CFB reader Helen H submitted what is a very timely question pertaining to training after a prolonged illness.
Great question with cold and flu season in full swing!
Question: I had the H1N1 flu back in August; started getting better and then came down with pneumonia. It is now October and I am only now feeling confident about my body's ability to accomplish normal daily activities. I don't think I will feel totally back to normal until I start workout out regularly.
Do you have any suggestions for where to start regaining muscle and cardiovascular health?
I read one post where you mentioned trying to regain fitness after a prolonged illness. What did you do?
Answer: Helen, I hope that you are well on your way to a full recovery!
I'd like to start addressing your question with some general guidelines:
- If you are sick with symptoms above the neck - runny nose, sore throat - it is OK to exercise.
- If you are sick with symptoms below the neck - a deep bronchial cough, gastrointestinal problems - it is best to give your body a rest for 3 days or so before resuming your exercise routine.
- If you are running a fever, no matter what your symptoms are, you ideally want to wait for 24 hours after the fever has abated before resuming light exercise.
Of course, you should always listen to your body and lower the intensity of your workout if your regular pace feels too strenuous. Keep in mind that a body that is recovering from an illness is quick to fatigue, so when you do resume exercise moderation is key.
Due to my prolonged illness I was pretty non-mobile for approximately 3 months. When I was well enough to start moving I started by taking walks - a few blocks at first and ultimately working my way up to 2 miles at a fairly brisk pace.
My next step was following the Turbulence Training Bodyweight Manual. This is a 6 month program that I am still using today.
I started with the Preparation Phase workouts which consist of 3 circuits that include
- Hip extensions
- Planks
- Push-ups
- Stability ball leg curls
- Squats
- Ab curls
Because of the limitations I have due to my illness, I have been going through each Phase of the manual at a slower pace than is typically recommended. For example, some phases take me 6 weeks rather than the proposed 4 weeks. I have also had to forgo the interval training component of the workouts, although I am slowly incorporating jogging back in to my workout.
Again, it's about listening to your body. As long as I notice improvement (and I journal everything!), it is all good. I know that fitness is a journey; not a race.
While I have always been a fan of bodyweight workouts, having to start from scratch has really made me appreciate just how effective bodyweight workouts truly are. This program is brutal - illness or no illness.
So Helen, my advice is to start by gradually re-building your endurance and consider bodyweight exercises as a means for re-starting strength training if you've taken an extended leave from working out.
Train hards; stay strong.
Peace.
Susan