The flu can keep you away from your exercise routine for weeks. You're likely excited to get back into it, but there are some good reasons why you should not jump back into your routine full-force as soon as you are feeling better. While exercise is sometimes good for the immunological reaction, intense exercise programs actually suppress it. Your post-sickness body is fighting to get back strength and immunological regularity , pushing yourself hard immediately can essentially prolong your recovery.
It is wise to wait 3 or 4 days after you are feeling better to begin to work out again , anything beyond a walk might be too much to handle during this time. Waiting a couple of days will give your immune response time to rest and recover.
Now you are feeling better and one or two buffer days have gone by. Whether you're returning to the gym or resuming a home fitness regimen, weight training or cardio coaching, it is important to remember that you've been out of the game for some time. Even a week off from exercising may cause muscle loss and aerobic fitness decline. A paper titled "The Management of Low Back Stiffness : A Comprehensive Rehab Program," by Joel Press, MD, and Susan and Brad Sorosky, MDs, reports that muscle strength decreases by 1-3% every day of bed rest and that aerobic fitness level declines by 25 percent over a 3-week period of bed rest. This paper can be discovered in PDF format online .
Your fervour to get back to where you were pre-sickness should be tempered by the understanding that this goal will take longer to achieve if you push yourself too hard initially. You risk injury or dreadful delayed onset muscle soreness if you overtax your weakened muscles the first day back, both of which would put you off your routine for days or potentially, in the event of injury, weeks to come. Pushing to hard could also weaken your freshly-reconstituted immune reaction and increase your probability of becoming sick again ( remember, there are hundreds of different viruses that cause colds and flues ).
How much is too much? A good guideline is to halve your ordinary routine in each way for the 1st week or two. Exercise half as often, half as intensely and half so long as common. You're reintroducing your body to the trials of exercise, and this is best done slowly. Increase the length, frequency and power of exercise programs gradually. Take the following scenario as an example. Your regular routine involves four to 5 days each week of half-hour sessions.
You usually do 15 minutes of moderate- to high-intensity cardiovascular ( like running ) and fifteen minutes of strength building ( weight reps, core exercises etc . ). After being sick, try 2 15-minute sessions the 1st week back, doing 7.5 minutes of low- to moderate-intensity cardio ( like brisk walking ) and 7.5 minutes of strength training with half your regular number of reps per exercise. If at any point you feel overly exhausted, breathless or dizzy, stop and rest one or two more days.
You will get back to where you were before being sick if you approach your return to exercise cautiously. Give your body the rest it needs before exerting yourself after having the flu and reintroduce your body to exercise slowly.
It is wise to wait 3 or 4 days after you are feeling better to begin to work out again , anything beyond a walk might be too much to handle during this time. Waiting a couple of days will give your immune response time to rest and recover.
Now you are feeling better and one or two buffer days have gone by. Whether you're returning to the gym or resuming a home fitness regimen, weight training or cardio coaching, it is important to remember that you've been out of the game for some time. Even a week off from exercising may cause muscle loss and aerobic fitness decline. A paper titled "The Management of Low Back Stiffness : A Comprehensive Rehab Program," by Joel Press, MD, and Susan and Brad Sorosky, MDs, reports that muscle strength decreases by 1-3% every day of bed rest and that aerobic fitness level declines by 25 percent over a 3-week period of bed rest. This paper can be discovered in PDF format online .
Your fervour to get back to where you were pre-sickness should be tempered by the understanding that this goal will take longer to achieve if you push yourself too hard initially. You risk injury or dreadful delayed onset muscle soreness if you overtax your weakened muscles the first day back, both of which would put you off your routine for days or potentially, in the event of injury, weeks to come. Pushing to hard could also weaken your freshly-reconstituted immune reaction and increase your probability of becoming sick again ( remember, there are hundreds of different viruses that cause colds and flues ).
How much is too much? A good guideline is to halve your ordinary routine in each way for the 1st week or two. Exercise half as often, half as intensely and half so long as common. You're reintroducing your body to the trials of exercise, and this is best done slowly. Increase the length, frequency and power of exercise programs gradually. Take the following scenario as an example. Your regular routine involves four to 5 days each week of half-hour sessions.
You usually do 15 minutes of moderate- to high-intensity cardiovascular ( like running ) and fifteen minutes of strength building ( weight reps, core exercises etc . ). After being sick, try 2 15-minute sessions the 1st week back, doing 7.5 minutes of low- to moderate-intensity cardio ( like brisk walking ) and 7.5 minutes of strength training with half your regular number of reps per exercise. If at any point you feel overly exhausted, breathless or dizzy, stop and rest one or two more days.
You will get back to where you were before being sick if you approach your return to exercise cautiously. Give your body the rest it needs before exerting yourself after having the flu and reintroduce your body to exercise slowly.
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