Rest With A Fever, Train With A Cold

Think the best way to avoid a workout is a little cough, sore throat or slight fever?

Not so fast, say fitness experts who know light to moderate exercise can sometimes help nudge you toward wellness.

The Mayo Clinic suggests the "above the neck" test for people feeling poorly. A runny nose, sneezing or sore throat isn't enough to avoid the gym. "Below the neck" problems - chest congestion, tightness, or upset stomach - earn anyone a day off for rest.

Beyond that, a few simple questions can best determine whether bed rest is better than time on the treadmill, says Alex Poptodorov, who with his wife, Ashley, owns AAP Fitness in New Tampa.

Anyone with a heavy chronic cough or a fever of more than 2 degrees above normal should stay home, Alex Poptodorov says. It's not only good for the person who feels awful, it keeps others at the gym healthy.

"Stay in bed. Get plenty of fluids and get yourself better right away," he says.

Otherwise, Poptodorov says, you can participate in a light to moderate cardiovascular workout. In some cases, the exercise can increase circulation and push out the infection. Extra vitamins - or supplements such as Airborne - also can help.

Mary Shedden

Alex and Ashley Poptodorov, owners of AAP Fitness, offer some dos and don'ts for working out when you feel sick.

Do warm up. Walk on a treadmill or use a stationary bike for five minutes at a lighter level than usual. If your cough continues or worsens during this time, stop the workout and head home.

Do monitor your heart rate. Your heart is the most critical gauge of your health, Poptodorov says. During a sick workout, you should not exceed 65 percent of the maximum heart rate recommended for your weight and age. (See a trainer at the gym or visit www.americanheart.org/presenter.jhtml?identifier=3030999 to learn your target heart rate.)

Do think low-impact, low-intensity. Light cardio exercise while sick should be at a level where you can still carry on a conversation. If you feel better as the workout continues, push yourself slightly, Poptodorov says.

Don't push it. Avoid working out at full strength. At the end of a normal-resistance, strength-training workout, your body's immunities are weakened for a few minutes. A workout at 100 percent while sick could make things worse.

Don't overdo muscular work. Sick people don't produce as much force during a workout, meaning a heavy workout could damage or injure your muscles. The Mayo Clinic recommends that anyone with muscular aches and pains before a workout avoid exercise all together.

Don't be a jock. Athletes traditionally work out at a high intensity, so they should always rest when they feel sick. But don't think they revel at the idea of sleeping an extra hour. These are the people most likely to push themselves too hard. Rest is really difficult for those who are so in tune with their own body, Poptodorov says.