After experiencing an illness that left you debilitated and caused severe weight loss, becoming fit once again may not be as simple as hitting the gym. Muscle atrophy is the clinical term for muscles that shrink and become weak after not being used for long periods of time. To combat muscle atrophy, you need to check with your doctor to ensure you're healthy enough for exercise, and then move slowly to give your body time to acclimate to fitness once again.
Step 1
Schedule an appointment with your doctor or physiotherapist to talk about your condition. Make sure that you're cleared to exercise before you try lifting weights at home or going to the gym, as trying to exercise while still sick or weakened can cause muscle damage. Your doctor may also want you to see a physiotherapist or attend rehabilitation depending on how long you were unable to exercise or the amount of weight you lost as a result of your illness.
Step 2
Start exercise slowly, and don't expect to be in the same shape that you were in before your illness. Low-impact workouts are best to help your body and your muscles get used to exercising again. MedlinePlus, a service of the U.S. National Library of Medicine, suggests water aerobics, which can give you exercise while remaining low-impact on your muscles and joints to start. Don't push yourself too hard, or you could risk injury.
Step 3
Rest for a minute or two between exercises, suggests Harvard HEALTHBeat, a Harvard Health Publication. This gives you time to assess how your body feels while exercising and gives your muscles a break so you don't push them too hard at first. If you feel pain or pulling in your muscles, stop immediately. You could be doing an exercise wrong or overexerting yourself.
Step 4
Build up your muscles slowly, and begin using heavier weights and more resistance as you feel stronger. While smaller weights and body resistance make for ideal exercise equipment when you're first working out again, you'll need to slowly amp up your workout to help rebuild your muscles. Use small increments, like going from a light resistance band to a medium resistance band, or going from 2- to 5 lb.-hand weights.
Step 5
Eat a diet high in protein to help repair and build muscle, suggests the University of Georgia University Health Center. Protein is what muscles are made from, so it's important to load up on lean meats, whey protein and eggs. Iron, fiber and carbohydrates can help give you energy to build your muscle endurance, and staying hydrated can have your body functioning better when you exercise.
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