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COVID is no longer a major issue in society and sport. While the virus has not disappeared, it is now considered a ‘normal’ viral infection. Here’s what to consider when resuming training.

COVID is no longer a major issue in society and sport. This is mainly due to the fact that far less testing and searching for it is taking place. But the virus has not disappeared, quite the opposite. New variants keep emerging that can affect everyone. In case of an infection, the treatment is the same as for any ‘normal’ viral infection. Important: the signs of infection should be taken seriously. If you are feeling unwell, you should physically distance yourself from others, rest and don't start training again too soon.

4 key points when resuming training

1. Rest period and medical assessment

• It is important that you are symptom-free before you think of heading back to training. As a general rule of thumb, wait as many extra days before resuming training as you were sick.
• If you have had a severe history of the disease, have persistent symptoms such as shortness of breath, chest pain or extreme fatigue, you should seek medical attention, especially with regard to heart problems (such as myocarditis).

2. Gradual return to sport

• Day 1-3 or as soon as you are fit enough: light activities such as walking, stretching or gentle yoga/pilates
• Day 4- 7: easy basic training up to 30 minutes
• Day 8- 14: moderate training without intensive effort

3. Full training after 3-4 weeks

If you start training without relapsing and you feel fit, you can slowly return to normal training. Keep listening to your body and gradually increase the intensity.

4. Signs you need to take a break

If you experience symptoms such as shortness of breath, chest pain, palpitations or extreme fatigue during exercise, you should immediately stop and seek medical attention.

These guidelines apply generally and not only after a coronavirus infection.

Conclusion

It is important to gradually and carefully approach exercise after a coronavirus or other viral infection to minimise risks and ensure that the body has fully recovered before resuming intense activity.