Sick Moves

With hundreds of users handling the same equipment day in, day out, the modern gym is a heaving microbiome of infection, set to an EDM soundtrack. From the mats to the kettlebells, it can all boast enough nasties to put your training to bed. This is how you can get a pump without deflating your immune system. Because nothing will ruin your training plan faster than a bout of man flu.

SWAP SWISS/ EXERCISEBALL CRUNCH FOR BOSU BALL PRESS-UP

Crunches are grim even without the bug threat. Applause, then, for Philip Tierno Jr – author of The Secret Life of Germs – who found that MRSA is rife on exercise balls. Ditch them, and put your hand on a lesser-used bosu ball during your next press-up set to promote core destabilisation while keeping your immunity intact.

SWAP TREADMILL SPRINT FOR BOX JUMP

The Clinical Journal of Sports Medicine says that 63% of cardio machines are rife with rhinovirus. Not cool running. Fortunately, the American Journal of Health Promotion found two sets of 10 box jumps per day are equally adept at safeguarding bone density while giving the same cardiovascular kick. Good news for endurance skivers.

SWAP FREE WEIGHT CURL FOR ROPE CURL

According to fitrated.com, that dumbbell you just hefted packs 362 times more germs than a toilet seat. And while 30% of these bacteria are harmless, the rest can cause skin, eye and respiratory infections. To out-muscle the risk, use the rope attachment on the cable machine for your curls – you’ll avoid germs and the queue of snotty bros.