The Come Back!

by Marylin Salgado

This has happened to all of us, or just about all of us. We get sick, burn out from working too much or simply go through a period of illness. Then, we end up missing a few days to a few months of workouts. (Some of us were just being lazy, but how to beat the work out blues is another blog altogether). This blog will focus on how to recover and come back from a short to an extended period of time without working out. For starters, focus on hydration. If you are coming back from a cold or flu, or even a simple injury, such as a sprained ankle or other joint injury, hydration is always key. It was thought at one point that 75% of our bodies was composed of water, but if you add each percentage of water in each organ, yes, each organ, even the bones, you will find that percentage to be much higher. Our lungs alone container over 80% water and our hearts over 70%. Our bones contain over 30% water. Our kidneys and muscles contain over 70%, which means that hydration with water or an electrolyte replenishing drink is essential for recovery, especially if you have not worked out in a long time. And for those of you who simply don’t like plain water, there are healthy alternatives to infuse water with and make it taste better.

You can squeeze lemon without adding too much of the sugar. Sugar causes fat accumulation and lack of energy! You may get that sugar high, but the crash will send you home and out of the gym feeling sluggish. Add some berries or even better, add mint, cucumber and lemon with a few slivers of ginger to water. Let this concoction sit overnight and pour into your favorite water bottle in the morning before heading to work or to the gym. It is very refreshing and will help you feel invigorated.

Another thing to focus on is your injury or illness. Even though you are recovered, your body might still be weak and not at 100% to start working out as before. Don’t go to the gym and do 50 squats and lunges and expect to go back the next day. You will hurt in places you didn’t even know existed. Start the first week with light weights and maybe a walk or simple floor exercises. There are literally an array of floor exercises which are low impact and can help recondition your core, arms and legs. Try these for a week or two, then start adding heavier weights for strength and resistance.

Before you know it, you will be back to your pre-injury or pre-illness workout.

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