Training with the Flu – Why You Should Skip It

Training with the flu: you should skip it

You probably know it too: you train regularly to stay fit or to get fit. Or simply to lose some weight or to maintain your weight. Your training is making good progress and then suddenly the flu gets you. Some people now think about continuing training despite the flu. It won't be that bad, surely. But is that really a good idea?

With these symptoms, you should definitely stop training while you have the flu.

Flu is an infection that is usually caused not by bacteria but by viruses. With a severe flu, those affected are not just slightly under the weather, as is often the case with a normal cold, but are literally forced into bed. With the flu you have to deal with several unpleasant symptoms, such as coughing, runny nose, severe headache and muscle aches, sore throat and loss of appetite. In particularly bad cases, extreme tiredness, chills and high fever can also occur.

The flu not only keeps you in bed, but with these symptoms training during the flu becomes practically impossible. You should by no means take this lightly and stop training while you have the flu, because these very symptoms show that the viruses have already put a heavy strain on your body.

If you continued training during the flu, bacteria could additionally settle in the already weakened areas such as the throat and lungs and cause further damage. Your body would then be burdened by two stress factors: the flu and physical activity. The result is usually a more severe course of illness, in the worst case even lasting damage.

Training during the flu - here are the dangers

During the flu, your immune system works harder than usual. If you now additionally load your body with sport, the viruses that caused the infection will spread even faster and more strongly through your body, and your immune system has to do double the work. There is a risk that your immune system will no longer be able to fully fight off the viruses.

Not enough reserves are available to fight the virus. The illness cannot then be fully cured, but smoulders in your body and can, in the worst case, affect your heart. Myocarditis - so-called inflammation of the heart muscle - is a complication that is often not recognised right away and can sometimes be life-threatening, arising from a flu that was not allowed to heal fully at rest.

The problem with myocarditis is that the symptoms are not clearly recognisable. As with the flu, various complaints can also occur with myocarditis. If you did not stop training during the flu and you notice the following complaints, you should see a doctor.

- Pain or a strong feeling of pressure behind the breastbone
- Shortness of breath even with little exertion
- Sudden heart rhythm disturbances
- Racing heart
- Fluid accumulation in the legs
- Exhaustion
- Quick fatigue
- Reduced performance along with general weakness

In any case, it is important to see a doctor at the first signs of flu. Your family doctor can give you important tips for your complaints and help you decide whether you can continue training during the flu or should rather rest for a few weeks.

How long should you pause training during the flu?

Exercise in a healthy state is a benefit for your body. Training during the flu, on the other hand, can turn life-threatening. Your immune system is heavily strained during the viral infection, and physical exertion during the illness adds many times more strain. This also applies to a bacterial infection.

Once the flu is over and the symptoms have subsided, you should definitely wait at least another week before resuming training. It is advisable to visit your doctor to get the "green light" to restart your training.

Of course, after the flu you should not jump straight back to full intensity, but start training slowly and increase it gradually. This way you can quickly return to your old shape and avoid setbacks or lasting damage.

Training during the flu is not worth it

You should always put your health first and not risk it by training during the flu. Training results only last as long as you are healthy and fit. If you push yourself through training during the flu, it can very quickly turn into the opposite. Stop training for a few weeks and take it easy, so your body has the chance to fully recover from the illness.

A training break of two to three weeks will hardly affect your existing fitness or muscle building. Afterwards, and following your doctor's instructions, start with short, gentle training intervals. Please do not start while you still feel weak. Getting back into your training programme too quickly can cause the illness to flare up again, the course of the illness is prolonged, and this could well lead to a decline in your training level.