Training with a cold depends on the location of the symptoms. Symptoms located above the neck usually get the green light for low intensity training with avoidance of any high intensity training. Low intensity exercise has shown to increase the circulation of viral fighting leukocytes (white blood cells) in the blood from lymph tissue. White blood cell levels are highest after exercise and 2 hours after passive recovery. When symptoms are located in the chest area, it is best to avoid training and restart when symptoms disappear. Tips to strengthen immunity include staying well hydrated, getting enough sleep (at least 8 hours per day) and eating the recommended daily amount of protein.