No one likes to miss a workout or two because of an illness, but taking an extra rest day or two is the best way to ensure that you’re not going to spread an illness to anyone else and that you have time to properly recover.

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Before you rush back into your strenuous routine, FitClub has the information you need to determine how much rest is really enough.

What kind of illness do you have?
With a cold, you might still be able to workout through your cold symptoms if your symptoms are above the neck.  If you workout out through cold symptoms, be courteous of your fellow FitClub members and stay home if you’re contagious. If you are recovering and feel well enough to come to FitClub, be sure to wash your hands frequently and wipe down your equipment at the end of every use.  If you’ve been suffering through a viral infection, be aware that viruses can weaken your muscles leaving your workout more difficult than normal to complete, making your body more prone to injury.

Fevers should always be treated with caution. While you wait for your fever to pass, it can be dangerous to continue your workout program.  A fever raises your core body temperature and makes it more difficult to stay properly hydrated.  Adding a workout to a fever puts you at greater risk of a more serious illness and dehydration.

How do you get back into your routine?
Your first workout after any illness should be lighter than your normal routine.  This is your first real chance to determine whether you are really rested and healthy enough to pick up where you left off.  Slow your pace or reduce the amount of weight you’re lifting to ensure that your body responds well during and after your workout. The day following your first workout, scan your body for any signs of excessive weakness, soreness, or fatigue to determine whether you can handle your normal workout load.

Be patient with your body and your recovery.
Illnesses require extra effort from nearly every major system in your body. Even after your symptoms have improved, you likely will feel tired or weak for a few days after you begin to feel better.  During this time, extra rest and lighter workouts are in order to rebuild your strength and your body’s natural immune system.  Rather than beating yourself up for taking an extra day or two to recover, keep in mind that the goal of your exercise routine is to live a longer, healthier life.  Prioritizing your health may mean taking an extra rest day, hydrating properly and allowing your body the rest it needs to operate at full strength.

How do you determine when it’s time to workout again after falling ill? Share your tips with your fellow members in the comments and lets all get through cold and flu season together.