Returning to training after an illness can be difficult not only for your body, but also for your psyche. The weakness and sudden change of lifestyle from active to lying is certainly a big surprise for us. However, there is nothing to break down! Training after a cold or a more serious illness is possible, but using common sense, moderation and following new rules and principles. Check how to effectively resume training after an illness!
Contents:
- When not to go to training?
- When to return to exercise after illness?
- What kind of training after illness?
- How to return to training after an illness?
- How long should training last after illness?
- How to train not to get sick
Fever and training are certainly not the best idea, but when our he alth improves, we can jump into our favorite tracksuit and rush to the gym! The only question is - when not to go to training? Certainly, when we are not healed and we have the last remnants of the disease, such as a cough or a runny nose.
Once we get enough treatment so that the symptoms of the disease disappear and our he alth returns to normal, we can try the first physical activity after the disease. Training after a cold is difficult, but not impossible! Just follow the tips below and remember that patience pays off.
When not to go to training?
Wondering when not to go to training? Certainly don't do this when you have a fever or are seriously ill and weak. Physical exertion in this state can only make the situation worse. The body, when it is sick, spends a lot of energy and energy to fight the virus.
When patients start exercising, our immune system does not focus on fighting germs, but on efficiently supplying muscles, joints and internal organs with energy for exercise. This often results in even greater weakness or a relapse of the acute state of the disease. So if you have a fever, are taking an antibiotic, or are severely debilitated, don't go to training. It's for your own good.
When to return to exercise after illness?
Returning to exercise after illness will certainly not be without difficulties. An organism that has just been weakened by a disease may not be ready to exercise again. Post-illness training makes sense when it is less intensetraining. We must approach this wisely and start with simple exercises or light forms of physical activity.
If the illness lasted about 1-2 weeks, it is worth waiting at least a few days before we get on the mat and start training. If the disease was more serious and lasted longer, the time of rest from physical activity is extended to even several weeks. If we are not sure as to when we can return to sport, it is best to go to the doctor or your personal trainer, who will certainly give us useful advice.
What kind of training after illness?
After a cold, a virus or a longer convalescence, returning to training should be prudent and careful. It is best to start with an effort that will not weaken the body and will not be of high intensity. In this case, activities such as:
- walk
- aerobics
- swimming
- pilates
- yoga
- low-intensity functional training.
After your illness, it is not recommended to exercise outdoors, as it may result in another cold. There may be different weather conditions outside, and a sweaty body will not tolerate wind or rain well, so after an illness it is worth exercising at home for some time. Even if we are avid runners or cyclists, at least a week after the disease we should focus on exercises performed indoors.
How to return to training after an illness?
First of all, don't overextend yourself! If you care about time and quick results, you surely want to do something completely different and make up for wasted time at any cost.
Unfortunately, such an approach may bring about the opposite effect. After a break from training, the body is not ready for express and intense effort, it needs time to adapt again. It is important that, as when you started, do it now when returning to the gym after a break. Focus on gradual progress, an appropriate training plan focused on long-term effects, and regular, but common-sense, intensity of exercise.
How long should training last after illness?
Certainly no more than an hour. The optimal time is half of what you did before your illness. It can be assumed that it will be 30 minutes of moderate physical activity. For the next two weeks, do not exceed 3 training units a week to give your body time to gain new strength and regenerate.
How to train not to get sick
1. Have a balanced diet
A he althy diet will certainly be your ally in rebuilding immunity and returning to training after illness. What should an immune support diet look like? It must contain vitamins and minerals, especially vitamin C and D, as well as iron, calcium, zinc, selenium and other B vitamins. The diet must include he althy, wholesome fats and whole grains. Also remember about a sufficient supply of protein, the body tired of the disease will need it to rebuild the body's structures.
2. Dress appropriately for the weather
When you go outside, first of all remember to cover your head and warm, tight shoes. Wear a scarf in windy weather, and when autumn takes its toll and the weather changes, wear the so-called onion.
If you plan to train outdoors, remember to wear the appropriate outfit made of special material. There are thermoactive clothes on the market that perfectly retain heat, while not causing additional overheating and sweating.
When you go jogging or cycling, remember that the wind can be even more difficult - wear a hat or put it on right away before going outdoors.
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- Running outfit - how to choose running clothes at a low cost?
3. Take care of immunity
In the autumn and winter period, it is much more difficult to obtain good immunity, and unfavorable rainy and windy weather may exclude us from training for longer. Therefore, the more we should additionally support our immune system. For this purpose, it is worth focusing on all kinds of warming infusions with honey and ginger, warming teas and hot coffee with cinnamon.
See recipes for ginger infusions.
It is also good to eat these vegetables and fruits that are rich in vitamin C, and to drink freshly squeezed lemon juice every day. It will also be a great idea to add garlic to your dishes and sandwiches, but remember - it cannot be chopped with a metal knife, because then he alth-promoting compounds oxidize from it, which make garlic a natural antibiotic.
4. Get enough sleep!
Sleep is the basis for proper regeneration of the body. Without sleep, we not only lack strength and energy, but also he alth. How much we should sleep depends on our body, but it is assumed that it should be in the range from 7 to 9 hours.sleep daily. Especially when we want to return to training after an illness, sleep will be the best medicine for us. We can also successfully include short, several or several minutes naps in our lifestyle - they will support immunity, regenerate the brain and have a good effect on the cardiovascular system.
5. Warm up the body
Especially when you are cold, keep your body warm. These can be warming baths, warm compresses, a hot water bottle or hot drinks. It is important not to feel cold, because you can get a runny nose or cough even at home. In autumn, the well-known tricks - double socks, a T-shirt put under a sweatshirt or pants put on tights - will work perfectly well. Even if we don't like it, we should do it for our own good and for the good of our love for sport, which hates long separation
About the author
Małgorzata Kośla She is a qualified fitness instructor and certified personal trainer. Since childhood, her greatest passion was sport - she played football and basketball. Then a new love came - dance, especially dancehall. He likes to sweat at the gym and relaxes in yoga and meditation sessions. He is constantly expanding his knowledge about training and a he althy lifestyle. What besides sports? He runs a store with natural cosmetics and he althy food, writes his own blog (stylzyciadowolny.pl) and deals with copywriting.
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