When do you return to exercising after Covid?

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With the risk of cardiomyopathy occurrence in athletes (associated with any virus, not just COVID) I waited the full two weeks. Even then (with the original variant btw before vaccines) I only had about 1/4 power performance ability anyway. I scraped and clawed for another month to get back to where I was, but I felt it was smarter not to push it. At the end of the day, we shouldn’t sacrifice our health in the name of fitness. It’s a long game.


The following is no medical advise since im just a rando on the internet: I havent caught Covid, but for more serious colds i go for an easy rule of thumb: after the symptoms are basically gone, i go for a walk outside. I start slow and increase my walking pace until I am at a “fast but still walking pace”. While doing this, I pay attention to 3 things: – does my heartrate increase faster than normal or feel “off”? – am I able to breath freely without coughing/ache in the lungs/chest? – do I feel exhausted faster/harder than normal? If I don’t find any symptoms and it just feel like walking, I start with toned down workouts. If I feel off, I give it a few more days before doing the same assessment. There is no point of going for a workout too early, “saving” a week to then be knocked out for a month afterwards.


I worked out the entire time I was positive in my home gym. I had no negative effects to my conditioning or ability. Covid is weird. Every single person has a truly unique experience.


I got it about 9 weeks ago. I went from working out 6 days a week (occasionally 7 if you count yoga or a long walk on a treadmill) for 1 to 2 hours to nothing. It is driving me absolutely batshit crazy. I have the ability to work, watch TV, and read just fine. Get up and do something physical and in 10 minutes I am gassed. I am out of breath and my HR shoots to 120, which is not a concern working out of course, but when you are just walking up a flight of stairs you have been walking up for decades? I was only pretty sick for about 12 hours and then mildly sick for a few days and then this ridiculous covid hangover. I am proceeding on how I feel and watching my heart rate like a hawk. This last week it seems like it is finally loosening it’s grip. I already get massively depressed in the winter and my happy place is intense workouts so this has been a real bitch.


This was my experience: I got covid in April 2021. I was unvaccinated (I wasn’t eligible yet). At the time I was training for a 1/2 Ironman and doing about 16 hours a week of intense cardio, 3 hours of walking/easy cardio and 3 hours of strength training. I contracted it on a Friday and didn’t have any symptoms until the next Monday. From Friday to Monday I did normal workouts. I tested positive on Tuesday after struggling with my workouts. I then took a week off. I had moderate symptoms. Fever, fatigue, loss of taste, and mucus in my lungs. After a week I started again the first workout was a 15 mile bike ride and it was brutal. I thought I would never get back to my old self. For a week I did light workouts, maybe an hour a day. But it felt good to cough up tons of mucus during my workouts. I don’t know if this is advisable, but it seemed to help me recover. The week after that I did 1/2 my normal volume. Then the next week I was back to full training schedule. A month after I first had symptoms I feel 100% back to my old self. In late June 2021 I did my 1/2 Ironman and finished in 4 hours 58 minutes.