Getting back into a fitness routine following a bout of sickness can seem overwhelming. Battling an illness is taxing on the body, so re-introducing a fitness program should follow a slow and relatively easy progression. Even the thought of getting back in the gym after a bad illness can seem exhausting, but it doesn’t have to be. With a smart approach to training and attention to proper nutrition, coming back from an illness is easier than it may seem.
After one to two weeks of inactivity, most people’s fitness levels will begin to diminish slightly, especially if they are highly accustomed to training. When re-introducing a fitness program, the first few sessions should be performed at 60 to 70 percent of maximum effort to avoid overstressing the body.
Listen to Your Body
Training should be somewhat strenuous – enough to raise the heart rate – but not so strenuous that it’s difficult to breathe or the heart rate feels too rapid. A slow progression is necessary to allow the body to recover from both the training sessions and any residual weakness from the illness.
Following the first few sessions, it is necessary to gauge the body’s reaction to training stimuli. If exercise results in a great deal of residual soreness, this is a good indication of the need for more rest. When soreness dissipates, a gradual progression may be followed, slowly incorporating longer periods of training until former abilities have been reached.
Fuel the Body with Proper Nutrition
Perhaps one of the most important components in dealing with illness is proper nutrition. Fueling the body with a variety of fruits, vegetables, protein, and complex carbohydrates will provide the necessary nutrients to regenerate tissues and expedite the healing process. Because these foods contain high levels of antioxidants and flavonoids, they not only help the body heal faster, they protect it from future illness.
No matter the course of action, it is always necessary to gauge the body’s response and adjust accordingly. This will reduce the chance of injury and overtraining, allowing the body enough time to recover.
When you feel 100% ready to start a rigid training regimen, come to Titanz Fitness to get back in shape. Our dedicated personal trainers will provide a healthy eating plan, intense and variable workouts, and the motivation you need to achieve your goals. Former athletes and bodybuilders-in-training can find what they’re looking for right here in Smyrna! Contact us to get started and inquire about our free personal trainer evaluation.