如果你感觉到非常迟缓或者疼痛，休息一日。

If you're feeling very sluggish or sore, take a rest day.

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第三十八条用人单位应当保证劳动者每周至少休息一日。

Article 38 The employing unit shall guarantee that its staff and workers have at least one day off in a week.

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星期三：舒适的做一个交叉训练活动(骑车，游泳，空中漫步机)30到40分钟。如果你感觉到非常迟缓或者疼痛，休息一日。

Wednesdays: Do a cross-training (ct) activity (biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.

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