Fitness

Can You Exercise When You Have COVID-19?

Published

2 hours ago

October 7, 2024

Can You Exercise When You Have COVID-19?

Physical activity is great for your body and mind. But should you work out if you have COVID-19? And how soon can you exercise after being sick? Cardiopulmonary specialist Erik Van Iterson, PhD, explains when and how to get back to exercise if COVID-19 gets to you.

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Can you exercise if you have COVID-19?

You can try lighter exercise during an active COVID-19 infection if you have mild or no symptoms. The key word here is lighter.

“Start with an easier workout than you’re used to,” advises Dr. Van Iterson. Be conservative in your judgment of what you consider easy. If your typical routine involves activities similar to high-intensity interval training (HIIT), this is something that should be particularly avoided. “Your body isn’t functioning at its normal capacity, so don’t treat it like it is,” he says.

Listen to your body throughout your workout, and stop if you notice:

So, why can’t you just jump back into your rigorous exercise routine if you’re feeling good?

“If you push your body too hard during an active COVID infection, you could make your symptoms worse and increase your risk of long COVID,” says Dr. Van Iterson. “This can happen even in milder cases of illness.”

And if you have moderate to severe symptoms, skip the workouts for now.

“Rest is the most important activity when you are unwell,” he continues. “Most people don’t feel like exercising when they’re sick, and it’s because your body is telling you to take it easy.”

Does exercise help you recover from COVID-19?

Regular exercise boosts your immunity and overall health, but working out when you’re actively sick is different. A hard workout won’t get you better faster if you feel bad already.

“When you have any kind of infection, your body uses many of its resources to fight off the invader,” explains Dr. Van Iterson. “Exercise places high energy demands on your muscles, including those involved in heart and lung functions. Save that energy for your immune system.”

That doesn’t mean you should lie around until you test negative.

“Long periods of being inactive aren’t good for your recovery either,” he clarifies. “Rest when you need to, but also get up and casually walk around regularly.” Too many minutes spent sitting and lying on consecutive days can quickly result in physical deconditioning, which is both a risk factor for and consequence of long COVID.

A great way to help your recovery is to be active without pushing your body physically. Go outside and get some fresh air, if possible, and consider planned walks around the block. But make sure your walks are done on a mostly flat path and are shorter in length and at a much slower pace than what you’re normally used to.

“Find a happy medium between too much rest and being too active,” he advises.

Can I safely go to the gym with COVID-19?

Hitting the gym with COVID-19 is a no-go. You could spread this highly contagious illness to fellow gym-goers. Even if the virus doesn’t make you super sick, it could be more serious for someone else.

“Cleaning your hands and the equipment isn’t enough,” warns Dr. Van Iterson. “It’s easy for COVID to spread through the air when you’re indoors with others.”

What about masking up? An N95 mask can reduce the spread of airborne germs, but wearing it during a workout isn’t ideal.

“N95 masks limit airflow,” he reports. “At best, the mask may make you uncomfortable if you’re sick. At worst, the mask and your typical workout combined will put excessive stress on your body, requiring extra rest and recovery time following your workout. It wouldn’t be unusual for the time needed for recovery to last upwards of three to four days, likely prolonging your illness.”

Tips for working out after having COVID-19

If you no longer have COVID-19 symptoms, you can start exercising again. Follow these steps for success:

Take it slow

If you’re eager to return to your previous fitness routine after being sick, resist the urge. “You might feel OK during your activity because exercise releases adrenaline and other feel-good endorphins,” notes Dr. Van Iterson. “But if you do too much, too soon, you’ll feel worse later and take longer to regain your energy than normal. It’s like taking a step back in your recovery.”

Give yourself a break

Even if your COVID-19 symptoms weren’t severe, your body’s been through a lot. Don’t expect to bounce back to your previous fitness level right away.

“It takes time to fully recover from COVID, even if your symptoms were mild,” he says. “And it’s normal for your fitness level to drop during a period of rest and illness.”

Work with your body to gradually build back up to your usual exercise routine over time. “It could take a few weeks, or even a few months, to get back to your previous ability, depending on a multitude of factors,” he adds.

Ignore the numbers

While some people say you can safely exercise 10 days after a COVID-19 infection, this number varies from person to person. “Things like your overall health, age and the severity of the COVID infection play important roles in determining when you’re able to exercise again,” Dr. Van Iterson states. “Don’t assume that at 10 days, you’re magically better. Even highly trained athletes sometimes need longer than 10 days.”

