Hey Athletes! Want to know more about how to come back after sickness? Then tune into this week’s episode of Ask Me Anything!Â
Episode 31 of Ask Me Anything is up!
This week Jerred and Joe answer a question from Mikee and Christopher. They want to know how to come back after sickness. The guys explain their approach on coming back to training after they’ve been sick and give some tips as to how to achieve this!Â
Related Resources at End of Three Fitness:Â
- Why Your Coaches Were Wrong About Breathing
- Hardest Workouts Weâ€™ve Ever Done & Concurrent Training AGAIN
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Ask Me Anything: How To Come Back After Sickness
[00:00:00] Jerred Moon: Welcome to garage the math. He asked me anything. It’s pretty simple. I’ll be answering questions from the thousands of athletes that follow our daily programming. If you have a question or topic you want submitted, go toÂ dot com slash AMA. Let’s get started.
Joe Courtney: Hello there, Jared.Â
Jerred Moon: Now we have a question today. It’s from Mikey and it’s also from Christopher and a lot of other people let’s just say in the community, emails we get. And the basic, the basis of the question, what is the best way to get back into your training program after being sick for say a week?
I imagine this is quite different than just missing week because you made that decision. All right. So you get sick. How do you come [00:01:00] back to the training? You know, what happens? How should you work back into things? And I’m going to go ahead and assume if you’re sick for a week. I mean, weeks pretty serious.
Someone taking me out for seven days is like, Let’s just, I mean, what is that? COVID-19 I don’t know. I don’t know how long I haven’t had that yet. I look forward to it. Anyway. What do you think?Â
Joe Courtney: I like to ease back into things. If it’s a week, like you said, it’s that that’s kind of laid me up pretty serious.
Usually the max I’ve been out is like three days and sometimes I just try and get a little bit in, but if it’s like you actually miss a week, just talking it up. Then, yeah, I like to eat back into things cause my body’s probably feeling weak. I probably didn’t eat very much this past week, so I might be a little under nearest.
And I think you just need to start getting some, getting some, any sort of heart rate up, you know, whether it’s a 30 minute zone to jog bike ride, just anything to make you feel better. And always that first train session. Because you’ve taken a week off is going to feel sucky. And it’s probably, you’re probably going to dread it a [00:02:00] little bit.
Like you’re going to want to get back into it, but it’s still going to be like, yeah, this is going to suck, but at least a. Moderate to light exercise, like 30 minutes of any kind of zone two, like cows, something like that. We’ll at least get your foot back in the door. And then the next day you don’t feel like, okay.
Yeah, I feel a little better. I might also encourage you to eat a little bit more that first day, and then you can kind of pick it up from there. And if you’re doing some more of our strength stuff, you might need to like lower. The weight by like five, 10%, depending on where you’re at. just because you might, you know, it’s just a little hard yourself and so you can ease back into it.
It’s not, not a huge deal lowering that for a one or two days. And yeah.Â
Jerred Moon: Yeah. I would say my, how I approach this is normally different dependent on the sickness, because if it’s just like a, a minor cold. I almost don’t change, change anything. Like I will still exercise. I might do like lower my intensity.
Like, I mean, at that time I could go down to a walk. I’m not like I might not be on the programming anymore, [00:03:00] but if something knocks me out, let’s say respiratory. To where it’s harder for me to breathe or whatever. which would be something I think that we could take you out for a week and I’m not actually, I’m not talking about COVID-19.
I was just joking around about that, but, you know, I’ve had like respiratory illnesses before, and I normally notice like the day before, if I’m like training that I just feel a little off like lung capacity wise and like, Oh, like something might be coming here and then it’s kind of the same in reverse.
So, you know, it’s going to be. Getting back into that breathing. You don’t want to like force that, especially if you actually did have anything happening with your respiratory system. So I would give it, you know, a 48 hour to 72 work back in, maybe do like a 30 minutes. Steady state at low intensity for aerobic to just kind of, you know, get, get some breathing in and out of the law at a, at a more at a higher respiratory rate than just sitting around [00:04:00] and then maybe try some strength training the next day.
Make sure you’re not spiking any fevers or anything’s coming back because. Exercise is a stressor on the body, you know, so if you have a legitimate illness, you don’t want any sort of like high intensity, I’m going to go crazy. As soon as I can stress the body relapse, you know, lower the immune system, because all these things, that’s what exercise actually does.
And so you need to be mindful of those things. So coming back into it really easy, but I think over the course of, let’s say 72 hours, you did. 30 minutes, strength, training session, 30 minute aerobic session. And then the next day, maybe some sort of combination of the two and you’re feeling fine. Getting better then.
That’s that’s good. I would say in preparation, nutritionally, yeah, just making sure that you, if it was also an illness to where. I don’t know, things are coming out the back end or the front end, you know, make sure that you get rehydrated really well. Not just with water, make sure there are plenty of electrolytes and food.
You know, your glycogen stores could be a little bit decreased cause your body’s relying more on that during this time, period, if you weren’t eating a [00:05:00] lot. So get the food back in your system, get the water electrolytes back into your system. Ease into it over the course of those two, three, three days.
Make sure you’re good to go. And then, Hit it after that.Â
Joe Courtney: Yeah, they mentally I’m the routine aspect of her probably. Two of the more important things missing one week, isn’t a big deal in the grand scheme of things is just one week. You can bounce back from that. So don’t over, don’t over scrutinize yourself, overthink it of like, Oh my God, I’m just going to lose, lose all kinds of, you know, my flow, my progress, really just getting back to the routine.
Cause if you’re used to the routine and it breaks your routine, sometimes it’s hard to get back into routine. So the most important thing is just, just start doing at least some of the program, whether it’s half days or whatever, just to get back into that. the routine again and not worry about, you know, having the hardest workouts or doing every single thing every single day.
Jerred Moon: I agree. All right. Thank you for the question. Really, everyone who’s asked it and glad we could kind of finally document this, but if you guys want to ask a question, go to [00:06:00] garage, gym, athlete.com/ama, and we’ll get you a response and subscribe. If you’re on YouTube, watching this subscribe to the channel, give us a comment, thumbs up.
And if you are on your podcast player, just wherever you can, five star review, positive comment, we would love that it would really help the show out. but that’s it for this one, guys. Thank you for. Watching or listening.
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