Should You Workout When You Are Sick?
By: Heidi Hill
Most athletes or avid exercisers will train through an illness or post
training soreness even though the results limit advancement in their training
goals. Science research supports the theory that the human immune response
is at risk when over training occurs. According to a recent Ball State
University study, a reduction in endurance training among athletes proved
that rest and recovery were critical to optimal performance in training and
competition. Those at higher risk of over training are endurance athletes or
athletes that combine strength training with endurance training.
These individuals are usually multi-facet athletes, runners, swimmers,
cyclists, and fitness instructors who have employment commitments attached to
their training.
This topic was of recent material was presented at the world's largest
fitness convention, IDEA (International Dance and Exercise Association) in
San Francisco, CA. IDEA is a founding organization for fitness professionals
and represents over 19,000 members, 60 countries world wide. In the last few
years, IDEA has recognized the need for awareness of exercise and it's
relationship to over training and illness. This awareness is in pursuit of
educating the public on the proper use of training as a tool for health
benefits, and as a word of caution for athletes as well. The lecture
provided growing evidence that supports the deterioration of physical,
chemical, and cell barriers when an athlete or avid exercisers are becoming
over trained. These barriers are antibodies found in the bone marrow, which
are a direct threat to our ability to sustain long-term wellness. Also
effected are cytotoxins, which mediate bacterial and viral defense. It is
also known that the damage of antibodies has a direct effect on our ability
to kick a viral or bacterial infection, and even avoid illness such as
cancer.
Those at high risk of over training and becoming subject to possible cell
damage are endurance training athletes or those who take part in heavy
cardiovascular training. There is a window of opportunity when the immune
response is low. This is the time when antibody production is decreased
because the body is under physical stress and as a direct result, acute or
chronic infections take place. The window of opportunity is 1 to 4 hours
post endurance training. At this time, white blood cells have decreased and
do not come back up above normal until 8 to 12 hours post training.
Illnesses that occur during this window of opportunity are upper and lower
respiratory track infections. These infections can be either acute or
chronic (long term or reoccurring). Over trained athletes or avid exercisers
commonly suffer from above the neck infections such as a common cold. It is
critical for athletes and avid exercisers to understand the signs of over
training and the benefits of rest during illness or post training recovery.
Signs of over training are all too familiar to well trained athletes,
however, most of the time these signs are ignored. In addition, these
athletes are under the supervision of professionals that write their training
schedules, which protects the athlete. Most individuals that take part in
rigorous exercise are unable to recognize the signs of over training,
therefor must monitor their own warning signs. These signs are an increase
in resting heart rate. One may also notice their training heart rate zone
will be reached much sooner into a training period unless altitude is a
factor. Fatigue and the inability to make progress in fitness goals are also
warning signs.
Finally, there is no conclusive evidence that proves that exercise causes
auto immune disorders. There are however, many current and former world
class endurance athletes that have testified to chronic health problems.
Science research does prove that endurance-training athletes are at high risk
of lowering their own immune response. There is however no evidence that yet
proves strength training athletes are at any risk. Whether an individual is
on a fat burning quest or they are trained athletes, monitoring their
exercise and pacing themselves through wellness are recommended.
Heidi Hill, BS, AEA, AFFA, & ACSM Certified
Heidiyo@aol.com
Keiser Cycling Master Trainer
International Fitness Presenter
6342 N. Park Meadow Way #201
Boise, ID. 83713
Heidi Hill
Recommend this article to a friend by e-mail here!
Back To Other Writer's Main Page
Back To The Articles Main Page.
Related Articles
The Overtraining Syndrome: Are You Overtrained?
Manual Labor Employment, And Training!
Overtraining Revisited!