Bottom line: Be patient if your body needs more time. Don’t set arbitrary timelines when you think you should be back to your peak fitness level. “If you have questions about your recovery, talk to your provider,” he recommends.

Are you ready to work out?

Most people can resume their exercise routine after they fully recover from COVID-19. But what is a full recovery?

“If you’re fully recovered, you won’t have the constant unexpected presence of symptoms like aches, shortness of breath or nausea,” says Dr. Van Iterson. “You should feel like your normal self, although your fitness level may be lower than before you got sick. However, your drop in fitness, in most instances, will be temporary and is likely due to physical detraining and deconditioning that naturally occurs when regular training is stopped for any reason.”

Some research also shows that people may have ongoing exercise intolerance after COVID-19.

“If you feel like you can’t catch your breath during exercise despite no longer having COVID-19, talk to your provider,” he advises. “They can help you determine the cause, whether treatment is needed and the best ways to reintroduce exercise training into your routine so you can return to your activities safely.”

Fitness

Fitness guru Richard Simmons gets New Orleans second-line send-off in his hometown

Published

10 hours ago

October 6, 2024

Press Room

Fitness guru Richard Simmons gets New Orleans second-line send-off in his hometown

Richard Simmons had his hometown “Sweatin’ to the Oldies” one last time Saturday.

Following a memorial mass at St. Louis Cathedral, family members, friends and fans of the New Orleans-born pop culture fitness guru — some wearing Simmons’ trademark tank top and shorts — engaged in a brief workout at the gates of Jackson Square.

They waved their arms and flailed in a freestyle swimming motion, as the ever-positive, ever-energized Simmons often did in his 1980s TV show and “Sweatin’ to the Oldies” workout videos.

Following a memorial mass at St. Louis Cathedral, family members, friends and fans of New Orleans-born pop culture fitness guru Richard Simmon…

It was an appropriately joyous and out-loud send-off for a New Orleans native who preached the gospel of exercise and self-esteem in tank tops bedazzled with Swarovski crystals.

Simmons was found unresponsive on the bedroom floor of his Hollywood Hills home on July 13, the day after his 76th birthday. The Los Angeles County Medical Examiner ultimately attributed his death to complications from numerous falls, with heart disease a contributing factor.

He was buried in Los Angeles at Pierce Brothers Westwood Village Memorial Park and Mortuary, the final resting place for scores of celebrities ranging from Marilyn Monroe to Hugh Hefner to Truman Capote.

His funeral in Los Angeles was small — only eight people attended, Simmons’ older brother revealed during Saturday’s eulogy.

“We made a promise to my brother that we would have a celebration of his life in his hometown,” Lenny Simmons said.

He made good on that promise Saturday.

Milton became ‘Richard’

With several hundred people in attendance at St. Louis Cathedral, Lenny Simmons opened the service with an 11-minute recounting of his younger brother’s personal and professional history.

Born Milton Teagle Simmons at Touro Infirmary Hospital on July 12, 1948, he was named after his uncle Milton, whose nickname was Dick. So young Milton’s parents called him “Dickie.”

The Simmons brothers attended St. Louis Cathedral Parochial School and its historic church, then Cor Jesu High School, which later merged with St. Aloysius to create Brother Martin High School.

In his youth, Milton was prone to overeating and weight gain. During his senior year at Cor Jesu in 1966, he considered joining the priesthood, but ultimately decided it wasn’t for him.

After graduating from Florida State University, he moved briefly to New York, then returned to New Orleans. He spent two years as a traveling cosmetics consultant. Along the way he adopted the more “professional” name Richard, based on his old “Dickie” nickname.

He landed in Los Angeles in the early 1970s and worked as a waiter and mâitre d’ at an Italian restaurant in Beverly Hills called Derek’s. His outgoing personality and sense of humor attracted crowds.

Richard Simmons, through the years — Exercise guru Richard Simmons leads the crowd at Harrah’s Casino in stretching their muscles during a visit to New Orleans in September 2008.

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CHRIS GRANGER

He also developed an interest in fitness. He opened an exercise studio, eventually named Slimmons, that welcomed and supported overweight patrons. Simmons himself lost more than 100 pounds.

A Hollywood producer offered him a recurring role as himself on the soap opera “General Hospital.”

