IT’S that time of year again. Evenings are closing in, X Factor is back on the screen and almost everyone I speak to has a cold.

Fitness fanatics are notorious for not taking time out when their bodies get run down and I’m often asked what to do when the dreaded winter cold rears its ugly head.

The first thing to consider is whether or not you’re likely to infect others.

Gym air conditioning can spread viruses and anyone you come into contact with could be at risk of catching whatever lurgi you’re hosting. Don’t be selfish!

The odd sneeze or a runny nose shouldn’t interfere with your training too much, but you’d be wise to lower the intensity and duration of workouts to be on the safe side.

If your symptoms are below the neck, such as an upset stomach or aching muscles, rest until things ease off.

With a more severe cold or flu, which may bring about fever and fatigue, write off all exercise for a week to 10 days. The rest will allow your immune system to recover – exercising may make things a whole lot worse. Drink lots of water, eat lots of fruit and veg and lay off the booze.

When you resume training, start with light workouts that are short in duration and then build up from there.

Listen to your body and ensure you’re not pushing too hard, too soon.

You won’t lose your fitness with a few weeks of rest, but you may compromise your health if you push yourself when unwell.

Of course if it’s Man-flu, take a week off work, play FIFA 16 all day long, don’t kiss any girls, and be a brave little soldier.

Ronny Terry is a Swindon-based personal trainer and fitness writer.
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