Recovering from a cold: When to head back to the gym?
I usually follow the "neck rule." If the symptoms are above the neck (runny nose, sneezing), I do a light session. If it's below the neck (chest cough, body aches), I stay in my flat and drink tea. Cheers to a quick recovery Mike!
That neck rule is classic. Just be careful with the light session part—it’s so easy to accidentally go too hard once the adrenaline kicks in. I usually just go for a brisk walk around the block first to see how the lungs feel.
Good point @MapleLeafFan. I tried to do a "light" leg day after a flu last year and ended up set back another week because I got dizzy after the first set of squats. Not worth it.
Exactly. Your heart rate is usually elevated when you're fighting something off anyway. Adding a heavy lift to that is just asking for trouble. Listen to your body, not your training schedule!
Anyone else find their strength just vanishes after a cold? I feel like a wet noodle the first day back, even if it was just a minor sniffle.
Every single time @LondonLad! It’s mostly just dehydration and your central nervous system taking a breather. Don't sweat the numbers on your first day back. Focus on the form and getting the movement back in.
So I took that rest day. Feeling much better today! Still a bit of a stuffy nose but the energy levels are returning. Thinking of just doing some mobility work and light stretching in my apartment tonight.
Sounds like a solid plan Mike. Mobility is great for getting the blood flowing without the high intensity.
Just make sure you aren't that person hacking up a lung near the dumbbells. If you're still contagious, please stay home for the sake of the rest of us! Nothing worse than catching a bug from the guy on the bench next to you.
Totally agree with @MapleLeafFan. Gym etiquette 101: if you need a box of tissues to get through your set, you belong on the couch, not the gym floor.
Wait, are we saying NO gym if there's any cough at all? Sometimes a cough lingers for weeks after the cold is actually gone. I can't stay away for a month!
Nah, the lingering dry cough is usually fine if you're feeling 100% otherwise. Just wipe down your equipment extra well (which we should all be doing anyway).
Fair point. I think there is a big difference between a "post-viral" tickle and actually being ill. Use common sense really.
Appreciate the etiquette check. I'll definitely wait until the sneezing stops before heading back to the public racks. Don't want to be that guy!
Glad to hear it. Recovery is a marathon, not a sprint. You'll be back to your full-body routine in no time. Best of luck with the rest of your training!