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You need progressive strength work that tells your body, "We still need this tissue." For many people, that means lifting 2 to 4 times per week with basic movements: Squat or leg press pattern Hip hinge pattern Row Press Pulldown or pull-up variation Core work Carries or loaded movement Cardio can support health and calorie expenditure, but excessive cardio with low calories and low protein can make recovery harder

While it helps reduce flu symptoms and shortens illness duration, like many medications, it may cause side effects