Should You Train When You're Sick?
Dec 20, 2024'Tis the season to ask yourself: "Should I skip the gym today because I’m sick, or do I train through it?" Whether you’re battling a mild sniffle or feeling completely wiped out, it’s essential to know when to push forward and when to hit pause. Here’s a simple, 3-step process to help you decide:
Step 1: The Neck Rule
The "Neck Rule" is a tried-and-true guideline for determining if it’s safe to exercise while feeling under the weather.
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Above the Neck Symptoms: If your symptoms include a head cold, mild sore throat, or stuffy nose, it’s generally safe to train. Keep your intensity low to moderate and listen to your body.
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Below the Neck Symptoms: If you’re dealing with stomach issues, a chest cold, or full-body aches, it’s best to skip the workout and focus on rest and recovery.
Think of this step as a traffic light: “above the neck” gives a yellow light (proceed with caution), while “below the neck” signals a red light (stop).
Step 2: Gauge Your Energy Level
Your energy levels can be a reliable indicator of whether training is a good idea. Use a simple 1-10 scale to measure how "rundown" you feel:
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5 or Below: You’re likely good to go, but consider adjusting the intensity of your workout to match your energy level. Think lighter weights, shorter sessions, or lower-impact activities.
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Above 5: This means your body needs rest more than it needs exercise. Skip the gym, hydrate, and focus on getting quality sleep to bounce back faster.
Step 3: Check Your Wearable
For those of you tracking health metrics with devices like an Oura Ring, Apple Watch, or Fitbit, let your data guide you. Key metrics to review include:
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Body Temperature: An elevated temperature can signal that your immune system is working overtime, so rest is your best bet.
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Resting Heart Rate (RHR): If your RHR is significantly higher than your baseline, it’s a clear sign your body is under stress.
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Sleep Quality: Has your sleep been subpar over the last 3-5 days? Poor sleep hampers recovery, making it harder for your body to handle the added stress of training.
If any of these metrics are off, take it as a signal to prioritize recovery over performance.
The Bottom Line
Exercise can boost your immune system and improve overall health, but knowing when to rest is equally important. By using the Neck Rule, gauging your energy, and paying attention to wearable data, you can make an informed decision about whether to train or take a rest day.
Remember, one or two rest days won’t derail your progress, but pushing through sickness can prolong recovery and even lead to setbacks. Listen to your body—it’s the best coach you have.
