Should we pratice exercise when having a cold?

As someone who regularly exercises sports, you certainly do not expect you to catch a cold. The sluggish, sluggish feeling always makes you tired, but you also do not want to break your sports habits. So what is the right workout advice for those who are sick?

It is not easy to maintain the habit of practicing sports for a long time. In addition to sticking with time, you must follow a suitable diet to get a sufficient energy source for exercise and a toned body. You must try to change yourself a lot to become healthier, until you have a cold.

The state of being tired and tired makes you want to lie down in one place, but breaking the habit is not what you want at all. At such times, what should we do? We would like to share with you some tips for exercising when you have a cold.

To be able to decide exactly how to exercise when you have a cold, you need to identify your symptoms. And the symptoms of a cold will be divided into two groups: symptoms of the neck area and the area below the neck. How to change exercise regimen will depend on the two groups of symptoms.

Regional symptoms on the neck
For the symptoms on the neck, you will often have a stuffy nose, sore throat, or sneezing. With this symptom group, you can still maintain your exercise regime in a mild, moderate manner. Try using a decongestant decongestant to help fight off a cold. When you feel you have enough energy, you absolutely can go to the gym; You just need to lower the intensity a little bit.

Also, consider those who exercise around. Always wash your hands clean, and clean tools after use or places you accidentally sneeze into. Try to cough or sneeze in your shoulder, avoiding coughing in your hands as this will spread the flu virus more quickly.

If you feel tired, continue to reduce the intensity of your workout, or end the session earlier than usual to avoid being exhausted. Once you get well, you can return to your normal intensity. Getting into high-intensity exercise when you’re not really strong will weaken your immune system, slowing your recovery.

Symptoms under the neck
With symptoms below the neck, you will often cough, have trouble breathing, chest tightness, nausea, vomiting or diarrhea. In addition, you experience systemic symptoms such as fever or joint pain. At times like these, you really should postpone your workout.

This is because these symptoms indicate that your condition is quite serious. Your health at this time has decreased significantly, and you no longer have enough energy for your exercise. If you keep exercising, you run the risk of breathing problems, dehydration, dizziness or even unconsciousness.

If you have a cold, which exercise should you do?

When you get sick, it doesn’t matter what exercises you practice, but what you need to keep in mind is intensity. For example, if you usually do sprinting exercises this time, lower the intensity and do some jogging. Or if you do weight lifting, reduce the number of kilograms and increase the number of repetitions each of your sets. In between each set, you should take a longer break.

If you attend PE classes, you should probably skip group exercises and solo exercises. With colds, you should not contact too much with others, avoid spreading the disease to those around you.

This is advice from Drew Watson, a doctor from the department of orthopedics and rehabilitation at sports medicine, University of Medicine and Wisconsin Public Health.

Classic gym exercises to increase strength

Being healthier offers many practical benefits whether you are building ‘hard’ back muscles to do physical labor, ‘strengthening’ your feet for climbing mountains or simply limiting your chances of being injury when playing sports, strength training gyms meet you fully and completely. Moreover, improving strength helps you limit the risk of diseases of the ability to move or even cardiovascular.

You have to understand that: strength is not related to size. ‘Orthodox’ strength training is not lifting weights until your legs are ‘limp’ and your hands are shaking like Parkinson’s disease. No, strength comes from all sizes and fortunately, strength-boosting gyms have a lot of rules that you can easily follow, whether you’re experienced or not. Therefore, read this article and accumulate knowledge before creating a serious plan.

The benefits of strength training
Keith McNiven, founder of London-based PT Right Path Fitness, says: “By definition of fitness, strength means muscle strength and weight lifting. Basically, the healthier you are, the more weight you will lift. People do gym workouts that increase their strength for a variety of reasons; “For athletes they want to look firmer and feel confident, or they have physical requirements that require them to practice or they want to defend themselves.”

McNiven shares the benefits of strength training: “Training in this direction not only helps you increase muscle size but also strengthens tendons, strengthens connective tissue and prevents aging. bone chemistry. ” Luke Worthington – a coach in London’s Third Space physical and athletic veins – affirmed that strength training is the foundation of speed, endurance, flexibility and reflexes.

Even if you are a cardio addict, they are a way to increase strength because: “Perseverance requires strength; Running 10km is essentially the same as a 1,000-second leg lifts and swaps back and forth: they all use different forces. ” “Every path goes to Rome,” so practice your strength.

The science of power

McNiven points out the bottom line of strength-building gym exercises: “Strength training focuses primarily on the amount of weight you can lift rather than focusing on building a specific muscle group. ” He also explained how it works: “When you exercise, muscle fibers tear (not muscle tear) and the body begins to repair by regenerating the link with new muscle fibers. Gradually, as new muscle fibers replace, they thicken and cause the muscle bundle to enlarge. Therefore, it means that you have the ability to lift more weight than before. ”.

