An effective strength training will only bring you lasting success if you do not over-train and have enough regeneration phases built into your individual training program. If you are feeling ill, limp or even ill, you should definitely take a break from exercising or your body will do more harm than good. First, cure your illness or cold in peace and also make sure that you do not start training too soon after the illness ends.

You should always stop exercising in the following diseases!

A flu infection is an infection primarily caused by virus, sometimes also caused by bacteria. In this type of cold, the airways are covered with mucus, which can often solve only by coughing. Other cold symptoms are cough, runny nose or sore throat. Since a cold can severely weaken your immune system, you should not exercise during this disease phase. Especially the immune system weakens a proper flu or influenza, which is triggered by a virus. The occurrence of very high fever is not uncommon in influenza. Also severe muscle and joint pain and sore throat or severe headache are the annoying side effects of a real flu. An influenza can often last for two to three weeks and severely limit exercise capacity. If you have caught influenza, be sure to cure the disease first before you can start training again.

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What happens if you train in spite of illness?

If you do not maintain regeneration during your acute illness, there is a risk that your heart muscle will be overstressed. In addition, intense strength training with a cold can cause your heart to pump significantly more blood and oxygen through your body. As a result, your immune system is additionally attacked and weakened. The dangerous flu viruses can cause myocarditis or myocarditis, which can be very dangerous for your body. Myocarditis can attack both the heart muscle and the pericardium. If heart muscle inflammation occurs, the ability of the heart to contract significantly decreases, which would lead to a sharp decline in performance and further weakening of the heart. Other symptoms of myocarditis may be palpitations, palpitations or sharp heart pains. 

How should one feed in a disease phase?

If you are currently in a diet phase, it must be stopped immediately, otherwise the recovery of the body is inhibited. If the diet continues after the onset of illness, it can lead to high muscle loss. In any case, it is important to make sure that you eat well and healthy and try to eat at least one complete meal, even if you are lacking in apetithness. If this is not possible, then you should take a protein or carbohydrate shake, as liquid food during the disease can be very important. Also, always take the necessary nutrients, vitamins and trace elements. One gram of vitamin C per day can help here. When taking zinc tablets 50 milligrams per day should not be exceeded. Of course you should always consider fresh vegetables and fruits in a healthy diet. It is especially important to drink enough water or tea, as many nutrients are washed out by sweating in the common cold. 

Is it possible to train with a "normal cold"?

If there is only a cold, it is quite easy to train. Studies have shown that a mild cold without additional sore throat, cough or fever need not be a reason to take the sport off. For all subjects in the studies, the symptoms of cold did not worsen after exercise. But even with a cold, the rule is that if you do not feel well, you should abstain from doing sports better. Sometimes an ordinary walk in the fresh air is perfect for you to keep moving.


Always think about your health first, before you start weight training again. You can only maintain or increase your training success if you are healthy and fit during your training routines. Otherwise, you will achieve exactly the opposite. Therefore, always first cure your illness and recover until you feel completely fit again. Start your training after the end of the illness with light weights and do not burden your body immediately with intensive training intervals. Also discuss in advance with your doctor if the continued use of medication will have a significant impact on your training. If you have to expose the training for up to two weeks due to illness, it will hardly affect your musculature and performance. However, if the illness lasts longer, it may well lead to loss and deterioration in your strength and endurance levels. Therefore, regenerate extensively so that you can cure your illness properly. This recovery phase is especially important for your body so that it can regain new energy for future workouts.

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