Getting sidelined by a cold or flu can be frustrating for any fitness enthusiast. You’re eager to jump back into your routine, but it’s crucial to approach your return to training with care. Here are some steps to safely and effectively have you returning to training after a cold or flu.
Listen to Your Body: The most important rule when returning to exercise after being sick is to listen to your body. If you’re still experiencing symptoms like fatigue, cough, or fever, it’s best to give your body more time to recover. Pushing yourself too hard too soon can prolong your recovery and even lead to complications.
Ease Back In: When you’re ready to start training again, resist the urge to pick up where you left off. Your body has been through a lot, and it needs time to rebuild its strength and endurance. Start with lighter workouts and gradually increase the intensity and duration over the course of a week or two.
Focus on Nutrition: Proper nutrition is key to supporting your body’s recovery. Make sure you’re eating a balanced diet rich in vitamins, minerals, and antioxidants. Adequate protein intake (1.6 to 2.2 grams per kilogram of body weight) is also crucial for muscle repair and immune function. Don’t forget to stay hydrated by drinking plenty of water throughout the day.
Adjust Your Expectations: It’s normal to experience a temporary dip in performance after being sick. Don’t get discouraged if you can’t lift as heavy or run as far as you could before. Focus on consistency and celebrate the small victories as you work towards regaining your pre-illness fitness level.
Know When to Rest: As you return to training, pay close attention to how your body responds. If you experience unusual fatigue, muscle weakness, or a recurrence of symptoms, it’s a sign that you need more rest. Taking an extra day or two off can actually speed up your overall recovery.
Returning to training after a cold or flu requires patience, self-compassion, and a strategic approach. By listening to your body, easing back into your routine, fuelling your recovery with proper nutrition, and allowing for adequate rest, you’ll be back to crushing your fitness goals in no time. Remember, your health is your top priority—train smart and stay well!
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