Have a cold or flu? Here's how to know if you can still work out: ‘Use the neck check’

怀疑自己是否感冒或流感？下面是一个判断是否适合锻炼的方法：‘使用颈部检查法’

Should you exercise when you're sick with cold or flu? Experts revealed how to handle this

当你感到身体不适，出现感冒或流感症状时，是否应该继续锻炼呢？专家们提供了一些建议，以帮助你做出正确的决策。

首先，你需要听从自己的身体信号。如果你感到非常虚弱、疲倦或者有明显的身体不适，那么最好暂时停止锻炼，给身体充分休息的机会。锻炼会增加身体的负担，可能会加重症状或延长康复时间。

然而，如果你只是轻微不适，例如有些喉咙痛或鼻塞，那么适度的锻炼可能对你有益。研究表明，适度的运动可以增强免疫系统的功能，帮助身体更快地恢复。但是要注意，不要过度运动，以免增加身体的负担。

另外，选择适合的锻炼方式也很重要。避免高强度的运动，例如激烈的有氧运动或重量训练，因为这些运动可能会使你感到更加疲劳。相反，选择一些轻度的运动，例如散步、瑜伽或者轻柔的伸展运动，可以帮助你保持活动，并促进血液循环。

最后，记得保持良好的卫生习惯。在锻炼前后，务必洗手，并避免与他人过于接近，以减少病毒传播的风险。

总之，当你感到身体不适时，应该根据自己的症状和身体状况来决定是否继续锻炼。听从身体的信号，选择适度的运动方式，并保持良好的卫生习惯，这样才能更好地应对感冒或流感。

By Shiv Sudhakar Fox News

Released on October 16, 2023 at 1:47pm EDT

Dealing with the cold and flu can significantly affect your daily routine, including your exercise habits. However, it is not always necessary to completely abandon your workout routine when you fall ill.

感冒或流感确实会对生活产生影响，但当你身体不适时，并不一定需要完全放弃锻炼。

***ccording to Teddy Savage, the national lead trainer at Planet Fitness based in Baltimore, Maryland, it is safe to say that no one enjoys being sick or feeling unwell.

“每个人都希望保持健康和身体舒适。”驻马里兰州巴尔的摩市的Planet健身中心的国家级教练Teddy Savage告诉Fox新闻媒体。

The great news is that there are effective methods to swiftly regain your sense of self and restore your energy levels and stamina in a short period of time.

“令人振奋的是，有一些方法可以帮助你快速恢复到之前的状态，让你充满活力和耐力。”

Here are some dos and don'ts to keep in mind when exercising during the cold season.

以下是在寒冷季节锻炼时需要注意的一些事项。

1. 穿着合适：选择适合寒冷天气的运动服装，包括保暖的内衣、中间层和外套。同时，戴上帽子、手套和围巾等保护头部和四肢的装备。

2. 热身运动：在寒冷的天气中，肌肉更容易受伤。因此，在开始锻炼之前，进行适当的热身运动，如跳绳、慢跑或做一些简单的伸展动作，以增加身体的温度和灵活性。

3. 注意保暖：在锻炼过程中，保持身体的温暖非常重要。可以选择在室内进行锻炼，或者选择在户外锻炼时选择阳光充足的时间段。如果锻炼时间较长，可以考虑穿上透气但保暖的衣物，以防止身体过冷。

4. 饮食补充：寒冷的天气会增加身体的能量消耗，因此在锻炼前后要注意合理的饮食补充。增加碳水化合物和蛋白质的摄入，以提供足够的能量和修复肌肉。

5. 注意水分摄入：虽然在寒冷的天气中可能不容易感到口渴，但仍然需要保持足够的水分摄入。在锻炼前后喝足够的水，以保持身体的水平衡。

6. 监测身体状况：在寒冷的天气中锻炼可能会增加心脏和呼吸系统的负担。因此，如果感到胸闷、呼吸困难或心跳过快等不适症状，应立即停止锻炼并就医。

7. 注意安全：在寒冷的天气中，地面可能会变得湿滑，增加摔倒的风险。选择安全的锻炼场所，并确保使用适合的鞋子，以提供良好的抓地力。

总之，在寒冷的季节锻炼时，保持适当的穿着、热身运动、注意保暖、合理饮食补充、保持水分摄入、监测身体状况和注意安全是非常重要的。这些注意事项将帮助您在寒冷的天气中安全有效地进行锻炼。

Check with your doctor

跟你的医生确认

Savage advises prioritizing the initial step of obtaining the necessary approval from your primary care physician before resuming any physical activity.

