two minute rest at the end, complete three to five circuits.

Please, try circuit training. At your gym, at your home, outside, wherever! Some advantages of circuit training? I already covered some but I’ll recap: saves on time, encourages fat loss, keeps your heart rate up, effective use of time and exercise, works on all muscles of your body, improves your cardio, and improves strength. Those are just a few. You choose the number of stations, length of time at each station, and how many circuits you have time to do. Challenge yourself every time.

Let me know what circuit you did and how it went! And if you have any questions, please leave a comment below.

Sep152012

Cardio X: Worth it or Ditch it?

So, a few days ago, I was feeling in the mood to get my heart pumping, but not necessarily go for a run or go to the gym (time constraints + weather + lack of gym membership AT THE CURRENT TIME). Hmmm…oh right! I bought the P90X set for $4 at a garage sale! Didn’t it have some cardio thing in it? Yes, boys and girls, it did.