The rule of doing strength training exercises in particular and fitness in general is that you need to split the day of muscle activity to give them time to recover. In addition, nutrition plays a big role, so you need to supplement the standard amount of protein: 2g / kg of body weight every day when you are in the training phase to improve strength.

The classic gym exercises help improve strength

Once you understand why you need to care about strength training exercises, now is the time to start. There is no specific method for this, but there are many different gym exercises that you can add to the training process to have a big, muscular body.

Roger Federer confronted Nadal at the Wimbledon semi-final

For the first time since 2008, two players will meet on the pitch at the third Grand Slam in the year after all have won victories in the quarterfinals.

On July 10, Roger Federer had a Wimbledon quarterfinal match with Kei Nishikori. The quick play style of the Swiss player has met with resilient resistance from Japanese “Samurai”.

Unexpectedly came in the first game of the match when Federer lost the break quite easily. The 37-year-old struggles to keep the next delivery games. Nishikori plays hard and wins 6-4 in the first set.

Taking the bitter fruit in the first set, Federer competed more aggressively in the later set. His play on the net started to work. “Express train” wins the 6-1 gap in set 2. In the next 2 sets, Nishikori is not easy to surrender, causing many difficulties for Federer. However, the player who possesses 20 Grand Slam titles has shown the skill and experience to win with the score 6-4.

Winning against the front of Nishikori, Roger Federer for the 13th time reached the Wimbledon semi-finals and won the 100-match winner. He became the first player in history to win 100 matches in a Grand Slam tournament. Legendary Jimmy Connors ranked No. 2 when there were 98 wins at the US Open.

Federer’s opponent at the semi-final is none other than Rafael Nadal. No. 3 seed had a 3-0 victory (7-5, 6-2 and 6-2) in front of a nearly 2m tall American tennis player Sam Querrey. Although let the opponent launch to 22 serve the ball to score directly, Nadal still knows how to exploit weaknesses to get an advantage.

The Spanish player took advantage of Querrey’s 2 serve to counter-attack, scoring a score of 78%. Passing Querrey and Nadal for the seventh time into the Wimbledon semi-final, he also helped him become the first player to score at the ATP Finals – the tournament for eight outstanding male players of the year.

Nadal and Federer will have their 40th match against each other in their careers and the fourth in Wimbledon. Federer won two finals in 2006 and 2007, before losing to Nadal in the 2008 final – one of the matches going into the history of world tennis. Nadal is leading Federer 24-15 after 39 meetings, and he won the last match at the French semi-finals over a month ago.

Items should be prepared before running a marathon

Shoes, clothes, socks, knee guards, watches, water accessories, towels … are things you should prepare before running a marathon.
Shoe is the most important item when running a marathon. You should choose a pair of shoes from manufacturers that specialize in jogging. Depending on the route is the marathon in the city or trail (run terrain) but choose the appropriate shoes.

If running on less rugged, flat plastic roads, choose lightweight shoes, good ventilation and good grip. Running in rough terrain, choose shoes with a soles design to increase grip, help protect your feet when trampling on rocks or thorns of forest trees. Mesh material with holes or no holes helps to drain the fastest water out of the shoe.

When buying shoes, you need to consider the slope of the heel and the tip of the shoe, also known as the thickness or thinness of the sole. If the heel doesn’t slip down at the motion and 10 toes are comfortable moving in the shoe, that’s the right shoe.

To choose the shoe size, you should let the staff measure your feet carefully, avoid wearing shoes that are too tight or too wide. Running shoes should be 0.5 to 1 size larger than normal to create a comfortable feeling, avoiding blistering when running.

“You should practice with shoes that will be used in competition as much as possible so that your feet will get used to time. The shoes are too tight or too wide, causing blisters, rubs, scratches …”, Ms. Thanh said .

Clothes

Before entering the tournament, runners should find out the local weather conditions to wear appropriate clothes. Jogging clothes have different types but must meet the drainage and sweat standards.

Pants have two product lines: wide-leggings and tight pants. Loose pants are more suitable for men. Sweatpants help keep the body warm better in cold weather and are as effective as a massage machine, reducing muscle aches and pains. If you do not often participate in running, you can wear casual shorts.

Food supplement

Jogging terrain needs foods and drinks to help absorb energy quickly. Types such as energy bar, organic bar, dry food, gel form, plasticizer and sports drinks, electrolyte drinks all have the function of loading energy, speeding up the recovery, helping the muscles work. Good the next day or immediately after use.

