Any type of upper respiratory infection or virus will affect an individual’s performance to a different degree, even after recovery.
If you are unsure of how to resume training after an URI, here is a five-step plan:
- Assess your fitness level. Before you start training again, it is important to assess your fitness level. A simple way to do this is to walk 500 meters on a flat surface. If you feel fatigued during or after the walk, then you are not ready to resume any form of training yet.
- Start with light activity. Once you have assessed your fitness level, you can start with light activity such as walking, slow jogging, or stationary cycling. Resistance training is not recommended at this stage, as you do not want to put too much strain on your heart. Workouts should be no longer than 15 minutes.
- Gradually increase the intensity and duration of your workouts. Over time, you can gradually increase the intensity and duration of your workouts. However, it is important to listen to your body and not push yourself too hard. Your heart rate should not exceed 80% of its maximum rate.
- Incorporate your normal training activities. Once you are feeling better, you can start incorporating your normal training activities into your routine. Both the intensity and duration of your workouts can increase. However, it is important to still listen to your body and not overdo it.
- Resume your normal training routine. Once you have fully recovered from your URI, you can resume your normal training routine. However, it is important to gradually increase the intensity and duration of your workouts over time.
It is important to note that this is just a general guideline. The best way to determine how to resume training after a URI is to talk to your doctor or a certified personal trainer. They can help you create a plan that is specific to your individual needs.
Here are some additional tips for resuming training after a URI:
- Stay hydrated. Drink plenty of fluids to help your body recover.
- Get enough rest. Your body needs time to heal, so make sure you are getting enough sleep.
- Eat a healthy diet. Eating nutritious foods will help give you the energy you need to recover.
- Listen to your body. If you feel pain or fatigue, stop and rest. Do not push yourself too hard.
By following these tips, you can safely resume training after a URI and avoid further complications.
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