The best way to start training again after illness

The best way to start training again after illness

A winter cold, flu, or virus can seriously disrupt your normal fitness routine, leaving you bedridden and (eventually) craving a good sweat. (Next time, try these tips to properly combat cold and flu germs.)

But how do you get back on the train after an illness? How big a setback did you really have to take? And how much exercise is too much when you first start doing it again? We reached out to Michele Olson, PhD, a professor of exercise science at Auburn University Montgomery, to find out.

Things may not be as bad as you think: If you lie flat on your back for a week — assuming you stick to a regular fitness program when you're healthy — you'll lose about 30 percent of your fitness, especially your cardio output, says Olson. That's a bummer, but with two to three weeks of training — with the right bounce-back strategy — you should be close to your normal physical fitness level again, she says.

So how can you tell if you're OK to hit the sidewalk? First and foremost, make sure you haven't had a fever for at least 48 hours, says Olson, who adds that you should also get a good night's sleep and no longer have any pain.

“If you have a fever, you shouldn’t exercise,” notes Olson. “The energy your immune system needs to fight off bacterial infections is compromised when you exercise.” And that means persistent symptoms are inviting you to get worse — which could predispose you to more intense problems like mononucleosis or pneumonia, she says. (No fun.)

So if you really think you're in the clear, it's important to get back into your normal routine. “If you have had an infection, the increased work of your immune system is a burden on the body,” says Olson. Overwhelm an already overworked body and you'll end up right back in the sack.

As for how to get started, Olson suggests light cardio and then strength training. "It's important to make sure your oxygen delivery system is intact so that your muscles receive oxygen during resistance training," she says. But if you're a yogi (and your body is comfortable with the practice), consider returning to the studio with a light class, as the exercise is less demanding and often moves at a moderate cardio pace, she adds. (Try These 5 Yoga Moves to Beat the Flu!)

Conclusion: Don't naively assume that you can get back to 100 percent immediately. “Do about 70 percent of what you were doing,” Olson suggests. Reducing weights and cardio by 30 percent for a few days will offset the loss of fitness during illness. So build back up slowly, even if you're tempted to push harder. Don't worry, at some point two miles won't feel like 10 anymore.