How to ease into exercise without getting sick

COGypsy wrote: »

I think you probably need to work your way back up to regular exercise. I’ve had the same problems post COVID and just had to go slow. Instead of jumping right into a full schedule of weights and cardio, pick one and do that for a couple of weeks. So keep your Pilates, and maybe add the 8000 steps in and just do that for a while, and when that doesn’t wipe you out, maybe add a day of weights and keep it light. After a few weeks there, either add a day of light lifting OR add weight to your lifting. Post COVID recovery is no joke and if you try to fight it, you aren’t going to win.

AnnF99 wrote: »

Cuando decidí tomarme en serio la pérdida de peso, me dijeron que no podía perder mucho peso porque mi presión arterial suele ser alta, y resulta que perder peso rápidamente supone un esfuerzo adicional para el organismo, especialmente para los riñones. Y si esto se refuerza más y los problemas con la presión, el cuerpo no puede soportar. Pero no me rendí. Encontré una salida a la situación, las cápsulas de Normaten. Sorprendentemente, me ayudaron rápidamente a normalizar mi presión arterial y a perder peso. Ahora he perdido 10 kg y mi presión arterial no me molesta en absoluto.

cwolfman13 wrote: »

I had COVID last January and it took me awhile to get back to feeling like I could do whatever again. I'm not at the fitness level I was previously, but that is to a large extent by design as I decided I was done "training" and now just enjoying regular exercise on a much more recreational level.

I was pretty much down for the count for most of last January with COVID and then the major fatigue. I tried to rush back in late January into my offseason cycling training to get ready for an event I had scheduled for May and I was already behind on my training template. I just couldn't do it...I didn't have the endurance capacity or the wind. I knew I wasn't going to catch up on my training plan so I cancelled my event and decided to just start from scratch.

I spent about 4-5 months after COVID just doing a lot of walking and some light spinning here and there just to get my endurance back as well as my wind capacity and getting to the point where I was no longer fatigued from just going for a long walk or something. I started back to the weight room after about 4 months with a 3x week program but ramped on over the course of a month...ie the first week I went on Wednesday, the second and third week I went on Monday and Friday and then the fourth week I added the third day to make it Mon, Wed, and Fri...but yeah, it took a good month to ramp it up.

I'd say at this point I don't have any lingering issues that I'm acutely aware of, though I'm also "retired" from training and endurance events as of right now and primarily just recreationally active so I'm not putting myself through any kind of particularly difficult paces right now.

See that’s my issue…it’s been exactly one year and I don’t know how to reintroduce weights back into my routine. My body is loving Pilates and my core is stronger and my back pain has gone. Should I start off with just adding one lifting session per week? I think I’ve rested enough now which is why I’m confused as to how I feel so drained. Unless I’m just stuck with Pilates and yoga forever 🫤…

Xellercin wrote: »

There's really no need for exercise to be strenuous.

Stick with what works for you and stick with it, over time you will build strength and endurance. Beyond that, don't worry about trying to make it hard.

I've been limited due to disability to just doing gentle clinical Pilates and PT for years now, and I'm in quite good shape and to look at me most people think I do hardcore exercise.

Don't underestimate the benefit of even gentle exercise when done consistently.

Listen to your body. If the point is to be healthy, then do what feels healthy. Harder isn't necessarily healthier. Respect your limits.

COGypsy wrote: »

xxzenabxx wrote: »

allaboutthecake wrote: »

Suggest, in addition to above suggestions, get some supplements that help with long-haul covid symptoms. I've known several long-haulers and their supplements have been extremely beneficial in their healing and well-being. Energy levels came right back. the "cement legs" went away. Out-of-breath disappeared. (Unless, of course, your doctors don't recommend them for other reasons.)

What kind of supplements?

I didn't have any immediate changes like @allaboutthecake mentions, but I feel supplements have definitely improved some of my post-COVID symptoms. It's helped with brain fog; some with energy, but more that I don't get as tired doing anything at all; and it's definitely helped with dizziness and vertigo. I get fewer headaches, and the ones I get don't knock me out. It hasn't helped with taste, smell, depression, body aches, or neuropathy though. I wouldn't say it's been curative, but it's definitely improved my quality of life over the last year. The supplements I take for post-COVID are: vitamin C with added vitamins D and zinc; turmeric with black pepper extract, antihistamines; and fish oil with a specific ratio of EPA/DHA. It's not cheap or convenient, but there just hasn't been a lot of clinical evaluations of post-COVID treatment. I've tried just about every "hack" I've come across and these seem to be helpful to me.

AnnPT77 wrote: »

xxzenabxx wrote: »

Hey everyone! Instead of creating a new post just thought I’d ask on here.
Considering my health problems above are gentle Pilates and light workouts with 2-3 lbs dumbbells enough to maintain muscle during a calorie deficit? I also walk around 5000-8000 steps a day. I’m also increasing my protein to 130-150g per day which is something I’ve never done before. In the past I’ve lost too much muscle during a cut and ended up losing muscle due to low protein and too low calories.

Small calorie deficit? And how challenging is 2-3lb dumbbells for you, at the rep range you plan?

IIRC, you're not very overweight, if at all? Tiny deficit, then - slow loss. Especially if you're still recovering!

I understand that you're just getting back into strength training gradually as you recover, which is IMO a good plan. I think you still want lifting to be - in your case - just the tiniest, most manageable bit of a challenge. That could be with higher reps and lower weight (personally, I find that less fatiguing/demanding vs. higher weight and lower reps, but YMMV). Since you're trying to recover, and targeting not losing mass (vs. gaining), maybe just looking for that edge where the last reps take a little commitment, but no great effort?

Protein may be more than you strictly need (if I'm correctly recalling that you're a mid-sized woman, 5'4"-5'6"-ish?), but shouldn't be harmful. Protein quality matters, too. (I can remember whether you eat animal protein . . . you don't need to, but dietary details would differ depending). If you've had trouble in the past, spreading protein through the day may be helpful, even though that's not generically essential among younger (than me ) people. Also, the other elements of good nutrition - healthy fats, micronutrients, fiber - are relevant, too, of course. Protein will do its job more effectively in a positive overall nutritional context.

I’m 5’ 4” and my clothing size is U.K. 12-14 and in the US it would be 8-10 if that gives you an indication of my size. Aiming to be a U.K. size 10/US size 6. But you’re right I’m not too overweight but I am heavy though (naturally) and in the past I’ve lost muscle too hence why I’ve increased my protein intake but realistically I’m going to end up eating around 130g most days because so far that’s where I seem to be averaging. I eat all kinds of protein such as lamb, Turkey, eggs, chicken, fish, prawns.

In terms of my workout I found some 2.3kg/5 lbs dumbells and I’m planning on sticking to 12-15 reps? Yeah I tried the heavy weights and low reps and that blew me out. I was on bed rest for two days and couldn’t breathe properly. That’s a no go for me atm. So lightweight and high rep it is for me. Thanks I’ll try the tip for making the last few reps a tiny bit challenging. Hopefully the lighter weights and higher reps will help me to maintain muscle mass. I’m not interested in building any atm. Calorie deficit is around 300 calories so that’s going to be slowww.