From there, Simmons’ career took off. He launched the nationally syndicated “The Richard Simmons Show” in 1980. He wrote books and sold millions of VHS and DVD copies of his workout tapes. He was omnipresent on talk and game shows; he and David Letterman, especially, sustained a teasing banter for years.

Simmons spent more than half the year traveling the country, meeting fans, teaching workout classes and promoting his products.

“Was this what God had planned for him?” Lenny Simmons asked rhetorically. “Yes it was. Because God wanted him to help people, motivate people, encourage people to get healthy and lose weight, all by having fun.”

‘Sweating with the holies’

Simmons suddenly retreated from public life in 2014, leading to rampant speculation — including a podcast and TMZ series — about his health and safety. The retired star occasionally posted on social media, but otherwise spent the next decade living quietly in Beverly Hills with his Dalmatians and housekeepers.

Still, his death shocked fans. The headline of his obituary in The New York Times proclaimed him “the clown prince of fitness,” quoting a People magazine profile from 1981.

In his casket, “just like Clark Kent, underneath his beautiful clothing, he is wearing a tank top and shorts,” Lenny Simmons revealed during Saturday’s eulogy.

“We wanted to make sure that he was going to be in his normal costume that we all know and love to help the saints and the angels get into shape.”

NO.richardsimmons.100624 — Friends and family gathered at St. Louis Cathedral to say goodbye to New Orleans-born health and fitness celebrity Richard Simmons Saturday, Oct. 5, 2024. After mass at the cathedral, a gathering of fans took part in a memorial workout followed by a brass band procession. (Staff photo by John McCusker, The Times-Picayune | NOLA.com)

STAFF PHOTO BY JOHN MCCUSKER

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To laughter and applause, he concluded, “Richard Simmons will forever be sweating with the holies.”

In his homily, Father Pat Williams discussed how some people “always manage to bring a smile to our hearts. I think Richard was one of those people. It was hard not to smile in his presence.”

He continued, “I encourage you to cherish all those memories every time you see one of those videos.”

Following the eucharist, Richard Simmons’ recording of the original song “I Pray,” set to an uptempo club beat, pumped from the cathedral’s speakers.

Father Williams then prefaced the closing prayer with, “Well, you heard him — let us pray.”

Outside the cathedral, the short workout session unfolded to a soundtrack of Jackson Square’s typical Saturday cacophony. A brass band then led a second-line procession past a Lucky Dog vendor and the square’s psychics and artists to Decatur Street.

Marchers waved blue commemorative fans decorated with the motto “I’m a FAN of Richard Simmons” and his silhouette.

At Toulouse Street, the band broke into the gospel standard “I’ll Fly Away.” Marchers occasionally shouted out Simmons-like affirmations: “Feel the burn!” “You are perfect!”

At Conti Street, the band fired up “You Are My Sunshine,” which Simmons certainly was to his many millions of fans.

The parade broke up on Bourbon Street outside Musical Legends Park, in front of statues of Fats Domino, Pete Fountain and Al Hirt.

There would be no more sweatin’ to the oldies.

Following a memorial mass at St. Louis Cathedral, family members, friends and fans of New Orleans-born pop culture fitness guru Richard Simmon…

This year marks the 75th birthday of Milton Teagle Simmons, better known to the world as fitness instructor and exercise icon Richard Simmons.

Fitness

Push, pull, legs workout: An exercise routine that targets muscle gain

Published

17 hours ago

October 6, 2024

Press Room

Push, pull, legs workout: An exercise routine that targets muscle gain

Looking for exercises to gain muscle and strength? Then follow the push, pull, legs workout routine that targets different muscle groups on separate days.

Your strength training goals may include increasing your strength and gaining muscle. But doing the same exercise every day will get monotonous and make you hit a plateau. It will also not target all the muscle groups, so you will need to consider a more specialised workout routine. Push, pull, legs or PPL method is a training routine that divides workouts into three categories. Each muscle group gets trained separately, on a different day. One day you can focus on your chest, shoulders, and triceps. The next day you can perform exercises for your back, and biceps. Then the following day, you can work on your lower body, which includes the hamstrings, calves, glutes.

What is the push, pull, legs workout?

Strength training is not all about building muscle and strength. It may help in prevention of type 2 diabetes, enhance cardiovascular health, promote bone development, and may be effective for reducing low back pain, as per research published in Current Sports Medicine Reports in 2012. Splitting your strength training routine by focusing on different muscle groups on separate days may be more effective. “The push, pull, legs (PPL) workout is a training style split by organising exercises which benefit specific body muscles,” says fitness expert Aman Puri.

