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!

CrossFit: When a CrossFit Recovery Workout Turns Into a Workout

I wanted to do a run after my regular workout, and I was thinking an 800 m run would

Summer Showdown 2
CrossFit Assault Bike


Well, there’s a workout I have been wanting to do all week that is 2 rounds of a 400 m run and 21 thrusters (a front squat into a push press) at 65 lbs.

Why not do this one, I thought.

Not the best idea. Even though I love thrusters, after DT yesterday (a CrossFit Hero workout that involves deadlifts, hang power cleans, and push jerks at heavy weights), it wasn’t the best idea. Luckily, it was a short workout.

3 Lessons Learned from Recovery Workouts

  1. Make sure your recovery workout is just that: a recovery
  2. Listen to your body: don’t overdo it
  3. Make it light, easy, and fun

The best part about working out is how you feel afterwards. Enjoy the work, but then celebrate the accomplishment!

Is Lackadaisical the Word?

Ever since I’ve been sick, I’m having trouble pushing myself to do anything.

First off, I’m still not 100%.  I keep coughing.  And occasionally blowing my nose.

During all the WOD’s this week, it took all I had just to make it through them.

Today I thought I was okay, but I came out too strong and had to slow down my pace.

I still beat everyone in my class.  But it wasn’t my best effort.

I’ve been unmotivated to lift.  Especially heavy this week.

Work has sucked.  I just don’t want to work anymore.

Chores around the house.  You name it.  I don’t want to do it.

Being sick and doing anything is tough work.  I’m hoping this weekend to take it easy and let my body recover.  And next week hopefully I’ll feel up to my training.