How to Return to Exercising after an Illness

Over the weekend, I got food poisoning. Luckily, it didn’t last that long. However, I lost all my energy and overall felt like I was hungover. Yet, I wanted to return to training as soon as possible. In the past, I have been sick as well and getting back to exercising when you’re not feeling 100 percent is tough. Here are some tips to help you return to exercise after you’ve been ill.

Tips for Exercising after You’ve Been Sick

  • Take it slow. Don’t go all out to crush a workout (especially a CrossFit workout) after you’ve been sick. It’s okay to return to exercise not quite 100 percent, but don’t push your body to its limits. You open yourself up to injury and a longer recovery period from your illness if you do.
  • Drink more than usual during a workout. Stop at logical breaks or at least every two minutes and take a sip of water. Your body needs extra nourishment as it’s trying to fuel your body and recover from an illness.Image result for picture person in bed sick
  • Recovery after the workout is key. Drink your protein shake and recovery drink immediately after you’re finished and don’t cut the dosage. Your body will need all those electrolytes.
  • Listen to your body. I say this a lot, but it’s true. Over the next several days, your body will let you know when it’s ready to be pushed and return to your normal level of exercise. This is different for everyone who has different levels of fitness and a different degree of sickness. Food poisoning is quite different than pneumonia.
  • Be smart. Fitness will always be there. Recover and then hit it hard. Injuring yourself is just not worth it. If your body needs rest, then rest as hard as it is. You’ll be the stronger for it if you do.

Illnesses are a part of life. Luckily, as our immune systems get older, they aren’t a big part of our life. When you’re active and you get sick, take a break. Let your body concentrate on recovery and not performance. Use the time to catch up on a book you want to read or a TV series you want to watch. The mental break can be just as good for you as the physical break. Feel better soon!

Why I CrossFit

Hot Crossfit chicks crossfit competition
Power Snatch in CrossFit Competition

The CrossFit Games is not your average athlete. The CrossFit Games’ athletes are professionals who work out many hours every day. Most have professional coaches who do their programming.

I CrossFit once a day. I take rest days. I push myself but smartly. I strive and am competitive but am okay if I don’t win.

REASONS I CROSSFIT

  • To push my body to its limits
  • To transform my body composition and looks
  • To do things others don’t or won’t
  • To strengthen my mind
  • To improve my self-confidence
  • To improve my self-esteem
  • To have fun
  • To constantly challenge myself
  • To be different

It’s hard at this moment to quantify CrossFit and what it means to me. But this is my attempt.

CrossFit: How to Fill Sandbags

At my last competition, the Turkey Challenge, we had a WOD with sandbags. I fell in love — so much so I bought two sandbags from Brute Force for myself for Christmas. One I filled with 35 pounds and one with 62 pounds.

Filling sandbags is not as easy as it sounds. Here are the steps and methods I utilized:

crossfit chicks working out during crossfit competition with sandbags
Working out with Sandbags
  • Buy sand (play sand is recommended) from your local hardware store or superstore
  • Fill the filler bags accordingly. A less filled bag is more unstable and will tax your grip and balance more. We used a funnel and a measuring cup that had a pour spout. This enabled us to accurately fill the bags with the same amount of sand.
  • Use a scale. After filling the bags, we would weigh the bags on a scale to make sure they were equal.
  • These Brute Force bags come with military-grade velcro. Velcro the bags and place them in the outer shell bag, shaking to make even.
  • You’re ready to begin!

WHY TRAIN WITH SANDBAGS

Sandbag training is utilized for unstable load training which is the ability to unconventionally move or lift an odd object that is unstable or has an uneven load efficiently. This type of training provides a much more dynamic and challenging training experience. You must engage your body’s stabilizer muscles, building coordinated strength and balance throughout your entire body.

Unstable load training is definitely challenging, no doubt about it. And fun. Once I’m healed from my surgery, I can’t wait to get started!