S&F Catch-Up: had any breaks from workouts lately?

[CBDB]

My recent bout of Covid illness laid our whole household horizontal, first I caught it, then hubby, then son.

So I thought I’d do this catch-up all about returning from illness or the injury couch. But also if you have not been on any injury or illness couch, let us know how you are doing.

I and family are on our way back to normal, but the length it takes to get back to the same level of fitness is requiring quite a bit of patience on our part.

I’ve been doing the Tibetan Rites as part of my return, and they are the perfect mini workout for after illness. Tomorrow will be my first little run again, or if I don’t manage to get out, than at least a little indoor row. I have a playlist of indoor row-along videos all ready to go, accompanying me from 7 minutes all the way to 37 minutes again.

So how do you manage any returns from illness in the past? Do you have a go-to routine? Or do you just have a plan of increasing time?

So let us know how you are doing, wether you are continuing to go from strength to strength or if you - like me - had to have a bit of an enforced break.

And of course our regular links below might give you some additional ideas for your workout plans.

Links to recent S&F initiatives and our key standard links of all things S&F are provided below:

★ Our classic 5-week S&F plan: healthunlocked.com/strength...

★ And our recently finished 7-DAY TIBETAN RITES CHALLENGE: the 5 Tibetan Rites provide a great morning micro workout for the whole body: healthunlocked.com/strength...

★ Always popular YWA 30-day Yoga journeys: healthunlocked.com/strength...

★ And a link to all our topic folders: healthunlocked.com/strength...

★ And we have badges now, so if you’re interested in seeing these or requesting one for your well deserved achievements, head to healthunlocked.com/strength...

[Gthants Graduate]

Everyday exercise is what I'm falling short of. I seem to be doing the minimum I need to slowly improve my shoulder and prevent my back from going again, but can't find the momentum to move forward ...

[CBDB Administrator Graduate Gold in reply to Gthants]

Well a “minimum” practice is a great thing to maintain and then build on, when ready.

My hubby suffers from his back going at times, so I can imagine.

I realised in recent years that I had not attended enough to spinal mobility and strength, but regular yoga and more recently the 5 Tibetan Rites seem to help with that.

What has worked really well for me (but everyone is different) is setting myself up for a home S&F practice.

[Iwilldothisthisyear Graduate]

I haven’t had any breaks lately as finally doing the physiotherapy exercises I was given has helped my my leg pain alongside the NHS S & F.

It is taking me much longer than 5 weeks to complete the 5 week strength & flex programme. I have just finished week 4 but am going to repeat it at least once again before trying week 5.

It helped me to carry on with the the programme but I tend to do it early in the morning as I am having trouble sleeping.

[Gthants Graduate in reply to Iwilldothisthisyear]

I know that zzzzzzz feeling! Ugh, it's awful right now!

[Iwilldothisthisyear Graduate in reply to Gthants]

It gets light so early doesn’t it 😢

[CBDB Administrator Graduate Gold in reply to Iwilldothisthisyear]

That’s awesome! Well done for getting to week 4! And doing physio exercises.

I also am a morning S&F person. Exception is indoor rowing, which I do late afternoon.

[Iwilldothisthisyear Graduate in reply to CBDB]

I keep saying I will get on the cross trainer but don’t

[ChannelRunner2]

Well, I also ended up horizontally but not with Covid but with a fall during my last run before my vacation in mid-June... Sigh. I bruised my knee during that fall, so I threw away my running plans for my trip to Ireland and instead took a week off. Then I started Couch to 5K again, a slightly accelerated pace (doing weeks 1-3 in one week). It was so wonderful to be running on Inch Beach in Ireland! I just finished week 6.

In addition to the slow increase of my running, I've also added the Running Strong program from Pilates for Runners (see pilatesforrunners.co.uk/pro... , might be behind a paywall, though... ) . That's really helping, too! It seems my knee does not like it when I sit around, so it seems to appreciate the extra movement ...

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

That’s brilliant! Well done! Sounds like you had a sound come-back plan! And a period of rest is not a bad idea!

I haven’t had a fall whilst running yet, but can imagine it really affects one’s confidence in one’s own body. (My body self-confidence was shattered with pregnancy, and I never (or at least not yet) regained my full balance again. )

[ChannelRunner2 in reply to CBDB]

Yes, it has shaken my confidence! Although maybe my instinctive response to get up and keep running a bit (after plenty of cursing...) has helped a bit. 🤔 Maybe it's shaken my over-confidence? I certainly felt humbled because I had thought that I wouldn't fall given how much Pilates I do... And it also reminded me to do a better job listening to my body. I might've avoided that fall if I had listened to the exhaustion... Oh, well. Fortunately, I can learn some lessons from that experience!

[CBDB Administrator Graduate Gold in reply to ChannelRunner2]

👏👏👍🏽

[ToothPickJafah 30D Graduate]

I didn’t do any Tibetan Rites, yoga or any strength training at the weekend but did the rites on Monday and forgot yesterday.

Today I did a wee kettlebell workout and also 60mins on elliptical at a slow steady pace. My cardio has improved so much since I started running.

I also graduated C25K yesterday 🤗

[CBDB Administrator Graduate Gold in reply to ToothPickJafah]

woohoo! And the site is allowing to post again!

Fab!!!