The Hindu Business Line : Can I exercise with a cold?

I exercise regularly. Recently I had a viral fever that left me weak. I feel tired and depressed. I still have a bit of a head cold. Will exercising help get rid of it? I am off all medication.

Rohan Row

Research suggests that it is detrimental to health to exercise with a cold or fever. This is because a virus is capable of invading and injuring the heart muscle. So, I would advise you not to exercise until your weakness and cold are completely gone.

The wisest course is to inhale steam with Karvol-Plus for 10 minutes every day.

After all the symptoms have disappeared, start exercising like a beginner. Few reps, less intensity and a short session. Build up gradually over the weeks to return to your regular workout.

It is important to know that a viral fever can leave you feeling lethargic, tired and depressed for a few weeks — even after you have ostensibly recovered. Do not be disheartened. But do not exercise at this stage as it can bring on a relapse.

Meanwhile, eat warm, nourishing, easy-to-digest, fat-free foods. Make sure you sleep well at night. The morning you wake up without a head cold and feel rested and fresh would be the day to start exercising. I emphasise again: exercise like a beginner.

My fitness instructor tells me I should do my cardio exercises early morning for quicker fat-loss. Is this true?

Srikala Gud

The logic many `experts' use is: doing cardio in the early hours makes the body get into the fat-burning mode quicker because it has rested all night. There is, of course, neither bio-logic nor science to it. It's a myth.

I assure you that people lose weight at the same rate whether they exercise in the morning, afternoon or evening. Those who lose weight are the consistent cardio exercisers. And they are consistent because they wisely choose the time of the day that best suits their circumstances. I advise: Don't stop exercising. Choose the time that best suits you. Be consistent. Watch your food intake. You will lose weight.

Is it better to do more reps with lesser poundage or less reps with more poundage? Also, which is a better aerobic exercise — cycling or walking?

Monto A.

It depends on what you want from your weight training. More reps with lesser poundage give the muscles shape, whereas more poundage with fewer reps gives the muscle strength. So you can decide based on your requirement. Cycling (at 80-plus rotations per minute for 20 minutes, five times a week) is as efficient as walking (4.8 km in 42 minutes, five times a week) in terms of aerobic (cardiovascular) exercise.

In terms of leg muscles though, cycling works on those between hip and thigh and walking on those between knee and ankle. I do both — cycling for cardiovascular benefit and walking as an aerobic-plus. I find walking amidst nature relaxing and even meditative — meditation on the move.

My blood tests showed high levels of cholesterol and triglycerides. I consulted an ayurvedic doctor. He told me my liver was weak. He has prescribed guggul. I don't understand the connection. Also, what exactly does guggul do? Is there anything else I should do?

Rama Shah

About 80 per cent of the body's cholesterol is manufactured by the liver. In addition, the liver metabolises cholesterol, fat and triglycerides entering the body through food. A weak liver that functions poorly allows cholesterol to build up. This shows up in the blood tests.

Guggul is a resin, a gum that has been found to lower excess fat, cholesterol and triglyceride levels without any side effects.

You seem to be on the right track. Just reduce or cut out fats from your diet to ease your liver. And with your doctor's consent, get into a regular exercising regime and lose weight. Make sure your exercise session includes a cardiovascular activity like walking or stationary cycling. This will definitely help lower cholesterol and triglyceride levels.

(The writer is co-author of the book `Fitness for Life'.)

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