如果您因COVID-19长时间休息后重新开始训练，逐渐增加锻炼强度非常重要。从低冲击运动开始，例如步行或轻度拉伸，可以帮助您缓慢进入体育活动，而不会对身体造成太大的负担。
当您开始感觉更加舒适时，考虑将各种活动纳入您的训练计划中。这可以通过针对不同的肌肉群来防止无聊并降低受伤风险。例如，您可以在一周内交替进行力量训练、有氧运动和瑜伽。
值得注意的是，大流行对许多人的心理健康产生了重大影响。锻炼是缓解压力和提高情绪的好方法，但是也要注意您的心理健康需求。考虑将正念练习，例如冥想或日记写作，纳入您的日常活动中，或者在需要时寻求心理健康专业人员的支持。
长时间休息后返回训练的另一个重要方面是为自己设定现实目标。如果您没有像您希望的那样快速看到进展，可能很容易感到沮丧，但请记住，健身是一次旅程，而不是一个目的地。沿途庆祝小胜利，并将重点放在提高整体健康和幸福感上。
如果您患有COVID-19并出现更严重的症状，请在恢复任何体育活动之前咨询医生。他们可以帮助您确定安全和适当的恢复时间表。
听取自己的身体并以自己的步伐进行。不要过早地过度劳累，并准备根据需要调整训练计划。请记住，每个人回到健身的旅程都会不同，这很好。
最后，请考虑与个人教练或教练合作，他们可以根据您的个人需求和目标帮助您创建定制的训练计划。他们可以提供有关适当形式、技术和强度的指导，并帮助您在朝着健身目标努力时保持动力和责任感。
由于COVID-19而长时间休息后重新开始训练可能具有挑战性，但这也是优先考虑您的健康和幸福的机会。通过缓慢进行、听取自己的身体并致力于实现自己的目标，您可以为更健康、更幸福的未来打下坚实的基础。
英文版本
after recover from the COVID-19 , what should i do with running training ?
If you are returning to training after a long break due to COVID-19, it's important to take things slow and gradually increase the intensity of your workouts. Starting with low-impact exercises, such as walking or light stretching, can help you ease back into physical activity without putting too much strain on your body.
As you start to feel more comfortable, consider incorporating a variety of activities into your training plan. This can help prevent boredom and reduce your risk of injury by targeting different muscle groups. For example, you might alternate between strength training, cardio, and yoga throughout the week.
It's worth noting that the pandemic has had a significant impact on mental health for many people. Exercise can be a great way to alleviate stress and boost your mood, but it's important to be mindful of your mental health needs as well. Consider incorporating mindfulness practices like meditation or journaling into your routine, or seeking support from a mental health professional if needed.
Another important aspect of returning to training after a long break is setting realistic goals for yourself. It can be easy to get discouraged if you're not seeing progress as quickly as you'd like, but remember that fitness is a journey, not a destination. Celebrate small victories along the way and keep your focus on the bigger picture of improving your overall health and well-being.
If you had COVID-19 and experienced more severe symptoms, it's important to consult with your doctor before resuming any physical activity. They can help you determine a safe and appropriate timeline for returning to training.
It's also important to listen to your body and take things at your own pace. Don't push yourself too hard too soon, and be prepared to make adjustments to your training plan as needed. Remember that everyone's journey back to fitness will look different, and that's okay.
Finally, consider working with a personal trainer or coach who can help you create a customized training plan based on your individual needs and goals. They can provide guidance on proper form, technique, and intensity, and help you stay motivated and accountable as you work towards your fitness goals.
Returning to training after a long break due to COVID-19 can be challenging, but it's also an opportunity to prioritize your health and well-being. By taking things slow, listening to your body, and staying committed to your goals, you can build a strong foundation for a healthier, happier future.
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