Scaling it up or down.
You can use taiso to recover from an injury or training disruption too. Just aim for movement within the complete range of motion with excellent form. That is paramount before adding any weight and I would always opt for motion over poundages. Avoid the jumping and plyometric variations or anything else that is sudden. Anything your healthcare professional forbids you must avoid. They are the expert not you or me. If it was a severe problem, you want to err on the side of caution. Be sure everything in your body works. Any deficiencies in form should be fixed before increasing the load.
The first workout after a sickness or injury is for inventory, not for getting back in shape. You should see how well things move and check for potential imbalances and weaknesses. Start with no weight for the first couple of reps. If that works, then add a little weight. You could add more, but this is to be sure that loads are transmitted correctly, muscles are functioning and so forth. I would consider avoiding the more taxing bodyweight exercises the first time if they affect the injured body part. You want to feel warm and nicely tingly all over.
You will only come to trust your body if you have successes. Therefore, you want to be sure that every practice builds your confidence.
If you were sick (flu or some other systemic illness), you can have residual muscle soreness. Don’t underestimate how much wear and tear a bad case of the chills or a days-long coughing fit can put on you. The last thing you want to do is find that that those two days you spent in the bathroom with that tummy bug overtrained your lower back which will rip on the first high-weight exercise.
If this is due to a local problem, such as an injury or infection, many times you will uncounsciously conscript other muscles to help, sacrificing structure and form. If you are or were limping in any capacity then a red flag should go up for the workout. Limping even for a few minutes can involve hundreds of repetitions which can have a training effect. For load-bearing joints you have to be sure that you have proper structure before doing much of anything. Too much weight (including just your bodyweight) then might catch you unaware and cause an injury.
You will not return to a high level of activity if you mistrust your body (will that knee go out again?) You must regain your trust or you will be courting problems. Part of your recovery planning is how to plot successful workouts. Just make incremental changes and stick with it.
Cycling your workouts
You should also consider cycling your workouts. By this I mean go in 6 – 8 week phases or cycles in which there is a definite high point for certain activities (say, weeks 3 and 4 are for lots of bodyweight and therefore strength training, whereas as week 5 and 6 emphasize cardio). This will keep you fresher and give your body time to recover. Not to mention that you aren’t a machine and you should have a life, which will change your workout times. Anyway, I’m saying it’s ok to have breaks and you should actually just build them in and be done with it.
I admit that my hobby is working out. So I want to be able to do it pretty much every day. I have some good strategies for always looking forward to a workout and cycling is one of them. The two week time frame is not happenstance. It has been shown that after about two weeks the maximum amount of adaptation in the body has occurred and overtraining can start to rear its ugly head. Cycling means that you get to have your cake and eat it too.