- Engage in a light workout.
The purpose here is to EASE back in to your normal workouts. Do not expect to go all out at this point. I would suggest choosing to start off with a less intense version of your intervals or a modified resistance training workout. If either of these options includes jumping, you may wish to find a substitute.
Options may look like:
Intervals – instead of a normal 1 min. low/1 min. high, choose to perform 2 minutes low, 1 minute high but all variables are less intense than your regular interval session. This may extend your time spent and that is okay. No need to go past 20 minutes….remember the goal is to EASE back into your routine.
Resistance Training Workout – you have a couple options here. Depending on your fitness level and how you are feeling, you may choose to complete a beginner level, body weight based workout.
You may choose to go through the workout once. So instead of completing 3 super sets, you just complete one set of each exercise taking sufficient time between each for rest as needed.
You may choose to pick 2-4 exercises within your workout and complete 2-3 super sets.
Afterwards you can judge how you are feeling to see if you are up to a light interval session.
- Make sure you have something to eat.
This needs to be stated, for when we are sick, our appetite diminishes, but our body needs the fuel, not just to go through a light workout, but to also help your body to recover from being ill. Make sure you eat something light at least an hour before hand.
- Stay Hydrated: Before, during and after.
This VERY important!
Fevers burn up body fluids and you lose extra water and fluids from your skin, lungs and digestive tract if it is infected with intestinal germs. This concern is doubled if you have been unable to keep anything down.
You will lose even more body fluids during a workout when you sweat. So when you are recovering from an illness and you begin to workout again, it is common for your thirst reflex goes on the blink, and very easy to forget to drink.
- Stop if you feel light headed – do not attempt to to keep going.
- Take some extra time to cool down.
At the end of your workout, factor in some time to take a leisurely walk or work in some light stretching.
Bottom line – Listen to your body!