Descrizione
Are you wondering whether it’s safe to train Brazilian Jiu Jitsu when you’re sick? Maybe you’ve got a cold, sore throat, or cough and you’re tempted to push through and make it to class. In this video, I explain when it’s okay to exercise, when you should stay home, and how to return to BJJ safely after illness.
I’m Marc Barton – black belt, full-time instructor, and former emergency medicine doctor. In this video, I break down the risks of training while sick, both for your own health and for your training partners, and share practical, evidence-based advice on what to do instead.
What you’ll learn:
✅ Why training while sick can delay recovery
✅ The risks of complications such as pneumonia and myocarditis
✅ How illness can spread rapidly through a BJJ gym
✅ Safe alternatives to training when you’re unwell
✅ When it’s safe to return to drilling and sparring
This video is for anyone who trains Brazilian Jiu Jitsu, grappling, MMA, or any contact sport and wants to make smarter decisions about training and recovery.
Who this video is for:
• BJJ practitioners of all levels
• Grapplers recovering from a cold or flu
• Coaches and gym owners
• Anyone interested in training longevity and injury prevention
The short answer? If you’re genuinely unwell, rest. You’ll recover faster, protect your teammates, and get back to training sooner.
Don’t forget to like, subscribe, and leave a comment with your own experience. Have you ever trained while sick and regretted it?
👉 Want even more help improving your Jiu Jitsu? Download the free How to Suck Less at Jiu Jitsu eBook here:
https://www.jiujitsubrotherhood.com/pages/how-to-suck-less-at-jiu-jitsu
Disclaimer: This video is for general educational purposes only. It reflects my experience as a black belt and full-time Jiu Jitsu instructor, and my previous background as an emergency medicine doctor. It is not a substitute for professional medical advice. If you are unwell or unsure about your symptoms, seek advice from your GP or another qualified healthcare professional before returning to training.
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📚 References & Further Reading
Agustiningsih D, Widjaja FF, Putri M, et al. Demystifying the roles of exercise in immune response to acute respiratory infections: a review. Journal of Exercise Science & Fitness. 2024;22(2):117-126.
British Heart Foundation. Myocarditis. British Heart Foundation; accessed 2026.
Fullagar HHK, Skorski S, Duffield R, Hammes D, Coutts AJ, Meyer T. Sleep and athletic performance: the effects of sleep loss on exercise performance and physiological and cognitive responses to exercise. Sports Medicine. 2015;45(2):161-186.
Gleeson M. Effects of exercise on immune function. Sports Science Exchange. 2016;29(151):1-6.
NHS. Flu. National Health Service; accessed 2026.
Peake JM, Neubauer O, Walsh NP, Simpson RJ. Recovery of the immune system after exercise. Journal of Applied Physiology. 2017;122(5):1077-1087.
Royal College of General Practitioners. Physical activity, exercise and immune function. RCGP; 2020.
Ruuskanen O, Valtonen M, Waris M, Luoto R, Heinonen OJ. Sport and exercise during viral acute respiratory illness—Time to revisit. Journal of Sport and Health Science. 2024;13(5):663-665. doi:10.1016/j.jshs.2023.12.002.
Walsh NP, Gleeson M, Shephard RJ, et al. Position statement. Part one: immune function and exercise. Exercise Immunology Review. 2011;17:6-63.
York and Scarborough Teaching Hospitals NHS Foundation Trust. Seasonal influenza factsheet. York and Scarborough Teaching Hospitals NHS Foundation Trust; accessed 2026.
Writing Committee Members, American College of Cardiology Sports and Exercise Cardiology Leadership Council. 2024 ACC expert consensus decision pathway on clinical considerations and return to strenuous activity after cardiovascular abnormalities. Journal of the American College of Cardiology. 2024.