Has a cold or flu got you feeling down? Not feeling motivated to get out of bed in the morning? Having difficulty maintaining sufficient energy levels throughout the day?
If any of these questions relate to you than welcome to a club that has a lot of unwilling members. Cold and flu season rampages through our place of work, schools, households and training facilities! The trick is trying to get ahead of the game by using preventative measures to avoid the nasty bugs all together.
If you’re not successful in avoiding getting sick, then you can use these tips to get yourself back in fighting shape.
1 Take preventative measures during the “Open Window” moments.
◦ “Open Window” is defined as the 3-72 hour period after a high intensity workout where your body is recovering and immune system is weakened.
◦ Try to avoid public stores and places where germs accumulate.
◦ Allow your body to have adequate periods of rest (7+ hours of sleep).
◦ Constant hydration during and post workout (water + electrolytes).
2 Maintain an optimal diet.
◦ Take vitamin D supplements if natural sun is not available! (BC, we’re looking at you…)
◦ Probiotics found in dairy products such as yogurt helps boost an immune system to fight off illness.
◦ Carbohydrate loading is important if participating in endurance training to maintain body energy levels.
3 Know when to take a break, and when to exercise.
◦ Complete a recovery-paced training session, keeping heart rate in zone 1, if all symptoms are above the neck. These include a mild sore throat, stuffy nose and headaches. Light exercise may be helpful in this instance.
◦ Anything that goes into the chest usually means a break is necessary because it is not worth pushing the limits and making it worse.
4 Returning to training after being sick.
◦ Stop training and return to rest if any below-the-neck symptoms return.
◦ If you were sick for three days or less, resume your training plan after your one “wait day” plus one recovery day.
◦ If you were sick for more than three days, resume training with one “wait day” and two or more recovery days. After two or more successful recovery days, gradually ramp up your duration first, then intensity, to full training loads over the course of four to seven days.
—
Stephen Jamison
Sales Manager & Training Coach
Innovative Fitness Kitsilano
Reference:
http://home.trainingpeaks.com/blog/article/the-athlete-s-survival-guide-to-the-cold-and-flu-season
