Strength Basics

Getting stronger, fitter, and healthier by sticking to the basics. It's not rocket science, it's doing the simple stuff the right way. Strength-Basics updates every Monday, plus extra posts during the week.

Monday, September 26, 2011

Trainign around a Cold

I occasionally get clients who come in sick, and want to train.

While I'd rather they stay home and recover, once they are in, they will train. So how do I adjust to that?

What I've been doing is:

- keeping the weights the same as last time, or lower.

- reducing total volume (2 sets instead of 3, or 10 reps instead of 12)

- reducing cardio to almost zero (no bike, elliptical, or Prowler)

- wiping all the gear down after they use it (in addition to normal cleaning).

My working theory is that there is a benefit to staying active while sick, especially if you feel like you should be moving. However, it's crucial to stimulate not annihilate, and too much training is likely to leave you tired and crushed and unable to fend off the cold.

I don't have research to back this up, just personal experience as a trainer and trainee. But it does seem to work well - you get in a workout and maintain, you keep active, but you don't leave exhausted and extend your sickness.

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