Savage建议，首先要确保在恢复体育活动之前得到保健医生的许可。

***ccording to the ***merican Lung ***ssociation, engaging in mild or moderate exercise is generally considered safe even if you have mild cold symptoms such as a runny nose, nasal congestion, and sneezing.

据《美国肺协会》的建议，一般情况下，如果只是轻微的感冒症状，如流鼻涕、鼻塞或打喷嚏，进行轻度或中度强度的锻炼可能是适宜的选择。

Engaging in mild or moderate exercise is generally acceptable when experiencing mild cold symptoms, such as a runny nose or nasal congestion.

However, experts advise against going at full speed.

然而，专家提醒人们不要过度锻炼。

To minimize the chances of injury or your cold worsening into a more severe condition, it is advisable to decrease the duration and intensity of your activities when you are unwell.

当你身体不适时，要考虑减少锻炼的时间和强度，以免加重病情或导致受伤。

For instance, rather than engaging in a vigorous run, you might want to contemplate taking a leisurely stroll outdoors.

可以考虑户外散步来替代跑步。

Symptoms above the neck or below?

症状是在脖子以下还是以上？

***ccording to Dr. William Roberts, the chief medical officer of the ***merican College of Sports Medicine (***CSM) in Mahtomedi, Minnesota, he typically relies on the neck check method.

“我经常使用脖子检查法”，美国运动医学院（***CSM）首席医疗专家William Roberts医学博士告诉Fox新闻媒体。他表示，这种方法在Minnesota州Mahtomedi得到了广泛应用。

In an email, he mentioned that if your symptoms are limited to above the neck, it is generally safe to continue with your exercise routine, as long as it doesn't exacerbate your condition. It may be advisable to reduce the intensity of your workout, if necessary.

“如果你的症状在脖子以上，那你可以放心去锻炼（如果这不会让你感到更不舒服），可能需要把强度降低一点”，他在一封邮件中补充道。

Once you begin to experience improvements in your condition, you can slowly resume your regular exercise regimen.

"If you are experiencing a fever or symptoms below the neck, such as a sore throat, cough, or difficulty breathing, it is important to refrain from exercising until you have fully recovered or have received clearance from your doctor."

如果你出现发烧或者出现脖子以下的症状，例如喉咙痛、咳嗽或呼吸困难，那么在你感觉好转或得到医生明确许可之前，最好不要进行任何锻炼。

***ccording to Dr. Matthew Silvis, a sports medicine physician at Penn State Health in Pennsylvania, athletes are not allowed to participate if they experience symptoms below the neck, such as fevers, chills, body aches, fatigue, sore throat, swollen lymph nodes, coughing, wheezing, diarrhea, or stomach pain. Dr. Silvis shared this information with Fox News Digital via email.

根据Pennsylvania州Penn州立大学健康中心的运动医学医生Matthew Silvis博士在一封邮件中告诉Fox新闻媒体，如果运动员出现颈部以下症状（如发烧/发冷、身体疼痛、疲劳、喉咙痛、淋巴结肿大、咳嗽/喘息、腹泻/胃痛），则会被禁止参赛。

If you experience severe symptoms like a high fever, widespread muscle aches, or an upset stomach, it is important to give your body a break from exercise in order to allow it to heal.

如果你出现了严重的症状，比如发烧、全身肌肉酸痛或者胃部不适，这可能意味着你需要暂停锻炼，让身体得到充分的休息和恢复。

The Mayo Clinic advises individuals with COVID-19 or other contagious illnesses to refrain from exercising with others.

