After "Yang Kang", the body often needs a recovery period of 1 to 2 weeks. Can you do strenuous exercise such as running during this period? What are the precautions when exercising? How to scientific movement? In response to the concerns of the "Yangkang" crowd, the reporter of Science and Technology Daily invited Professor Wang Qiang, Vice Dean of the Medical School of Wuhan University of Science and Technology, to answer the questions. Wang Qiang introduced that the immune function of the human body will slowly recover to normal after "Yang Kang". The body is still fragile within one to two weeks, and should continue to recuperate. It is not recommended to take strenuous exercise, such as running, heavy weight, overload training and other exercises that make the heart rate too high. You can walk slowly, or do some light training at home, mainly with bare hands or endurance training. Pay attention to your heart rate at all times during the exercise. If you feel uncomfortable, you should stop the exercise in time. In addition, several precautions should be taken during exercise. First of all, within 2 weeks of "Yangkang", there are potential safety hazards due to intensive exercise. There is a risk of inducing myocarditis. If you feel flustered, chest tightness, shortness of breath and other discomfort, you should be alert and see a doctor in time. Secondly, keep in mind that the exercise should be gradual. Within 2 weeks of "Yangkang", the amount of exercise should not exceed 1/3 of the usual amount. It is not appropriate to increase the amount of exercise when you feel tired after gradual increase. In addition, the temperature in winter is low, so we should pay attention to keeping warm, and try not to do outdoor sports in the morning, so as to avoid the cold air stimulating disease. At the same time, Wang Qiang suggested that everyone should exercise scientifically and pay attention to the following points during the exercise. Pay close attention to the heart rate and strengthen the health monitoring. People without basic diseases can find appropriate exercise intensity first, such as stopping after 5-8 minutes of exercise, quickly counting their heart rate for 15 seconds, if the heart rate is 25-30 times within 15 seconds, it indicates that the exercise intensity is appropriate, and if it is not enough, you can increase the amount appropriately, and if it is exceeded, you can reduce it. If you have a sports bracelet, it is recommended to wear it and monitor your heart rate. It is better to keep the exercise heart rate of "Yangkang" below 100 times/minute within two weeks. It is suggested to focus on low intensity aerobic activities such as stretching, meditation and jogging within 2 weeks after "Yang Kang", pay attention to your body signals, and if you feel short of breath and fatigue, remember to slow down or stop exercising. The World Health Organization COVID-19 Rehabilitation Guide divides rehabilitation training into five stages: recovery preparation stage, low intensity stage, medium intensity stage, compound medium intensity stage, and return to daily training stage. The objectives and intensity of each stage are different. It is suggested that everyone should pay attention to their own body voice, and exercise step by step. Ensure adequate rest and sleep. High quality sleep can promote the increase of T and B cells in the main force of immunity, and enhance the detoxification ability of the liver. Ensure adequate drinking water. It is conducive to the cilia movement of the respiratory mucosa, and can prevent bacteria from invading the mucosa. Drinking more water to keep throat moist can better help the body to discharge harmful substances. balanced diet. Supplement necessary vitamin C and high-quality protein, and eat more vegetables and fruits to ensure our physical recovery. Regulate emotions. In life and work, we should always remind ourselves to release emotional pressure to avoid weakening immunity due to long-term tension. (Outlook New Times)
Edit：qihang Responsible editor：xinglan
Source：http://digitalpaper.stdaily.com/http_www.kjrb.com/kjrb/html/2022-12/28/content_546710.htm?div=-1
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