As I have mentioned ad nauseam, my exercise preference is always running. Unfortunately,when I'm sick, running seems to ignite more frequent coughing sprees than most other forms of exercise.
Since I am currently suffering from a nagging cold and am surrounded by many others admid similar bouts of illness, I think it is now apropos for me to share how I have toned down my workouts to prevent coughing fits.
I still run, but not for as fast or as long. To be specific, I had been running between 3 and 4 miles, averaging about 7 minutes and 30 seconds per mile. Now, I am running a maximum of 2 miles at approximately 8 minutes per mile.
Another tip for running when sick is that it's better to do it outside.
"Why?" you ask.
Because you can cough mucous out onto the road any time you feel it obstructing your breathing. Pardon my vulgarity, but I think it's important to note that you don't have such a luxury when you're running on a treadmill. Spitting on your gym's floor would definitely be grounds for losing your membership.
Other easier workouts I enjoy are biking, as with running, at a slower than normal speed and for less mileage. Plus, I keep a giant water bottle at my side.
Instead of swimming, I pool-run, because I don't breathe as heavily when I pool-run as I do when I swim. It's also so much easier to get mucous trapped in your lungs when you are swimming than it is when you are exercising in the vertical pool-running position.
Additionally, I have found that participating in a basic yoga class - not a hot yoga or a CorePowerYoga class - to be doable with a cold. This kind of workout is helpful, because it opens up the chest, encourages easier breathing and stretches out the parts of the body that have gotten tight from the tense sleep that often accompanies a bad cold.
Light weight lifting and practicing strength-training exercises that don't require weights like squats and walking lunges are also great ways to stay fit when you're sick. Such forms of exercise are less likely to exacerbate cold symptoms than cardio, because they have rests built into them. I recommend using your breaks between sets to rehydrate, cough up that mucous and slow down your breathing.
As with cardiovascular exercise, modification is key when you strength-train with a cold. Doing less sets and reps, reducing or eliminating weights from your exercises and taking longer breaks in between sets are modifications I have made that have reduced the number of mid-workout coughing fits.
Lastly, I know light workouts are not as satisfying as hard workouts, in part because they don't keep you as fit. My advice to all fitness-lovers, including myself, is to try not to focus on how much slower your mile-pace becomes or how many pounds you gained from working out less. Instead, remind yourself that taking it easy for a few weeks will leave you feeling rejuvenated when you are finally healthy enough to return to full-speed.
I still run, but not for as fast or as long. To be specific, I had been running between 3 and 4 miles, averaging about 7 minutes and 30 seconds per mile. Now, I am running a maximum of 2 miles at approximately 8 minutes per mile.
Another tip for running when sick is that it's better to do it outside.
"Why?" you ask.
Because you can cough mucous out onto the road any time you feel it obstructing your breathing. Pardon my vulgarity, but I think it's important to note that you don't have such a luxury when you're running on a treadmill. Spitting on your gym's floor would definitely be grounds for losing your membership.
Other easier workouts I enjoy are biking, as with running, at a slower than normal speed and for less mileage. Plus, I keep a giant water bottle at my side.
Instead of swimming, I pool-run, because I don't breathe as heavily when I pool-run as I do when I swim. It's also so much easier to get mucous trapped in your lungs when you are swimming than it is when you are exercising in the vertical pool-running position.
Additionally, I have found that participating in a basic yoga class - not a hot yoga or a CorePowerYoga class - to be doable with a cold. This kind of workout is helpful, because it opens up the chest, encourages easier breathing and stretches out the parts of the body that have gotten tight from the tense sleep that often accompanies a bad cold.
Light weight lifting and practicing strength-training exercises that don't require weights like squats and walking lunges are also great ways to stay fit when you're sick. Such forms of exercise are less likely to exacerbate cold symptoms than cardio, because they have rests built into them. I recommend using your breaks between sets to rehydrate, cough up that mucous and slow down your breathing.
As with cardiovascular exercise, modification is key when you strength-train with a cold. Doing less sets and reps, reducing or eliminating weights from your exercises and taking longer breaks in between sets are modifications I have made that have reduced the number of mid-workout coughing fits.
Lastly, I know light workouts are not as satisfying as hard workouts, in part because they don't keep you as fit. My advice to all fitness-lovers, including myself, is to try not to focus on how much slower your mile-pace becomes or how many pounds you gained from working out less. Instead, remind yourself that taking it easy for a few weeks will leave you feeling rejuvenated when you are finally healthy enough to return to full-speed.
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