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Part 1 heart rate

The research of a foreign journal of sports medicine clearly gives a complete guide to exercise recovery, and the suggestions are as follows:

The first stage is 10 days: take a rest after being positive or having symptoms, and don't do any exercise;

The second stage is 2 days: walk for 15 minutes each time, and the heart rate should not exceed 70% of the maximum heart rate;

The third stage is 2 days: jogging with a maximum heart rate of less than 80%. Within 30 minutes of the first day and 45 minutes of the second day, the degree of non-enhancement only increases time;

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

It is recommended that you monitor your heart rate at any time. In case of dyspnea, chest pain, palpitation, persistent pain, etc., you should immediately stop exercising and seek medical advice.

Part 2 Subjective fatigue

WHO suggests that the recovery exercise after COVID-19 should be divided into five stages, and each stage should be maintained for at least 7 days before entering the next stage. The exertion degree should be divided into 0~10 points according to the Borg subjective fatigue perception assessment scale (see the figure below). If you feel dizzy or chest pain, you should immediately stop the activity and seek medical advice. If you feel difficult to complete the exercise at this stage, you should return to the previous stage.

The first stage is 7 days: prepare for recovery (RPE score 0-1): you can sit or stand for gentle stretching, each time for 15-20 seconds;

The second stage is 7 days: low-intensity activities (RPE score 2-3 points): exercise for 10-15 minutes every day;

The third stage is 7 days: moderate intensity activities (RPE 4~5 points): fast walking, climbing up and down stairs, jogging, resistance training;

Stage 4: 7 days: moderate intensity exercise with coordination and effective skills (RPE score 5-7): running, cycling, swimming and dancing;

Day 7 of the fifth stage: return to the baseline exercise and return to the normal exercise before COVID-19.

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