{"id":263281,"date":"2019-04-30T10:02:00","date_gmt":"2019-04-30T08:02:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=263281"},"modified":"2024-04-23T10:31:59","modified_gmt":"2024-04-23T08:31:59","slug":"exercise-during-illness-yes-or-no","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/exercise-during-illness-yes-or-no\/","title":{"rendered":"Exercise during illness \u2013 yes or no?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/exercise-during-illness-yes-or-no\/#When_to_practice_during_the_illness_and_when_to_better_skip_training\" title=\"When to practice during the illness and when to better skip training?\">When to practice during the illness and when to better skip training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/exercise-during-illness-yes-or-no\/#Illnesses_in_which_you_can_practice\" title=\"Illnesses in which you can practice\">Illnesses in which you can practice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/exercise-during-illness-yes-or-no\/#Illnesses_during_which_you_should_not_exercise\" title=\"Illnesses during which you should not exercise\">Illnesses during which you should not exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/exercise-during-illness-yes-or-no\/#5_tips_to_prevent_muscle_loss_during_the_disease\" title=\"5 tips to prevent muscle loss during the disease\">5 tips to prevent muscle loss during the disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/exercise-during-illness-yes-or-no\/#6_nutritional_supplements_you_need_during_the_illness\" title=\"6 nutritional supplements you need during the illness\">6 nutritional supplements you need during the illness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/exercise-during-illness-yes-or-no\/#How_to_get_back_to_the_form_after_the_illness\" title=\"How to get back to the form after the illness?\">How to get back to the form after the illness?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Do you know that feeling?<strong> You&#8217;ve been training for 8 weeks and everything went as it should<\/strong>. However, the last 4 weeks were very challenging for you. You had more stress at work than usual, you had to complete a&nbsp;demanding project, so <strong>you didn&#8217;t have time to sleep.<\/strong> Over the weekend, a friend celebrated his birthday and you <strong>had some cakes and a few drinks.<\/strong> The cherry on the cake is that a cold colleague has been sitting next to you all week long.<\/p>\n\n\n\n<p>You woke up this morning with <strong>throat pain, clogged nose, and you feel like you lost a match with Conor McGregor<\/strong> last night. You got sick. But can you <strong>exercise at the time of illness?<\/strong><\/p>\n\n\n\n<p>It depends on <strong>how serious your health is.<\/strong> Sometimes exercise may be better for you than medicines, but at other times <strong>you risk getting into a catabolic state<\/strong> and losing your strength and muscle mass.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><span style=\"color: #ff6600;\">&nbsp;<\/span>In the article, we will talk more about on the basis of<strong> what to decide between training and bed.&nbsp; &nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-924698666.jpg\" alt=\"Exercise during illness \u2013 yes or no?\" style=\"width:843px;height:562px\" title=\"Exercise during illness \u2013 yes or no?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"When_to_practice_during_the_illness_and_when_to_better_skip_training\"><\/span>When to practice during the illness and when to better skip training?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The golden rule is to listen to your body. If you are in pain, you are tired, you have fever and you cannot get out of bed, you should be treated and skip training for a few days. If you have runny nose, throat aches, but you still have a dose of energy to exercise, you can continue the training plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Experts recommend obeying the following procedure&nbsp;<span style=\"color: #ff6600;\">[2]:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>You can exercise if<\/strong> the symptoms of the illness manifest from the throat higher. This includes cold, clogged nose, sneezing, or mild throat pain. However, it is good if, in this case, it is better if you slow down the pace of exercise and shorten your sporting activity.<\/li>\n\n\n\n<li><strong>Certainly, you should not exercise<\/strong> unless the symptoms of the illness manifest from the throat below. This means that you suffer from chest pain, choking, or stomach aches.<\/li>\n\n\n\n<li><strong>Exercise is forbidden if<\/strong> you have fever, feel very tired or suffer from extensive muscle pain.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Illnesses_in_which_you_can_practice\"><\/span>Illnesses in which you can practice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The second indicator is the following <strong>list of illnesses during which you can take training<\/strong>. However, if you are unsure whether you can exercise or not, ask your doctor.