Exercise intensity, lowered resistance and illness

[budgiefan]

Gang - On numerous occasions (including right now) I have found myself getting sick shortly after beginning an intense workout program or increasing the intensity of a current program. Have any of you notied this? Is it common?

Most recently, I'd been working out with average to above intensity. Then, I developed a program that increased the intensity (more sets in less time, less rest) and after the first week, I have what I would call a flu, but no fever. Perhaps it's a chest cold.

Anyway, it's very frustrating to have to put my carefully laid out plans on hold AGAIN and wait till I'm over whatever it is that's making me feel like doody.

It seems that this has happened way too often for it to be a coincidence - Oh, I just happened to get sick a few days after a tough workout - AGAIN!

Anyone else struggle with this?

[blackbelt]

I have never experienced what you are describing. But, you might want to start keeping a VERY detailed log of everything you’re doing.

At a quick glance, I’d suspect that you’re pushing your body a little too hard, while unknowingly coming into contact with “bugs’. This is resulting in your body’s resistance being lower, even if just slightly, than “normal” and you getting ill.

Try the log and see what you find.

[gruntbrain]

Royce often chides us that are workouts are probably too long & are not intense enough

[Free]

I think this is a valid observation. I once got sick, after a particularly intense series of hill sprints. I remember it vividly, because it was an odd time of year to be ill, and I rarely get sick.

I think, if you up the intensity, you need pay particular attention to increasing your rest periods, and particularly getting enough sleep.

[budgiefan]

I think Royce would like my workouts for their brevity and intensity (3 hard sets of 4 exercises in 20 minutes) but dislike them because they are calisthenics rather than DVRs.

I put a lot of time, effort, thought, trial and error into coming up with a minimum time/maximum benefit program, and I think I develped one, but I think I jumped in a little too deep.

I realize I'm stacking up speculations here, but another factor in the equation might be cold water. for the past few weeks I've been doing althernating hot and cold showers about every other day. I wonder if the blast of cold water might have further weakened my defenses.

Who knows.

Blackbelt - what you say is exactly what I suspect. Both my kids have already been sick a couple times since school started. I'd been doing OK, but I wonder if my intense workouts lowered my defenses just enough for the bug to bite.

[blackbelt]

I wonder if the blast of cold water might have further weakened my defenses.

There have been discussions of cold water “dousing” in the past. And, it seems like if you progressed gradually, it was actually GOOD for your immune system. There was a sort of shock effect that “jolted” your system into over-drive, actually keeping you healthier.

[gruntbrain]

Let's hope nobody blaming their maladies on W

[mts]

There are a number of authors who've commented on this before. When I've read about it, the recommendation is usually (i) ramp up the difficulty gradually (whether the difficulty is volume, intensity, density, etc.); and (ii) take some B-complex supplementation when you ramp things up.

I've only experienced this when my workouts are too long.

[budgiefan]

Thanks all! I swear I've had to relearn the gradual increase lesson, both with regards to volume and intensity, more times than I care to admit.

Maybe I'm wrong to blame my training - maybe it was just my time to get sick, but as DDC points out, it is a pattern with me.

[GKC]

This is all undoubtedly true.For a short period after intense exercise our immune system is suppressed.This is particularly true for endurance athletes.I know from past experience that more is not always better.It is important that all factors in your life are balanced.I find a vitamin c and zinc supplement very useful.

[Germanowl]

Hey Budgiefan,
Do yourself a favour and take it easy for a week or two till you´re 100% again.
I´ve tried to train through colds before and ended up suffering for much longer thatn is necessary.
These days if I´m feeling under the weather and want to train, I´ll do the Miracle Seven with light/moderate tension - I find that in such cases the full range movement and increased circulation helps!!!

Sorry, nearly forgot, allt the best and get well soon!!!

[budgiefan]

Hey everyone - THANKS for your responses!!! I really appreciate it.

German owl, I, like you, have tried to "work through" illnesses before and have found it to be the absolute worst thing you can do. As you said, it'll keep you sicker, longer.

No worries. I'm taking it totally easy and have a recovery plan which does include the M7.

When I was younger, I bought into the old Schwarzenegger credo that "You can never make up a missed workout". What my own personal experience has taught me is that there is no hurry. I'm in this for the long haul

[gruntbrain]

I'll continue to pound the table for joint mobity drills. These can be performed while "rehabbing" & may even receive Arnold's blessings. Deep breathing with Qigong like arm motion is probably another good rehab tool

[tom]

I noticed the same timing of hard workouts and getting sick. To me it's obvious for me - in exhaustion my defense system is weakened. The seasonal germs affect me. Back when running was a part of my workout it was especially obvious.

Since I have become sensitive to the tendency, I back off quickly, get warm, and get sleep. I quit getting sick.

Intensity in short bursts is fine. Here's an example to which I attribute much of my current fitness: Jump as high as you can for 10 - 20 times. That's it. If you understand the "as you can" part, it is all you need for a good workout. Stay warm. Don't do it in weather in which you shiver - that's a huge stress on the body.

For me, I don't see the point of getting sick in search of fitness.

Tom