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Це стосується і тих, хто перехворів у легкій формі. Багато людей стверджують, що навіть після одужання відчувають занепад сил і не можуть підтримувати рівень фізичної активності так, як раніше. Mixsport зібрав головні рекомендації спеціалістів щодо того, як повертатися до тренувань після COVID-19.\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Ch2>\u003Cstrong>Коли можна відновлювати тренування\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Повертатися до тренувань рекомендують через 10-14 днів після того, як зникнуть всі симптоми. Тобто, якщо у вас все ще наявний головний біль чи ломота в тілі, краще утриматися від фізичних навантажень.\u003C\u002Fp>\u003Cp>Читайте також: \u003Ca href=\"\u002Fblog\u002Ftrenirovki-i-prostuda-cto-nuzno-znat\">Тренування і застуда: що треба знати\u003C\u002Fa>.\u003C\u002Fp>\u003Cp>Тим, хто планує тренуватися у фітнес-клубах, потрібно обов'язково здати повторний тест. Тільки коли він негативний, можна повертатися до спортклубів. Навіть якщо ви вже перехворіли, все одно не забувайте про соціальну дистанцію і правила гігієни.\u003C\u002Fp>\u003Cp>Ті, хто тренується вдома, можуть починати виконувати вправи низької інтенсивності й без очікування результатів повторного тесту. Звичайно, за умови, що ви почуваєтесь добре.\u003C\u002Fp>\u003Ch2>\u003Cstrong>Як правильно повертатися до занять спортом\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Всі експерти стверджують, що після перенесеного коронавірусу тренування повинні бути помірними. Не варто одразу тренуватися у високому темпі. Також рекомендують спочатку виконувати лише 30% від того обсягу роботи, який ви виконували раніше. Наприклад, якщо до хвороби ви пробігали 10 км, то відновлювати пробіжки варто з 3 км. Як тільки відчуєте нездужання, одразу зупиніть тренування.\u003C\u002Fp>\u003Cp>Важливо відстежувати пульс і рівень насичення киснем капілярної крові. Для цього використовуйте пульсоксиметр.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Як правильно повертатися до занять спортом — Як правильно тренуватися, якщо ви перехворіли COVID-19\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F21183\u002FGobPh.jpg\"\u002F>\u003C\u002Fp>\u003Cp>Читайте також: \u003Ca href=\"\u002Fblog\u002Fkak-ukrepit-legkie-s-pomosu-trenirovok\">Як зміцнити легені за допомогою тренувань\u003C\u002Fa>.\u003C\u002Fp>\u003Cp>Крім того, у людей, що перехворіли легкою формою COVID-19, спостерігаються пошкодження артерій і серцевого м'яза. Вони були виявлені при кардіологічному обстеженні спортсменів, які збиралися продовжити тренування. Через це Американська педіатрична асоціація рекомендує обстежити серце перед тим, як відновити заняття спортом. До переліку необхідних обстежень належать ЕКГ, ехокардіографія і консультація лікаря-кардіолога.\u003C\u002Fp>\u003Ch2>\u003Cstrong>Рекомендації лікаря\u003C\u002Fstrong>\u003C\u002Fh2>\u003Ch3>\u003Cimg alt=\"Рекомендації лікаря — Як правильно тренуватися, якщо ви перехворіли COVID-19\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F21182\u002FPw0oR.png\"\u002F>  Аліна Волківська, сімейна лікарка\u003Cbr\u002F> (Instagram: @dr.volkivska__alina):\u003C\u002Fh3>\u003Cp>\u003Cem>«Багато людей, які перехворіли на COVID-19, занепокоєні щодо того, як безпечно відновити заняття спортом, не заподіявши додаткової шкоди своєму здоров’ю.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>Звичайно, перед тим, як розпочати займатися будь-яким видом спортивної діяльності, проконсультуйтеся зі своїм лікарем. Він допоможе вам розробити спеціальний план занять.\u003C\u002Fem>\u003C\u002Fp>\u003Cp>\u003Cem>Через те, що з’ясовується більше даних про вірус та його вплив на організм людини, рекомендації щодо повернення до фізичної активності можуть коригуватися та змінюватися.\u003C\u002Fem>\u003C\u002Fp>\u003Cul>\u003Cli>\u003Cem>Людям, які мали респіраторні зміни, особливо пневмонію, рекомендується відпочивати принаймні 2 тижні після того, як симптоми зникнуть, поступово повертаючись до фізичної активності з акцентом на контролі за своїм диханням.\u003C\u002Fem>\u003C\u002Fli> \u003Cli>\u003Cem>Людям, у яких були проблеми з серцево-судинною системою, рекомендується відпочивати приблизно 2-3 тижні після зникнення симптомів. Якщо був міокардит, слід відкласти активні заняття спортом на 3-6 місяців.\u003C\u002Fem>\u003C\u002Fli> \u003Cli>\u003Cem>Людям, які мали шлунково-кишкові симптоми (блювоту, нудоту, діарею, втрату апетиту), бажано стежити за споживанням рідини та збалансованим харчуванням.