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How to recover from exercise
Recently, I saw a study in the British Journal of Sports Medicine, which clearly gave a complete guide to sports recovery. Let's take a look at the following picture:

The first stage 10 day: rest after positive or symptoms, and do not do any exercise;

The second stage is 2 days: walking activities, each lasting 15 minutes, and the heart rate does not exceed 70% of the maximum heart rate;

The third stage is 2 days: jogging within 80% of the maximum heart rate, within 30 minutes on the first day and within 45 minutes on the second day, only increasing the time without strengthening;

The fourth stage lasts for 2 days: strength recovery training, whole body muscle training, the intensity is controlled within 80%, the weight is lighter than before, and the time does not exceed 1 hour.

Such as dyspnea, chest pain, palpitation and persistent pain. Stop exercising immediately and seek medical advice.

In addition, Nebraska's medical advice is as follows.

The first stage: rest and recovery: don't increase the heart rate, it takes at least 10 days to fully recover;

Stage 2: below 70% of the maximum heart rate, less than 15 minutes, short-distance walking, easy riding and jogging;

Stage 3: below 80% of the maximum heart rate, less than 45 minutes, sprint, squat, lunge, improved push-ups;

The fourth stage: less than 80% of the maximum heart rate, less than 1 hour, long-distance running (up to 3 miles), high-intensity cycling and rowing;

The fifth stage: the highest heart rate 100%, and normal training and daily activities are resumed.

According to the release of the National Health Platform,

The week after Yang Kang is the key.

1. Although COVID-19 recovered from the infection, the virus turned negative, but in fact, it may not have been really eliminated as people said. No matter how the virus is in the body, at this time, the immune system, respiratory system, digestive system and other multi-tissue systems of the body have not fully recovered. We should pay attention to a light diet and eat digestible foods such as millet porridge and noodles appropriately to avoid heavy oil being spicy and salty and sweet. The intake of cold food, so as not to increase the digestive burden of gastrointestinal tract. (Eat less seafood, cakes, milk tea and other dairy products)

2. Balanced diet and nutrition, ensuring balanced intake of whole grains, supplemented by vegetables, lean meat, fruits and other foods.

3. Cultivate the habit of going to bed early and getting up early, pay attention to relaxation and avoid overwork, such as housework, work and games.

4. Relax, avoid too many negative emotions, move more and sit less. If you can't, you can also use Ba Duanjin and other traditional Chinese medicine to keep healthy, stand upright and sit still, nourish qi and blood, help the viscera recover their vitality and strengthen the immune system.