Gym or Germs? What is the "Above the Neck" & How to Rule This Winter

Winter is here, and with it comes the sniffles, coughs, and general feeling of "under the weather." For those of us who love hitting the gym, this time of year presents a familiar dilemma: should I push through, or is it better to rest?

We've all been there – debating whether a runny nose is enough to justify skipping leg day, or if that persistent cough means you should definitely stay home. Well, fear not, fellow fitness enthusiasts! We've got a handy guideline to help you make that crucial call:

The "Above the Neck" vs. "Below the Neck" Rule.

What's the "Above the Neck" Rule?

Simply put, if your symptoms are above your neck, a light to moderate workout is generally considered okay. Think:

• Runny or stuffy nose
• Sneezing
• Mild sore throat
• Minor head congestion

In these cases, some gentle activity might even help! The increased blood flow can sometimes help clear nasal passages and make you feel a little less bogged down. Just remember to listen to your body and reduce the intensity and duration of your workout. Maybe skip the heavy lifting or intense HIIT session and opt for a brisk walk, a gentle cycle, or some light cardio.

When to Draw the Line: "Below the Neck" Symptoms

Now, if your symptoms have ventured below your neck, it's time to hit pause on your gym routine and focus on recovery. These are the red flags that tell you to stay home and rest:

• Chest congestion or a deep, hacking cough
• Fever or chills
• Body aches or muscle pain
• Upset stomach, nausea, or vomiting
• Extreme fatigue or weakness
• Shortness of breath

A fever is an absolute no-go for exercise. When you have a fever, your body is already working overtime to fight infection, and your internal temperature is elevated. Exercising can further stress your system, leading to dehydration, heatstroke, or even more serious complications like inflammation of the heart muscle (myocarditis).

Why Is This Rule Important?

1. Protecting Yourself: Pushing your body when it's battling a more serious illness can prolong your recovery, worsen your symptoms, and even lead to more severe health issues. Your immune system needs that energy to get you back to full strength.
2. Protecting Others: Let's be honest, no one wants to catch your germs at the gym. If you have "below the neck" symptoms, especially a fever or contagious illness like the flu or COVID-19, you're putting your fellow gym-goers at risk. Be a responsible member of your fitness community and stay home until you're no longer contagious.

Key Takeaways for Winter Workouts:

• Listen to your body: This is the golden rule. If you feel miserable, weak, or your symptoms worsen during exercise, stop immediately.
• Hydrate, Hydrate, Hydrate: Sickness can easily lead to dehydration. Keep those fluids up!
• Practice Impeccable Hygiene: If you do go with mild symptoms, wipe down equipment thoroughly before and after use, cover your coughs and sneezes, and wash your hands frequently. Consider wearing a mask to minimize germ spread, especially in crowded areas.
• Gradual Return: Once you're feeling better, don't jump straight back into your heaviest lifts or longest runs. Start with lighter workouts and gradually increase intensity as your body regains its strength.

Winter can be a challenging time for staying consistent with your fitness routine, but your health is always the top priority. Use the "Above the Neck" vs. "Below the Neck" rule as your guide, prioritize rest when needed, and you'll be back to crushing your goals safely and effectively in no time! Stay healthy, stay strong!