CrossFit® is a challenging exercise program that rewards participants who work out regularly with fitness, heart health, and weight loss. What happens to your goals if you can’t get to the gym because you’re sick? Should you continue to train and attend classes? Here’s why it’s almost always better to skip CrossFit workouts when you’re under the weather.

Check Your Symptoms

A rule of thumb for exercising when you’re sick is to check if your symptoms are all below or above the neck. Symptoms below the neck include an upset stomach, hacking cough, muscle aches, nausea, fever, and fatigue. Skip CrossFit if your symptoms are below the neck. If you have the flu or an infection, your body needs to rest. You may be contagious. Stay home, rest up, and recover to prevent spreading your illness to other gym-goers.

If your symptoms are above the neck—nasal congestion, sneezing, runny nose, or a sore throat—you probably have a common cold. You’re probably okay to work out if you keep it light. Instead of CrossFit, do a different workout.

Dial Back the Intensity

If your above-the-neck symptoms aren’t affecting your energy level, dial back the intensity of your workout. Instead of running, jumping, squatting, and throwing, alternate walking on a treadmill with light jogging. Try yoga instead of cycling or climbing. If you had planned to lift, use less weight and increase your reps. Take breaks in between sets to drink water and rest. 

Even if your symptoms are mild, you’re still sick. Don’t stress if you’re unable to exercise at your usual level. Be mindful of how you’re feeling as you work out, and adjust your intensity as needed. Listen to your body, and let it heal before returning to CrossFit with your usual vigor.

Looking for a challenging and supportive gym in Dayton, Kettering, Oakwood, or Bellbrook, OH? Try Bombers CrossFit®. We value athleticism, fitness, sport, community, and competition. If you’re new to training for strength, endurance, and flexibility, we’ll ensure your workouts are challenging, safe, and fun. Call (318) 401-1538 to learn more about our instructors and classes, or connect with us on Facebook.