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Weak cold<\/h3>\n\n\n\n<p>Cold is a viral infection of the nose and throat. <strong>Although the symptoms may vary,<\/strong> most people suffer from clogged nose, headache, sneezing, and coughing when they get cold.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>&nbsp;In general, you can go to exercise with a cold, but remember that<strong> you can spread germs among people and thus infect them. &nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, you should pay attention to <strong>increased hygiene to avoid spreading cold.<\/strong> When sneezing and coughing,<strong> cover your mouth with your hand<\/strong> and then wash your hands.<span style=\"color: #ff6600;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Ear pain<\/h3>\n\n\n\n<p>It is a sharp, blunt or burning pain in one or both ears. E<strong>ar pain in adults is caused by pain in another area of the body.<\/strong> For example, throat pain may be transmitted to the ear pain. Such diseases are caused by sinus infections, inflamed throat, <strong>tooth infections, or pressure changes.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, exercising with ear pain is <strong>considered safe unless you have an infection<\/strong> and pain <strong>does not affect balance maintenance. &nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-957140560.jpg\" alt=\"Ear pain, Illnesses in which you can practice\" style=\"width:843px;height:562px\" title=\"Ear pain, Illnesses in which you can practice\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Clogged nose<\/h3>\n\n\n\n<p>A clogged nose is frustrating and annoying for many of us. <strong>The full nose is often associated with fever or other symptoms<\/strong> such as strong cough and chest pain. In these cases, you should take your time off from work and from training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On the other hand,<strong> if you do not have these symptoms,<\/strong> exercise can help you to<strong> clear the nose and release breathing<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[7]&nbsp;<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Throat pain<\/h3>\n\n\n\n<p>Throat pain is usually caused by a<strong> viral infection such as cold or flu.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you only suffer from a mild throat pain <strong>caused by a common cold or allergy,<\/strong> exercise is safe for you. If the throat pain accompanied with higher body temperature, difficulties with swallowing, or other symptoms, you should<strong> seek medical advice.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In general, it is recommended to<strong> include rather less demanding sports activities<\/strong> at a slow pace and low load at the time of the disease. <strong>That&#8217;s why you should exchange strength training,<\/strong> HIIT workout or resistance training for activities like <span style=\"color: #ff6600;\">[9]:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>a walk<\/li>\n\n\n\n<li>jogging<\/li>\n\n\n\n<li>swimming<\/li>\n\n\n\n<li>cycling<\/li>\n\n\n\n<li>Tai Chi<\/li>\n\n\n\n<li>yoga<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can do all of the<strong> above activities in the fresh air,<\/strong> thus reducing the risk of spreading the<strong> disease among people in the gym.&nbsp; &nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-483229389_1.jpg\" alt=\"Exercise during illness \u2013 yes or no?\" style=\"width:843px;height:562px\" title=\"Exercise during illness \u2013 yes or no?\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Illnesses_during_which_you_should_not_exercise\"><\/span>Illnesses during which you should not exercise<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Don&#8217;t worry, <strong>a few days off will not ruin your efforts.<\/strong> On the contrary, <strong>leisure and regeneration will only benefit your body,<\/strong> and therefore, if you suffer from any of the following diseases, <strong>be sure to stay at home<\/strong> in bed and leave the training for another day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1.&nbsp;Fever<\/h3>\n\n\n\n<p>We have already mentioned fever a few times, but now we will explain <strong>why it is dangerous to exercise with high body temperature<\/strong>. When you have fever, your body temperature rises above 37 \u00b0C, and can cause discomfort such as<strong> weakness, dehydration, muscle pain and loss of appetite.<\/strong> If you exercise at the time of fever, you increase the<strong> risk of dehydration and you can harm your body even more.<\/strong> High temperature is a symptom of bacterial or viral infection.&nbsp;<span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition,<strong> fever reduces muscle strength and endurance<\/strong>, aggravates coordination, thereby <strong>increasing the risk of injury<\/strong> and hurt during training.