Mayo诊所提醒，如果你被诊断出患有新冠病毒或其他传染性疾病，请避免与他人一起进行锻炼。这样可以减少疾病传播的风险。

Listen to your body

听听你的身体

Experts recommend that we should pay attention to the messages our bodies are trying to convey.

专家们强调，我们应该倾听身体传达的信息。

If you experience severe symptoms like a fever and muscle aches throughout your body, it is important to prioritize rest and take a break from exercising.

If we are feeling too unwell to exercise, there is no need to be concerned.

如果我们认为身体状况不适合进行锻炼，就不必过于担心。

***ccording to Mayo Clinic, taking a few days off to recover will not negatively impact our exercise performance.

据梅奥诊所表示，如果我们需要休息几天来恢复，我们的锻炼计划并不会受到影响。

Once you begin to experience improvement in your condition, it is important to gradually reintroduce your regular exercise routine.

当你感到好转的时候，逐渐恢复你日常的锻炼是非常重要的。锻炼可以帮助你恢复体力和健康，增强免疫力，提高心理状态。你可以从轻度的运动开始，如散步或慢跑，然后逐渐增加运动的强度和时间。记住要听从自己身体的信号，不要过度劳累。同时，确保在锻炼前进行适当的热身和拉伸，以减少受伤的风险。与此同时，保持良好的饮食和充足的休息也是恢复的关键。通过坚持锻炼和健康的生活方式，你将逐渐恢复并重拾日常活力。

Start with low impact exercise

从低影响的锻炼开始

Savage recommended starting with these gentle exercises to regain your strength, stamina, and energy, after receiving medical clearance.

Savage建议说：“在获得医疗许可后，你可以尝试一些低影响的锻炼，以安全地恢复你的力量、耐力和精力。”

Begin by engaging in a gentle form of exercise that elevates the heart rate, such as taking a brisk walk on the treadmill.

首先，进行一些轻度运动来提高心率，例如在跑步机上慢跑。

He added that by allowing the user to control the speed and incline, it enables them to engage their entire body, pay attention to their breathing, and gradually reinvigorate their cardiovascular system.

他补充道，这项技术可以让人们在滑雪时更好地控制速度和倾斜度。同时，通过全身投入和专注于呼吸，可以逐渐激活心血管系统，使其进入最佳状态。

Savage advised that when you start strength training again, it is important to avoid pushing yourself too hard and too fast.

Savage强调，在进行恢复力量训练时，要确保不要过度训练或过快地进行训练。

He suggested steering clear of lifting heavy weights and focusing instead on exercises that place the muscles under beneficial strain.

他建议不要进行举重训练，而是将注意力集中在那些能够给你的肌肉带来正向压力的其他锻炼上。

For instance, opt for strength equipment that promotes proper posture and begin with a lighter weight, gradually increasing the intensity as you progress.

“例如，使用力量设备支撑你的姿势，并选择较轻的重量开始训练。”

To prevent the risk of overtraining and give yourself enough time to recover, it is advisable for individuals to consider taking longer rest periods between sets, typically ranging from 60 to 90 seconds. This not only helps in avoiding the temptation to push beyond one's limits but also allows for a sufficient recovery of breath.

为了避免过度训练，每组锻炼之间可能需要更长的休息时间，至少60到90秒钟，这样你就有足够的时间喘口气。

Remember to hydrate

记得补水

Savage emphasized the significance of hydration in the process of recovering one's health after an illness.

Savage强调说，在你生病后的康复期间，补水是至关重要的事情之一。

Replenishing your body with fluids is crucial for recovering your health after an illness.

Make sure to have your water nearby and take small sips throughout your workout instead of waiting until you become thirsty.

请将水放在你容易拿到的地方，经常在运动期间少量饮水，不要等到口渴时再去喝水。

He also emphasizes the importance of setting aside time at the conclusion of the exercise session to engage in stretching exercises, regulate breathing, and tune in to the body's signals.

他还建议人们在锻炼结束后留出一些时间进行拉伸运动，缓慢呼吸，倾听身体的感受。

............试读结束............

查阅全文加微信：3231169

如来写作网：gw.rulaixiezuo.com（可搜索其他更多资料）