Push, pull, legs workout targets muscles on different days. Image courtesy: Adobe Stock

Push day emphasises exercises that incorporate pushing actions focussing on the upper body muscles like the chest, shoulders, and triceps,
Pull day involves exercises with pulling actions, primarily aimed at muscles of the back, biceps, and forearms.
Leg day targets the lower body, focusing on the hip flexors, hamstrings, calves and glutes and abdomen muscles.

“Typically, it involves training three to six times a week, rotating through the three categories,” says fitness expert Yash Agarwal.

What are the health benefits of the push, pull, legs workout?

Split workout routine like push, pull, legs may be effective in stimulating muscle growth in people who do strength training, as per a 2021 study published in the Journal of Strength and Conditioning Research. Here are some of the benefits –

1. Promotes balanced muscle development

The push, pull, leg workout targets different muscles each time, ensuring a balanced workout schedule. “This balance increases the total functional strength as well as growth of muscles,” says Puri.

2. Prevents over or under doing exercise

Over or underdoing a workout is a common issue. There can be no relaxation while overdoing, and no muscle strength while underdoing an exercise. The push, pull, legs exercises are performed in such a way that there is enough rest for the muscles and no overlapping of exercises or overworking of the same muscles again and again.

3. Increased strength

“It incorporates movements that build overall strength efficiently,” says Agarwal. Exercises such as squats and deadlifts improve strength for a variety of muscle groups.

4. Enhanced muscle hypertrophy

By focusing on a particular weakened muscle area or isolating muscles of the injury area, the PPL split helps achieve growth of muscle mass and volume. “This may result in better body composition,” says Puri.

5. Allows personalisation and flexibility

The PPL split exercise regime gives the flexibility to easily customise your exercise and training frequency for strengthening particular muscles. You can just customise and increase the number of sets or reps as per your body’s strength and ability.

6. Prevents fatigue and reduces risk of injury

Alternating between push, pull and leg days can help the muscles to recover, allowing you to maintain the intensity and improving circulation and oxygenation without the risk of soreness. “Also, when you do balanced training, it minimises the risk of overuse injuries by distributing workload,” says Agarwal.

What are the best exercises for the push, pull, legs workout?

Since the push, pull, legs workout targets different body parts, try including the following exercises in your workout routine –

1. Push exercises

Bench press

Keep your feet flat and lie down on a bench.
Grip the barbell a little bit wider than shoulder-width.
Bring the bar closer to your chest then push it back up.

Overhead press

To do overhead press, stand with your feet shoulder-width apart.
Grip the barbell at your shoulder level.
Press the barbell overhead until your arms get completely extended.

2. Pull exercises

Pull-ups

Hang from a pull-up bar with an overhand grip.
Pull your body up until your chin is above the bar.

Bent-over rows

To do bent-over rows, stand with your feet hip-width apart, and bend your knees a little bit.
Bend at your hips and keep your back straight.
Pull the barbell towards your waist then lower it.

3. Leg exercises

Squats

To do squats, the first thing you need to do to stand up with your feet shoulder-width apart.
Keep your back straight and bend your knees aa you lower your body.
Return to the standing position.

Deadlifts

Stand with your feet hip-width apart, and barbell in the front.
Bend at your hips and knees to firmly grip the barbell.
Lift the equipment by extending your hips and knees.

Who should avoid the push, pull, legs workout?

“The push, pull, legs routine can be done by a wide range of individuals, but some may choose to avoid it,” says Puri.

People having specific injuries or those in the process of recovering from exercise can avoid engaging in this routine.
Beginners new to weight training or workouts should focus on basic movements and overall fitness before intensifying their workouts.
Older people should avoid this workout as the high-intensity exercises can affect the bones.

The push, pull, legs workout can be beneficial for those who want to target varied muscle groups for their development and growth. But consider your level of fitness before going for push, pull, legs workout for muscle growth.

Fitness

Is 1 Minute of Exercise All You Need for Better Cardio? Here’s the Truth

Published

1 day ago

October 6, 2024

Press Room

Is 1 Minute of Exercise All You Need for Better Cardio? Here’s the Truth

What if someone told you that just 1 minute of exercise could significantly boost your cardiovascular health and improve your VO2 max? It might sound too good to be true, but Martin Gibala, Ph.D., is here to explain how high-intensity interval training (HIIT) makes it possible.