After recovering from COVID, you may be itching to get out and get some exercise, especially if you previously enjoyed keeping fit. While some light cardio training can be a good option, strength training has some particular advantages when it comes to overcoming COVID.
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When our immune system mobilizes to fight a COVID infection, this response, called inflammation, can affect various parts of the body, including the muscles. So regaining muscle strength is one of the benefits of strength training after COVID.
We also know that COVID can affect our energy levels and ability to perform aerobic exercise. Research suggests that during rehabilitation for respiratory problems, strength training, performed either only either along with cardio – improves our ability to carry out activities of daily living that require sustained breathing (functional capacity).
Similarly, a recent review of specific exercise programs for COVID patients after hospital discharge showed that strength training along with a small amount of moderate-intensity cardio was linked to improvements in functional capacity and quality of life, for example, through stress reduction.
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If you have just recovered from COVID, it is important to take things slow. Knowing exactly when to return to exercise depends on several factors, including the type and severity of symptoms.
People who have had symptoms related to the heart or lungs, such as myocarditis (inflammation of the heart muscle), irregular heartbeat, or severe shortness of breath, during or after COVID, should talk to a doctor before returning to exercise.
Those still experiencing severe body aches, sore throat, shortness of breath, chest pain, general fatigue, cough, or fever should avoid exercises to two to three weeks after these symptoms have resolved.
Guidance for athletes with minimal or no symptoms has ranged from continuing to exercise during infection to wait 14 days after the symptoms disappear. However, since most of us are not professional athletes, it may be wiser to err on the side of caution.
Due to the stress caused by COVID multiple systems of our body, particularly our cardiorespiratory system, managing the demand on our heart and lungs is crucial when deciding how to exercise after an infection.
One advantage of strength training over cardio is that it doesn’t require the same oxygen level consumption. This means that we are not forced to breathe harder and faster as we do so.
We can also change multiple aspects of a strength training program to reduce our body’s need for oxygen. Longer duration of exercise, shorter rest periods between sets, faster reps Y higher number of repetitions all increase our need for oxygen. So training with less repetitions and more rest between sets may be a good idea to start with.
exercises to try
Many strength training programs involve training days dedicated to specific muscles such as the back, chest, or legs. For a week, this approach can result in too much overhead when recovering from COVID.
The good news is that compound exercises can work multiple muscles simultaneously, and some research suggests that there is no added benefit to including single-joint exercises in a workout.
Examples of compound exercises include pushups, squats, rows, pullups, deadlifts, shoulder presses, bench presses, and dips.
the authors of A study I mentioned earlier that I suggest training for post-COVID patients might comprise one or two sets of eight to ten repetitions at 30%-80% 1RM (the maximum weight you can generally perform one repetition of the exercise with), along with five to 30 minutes of moderate cardio.
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When you’re ready to increase the intensity of your strength training, if you use weights, increase the weight first rather than the amount of weight. sets or reps. If you’re doing bodyweight exercises, try adding an extra set instead of more reps (to allow yourself regular rest periods), or consider using equipment like resistance bands to increase the challenge.
listen to your body
Although you may be tempted to pick up where you left off, the evidence suggests a gradual return to pre-infection activity levels may be best.
While people recovering from a serious infection should see their doctor, it is recommended that people returning from a mild to moderate infection start around 50% intensity of your pre-COVID training regimen.
When you return to training, or if you don’t normally do strength training but are giving it a try as part of your COVID recovery, be careful if you start to feel very tired. It is essential to listen to your body and adjust your workouts based on how well your body handles them.
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If your workouts feel manageable, you can try the 50/30/20/10 approach used by strength and conditioning coaches to help athletes return to training after an extended period of inactivity.
So start by reducing your overall training volume (the combined total of sets, reps, and weight) by 50% compared to what you were doing before you got COVID. The following week, progress to 30% less, then 20%, then 10%. If your body tolerates training well, at the end of these four weeks, you will go back to doing the same routine you did before the infection.
However, it is important to remember that progress is not linear. You may be able to bulk up each week, but you may also need time to build up more gradually.