<span style=\"color: #ff6600;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Strong or frequent cough<\/h3>\n\n\n\n<p>Occasional cough is a natural reaction to <strong>irritants or fluids in respiratory tract.<\/strong> However, frequent coughing may be a symptom of respiratory infection, <strong>such as cold, flu, or even pneumonia.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>While coughing is<strong> associated with scratching in the throat,<\/strong> there is no reason to skip training. However,<strong> prolonged or intense cough is a signal that your body needs rest.<\/strong> Such a cough can make breathing more difficult and cause shortness of breath during training.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A cough that is <strong>accompanied by mucus may be a sign of infection or other disease<\/strong> and therefore requires a doctor&#8217;s check. In addition, cough is one of the main factors in the transmission of infections and diseases.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>&nbsp;If you cough, you should avoid a <strong>closed gym area to avoid unnecessarily exposing people to contagion.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Stomach problems<\/h3>\n\n\n\n<p>Diseases that affect the digestive system, such as intestinal flu, can cause severe symptoms, such as<strong> nausea, vomiting, diarrhoea, fever, stomach cramps,<\/strong> or reduced appetite.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A feeling of weakness is<strong> often associated with digestive problems<\/strong>, causing an increased risk of injury during training. In addition, many stomach problems, including intestinal flu, are highly contagious and easily spread to others, so<strong> you should consider home treatment without training.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>If you have enough energy<\/strong> or need to relax during digestion,<strong> try light stretching and yoga in the comfort of home.&nbsp; &nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-888699428.jpg\" alt=\"Exercise during illness \u2013 yes or no?\" style=\"width:843px;height:562px\" title=\"Exercise during illness \u2013 yes or no?\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Flu<\/h3>\n\n\n\n<p>Flu is a <strong>contagious disease that affects the respiratory system.<\/strong> It causes symptoms such as fever, shiver, throat pain, general fatigue, <strong>muscle sensitivity and cough<\/strong>. Flu may have a mild course or be severe and, in the worst case, also cause death.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Those people who have an elevated temperature<strong> along with the flu are at risk of dehydration<\/strong>. You should never exercise during flu because it can delay recovery and worsen your health. Physical activity at a higher intensity <strong>temporarily suppresses the body&#8217;s immune respons<\/strong>e, which leads to a slowdown of healing.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Remember that flu is a very contagious virus that <strong>spreads through droplets in the form of coughing or sneezing.<\/strong> If your doctor has diagnosed you with flu, you should avoid public spaces as well as exercise.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_tips_to_prevent_muscle_loss_during_the_disease\"><\/span>5 tips to prevent muscle loss during the disease<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A healthy diet is essential for every athlete, <strong>especially at the time of illness.<\/strong> For unknown reasons, however, even the most disciplined athletes consume sweets, milk cookies, hot chocolate, or ice cream at the time of illness. That&#8217;s why we&#8217;ll tell<strong> you what to eat and what you should avoid during treatment.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1042971276.jpg\" alt=\"5 tips to prevent muscle loss during the disease\" style=\"width:843px;height:562px\" title=\"5 tips to prevent muscle loss during the disease\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. Receive enough calories<\/h3>\n\n\n\n<p>Surely, you&#8217;re afraid that while you lie down with the flu in your bed, your body gets fat. <strong>However, it is important to realize that a balanced diet helps you maintain physical fitness<\/strong> and also supports the immune system. Remember, it&#8217;s <strong>much easier to get rid of that little fat <\/strong>than to get back a few kilograms of muscle you&#8217;ve lost in the time of illness.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, reduce your <strong>normal caloric intake by 100 to 150 calories.<\/strong> Divide the diet into 5-6 smaller portions and <strong>maintain a macronutrient ratio<\/strong>. Limit carbohydrate intake to compensate for the reduction in calories and the effect of training.