January 13, 2022 | Category: Uncategorized
I told everyone at the gym yesterday that they need to give themselves some grace. Most people have either had COVID in the past 2-3 weeks (myself included), some are fatigued from being sick, fatigued from the Holidays, or just fatigued from the state of the world. You might not be as fit as you were 3 weeks ago, 3 months ago or a year ago. Stop worrying about where you are and focus on what you can do now. Just stay consistent and you will get back, but you have to be patient. For many people just getting their pants on today was a major feat and that’s ok!
You made it to this website, you made it to the gym and that says a lot! Great job…
Now you need to take it easy and allow your body to ease back in to exercise if you struggled with some lingering lung issues. Here is a suggested protocol to approach the right efforts. You might need to adjust this, but make sure you don’t come back too fast. You could send yourself backward.
Week 1 and 2:
Strength Work–only lift to RPE-7 efforts
Cardio- Go on walks, easy bike, keep a low heart rate, make sure it’s conversational level. No hard efforts
Strength Work– lifts can go to RPE-8 but nothing harder
Cardio- Continue to do 3 easy cardio efforts per week, but you can include something that is slightly hard on one day, but be smart and nothing near max effort.
Strength — Lifts can go to RPE-8
Cardio- Continue to do 3 easy days, but you can increase duration and intensity. Listen to your body. It’s tempting to get greedy and go hard too early, but have some discipline.