ABOUT THIS EPISODE
This conversation lays out a clear, conservative return‑to‑training framework after illness. We cover how to rebuild work capacity with low‑impact cardio, reintroduce loads with free weights, and pace progress using RPE and session caps.
WHAT YOU’LL LEARN
How to stage cardio: start with easy walking or recumbent cycling and progress duration before intensity.
A two‑day full‑body reentry template that uses low volume and submaximal sets.
Simple nutrition and sleep priorities that support recovery without complexity.
How to use RPE, step counts, and weekly caps to avoid doing too much, too soon.
KEY TOPICS
Graded exposure for aerobic work (zone 2 emphasis, short bouts, frequent sessions).
Strength rebuild sequence: patterning → light loading → small weekly increases.
Recovery levers: protein, hydration, micronutrients, and 7–9 hours of sleep.
QUICK ANSWERS
Q: How hard should early workouts feel when returning from illness?
A: Keep most sets at RPE 5–7 (comfortable effort) and finish with energy left; progress only if you recover well between sessions.
Q: What cardio is best for a safe comeback?
A: Low‑impact options such as walking treadmills, recumbent exercise bikes, or ellipticals—start with 10–20 minutes in zone 2 and add time before intensity.
Q: When do I add heavier lifting again?
A: After 1–2 weeks of painless movement and light loads, increase weight in small steps (5–10%) while holding volume steady; if fatigue spikes, back off for a week.
SHOP THE EPISODE
Walking treadmill for graded activity
https://www.ironcompany.com/body-solid-endurance-walking-treadmill-t50?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep141
Recumbent exercise bike for low-impact conditioning
https://www.ironcompany.com/sportsart-residential-recumbent-exercise-bike-c55r?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep141
Light commercial elliptical for joint-friendly cardio
https://www.ironcompany.com/light-commercial-elliptical-trainer-xe795?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep141
Adjustable dumbbells for incremental strength rebuilds
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep141
Percussive therapy to ease soreness and tightness
https://www.ironcompany.com/theragun-elite-therabody?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep141
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep141
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