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"35302,5075,6322,5585,7974,49306,29401,30342,29851,30271,36253,30248\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Regularly replenish proteins<\/h3>\n\n\n\n<p>The need for protein intake increases <strong>during the period of stress<\/strong>, and the disease and cold are stressful factors for the body. A study of critically ill people in hypermetabolic and catabolic states found that higher protein intake is associated with a <strong>positive nitrogen balance, while low protein intake led to muscle catabolism<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[15]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You may not be very fond of tasting <strong>steak, omelette or curd during your illness,<\/strong> but they should become your medicines. If you get a sweet tooth, <strong>do not choose biscuits,<\/strong> but mix your favourite protein to resolve protein intake and taste for sweet.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04834.jpg\" alt=\"5 tips to prevent muscle loss during the disease\" style=\"width:843px;height:562px\" title=\"5 tips to prevent muscle loss during the disease\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Replenish low glycemic index carbohydrates<\/h3>\n\n\n\n<p>At the time of illness, the body is unable to process the carbohydrates in the same way as <strong>when you receive them immediately after training.<\/strong> Therefore, the best solution is to focus on receiving low glycaemic index carbohydrates in the <strong>morning hours when muscle cells<\/strong> are most sensitive to glycogen storage.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Maintain high intake of healthy fats<\/h3>\n\n\n\n<p>Fat is the primary source of energy for cells at rest time. Your body will form a <strong>number of new immune cells while fighting the disease<\/strong>, and fatty acids are an important component of any new cell membrane. Therefore, you should offer your <strong>organism the best building units,<\/strong> and these are omega fatty acids.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Fish oil, linseed oil or omega-3 capsules will serve as a <strong>sufficient source of healthy fats.<\/strong> You do not need to<strong> increase the dose of omega-3 fatty acids during the disease<\/strong> by keeping the recommended dosage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Don&#8217;t forget about hydratation<\/h3>\n\n\n\n<p>You may think that if you don&#8217;t exercise, <strong>you don&#8217;t have to worry about dehydration.<\/strong> But this is a big mistake. The body loses daily plenty of fluids, independent of training or exercise. People lose water through the process of breathing, excretion and sweating. Moreover, <strong>during illness, fluid supplies are drained by mucus production<\/strong>, fever, and the fact that the body constantly creates new cells.<strong> Therefore, drink at least 2 litres of water a day, or even more.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Also, remember to add supplements to your diet, <strong>such as <\/strong><strong>vitamins and minerals<\/strong><strong> to help fight inflammation.<\/strong> The following lines will tell you which of them are most important to the human body at the time of the disease.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\" Don't forget about hydratation\" style=\"width:843px;height:562px\" title=\" Don't forget about hydratation\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_nutritional_supplements_you_need_during_the_illness\"><\/span>6 nutritional supplements you need during the illness<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The organism fights infection and therefore it is<strong> necessary to support the immune system a<\/strong>nd to supply the body with the vitamins and minerals it needs. This effectively reduces regeneration time and returns to the gym faster. <strong>The nutritional supplements that we will talk about also serve to prevent disease,<\/strong> so you should constantly supplement them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Vitamin C<\/h3>\n\n\n\n<p><a title=\"Vitamin C\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Vitamin C<\/a>&nbsp;(or ascorbic acid) is <strong>probably the most basic nutritional supplement<\/strong> at the time of weakened immunity. It is a<strong> vital component of every cell in the body.<\/strong> Vitamin C is most widely found in white blood cells. During infection, the body uses <strong>vitamin C found in leukocytes to prevent oxidative damage.<\/strong> This will cause a significant decrease in vitamin C levels as well as immunity of the body.&nbsp;<span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Despite some controversial studies, vitamin C supplementation<strong> seems to improve several aspects of the human immune response<\/strong> and improve the function of three of the five types of leukocytes, lymphocytes, neutrophils and monocytes.