Accessories for water

Depending on the number of short or long distance runs you choose the appropriate water supply accessory. Water vest (containing 1.5 to 2 liters of water) for people running over 21 km. If running shorter, you can choose a hip belt (over 250 ml) or a wristband.

Stockings

Runners should choose socks made of polyester fiber or synthetic fibers with fast moisture absorption properties, ensuring the legs are always dry and cool when running. In addition, running socks need to be designed without seams, creating an absolute seamlessness, avoiding the footing when running.

Clock

Runners can equip themselves with a basic watch to measure the time, distance, current speed, average speed, stride, number of calories consumed, heart rate …

Knee protection belt

The belt works to protect the knee joints, avoiding injury, useful for those who run from 21 km or more.

Towel

Jogging often has a lot of sweat on your face, you can use a versatile towel (a towel that can be worn on your forehead and wrist) to absorb sweat, preventing sweat from flowing down your eyes, especially those wearing glasses.

Bodybuilding monster Lazar Novovic: Superman of Serbia

Lazar Novovic‘s name is no longer strange to the Calisthenics community. This bodybuilding monster has inspired many people to come to the subject without weightlifting.

Lazar Novovic is a founder and operator of Bar Brothers – a Calisthenics organization whose biggest goal is “to motivate you to have a healthy body and achieve life goals”.

The main activity of Bar Brothers is to post training tutorial videos and suggest accompanying nutrition menus. Brothers Bar is available throughout popular online platforms. There are 500,000 people following Bar Brothers on YouTube and 340,000 followers on Instagram.
Lazar Novovic has been with Calisthenics since 2008. In 2011, he and his close friend Dusan Djolevic created Bar Brothers. That same year, the short film “Go Hard or Go Home” by two people posted on YouTube achieved more than 20 million views. Looking back at this time, the movements performed in “Go Hard or Go Home” are nothing terrible and even monotonous. However, “Go Hard or Go Home” has proven that it is not necessary for people to be able to look good and contribute to the unfavorable Calisthenics movement.
However, the video takes Lazar Novovic’s name to new heights as “Higher Power Workout Motivation”, born after “Go Hard or Go Home” for two years. At this point, Lazar Novovic’s movements have become much more complex and complex. At the same time, Calisthenics superstars like Frank Medrano also appeared and gradually formed an active community.

Bar Brothers is an ideal launch pad for Calisthenics talents. First of all, to become a member of the organization, you have to form a small group and complete the following challenge: muscle-up 7 times, inhale 25 times, pull the soap 15 times, inhale the double soap 25 times, pull belly 10 times, 20 times one leg thigh (pistol squat) and finally muscle-up 7 times. The time limit is 4 minutes and the movements are not technically wrong.

Once you become part of Bar Brothers, every video you post on YouTube or Facebook will reach more people. In addition, you can also participate in major events organized by Bar Brothers.

How to exercises properly when having an illness?

Proper exercise with moderate intensity is a method of eliminating the negative effects of illness that occurs in the body, but remember that it must depend on the type of illness you are having to actually is effective instead of making the health situation worse.

Exercise is a familiar daily activity of anyone, so the full intake of knowledge to do the right thing is a topic that is of great interest to men, but to exercise properly when being disease to recover effectively is another story.

Normally, when the body is tired or sick, people want to rest instead of working hard. So proper training to recover or rest in a rest home is a personal matter, so we have absolutely no imperative or normative guidelines. Here, we refer not only to normal health conditions, but also to medical conditions, and proper exercise depends on your health condition.

However, if you want to continue training even when you are sick, the preparation step is never redundant. You need to determine from the beginning that the line between supporting recovery and making the health condition worse is fragile, all of the components are based on personal experience, nutrition and even ants. Your consciousness about the health problem you are having.

First, you need to know what health problems you are having, for example, if it is a headache, a runny nose or a feeling, proper exercise is a light exercise. In fact, walking or jogging will help your body reduce cortisol levels, improve insulin sensitivity and reduce bad effects more effectively than if you lie in bed all day.

Another option is to do the right exercise with a short period of time and a few reps (enough) to stimulate muscle movement, not push your heart rate up. Exercises with single weights and shoulder pads can help you control your heart rate more easily.

If your health problem lies in the body like the back, chest area, respiratory diseases or the effects of fever, pain, the best option for you is to rest completely. Sometimes you need to take advantage of the period of sickness to rest because this is when the musculoskeletal is fully recovered especially after the period of intense exercise.

In short, exercise improves the body’s insulin sensitivity, improves glucose tolerance, releases endorphins (healthy feeling hormones) that help the body sleep deeper and recover faster, enhance immunity against external threats and bring your body back to the most pleasant state. Proper exercise is a method of eliminating the negative effects of illness on the body but it must depend on the disease you are having.