After a cold or a fever, you may be wondering: When can I start training again? The urge to get fit again quickly is understandable, but starting again too soon can do more harm than good. Here's an overview of how long you should take a break and what you need to pay attention to.
How long should you take a break?
The length of the break from sport depends on the severity of the illness:
-
Mild cold without fever : If the cold is mild and there are no symptoms such as fever, severe body aches or cough, you should take a break for at least 2-3 days after the symptoms have subsided.
-
Fever or more severe symptoms : If you have a fever, you should wait at least a week after you are symptom-free. Your body needs time to recover after a feverish infection because the immune system is weakened.
- Prolonged or complicated illnesses : After bronchitis, flu or other serious infections, a break of 2-3 weeks or more may be necessary. A visit to the doctor is advisable in this case to assess the general state of health.
Especially if you still have a cold, you should rest instead of training and drink plenty of fluids in the form of herbal tea. Make sure that you don't drink it too hot!
When can you start exercising again?
Returning to sport should always be done carefully. The following criteria will help you find the right time:
-
Freedom from symptoms : All symptoms such as fever, aching limbs, cough and runny nose should have completely subsided.
-
Resting heart rate : Check your resting heart rate. If it is high, this indicates that your body is under strain.
- Energy level : You should feel fit and rested. If you are exhausted by even the smallest exertion, it is too early.
Start with moderate training and increase the intensity slowly - always listen to your body. A walk can be the maximum at the beginning. If you wear a heart rate monitor, make sure that your heart rate does not get too high, no matter what you do. Your heart rate is always a good indicator of your health.
With which symptoms can you train?
Mild symptoms do not necessarily mean that you have to avoid exercise completely. You can exercise carefully with these:
-
Mild cold : Light training is possible as long as there are no additional symptoms such as fever or cough.
- Feeling tired : If you are only feeling slightly tired, walking or yoga can be a good alternative.
When should you stop training?
Avoid any physical activity if you have the following symptoms:
-
Fever : If the body temperature is elevated, there is an increased risk of inflammation of the heart muscle (myocarditis).
-
Severe cough or shortness of breath : These symptoms indicate that the respiratory tract is still under severe strain.
-
Muscle pain and fatigue : These are signs that your body is still recovering.
- Dizziness or fainting spells : Such symptoms are a clear signal that your body is overwhelmed.
Strength training or endurance training after a cold?
After a cold, you should be careful, regardless of the type of training. But there are differences:
- Strength training : Can be restarted carefully as it is less cardiovascular in nature. However, start with lower weight and fewer repetitions.
- Endurance training : Cardio training places a greater strain on the cardiovascular system. Therefore, you should only resume it after a longer break. Start with short, moderate sessions.
- Combination : Both should initially be done lightly and with sufficient breaks.
Supporting recovery with vitamin D3
To speed up recovery after a cold, a sufficient supply of vitamin D3 can play an important role. It supports your immune system, increases resistance to new infections and can have a positive effect on general recovery.
A recommended product is Vitamin D3 + K2 from Athletic Supplements . The combination of vitamin D3 with K2 ensures optimal absorption and utilization in the body. Daily intake not only supports your immune system, but also bone health and your well-being.
Conclusion
After a cold or a fever, you should give your body enough time to recover before you start exercising again. If you have severe symptoms such as fever, take a longer break and make sure you do moderate training when you return. Support your recovery with useful aids such as vitamin D3 to get fit and fit again more quickly. Remember: caution and patience pay off in the long run!