We all know that itch to get back to the gym or out for a run after being stuck on the couch, but rushing back too soon can actually set your recovery back. Our practitioner Madeline Calfas, who is also a Registered Nurse and integrative health expert, says the key is listening to your body’s signals rather than the calendar.
The Golden Rule: Wait For The All Clear
Madeline emphasizes that you should be completely symptom free for at least seven to ten days before you even think about a high intensity session. This includes being clear of any lingering fatigue, chest pain, or shortness of breath.
"Your body has been through a massive inflammatory event," Madeline explains. "Pushing it too hard too early can put unnecessary strain on your heart and your immune system while they are still trying to find their feet."
Start Small And Build Up
Don't expect to hit your personal best on day one. Madeline suggests a phased approach to get your engine running again without blowing a fuse:
-
Phase 1: Gentle movement like a short stroll around the block or some light stretching.
-
Phase 2: Low impact activities like a steady walk or a bit of easy yoga.
-
Phase 3: Gradually reintroducing more resistance or slightly higher heart rates.
If at any point you feel dizzy, unusually puffed, or just plain exhausted, Madeline’s advice is simple: stop immediately and give yourself more time to rest.
Watch Your Heart Rate
One of the sneaky things about recovery is how it affects your heart. You might find your heart rate is much higher than usual even during a light walk.
"Monitor how you feel and keep an eye on your recovery time," says Madeline. "If it takes ages for your heart rate to settle back down after a bit of movement, it is a sign your body isn't quite ready for more just yet."
The GMC Approach To Recovery
At GMC Cosmedical, we are big believers in supporting your body from the inside. This means staying hydrated, keeping up with quality nutrition, and prioritizing sleep while you get back into your groove.
Listen To Your Body
There is no prize for being the first person back at HIIT training. Madeline and the team at GMC Cosmedical want you to stay healthy for the long haul. If you are feeling a bit flat or unsure about your recovery, come in for a yarn. We can help you look at your overall wellness and make sure you are supporting your body properly as you get back to your best.