\u003C\u002Fem>\u003C\u002Fli> \u003Cli>\u003Cem>Особам, які мали симптоми опорно-рухового апарату, такі як біль у суглобах і м’язах, слід також поступово повертатися до фізичних вправ.\u003C\u002Fem>\u003C\u002Fli> \u003Cli>\u003Cem>Людям, які мали гематологічні симптоми, рекомендовано розпочинати з вправ низької інтенсивності та уникати сидячого способу життя, щоб зменшити ризик утворення тромбів.\u003C\u002Fem>\u003C\u002Fli> \u003Cli>\u003Cem>Тим, хто взагалі не мав ніяких симптомів або перебував на самоізоляції, також варто поступово повертатися до фізичних вправ на 50% від вашої звичайної інтенсивності, але не починати із кардіонавантажень.\u003C\u002Fem>\u003C\u002Fli>\u003C\u002Ful>\u003Cp>\u003Cem>Загалом люди повинні щодня займатися помірними фізичними вправами, наприклад, зарядкою або прогулянками на свіжому повітрі»\u003C\u002Fem>\u003C\u002Fp>\u003Ch2>\u003Cstrong>Які навантаження обрати\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Як зазначено вище, після хвороби краще починати з низькоінтенсивних навантажень. Наприклад:\u003C\u002Fp>\u003Cul>\u003Cli>піші прогулянки;\u003C\u002Fli> \u003Cli>\u003Ca href=\"\u002Fblog\u002Fskandinavskaa-hodba-cto-eto-istoria-polza-snarazenie\">скандинавська ходьба\u003C\u002Fa>;\u003C\u002Fli> \u003Cli>біг підтюпцем;\u003C\u002Fli> \u003Cli>велопрогулянки;\u003C\u002Fli> \u003Cli>йога;\u003C\u002Fli> \u003Cli>плавання;\u003C\u002Fli> \u003Cli>стретчинг;\u003C\u002Fli> \u003Cli>пілатес;\u003C\u002Fli> \u003Cli>\u003Ca href=\"\u002Fblog\u002Fcto-takoe-kallanetika-i-komu-ona-podhodit\">калланетика\u003C\u002Fa>.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>Також регулярно можна виконувати комплекс вправ низької інтенсивності:\u003C\u002Fp>\u003Cul>\u003Cli>присідання з власною вагою;\u003C\u002Fli> \u003Cli>випади з власною вагою;\u003C\u002Fli> \u003Cli>скручування;\u003C\u002Fli> \u003Cli>нахили тулуба;\u003C\u002Fli> \u003Cli>розведення рук;\u003C\u002Fli> \u003Cli>Супермен;\u003C\u002Fli> \u003Cli>віджимання і т.д.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>Відновлювати фізичні навантаження після COVID-19 необхідно під контролем лікаря і тренера. Тоді ви точно не заподієте шкоду своєму здоров’ю.\u003C\u002Fp>\u003Cblockquote>\u003Cp>\u003Ca href=\"https:\u002F\u002Fmixsport.pro\u002Fua\u002Ftrainers\" rel=\"noopener nofollow\" target=\"_blank\">\u003Cem>Професіональних тренерів шукайте на Mixsport!\u003C\u002Fem>\u003C\u002Fa>\u003C\u002Fp>\u003C\u002Fblockquote>",[],{"title":1599,"description":1586},"Як тренуватися після коронавірусу — поради лікаря | Портал Mixsport.Pro",[1601,1614,1625,1636,1647,1658],{"id":1602,"slug":1603,"kind":1584,"title":1604,"subtitle":230,"excerpt":1605,"cover":1606,"accent_color":230,"published_at":1607,"reading_minutes":254,"items_count":990,"preview":1608,"tags":1609},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1610,1611,1612,1613],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1615,"kind":1584,"title":1616,"subtitle":230,"excerpt":1617,"cover":1618,"accent_color":230,"published_at":1619,"reading_minutes":232,"items_count":990,"preview":1620,"tags":1621},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1622,1623,1624],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1626,"slug":1627,"kind":1584,"title":1628,"subtitle":230,"excerpt":1629,"cover":1630,"accent_color":230,"published_at":1631,"reading_minutes":240,"items_count":990,"preview":1632,"tags":1633},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1634,1635],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1637,"slug":1638,"kind":1584,"title":1639,"subtitle":230,"excerpt":1640,"cover":1641,"accent_color":230,"published_at":1642,"reading_minutes":232,"items_count":990,"preview":1643,"tags":1644},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1645,1646],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1648,"kind":1584,"title":1649,"subtitle":230,"excerpt":1650,"cover":1651,"accent_color":230,"published_at":1652,"reading_minutes":217,"items_count":990,"preview":1653,"tags":1654},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1655,1656,1657],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1659,"slug":1660,"kind":1584,"title":1661,"subtitle":230,"excerpt":1662,"cover":1663,"accent_color":230,"published_at":1664,"reading_minutes":240,"items_count":990,"preview":1665,"tags":1666},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1667,1668],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]