Skip to main content

Light Exercise After Sickness

A cold or flu or a simple virus can throw away the exercise routine to the winds. The exhaustion and the pain from the sickness can limit your workout. At such times you have to be very careful on how to get back to exercising to get that good sweat which you have been craving for. But how do you assess the setback and get back to exercising. It is said, that if you have been out of the exercising circuit for about a week with lying flat on your back, then as an estimate you might have lost 30 % of your fitness. And a 2 – 3 weeks of training, which is rightly planned can help your physical fitness bounce back.

Before you get back at the weight trainer, it is important to ensure that you have been fever free for a minimum of 48 hours and ensure that there is no body ache or joint pain by taking optimum bed rest.

It is recommended that an exerciser should refrain from exercising, in case he/she is running fever so that the body is able to retain the energy needed by the immune system to fight the bacterial infections. Comprising with health at this point can be bad, as it means that the symptoms are lingering on and lead to intense health issues. Once you are sure that you are out of the disease then only it is advisable to slowly ease back to the regular exercise routine. It has to be slow as a sudden heavy workout will only worsen the already overwhelmed body.

You can start with light cardio rather than resistance training. The important thing to ensure is that the body’s oxygen delivery system is intact. Thus, the body shall have easy access to oxygen, especially muscles when you do resistance training. The case may be different foe people who do yoga. Yogis can instantly get back to the yoga as it is done in medium pace and does not impact the body with sudden heavy moves.


The final word is that it would be na├»ve to think that one can get back to 100 percent exercising immediately after a sickness. You can start with 70 percent of the original workout. The trick is to reduce 30 percent of weights and cardio for upto 2 weeks and then build slowly from thereon. 

Comments

Popular posts from this blog

Five reasons to add elliptical cross training in your workout regime

January is here and so are our renewed promises of staying healthy and fit.
Here are five top reasons which would convince you to include elliptical cross training in your 2017 workout regime:
It is an exercise equipment which combines the functions of  stair climber, treadmill, and the exercise bike into one. It combines the movements and benefits of hiking, cross country skiing, and biking. With elliptical exercise equipment, your legs travel in an elongated circular motion.One of the chief advantages is that it provides the similar kinds of work out as jogging but that too without the wear and tear of the joints.  With elliptical bike, because your limbs remain in continuous contact with the machine, its operation limits the impact to your joints.Depending upon the intensity if the workout, you can simply control your calorie burnout.·For those who want to work out your lower legs, the elliptical trainer uses all of the muscles of the low…

Staying Healthy with Gym Exercises

In today’s fast paced scenario, it can be a daunting task to stay healthy. Staying healthy and being fit, invariably requires a dedicated effort. Everyone has faced a situation, when they wanted to continue to start with exercising and also started with a resolution but being a beginner found it daunting to continue. Fitness resolutions can be easy to break. Being fit not only benefits the present but can surely reap in great rewards to the body in future. The body may be plagued with several diseases and the body the feel anxious, body may grow obese with lack of exercise, unhealthy lifestyle and loss of sleep. A common myth is that attending gym can be difficult and require loads of effort. But this is not true. With a variety of commercial gym equipment available, gym owners are designing gyms to offer best service to exercise enthusiasts. 
As a beginner you might feel overwhelmed with a variety of gym facilities available in your neighbourhood. The key is to find a gym which has be…

Staying Healthy with Diet Moderations in winter

If you are getting ready to face the colder season in Australia and New Zealand, here are some tips that will help you to stay warm and healthy:
Make changes in your diet
Winter is the time to stock your kitchen with foods that are rich in Vitamin C and help in keeping your immune system strong. We suggest oranges, sweet lime, kiwifruit, capsicum, spinach and broccoli to be your fruits and vegetables of choice especially at this time. Take at least 2 servings of fruits and five servings of vegetables daily. Legumes, whole-grains, nuts and herbs are other foods to include in meals.
Exercise frequently
The cold weather tends to make us lazy and go into a temporary ‘hibernation’ mode. But it’s not wise to let go your workout regimen in winter. Studies have shown that even with moderate level of regular exercises you can see long-term cumulative effect on your fitness, health and immunity. You can always exercise indoors with the right gym equipment. Everything from treadmills to cheap hear…