10 tips to get back to training after an illness
If, it was a simple flu not more than four days, you can resume without any kind of problem, while if the disease was quite long enough to last one or two months, you have to start from scratch by sticking to the program of beginners. Here are 10 tips to get back to training after an illness.
1. Take a test
Once the symptoms of the disease have disappeared from you can take a test before returning to training. For example, a race can be useful to try to understand to what extent the muscles have lost their tone. If the period of convalescence has been very long, you can also avoid doing this test.
2. Resume the weight
When you stop for a long time without training it is easy to put on a few extra pounds caused precisely by the absence of exercise. So among the 10 tips to return to training after an illness, there is certainly to recover weight with healthy and correct nutrition and if necessary, even follow a specific diet.
3. Start with walking
Another of the 10 tips to get back to training after an illness is to take light activities, one of these can be walking. Yes, walking more than runs sometimes can be much more useful than you think and above all helps to lose weight.
4. Avoid straining too much
When resuming a workout after an illness it is advised not to strain right away as there is a risk of relapse if the injury was on a muscular level. So do not get tired in the exercises and in the rush for the rush to return to the same level as when you stopped.
5. Follow a phased workout
Once physical activity is resumed, a cycle workout must be followed. It is very important to alternate phases of intense effort with phases of lighter exercises. As the days go by, you have to go to intensify your training step by step.
6. Understanding the pains
To get back to training after an illness, another useful advice is to understand the nature of the pains. After a period of pause resuming physical activity causes the formation of lactic acid, which in turn gives off pain. It is necessary to understand if the symptom that you hear is this or is related to a reason of health.
7. Avoid training every day
Among the 10 tips to get back to training after an illness, it is very important to avoid straining yourself and your muscles. It is not necessary to train every day, especially in the initial phase. The right amount of physical exercises are those practiced for 2 or 3 days a week.
8. Reach the prefixed goal
To return to training after the illness it is good to set a goal to be achieved within a certain time limit. Just like when you are about to start doing business for the first time. This will facilitate your recovery and make you fit again sooner than expected.
9. Find a mate
When you come back to training after an illness, you need to be sure of complete recovery. It is then advised to be accompanied by someone who may be a loved one, a friend or a personal trainer. Its function will be to support and motivate you in your recovery.
10. Take an appropriate rest
Finally, do not underestimate resting. To get back to training after the illness it is good to rest between one exercise and another without tiring too much. Night rest is also very important, sleep time must not be less than 7-8 hours.
