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Home / Exercise & Fitness / Covid Recovery Workout Tips

Covid Recovery Workout Tips

in Disease Management, Exercise & Fitness on 15/06/21

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By Praveen & Maahek Nair, BodyProCoach

The Hospital for Special Surgery (HSS) Sports Medicine Institute in New York City published a set of guidelines for returning to exercise after living with mild to moderate COVID-19.

walk

Six Key Areas to Watch

  • For people with hematologic or blood symptoms, the guidelines recommend starting with low-intensity exercises and less sedentary behavior that will reduce blood clot risks.
  • Those who had respiratory symptoms like pneumonia are recommended to rest for at least a week after symptoms subside, gradually returning to physical activity with an emphasis on monitoring their breathing.
  • For people who have had cardiac, or heart, symptoms, the recommendation is to rest for around 2 to 3 weeks after the symptoms stop, while those who have myocarditis, or inflammation of the heart, should wait as much as 3 to 6 months before returning to some form of an exercise regimen.
  • Those who have been living with the gastrointestinal effects of COVID-19 — think vomiting, nausea, diarrhea, loss of appetite — they should keep tabs of their fluid and calorie intake while easing into their fitness patterns.
  • Additionally, individuals who had musculoskeletal symptoms like joint and muscle pain should also embrace a gradual return to exercise before they go back to their pre-COVID-19 workouts.

To sum up, Do only what you can handle.

Workout Post Covid can be broken down in 5 Stages to get to Normal!

According to fitness experts at BodyProCoach, check out the instructions for working out post-covid.

Stage 1 :

  • Exercise should be started 10 Days post symptoms or onset of symptom
  • Must be cleared by health care provider.
heart rate

Stage 2:

Light Exercise for Week 1  – 2 to 3 Times

  • Walk , Light Jog , Stationary bike , no resistance training.
  • Only at 50% of maximum heart rate.
  • Duration 15 minutes .

Stage 3 :

Light to Moderate  –  3 to 4 Times

  • Running Drills
  • Body Weight Resistance
  • Only at 60% of maximum heart rate .
  • Duration 20 minutes.

Stage 4:

Moderate to Intense –  3 to 4 Times

  • Non Contact Activities
  • Sports Specific Drills
  • Only at 70% of maximum heart rate.
  • Duration 20 minutes.

Stage 5:

Approaching Cardio Training Correctly

Normal Training – 4-5 times

  • Resistance Training
  • Weight Training Compound Movements with light weights
  • Only at 70-80 % of maximum heart rate.
  • Duration 30 -40 minutes.
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