Post Sickness Workout: How to get Back on Track?
Regular workouts help to boost your immunity immensely. However, hitting the gym while you’re sick can relapse or intensify your symptoms. Even with minor conditions like cold and cough, one needs to exercise caution. Once your symptoms have faded, you can determine whether to resume gym workouts or not and how intensely to do them. Exercise may also help you regain your lost strength back. But before you reach there, listen to your body:
How Severe is Your Illness?
The type of illness you’re suffering from plays an essential role when you want to hit back the gym. As long as you don’t have a fever or aren’t coughing much, you can visit the gym even with a minor cold. But if you have a contagious illness, it’s better to keep off the gym until the risk of transmitting your illness has passed. If you have just been a victim of viral infection, it would have made your muscles weak. Thus, your workout will feel all the more difficult after a flu.
When to Return After Illness
The symptoms of your sickness affect you when you return to the gym. Therefore, waiting for the fever to come down to normal is an absolute must before returning to exercise. Also, let the other symptoms pass like vomiting, diarrhea, abdominal cramps, general aches or chills, or severe coughing. For better results, wait for the time you feel an increase in your energy level and muscle strength. You can also consult your health care provider about this.
First Workout Post Illness
The first trip to the gym after the illness is difficult, as your strength is diminished. So, you need to be properly prepared and warmed up. Planning a smaller workout with low intensity than you did before falling sick is appropriate under these circumstances. A slower pace is less likely to make the symptoms worse or cause them to reappear. Avoid dizziness, pain, nausea during the gym by slowing down. Also, take off the next day to allow your body to recover.
How to Return to Full Training
If you’re into intense training activities, allow your body some time to build back that intensity level. It’s a must that your period of reduced intensity should last two to three days for every day of sickness. So start with easy workouts that last up to 30 minutes; then keep increasing your time by five or ten minutes a day for the first week. Adjust your workout schedule as your body feels each day and gradually bring it back to where it was before you fell sick.
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