​How to get back training after been sick or unwell

It’s that time of year where there are colds and flu’s starting to do the rounds again. Some people are asking when can I come back training after been sick or unwell.
 
Here are a few things to take into consideration:
1. Listen to your doctor/ consultant
The first port of call, and the expert on this matter is your doctor/ consultant. Have a conversation with them, or check with them when is it appropriate to go back to exercising again.

2.  Listen to your body
If you are feeling tired, or sore, or low energy, you have to listen to your body and take heed of it. There is no point in going back training too early and finding you are making matters worse for yourself and your recovery time will even be longer. If the cold/ flu hasn’t cleared up, you may also pass it on to other people who might be at the gym.

3.  Start back slow
When you do feel ready, start back slow and steady. This could mean a shorter session the first time back, or it may mean lighter weights/ less reps/ less cardio, or it may mean all of the above! It is better to turn up and do a little and get back into the swing of it, than overdoing it and running yourself down again and being out of action for another number of days or weeks

4. Talk to you coach/ training partner(s)
If you have a coach or personal trainer, or if you workout with a training partner(s), talk to them in advance or when you turn up and let them know what you have been through and how you are feeling now. They will support you and work with you and adjust based on how you are doing.

5. Get back to doing the fundamentals well again
Usually when we are sick our eating habits are disturbed and our sleep is impacted. Get back to eating well, sleeping well and drinking loads of water again will help your overall recovery and set you up for having energy and feeling like working out again.
 
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