Being down and out with an illness is hard but training too soon after an illness can set you back further. The timing for when you can start training after an illness can vary depending on the type and severity of the illness. It is important to consult with your doctor or healthcare provider before starting to exercise again to ensure that you are not putting yourself at risk for further illness or injury.
General guidelines for when to start training again after common illnesses:
- Cold or flu: If you have a mild cold or flu, you may be able to start exercising again as soon as you start to feel better. However, if you have a more severe illness or experience symptoms such as fever, chest congestion, or body aches, it is important to wait until you have fully recovered before resuming exercise.
- Stomach flu: If you have had a stomach virus, it is important to wait until all symptoms have subsided before resuming exercise. This is because exercise can put stress on the digestive system, which may worsen symptoms and delay recovery.
- Respiratory infections: If you have had a respiratory infection, such as bronchitis or pneumonia, it is important to wait until all symptoms have completely cleared before resuming exercise. These types of infections can weaken the respiratory system, making it more susceptible to injury.
- COVID-19: If you have had COVID-19, it is important to follow the guidance of your healthcare provider and wait until you have fully recovered and are cleared to exercise again. This may involve a gradual return to exercise, starting with low-intensity activities and gradually increasing intensity over time.
It’s important to be cautious and patient when returning to training after an illness. Follow the guidance of your doctor or healthcare provider. Once you are cleared to exercise, it’s important to listen to your body and take things slowly to avoid further illness or injury.
Guidelines for how to return to training after an illness:
- Start slow: Begin with low-intensity activities, such as walking or gentle yoga, and gradually increase the intensity and duration of your workouts.
- Focus on recovery: Make sure you are getting enough rest and sleep to help your body recover. Consider incorporating activities such as stretching, foam rolling, or massage to help relieve any muscle soreness or tension.
- Stay hydrated: Make sure you are drinking enough water and staying hydrated to help flush toxins out of your system.
- Pay attention to your body: If you feel fatigued or experience any pain or discomfort, stop and rest. Don’t push yourself too hard too soon.
- Be patient: It may take some time to regain your fitness level after an illness, so be patient and give yourself time to recover.
Remember, the key to returning to training after an illness is to take it slow, listen to your body, and be patient with yourself. With time and consistency, you can gradually work your way back to your pre-illness fitness level.
If you need help creating a personalized training plan, contact me! As an endurance coach, I work with athletes of all levels, from beginners to experienced competitors.