1. The question is not only how (not) to exercise during illness, but also during which one. There is a big difference between a cold and the flu. Not only in the context of your subjective feelings, but also in connection with what all your body (doesn't) need. If you have the appetite, mood and energy for exercise, in case of a cold you don't have to resist this temptation. Just be careful to do it at a moderate pace and without overexertion. With the flu, however, no movement is recommended.
GENTLE EXERCISES FOR BEGINNERS
2. Your body really needs enough time to recover after the flu. This phase proceeds individually for everyone, but usually it is such that for 1 "sick day" there are 2-3 "rest days". So, if your flu lasts 5 days, then your training break should last 10-15 days.
That of course doesn't mean you have to lie on the couch the whole time. When the symptoms of the illness disappear and you feel fit, you can treat yourself to some light movement, for example a brisk walk.
3. If you really can't decide whether your illness is sufficient reason for a break in the training regime, then do the so-called "neck test" or neck check.
If the symptoms in your body are present only above the throat, you can attempt exercise at a moderate pace. In case of unusual fatigue or pain, take a break for 2-3 days.
However, if your symptoms show in the body below the throat, then treat yourself to a complete "rest" regime.
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