How to Start Exercising Again After Recovery From Illness

We feel uncomfortable when we ill. And after we recovery, we want to strengthen our resistance. So do you know how to keep fit? Today let me tell you:

Things might not be as bad as you think: If you're flat on your back for a week—assuming you stick to a regular gym routine when you're healthy—you'll lose about 30 percent of your fitness, especially your cardio output. While this is a bummer, with two to three weeks of training—using the right bounce-back strategy—you should be close to your normal physical fitness again, she says.

                                               

So how can you tell if you're OK to hit the pavement? First and foremost, make sure you haven't had a fever for at least 48 hours.

If you're running a fever, you should not work out. The energy needed by your immune system to fight off bacterial infections will be compromised if you exercise. And this means you'll invite lingering symptoms to worsen—which could predispose you to more intense issues like mononucleosis or pneumonia.

So if you truly think you're in the clear, it's important to ease back into your regular routine. When you've had an infection, the increased work of your immune system is taxing on the body,

As for where to start, it's important to make sure your oxygen delivery system is intact so that when you do resistance training, your muscles will get the oxygen. But if you're a yogi, you should be OK returning to the studio with a light class, since the exercise is less demanding and often moves at a moderate cardio pace.

The bottom line: Don't naively assume you can go back to 100 percent right away. Do about 70 percent of what you were doing, Reducing your weights and cardio output by 30 percent for a few days will make up for the loss in fitness while you were sick. So build back slowly, even if you're tempted to push harder. Don't worry, eventually, two miles won't feel like 10 anymore.