Stop, Revive And Exercise

Illawarra Mercury

Wednesday May 21, 2008

KILMENY ADIE and MARJIE GILLIAM

You've got a bit of a sore throat and your nose is running like a tap. Are you really too sick to head to the gym? KILMENY ADIE and MARJIE GILLIAM report.

How sick is too sick?

This is the question fitness professional Adam Luchetti faces each time the winter cold and flu season rolls around.

Already the owner of Phit (personal, healthy, interactive training) has had a number of his clients raise this health issue as the cooler weather starts to impact on people's well-being.

"Basically I think as long as someone doesn't have a high fever or their muscles don't ache before exercise it's okay to exercise at a moderate intensity," Luchetti says.

To achieve a moderate intensity level, they should work out at about 50 per cent of their standard rate.

"There is a point when you shouldn't exercise though and that's when you have a fever, a chest or a throat infection," Luchetti says.

In fact, he says, as a general rule, if your sickness is anything below your head then you should seriously consider delaying exercise until you're feeling better.

If you have a fever, chest or throat infection then exercising can put a great strain on your body which is already fighting illness.

"There is a point when you shouldn't exercise because when you do exercise your heart is pumping so much more blood to the muscles to supply oxygen," he says.

"When you have a fever your heart's already working hard to get rid of it and (the exercise) can really effect someone."

However, as much as exercising while you're battling a fever is not a good idea, keeping your fitness levels up can also help prevent you from getting ill.

Research has shown that moderately boosting the heart rate five times per week can cut the chances of catching a cold by as much as 50 per cent.

Regular moderate exercise has been shown to help white blood cells circulate more effectively, helping to boost the immune system to more easily fight infections.

Yet it is also wise to be cautious because overtraining can have the opposite effect, by suppressing the immune system and helping an illness take hold.

To help avoid overtraining, allow adequate rest days between workouts for recovery. It is during this recovery period that your body has the chance to build and repair, making it stronger for future exercise sessions.

Luchetti says your best bet is to use your body as your guide as it will know when it needs rest, relaxation and exercise.

Luchetti has returned to his hometown to launch his own business and since last July has used the region's facilities including the beaches for his training sessions.

The fitness professional previously worked for sporting organisations including the Manly Sea Eagles and says balancing an exercise regime while sick is something paid athletes face all the time.

However, he says, most people should not be concerned about losing their level of fitness when struggling with the cold or flu.

"If people are worried about losing conditioning, really they're not going to have lost too much in a week off," he says. "I know that professional athletes will stop their workouts for the time it takes to recover."

© 2008 Illawarra Mercury

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