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Got a Cold - Should You Work Out?
Michael Stefano
A recent study sponsored by the American College of Sports
Medicine indicates that exercising moderately while you have
a common cold doesn't affect the severity or duration of the
symptoms.
It's a widely excepted notion that exercising and keeping in
shape will reduce your risk of getting sick, but nothing has
been previously documented to demonstrate whether
working out while suffering from a cold would reduce or
intensify the symptoms.
The common cold affects us all, with the average American
getting sick up to six times a year, but will exercising
when you're not feeling well, increase or decrease your
ability to battle the illness, and reduce symptoms?
The study, headed by Thomas G. Weidner, Ph.D.,
Ball State University in Munice Indiana, involved 50 moderately
fit student volunteers, who were divided randomly into two
groups: exercising and non-exercising. Each volunteer
was injected with the cold germs, and tracked for a
ten-day period.
The subjects all kept a daily log of physical activity.
The exercise group worked out either by running,
biking or using a step machine for 40 minutes every day,
at no more than seventy per cent of their maximum capacity
(measured by heart rate reserve).
Upon completion of the study and after analysis of
exercise data, symptom severity, and actual mucous
weight measurements, there was shown to be no significant
difference in symptom severity or duration in the
exercise group or in their inactive counterparts.
The study revealed that exercising at a moderate
intensity level does not intensify cold symptoms or
compromise the immune system. It seems that a moderate
level of intensity is not enough to alter immune response.
Reader beware, high intensity exercise such as heavy
weight lifting or high intensity aerobic training has
been shown to have a negative impact on the immune
system during a cold or any respiratory infection.
Symptom to Exercise Guidelines:
Runny nose, sneezing, scratchy throat only
Safe to exercise at low intensity levels.
Fever, dry cough, sore muscles, vomiting, diarhrea
Exercise not recommended, resume more intense physical
activity when cold, or infection is gone.
About the Author
Michael Stefano is a captain on the New York City Fire Department,
as well as author of The Firefighter's Workout Book, The 30-minute-a-day,
Train-for-life Program for Men and Women. He is also managing editor, and
writer of many articles on health and fitness at www.firefightersworkout.com,
(where you can sign up for a FREE Train For Life Newsletter).
Michael Stefano's articles have appeared on such internet giants as America
On Line, Yahoo!, and eDiets.com
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