Hello everyone, we hope your having a good week so far. If you are a regular reader you will know that we left Korea last week and will be in Bangkok for a few weeks. We decided to get our wisdom teeth out here, which has meant a week off exercise.
So for today’s post, we will be talking about how to deal with ill-health (or getting your wisdom teeth out).. and how to adapt your training plan.
Adapting exercise when sick
If you have a head cold or another minor illness, a cautious approach is best. Sometimes all it takes is a day or two rest to bounce back.
As a rule of thumb if your head cold goes south of your throat you should rest until you recover fully before exercising again.
We often see exercisers complete a workout when they are overly fatigued or when they’re sick. Adding the stress of a workout to an already stressed body is a recipe for disaster.
When sick, it’s important to listen the signs your body is telling you. If you have been sick or taken some time off exercise, ask yourself these questions before attempting a workout:
Is my heart rate higher than normal?
- A higher resting heart rate can indicate your body is fighting an infection. If in doubt, take a rest day.
Am I feeling my usual strong self?
- If deep down you feel off or your body doesn’t feel right, revert to the previous question.
Does it feel like a good idea to exercise today?
- Think about if exercise will help give you energy or make your body feel worse.
Will I benefit more from exercise or rest today?
- One exercise bout won’t make or break your goals. Ask yourself is it worth taking the risk, if you’re feeling unwell.
Getting back into exercise after taking time off:
After our wisdom teeth removal, we took a few days rest. Checking your resting heart rate (RHR) is a good indicator also of your current health status. If your normal RHR is 60 beats per minute and you measure it at 80+, then your body is fighting a virus or infection, so delaying the comeback would be the best option.
Listen to your body. If you feel your usual self, that’s a good sign to resume exercise. If you’re still fatigued or cannot walk far without struggle, take another day or two off.
Once you start back to exercise, start off gently and do 50% of the training volume you did before the layoff. Start back on your easier days and don’t attempt an intense workout until you feel 100% again, or after 3-4 days back.
Until next time. Stay healthy!