Marc David
Posts: 9128
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Beginning-Bodybuilding e-Newsletter
What Every Beginning Should Know But Probably Doesn't
December 22, 2005
Brought to you by Marc David of
http://www.beginning-bodybuilding.com
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Beginning Bodybuilding Q & A
with Marc David
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A PERSONAL NOTE FROM MARC
Reporting from Whistler, B.C.
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Maybe you knew that this week I was going to take a trip up to
Whistler, B.C. to go snowboarding? If not, now you know.
At some point I meant to type this from 32,000 feet up in the
airplane on the way to my Whistler snowboarding trip. But there
wasn't enough leg room in economy so that didn't happen.
Then I hopped aboard the Whistler Premier Express (a nice coach
class bus directly to the hotel) but again, the leg room and the
ride stopped me.
Of course the hotel had internet access and finally on my 3rd
day up here, I'm buckling down and finishing up what I started.
So here I am, clicking away in the Mallard Lounge of the
Fairmont Hotel.
Great place! I highly recommend this resort if you do like to
hit the slopes.
If you have any interest in fitness whatsoever, what I am
going to include in this newsletter will be a very
special... and very valuable... holiday gift.
I'm going to teach you...
A New, Inexpensive Way
To Get More Information About Fitness
Than You Would Ever Believe Possible!
A few people know about this site. Many do not. And what
you might not know is that you can get over 60+ audio
episodes on fitness and bodybuilding. These are quite
focused topics and to the point.
You'll also be glad to know that these 60+ sessions are
3.5 hours of audio that you can download or listen thru
iTunes or whatever else you want. There's even a video on
this site showing you what I mean.
I've given it as a bonus before, but it's pretty secret
even now. Not a lot of people are aware of it. At some
point, the cost of hosting it will be too much but in the
meantime, check it out before it's gone.
http://www.uncensoredbodybuildinglive.com
Now onto the question!
P.S. Care to tell me what you think of this newsletter?
If you call (214) 615-6505 ext 3194, you can leave up to a
20 minute comment.
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QUESTION:
Marc,
I was wondering if workouts (cardio, weightlifting or both)
should be halted during a common cold or if you should
"sweat it out" as some say.
Common sense tells me that the body should fully recover
before engaging in an intense workout, but is a light day
or a less intense cardio day okay?
On one hand you don't want to break progress by waiting too
long between workouts, yet on the other hand, you don't
want to remain sick because the body will have to allocate
nutrition in building muscle tissue as opposed to building
an immune response.
Thanks for answering,
Vaughn
ANSWER:
Vaughn,
This was a timely question. I've been in many public places on
my trip up to Whistler this week and almost everybody I've been
around at some point is sneezing and coughing and looks like
they have a horrible cold!
You can workout when you have a cold BUT only under certain
conditions. Let me elaborate before I ramble on.
Do Not Workout If:
* You have a fever
* You feel nauseous
* You are highly contagious and in a public gym
Workout If:
* You just have a mild cold
* It's been a couple of days and you are over the worst of
it
Many people that I know of, including myself at one time,
did some pretty intense workouts while sick. And not just
everyday common cold sick but flu-like sick.
Not only was it irresponsible of me to bring my funk into
the gym but Karma was paid back when my body couldn't
recover and I ended up prolonging my illness an extra week
or so.
You see, working out when you have a mild cold is not a big
deal. In fact, if you engage in light cardio, you'll feel
better. It will help to open up your nasal passages and
let you breathe easier. Recovery will not be hampered
because it's a mild cold and you are doing a light
workout. Just to keep moving really. Nothing intense at
all.
What I don't recommend is that you workout with weights
unless it's following the same principles.
Light. Keep that in mind. You are not there to get
stronger, more fit or build muscle. You are there to feel
better, to keep moving and get the added benefits that
working out will help you do.
Believe me...
When I've done a light cardio workout a couple of days
after the worst of the cold is over, I feel a lot better.
Why cardio?
Seems to me that working out with weights does not give you
that cardiovascular benefit (except circuit training). I've
never felt that great
when I have a cold and hit the iron. I've always felt
better when I just do light cardio for about 20 minutes or
so. Nothing intense mind you. Strictly warm-up to pace
levels.
Frankly...
The research has shown that doing cardio when you have a
cold has the greatest benefits. Working out with weights
has not had the same effect.
Let's face it...
Being sick is no fun! But if you over do it, you will just
prolong your illness. So keep that in mind when I say
light. You are there to feel better not improve or break a
personal record.
Next time you are sick, go do some light cardio. Heck,
even just walking around the block will feel pretty good.
Your recovery will not be compromised as long as you go
light.
I urge you to take care of yourself first but after that,
see if some light cardio helps you feel even better and
recover faster.
Hope you feel better!
This question is a great bridge to another topic that is a
favorite of mine called Taking a Training Break. Should you or
shouldn't you take one?
Fact is, the training break is an overlooked, often
under utilized concept that not only will have you in the gym
for longer periods of time but you'll recover faster and get
stronger by NOT hitting the weights and doing cardio.
You see, after doing your workouts over and over, your body is
always in a constant state of breakdown. At some point, even
your immune system is compromised and you get sick. I've
actually pinpointed my own rhythms.
After 9 weeks of training if I do not take a training break, I
always get sick. A mild cold mind you but like clockwork, it
happens. I've found that by working out continually, that 9
week hump is when my body is taxed to the point where I'm not at
my optimal recovery.
By simply taking a break for 7 days, no weight and no cardio, I
come back to the gym stronger and more recovered then before.
It's also very important to just let your joints heal during
this time from lifting. So not only is a break good for the
immune system but it's good for joint recovery as well.
If you take a training break every 8-12 weeks, you'll come back
stronger and feeling more to working out then before and
contrary to popular belief, you will not lose muscle during a 7
day break. You won't get smaller and all the gains you made
will not be lost. That is a big myth.
During this break I still supplement the same, I just don't
'train' but I am active.
To sum up, taking a training break is a good thing. Every 8-12
weeks just let your body and mind recovery and get ready for the
next round of training. It also helps to avoid the working out
when sick as described above. By using this process, I've been
able to avoid being sick for some time and when I am sick, I'm
able to recovery a bit faster by using the principles described
above.
Make sure you go to http://www.beginning-bodybuiding.com
and find the section on taking a training break. It's
something that not a lot of people do but should.
Yours for greater fitness success,
Marc David
Author of the Beginner's Guide to Fitness and Bodybuilding
http://www.beginning-bodybuilding.com
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HAVE A QUESTION?
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If you have a health, fitness or bodybuilding
question for Marc, send your email to:
mrcd@beginning-bodybuilding.com
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Need Some Answers N O W ?
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If you don't have a copy of "The Beginner's Guide" yet,
grab one today at: http://www.beginning-bodybuilding.com
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Especially for Webmaster and E-Zine Publishers
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If you have a website or e-zine and you would like
to earn m.o.n.e.y by recommending Marc's Beginner's Guide
e-book, visit the aff-iliate page here:
http://www.beginning-bodybuilding.com/affiliates.htm
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