&nbsp;<span style=\"color: #ff6600;\">[19] [20] [21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, based on the available literature, <strong>we recommend taking 2 &#8211; 2.5 g of vitamin C daily,<\/strong> at the time of normal training conditions. In case of disease symptoms, increase the dose to 4-5 g of vitamin C daily. However, make sure that you receive the <strong>dose divided into smaller 500 mg doses that you are taking during the day.&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-820610038.jpg\" alt=\"6 nutritional supplements you need during the illness, Vitamin C\" style=\"width:843px;height:562px\" title=\"6 nutritional supplements you need during the illness, Vitamin C\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Vitamin E<\/h3>\n\n\n\n<p>Probably as important as vitamin C is vitamin E, which,<strong> together with selenium, works in tissues to reduce lipid membrane damage during infection.<\/strong> Vitamin E has been shown to be effective in improving multiple immune function parameters. It <strong>increases white blood cell production,<\/strong> improves antibody response, and reduces some viruses. At the same time, it can serve to <strong>prevent loss of appetite<\/strong> and weight loss caused by flu and disease as such.<span style=\"color: #ff6600;\">&nbsp;<\/span><span style=\"color: #ff6600;\">[17] [22] [23] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>That is why you should <strong>not forget to supplement <\/strong><strong>vitamin E<\/strong><strong> in your diet,<\/strong> but at the time of illness and weak immunity, <strong>we recommend that you also receive it as a nutritional supplement.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Glutamine<\/h3>\n\n\n\n<p>We all know how important <strong><a href=\"https:\/\/gymbeam.com\/l-glutamine-tabs-300-tab-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">glutamine<\/a><\/strong> is for muscle growth and regeneration. <strong>However, glutamine is the essence of the immune system.<\/strong> More than 40% of glutamine in the body supports the digestive tract and this amino acid also affects the<strong> functioning of other parts of the body,<\/strong> including the liver, brain and muscles.&nbsp;<span style=\"color: #ff6600;\">[25] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The body&#8217;s response to infection, injury and stress in the overall perception is such that it <strong>begins to take glutamine from the muscles<\/strong>. Normally, this is not a problem because the body can produce glutamine itself. However, at the time of disease, many organs require <strong>increased consumption of glutamine.<\/strong> This means that the combination of immune system needs, metabolic processes and the digestive tract consumes glutamine faster than usual, so your <strong>hardly worked muscles serve the body&#8217;s primary source of glutamine.&nbsp;<\/strong><span style=\"color: #ff6600;\">[27]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is why you should<strong> supplement <\/strong><strong>glutamine<\/strong><strong>, especially at the time of the disease.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Zinc<\/h3>\n\n\n\n<p>Studies on <strong><a href=\"https:\/\/gymbeam.com\/zinc\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zinc<\/a><\/strong> supplementation have produced<strong> several positive results in the field of strengthening the body&#8217;s immune functions<\/strong>. Zinc has been shown to reduce the duration of the disease or upper respiratory tract infection, which is <strong>why zinc is added to nasal sprays<\/strong>.<span style=\"color: #ff6600;\">&nbsp;[28] [29] [30] &nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, at the time of the disease, you should always have zinc at hand.<strong> The recommended dose of zinc is between 25 &#8211; 100 mg per da<\/strong>y, while the ZMB6 nutritional supplement gives you the necessary dose of zinc supplemented <strong>with supportive B group vitamins and magnesium mineral<\/strong> to help speed up recovery.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Vitamin D3<\/h3>\n\n\n\n<p><strong>Vitamin D<\/strong><strong> deficiency<\/strong> is a global problem.<strong> It&#8217;s alarming because little vitamin D can cause cardiovascular disease,<\/strong> diabetes, <strong>hypertension<\/strong> and many other chronic diseases.&nbsp;<span style=\"color: #ff6600;\">[1]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-936185460.jpg\" alt=\"Vitamin D3\" style=\"width:843px;height:562px\" title=\"Vitamin D3\"\/><\/figure>\n<\/div>\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><strong><a href=\"https:\/\/gymbeam.com\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitamin D<\/a> <\/strong>is also very much needed for the immune system. It supports the <strong>body&#8217;s immune response, has anti-inflammatory effects and has antimicrobial effects<\/strong>. It can suppress colds, flu and many other diseases. [1]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Most people lack vitamin D <strong>because we prefer it from sunlight and many people avoid sunbathing because they fear skin cancer.