The second stage is 2 days: walking activities, each lasting 15 minutes, and the heart rate does not exceed 70% of the maximum heart rate;
The third stage is 2 days: jogging within 80% of the maximum heart rate, within 30 minutes on the first day and within 45 minutes on the second day, only increasing the time without strengthening;
The fourth stage lasts for 2 days: strength recovery training, whole body muscle training, the intensity is controlled within 80%, the weight is lighter than before, and the time does not exceed 1 hour.
Such as dyspnea, chest pain, palpitation and persistent pain. Stop exercising immediately and seek medical advice.
In addition, Nebraska's medical advice is as follows.
The first stage: rest and recovery: don't increase the heart rate, it takes at least 10 days to fully recover;
Stage 2: below 70% of the maximum heart rate, less than 15 minutes, short-distance walking, easy riding and jogging;
Stage 3: below 80% of the maximum heart rate, less than 45 minutes, sprint, squat, lunge, improved push-ups;
The fourth stage: less than 80% of the maximum heart rate, less than 1 hour, long-distance running (up to 3 miles), high-intensity cycling and rowing;
The fifth stage: the highest heart rate 100%, and normal training and daily activities are resumed.
If you have an exercise health APP, you can set your maximum heart rate at the age of 220-assuming that the maximum heart rate is 185, then the maximum heart rate is less than 80%, that is, it is controlled below the aerobic endurance range 148. However, to be on the safe side, I suggest you slowly recover from the intensity of warm-up. If you have a sports watch, you should also pay attention to monitoring the heart rate during exercise ~