Sports doctor answers: can I train with the flu, fasting, menstruating? – GOOD SHAPE

Whether with the flu, menstruating or just feeling lazy, there are days when we wonder if it’s even worth getting out of bed earlier to go to the gym. academy, it is not? The point is that if on some days it takes a lot of effort to stay motivated, on others the best thing to do is listen to your body and take the day off to rest. But how to know what are the signs that the organism gives? Doctor Thiago Righetto, orthopedist and specialist in sports traumatology and knee surgery (www.drthiagorighetto.com.br), helped us with that.

1 – Can I train with the flu or a cold?

Many people talk about the “rule of the neck”: if the symptoms of the flu or cold areas above the neck (such as a runny nose, cough or sore throat), you can train without any problems. Now if the symptoms are below it (such as chest pain or difficulty breathing), you have to stay home.

But not quite. Thiago Righetto explains that the rule is even valid, but with some caveats. “The risks of doing physical activity with lung disease are really serious. But ‘above the neck’ issues also matter. Allergic or infectious conditions, such as a sinusitis or the production of a lot of secretions, can really interfere with the practice”, he says.

train with fever or in a feverish state is also not indicated, as the body’s thermal regulation is impaired, and very intense training can raise the body temperature even further. What can generate severe thermal shock frames.

On the other hand, regular exercise helps to increase Immunity and, with that, decrease the chances of the cold to appear. Even so, the doctor recommends that the best thing to do is pay attention to the signs that the body gives. “Any flu condition associated with extreme fatigue, shortness of breath and worsening body pain are signs that physical activity should be suspended immediately. Some flu medications contain decongestants and increase heart rate, leading to shortness of breath, dizziness and, in more severe cases, arrhythmia.”

2 – Can I train fasting?

It depends on the type of training and your fitness. “Scientific literature shows that in lighter aerobic training, aimed at weight loss, fasting burns fat. However, further studies are needed to prove this theory. And some showed that burning is not accompanied by weight loss on the scales”, says Thiago Righetto.

He also explains that in higher intensity exercises, the fast can lead to a loss of muscle mass. That’s because the body can use muscle cells to produce energy, since the stomach will be empty. “Not to mention the risk of vertigo and fainting”, he adds.

3 – Can I train menstruating?

The answer is also more individual. “It depends on the stage of menstrual cycle, and the symptoms that the woman feels. The ideal is to adapt the training according to the mood. In phases of more pain in the body, fatigue and colicit is worth opting for lighter workouts, such as regenerative ones”, says the doctor.

4 – Can I train with a stomach ache?

In that case, be aware: physical activity can give you even more stomach ache. That’s because exercises with movement accelerate the functioning of the intestine, which can force you to leave in the middle of class to run to the bathroom. The activity that is more still, and even so of high intensity, causes the opposite effect, but it is also not indicated. “It reduces blood flow to the intestine. And when associated with hormonal changes and other factors such as diet and hydration level, it increases stomach pain”, says Thiago.

5 – Can I train without drinking water?

It cannot and must not. “A dehydration it decreases performance and brings very serious consequences, such as convulsions and death”, says the doctor. But her excess is not good either, you know? “Especially in long-term competitions, such as marathons, hyperhydration can lead to exercise-associated hyponatremia (HAE), which is nothing more than low sodium concentration in the body. It causes headache, vomiting and, in the most severe cases, seizures.”