<\/strong> On the other hand, those who spend more time in the sun are using sunscreen to block UVB rays that<strong> allow vitamin D production in the body<\/strong>. Therefore, do not forget to take vitamin D as a supplement and diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Ginger Shot<\/h3>\n\n\n\n<p>Ginger has many <strong>benefits to human health.<\/strong> It acts anti-inflammatory, helps to fight infections and<strong> belongs to the category of superfoods<\/strong> that supply the body with vitamins and minerals.&nbsp;<span style=\"color: #ff6600;\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ginger Shot Extract<\/strong> &#8211; <a title=\"Ginger shot, GymBeam\" href=\"https:\/\/gymbeam.com\/ginger-shot-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Ginger Shot<\/strong><\/a> &#8211; can prevent the spread of various types of bacteria. It is also <strong>very effective against gingivitis bacteria or RSV virus<\/strong>, which causes many respiratory diseases. Ginger also works <strong>great as a prevention.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[32] [33] [34]&nbsp; <\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/52596130_2055424187912617_1332455157669036032_n.jpg\" alt=\"Ginger shot, GymBeam\" style=\"width:843px;height:562px\" title=\"Ginger shot, GymBeam\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_get_back_to_the_form_after_the_illness\"><\/span>How to get back to the form after the illness?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When the symptoms of the disease begin to fade,<strong> you will feel energetic and strong.<\/strong> However, your immune system is<strong> not yet ready for a quick leap into the established lifestyle.<\/strong> But there are some indicators that will tell you if you are ready to go back to the gym.&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Heartbeat<\/strong> &#8211; measure your heartbeat or pulse as soon as you wake up. The normal resting heart rate is between 60-100 strokes in an adult. If your heart rate moves in these numbers, you&#8217;re ready to start training.<\/li>\n\n\n\n<li><strong>Breathing<\/strong> &#8211; make sure you don&#8217;t have breathing problems, don&#8217;t feel chest pain and do not suffer from regular coughing<\/li>\n\n\n\n<li><strong>Listen to your body<\/strong> &#8211; if you feel very tired even after mild activity, your body needs time. So, take a few more days of regeneration until you&#8217;re fit. If you&#8217;ve passed all three indicators, you can go back to the gym. However, follow these little advice to prevent illness due to weakened immunity.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/king-5723_1__1.JPG\" alt=\"Exercise during illness \u2013 yes or no?\" style=\"width:843px;height:562px\" title=\"Exercise during illness \u2013 yes or no?\"\/><\/figure>\n<\/div>\n\n\n<p><b>&nbsp; &nbsp; &nbsp;&nbsp;<\/b><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Start slowly and gradually<\/strong>. If you follow a set training plan, go back to the week before you got sick.<\/li>\n\n\n\n<li><strong>Increase fruit and vegetable intake<\/strong>. Give your body enough vitamins and minerals to support the immune system. Give yourself a Ginger Shot and don&#8217;t forget to eat 3 to 5 portions of fruit or vegetables per day.<\/li>\n\n\n\n<li><strong>Observe at least 7 hours of sleep.<\/strong><\/li>\n\n\n\n<li><strong>Stop feeling guilty.<\/strong> It is normal for a person to become sick and therefore not threaten your immune system by throwing yourself too fast on training and exercise. Give yourself time. Your body will thank you later.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>How often are you sick? Do you get sick and you have to skip a few days of training? Or did sport boost your immunity so much that you didn&#8217;t lie in bed for a long time? Tell us what nutritional supplements you take at the time of the disease. If this article has enriched you with new information, please support it by sharing it.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s no good to exercise during the disease. Instead of training, take supplements with vitamins C, E, D, zinc and glutamine to boost immunity and heal you.<\/p>\n","protected":false},"author":25,"featured_media":104267,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6449,7619,6641,7559],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-263281","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-exercise","9":"tag-health","10":"tag-immunity","11":"tag-vitamins","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercise during illness \u2013 yes or no? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"It\u2019s no good to exercise during the disease. 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