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5 ways to plan a workout during injection "Covid-19 Vaccine"
21-07-2021, 07:58 AM
Příspěvek: #1
5 ways to plan a workout during injection "Covid-19 Vaccine"
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For many people who exercise regularly. The question may arise during this period that Will we still be able to exercise normally before and after the COVID-19 vaccination, although there is no indication from official medical research on the matter? But research has found that regular exercise. It can help improve the immune response to vaccines in people who exercise regularly.

However, another factor to keep in mind before vaccination is the potential side effects. Each person's body reacts differently to vaccines. If there are many side effects It can affect exercise, so it's important to keep an eye on your body after vaccination. We therefore recommend 5 important things that fitness enthusiasts should know to plan their workouts before, during and after the COVID-19 vaccination. as safe as possible

know before injection
First of all, we should be prepared for any side effects that may occur to the body after receiving the COVID-19 vaccine. The Department of Disease Control has identified common symptoms or side effects that may occur after the COVID-19 vaccination, including swelling and pain at the injection site. Body or joint aches, fever, fatigue, nausea, headache, which each person may have different symptoms. Some people may experience these symptoms within 1-2 days after vaccination. While many people may experience mild discomfort or no side effects at all.

Although the potential side effects on the body are unpredictable. But it's often a sign that the body's immune system is responding to a given vaccine. and most will heal within a few days.

don't overdo it
Although exercise can help boost immunity in the long run. But there is currently no clear evidence from research that vaccine efficacy will improve. If the recipient exercises on the same day And because the side effects that may occur are unpredictable. Therefore, the body should be prepared to be as perfect as possible.

before vaccination If there are no medical contraindications Those who exercise regularly may still be able to exercise as before before the vaccination Instead, choose moderate-intensity physical activity, such as brisk walking, jogging, and yoga, which may be done in the morning before the vaccine the same afternoon. But what should be avoided or ignored on the day of the vaccination? It is an experimental new exercise that is unfamiliar or strenuous exercise such as HIIT (High Intensity Interval Training), bootcamp training or even other activities. overdoing more than usual

Dr. Pattaraphon Atimethin, running clinic doctor Samitivej Sukhumvit Hospital advises about exercise before vaccination that “Exercise can cause muscle aches and pains. This can make the vaccinated person more uncomfortable when it comes to the side effects of the vaccine. If you still want to do weight training before vaccination May focus on training the lower body muscles instead of the arm muscles. This may cause more muscle pain at the injection site.”

observe your own body
for safety Exercise should be avoided within 1-2 days after vaccination. due to various side effects that may occur can be debilitating Therefore, you should rest fully before returning to normal exercise. It's important to regularly assess your symptoms. Be mindful of potential side effects and prepare a rest day after vaccination in advance. Although there are no symptoms immediately after vaccination. Still should not exercise vigorously. Because symptoms such as fever or other side effects may occur, and it is important to drink enough water before and after the vaccination.

Relieve arm pain after vaccination
after vaccination Many people may feel pain at the injection site or pain in the arm on the side of the injection. The US Centers for Disease Control and Prevention (CDC) has provided advice on what to do if you develop arm pain after vaccination. frequent arm movement or light arm exercises It will help relieve pain. Introducing simple arm and shoulder stretching exercises. Three poses that stimulate blood circulation in the arms. This may help reduce pain more quickly, including:

Cross-body shoulder stretch: Stand straight, feet hip-width apart. Then stretch your right arm across your chest to the left. Bend your left elbow and hook your left arm over your right arm to bring your right arm closer to your chest. until feeling tight in the right shoulder Hold for 30 seconds and switch sides.
Overhead triceps and shoulder stretch: Stand straight as in the first position. Raise your right arm straight above your head. Then bend your elbow so that your right hand or forearm is in the middle of your back. Grab your right elbow with your left hand and apply a slight pull to stretch the muscles in your right forearm. Hold for 30 seconds and repeat on the other side.
Reverse shoulder stretch: Stand straight and clasp your hands behind your buttocks, straighten your back, open your shoulders, and stretch your arms up until you feel the tension in your muscles. Hold this for at least 30 seconds.
In addition to stretching the three muscles If there are no serious side effects You can also try light bodyweight exercises. or practice simple exercises Use a resistance band instead of equipment like dumbbells, weight plates, or weights. to stimulate blood flow as well

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