5 Steps To Get Back To Your Gym Routine After Sickness

Check out 5 steps to get back to your gym routine after sickness.

No matter how healthy you try to be, some things are certain. You will get some virus or bacteria and that will force you to stop doing your physical activities the way you wanted to. Begin sick sucks, especially if you were in the zone going to the gym regularly and suddenly have to stop.

What took you some time to get used to – going to the gym, making progress with exercising – can take a serious hit when you get sick. But we can rely on solid info from Marcus Filly to understand the steps to get back to your gym routine after sickness.

Marcus Filly is a 6x CrossFit Games athlete who has developed a different kind of training that combines CrossFit style workouts with his method of “Functional Bodybuilding.” The functional bodybuilding concept consists of the idea that you can be fit (functional) and look good (bodybuilding) at the same time.

However, in his latest video, Marcus got COVID after two years of dodging the pandemic, and so he shared 5 steps to get back to your gym routine after sickness.

5 Steps To Get Back To Your Gym Routine After Sickness

In Filly’s 5 steps to get back to your gym routine after sickness, he first talked about what to eat.

“I made sure to keep 80 per cent of my diet routine. I kept protein the priority in every meal and stuck to my normal fruit, meat, and dairy diet. I gave myself 20 per cent wiggle room to have some foods that felt a little more comforting during the sickness.”

When you can do the workout as often as you would like, nutrition is a key area to keep your energy and body composition going in the right direction.

Filly says that you should think of nourishment instead of dieting while you are sick. That means food high in protein, unprocessed, whole ingredients, fruits and vegetables.

What about movement and exercise? First, you should always listen to your body. Filly says that, when he could, he would do longer walks daily trying to reach the 10,000 steps to keep his metabolism going.

Movement is medicine, but what you don’t want is to push too hard, too fast, that leaves you worse off.

The recipe for healing after getting sick is to do exercises without the pressure of hitting hard or lifting heavy. This is not the time for a challenge or to do high-intensity exercises. “Forget where you are in the training cycle or program for the moment, and make it the goal, in the gym, to just move well.”

So what are the 5 steps to get back to your gym routine after sickness? Here are some things you can do that will naturally drive your eagerness to challenge your body again.

Commit to quality warm-ups – 10 to 15 minutes to work up a little breathing and sweating
Quality focus vs intensity – lower weights and take slightly longer rests
Consider skipping the elevated heart rate conditioning
Leave some in the tank – leave the gym feeling like you could have pushed harder, but chose not to
Stay in the present – find days when you can be lazy

And that was Marcus Filly’s 5 steps to get back to your gym routine after sickness. For a full explanation from the man himself, click on the video below.