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тренировка. На 5-6 силовой появилась головная боль левое полушарие район виска и выше. Самочувствие в целом хорошее. Тошноты и других проблем нет. Плохо спал ночь перед тренировкой. Мало и плохо. Буквально через 15 минут прошло. Видимо от перегруза в моменте. ","updatedAt":"2026-07-12T07:57:16.173Z"},"cardioRouteState":{"nextModalityId":"bike","completedRouteSessions":0,"lastCompletedAt":null},"nextCardioModality":{"modalityId":"bike","title":"Stationary bike","initialDuration":"25–30 min","progressedDuration":null,"intensity":"Easy steady pace","instructions":["Comfortable cadence","Light-to-moderate resistance","Conversational breathing","Stable pelvis","No hard climbs or intervals"],"cautions":[]},"recoveryState":{"mode":"normal","progressionDisabledSessions":0,"reviewRequired":false,"lastCompletedStrengthSessionDate":"2026-07-17","lastClassifiedAt":"2026-07-17T13:49:52.003Z"},"recoveryGuide":{"title":"Between workouts","subtitle":"Choose one option that fits today","guidance":"You do not need to complete every option.","options":[{"optionId":"walk","title":"Recovery walk","duration":"20–30 min","intensity":"Easy pace","description":"A relaxed walk that does not feel like another workout.","items":["Comfortable conversational pace","Family walking counts","Flat or easy route","Shorten the walk if feet, Achilles or knees become uncomfortable"],"caution":null},{"optionId":"mobility","title":"Mobility","duration":"8–12 min","intensity":"Gentle","description":"Short targeted mobility for areas affected by prolonged sitting and training.","items":["Ankles and calves","Hip flexors","Hips","Thoracic spine","Chest and shoulders","Gentle neck movement only"],"caution":"Do not use aggressive stretching."},{"optionId":"yoga","title":"Gentle yoga","duration":"12–20 min","intensity":"Easy recovery","description":"A calm session for movement, breathing and recovery.","items":["Comfortable positions only","Slow transitions","Neutral lower-back control","Avoid deep backbends","Avoid aggressive twists","Stop any position that increases back or neck pain"],"caution":null},{"optionId":"cardio","title":"Easy cardio","duration":"15–25 min","intensity":"Low","description":"Optional light aerobic movement without intervals.","items":["Treadmill walking","Stationary bike","Elliptical","Comfortable steady pace","No intervals during the first four weeks"],"caution":null},{"optionId":"rest","title":"Complete rest","duration":"As needed","intensity":"Recovery","description":"Rest is the correct option when recovery is poor.","items":["Poor sleep","Unusual weakness","Dizziness","Increasing pain","Heavy soreness","Signs of illness"],"caution":null}]},"warmupGuide":{"title":"Before workout","subtitle":"Warm up before the first strength exercise","preview":"12–18 min treadmill · dynamic preparation · one light set","treadmill":{"duration":"12–18 min","phases":["0–5 min · Easy walking; gradually increase speed; relaxed breathing","5–12 min · Brisk walk or very light jog; conversational effort; no intervals or leg fatigue","12–18 min · Optional easy jog when recovery is good; otherwise continue brisk walking"],"instructions":["This is preparation, not hard cardio","Do not arrive at Leg Press with tired legs","Slow down or stop with dizziness, unusual weakness, increasing headache, chest discomfort or unusual shortness of breath","Shorten to 8–12 minutes when time, recovery or symptoms require it"]},"dynamic":[{"title":"Ankle rocks","dose":"8 each side","items":["Heel remains down","Knee moves gently forward","Comfortable range","No forced stretch"]},{"title":"Hip hinge","dose":"8 repetitions","items":["Soft knees","Hips move backward","Neutral spine","Stand tall without leaning backward"]},{"title":"Controlled squat or sit-to-stand","dose":"8 repetitions","items":["Comfortable depth","Knees follow toes","Controlled tempo","Use a bench when useful"]},{"title":"Arm circles and shoulder-blade movement","dose":"8 each direction","items":["Small circles first","Neck relaxed","Avoid shrugging","No painful range"]}],"preparationSet":{"title":"Leg Press preparation set","dose":"1 light set × 8–10 repetitions","instruction":"Use approximately half to two-thirds of the intended working load, or the nearest comfortable machine setting. It is not recorded and does not affect progression."},"upperBody":"If shoulders or upper back feel stiff, perform one light rehearsal set before the first upper-body exercise. Do not record it."},"nutritionGuide":{"title":"Daily menu","subtitle":"Simple daily structure · choose what fits today","calorieReference":"≈ 2,200 kcal","proteinReference":"85–95 g protein","sections":[{"sectionId":"breakfast","title":"Breakfast","instruction":"Choose one","options":[{"optionId":"eggs","items":["2 eggs","Rice or bread","1 fruit"]},{"optionId":"oats","items":["Oats","Milk","Banana"]},{"optionId":"yogurt","items":["Yogurt or kefir","Oats or granola","1 fruit"]}]},{"sectionId":"main","title":"Main meal","instruction":"Choose one","options":[{"optionId":"chicken","items":["Chicken","Cooked rice","Vegetables"]},{"optionId":"fish","items":["Fish","Rice or potatoes","Vegetables"]},{"optionId":"tofu","items":["Lean meat or tofu","Rice or noodles","Vegetables"]}]},{"sectionId":"extra","title":"Extra calories","instruction":"Choose one","options":[{"optionId":"whey","items":["Whey with milk"]},{"optionId":"banana","items":["Milk or kefir with banana"]},{"optionId":"nuts","items":["Peanut-butter sandwich or a portion of nuts"]}]}],"dailyBasics":["2 fruits","Vegetables","Regular hydration","Additional rice or milk when body weight is not increasing"]}}