Several exercise and fitness enthusiasts in T&T were elated when May 10 signalled the public's return to outdoor physical activity: running, walking, hiking.
There remained the recommended restrictions, wearing a mask (except for high-intensity exercise), no groups larger than five persons, and the maintenance of social distancing.
Posts and statuses filled with distance and time readouts and sweaty selfies bombarded the social media networks the following day. However, much to the dismay of gym users and contact sports athletes and coaches, they would not be able to resume their usual gym or sports activities.
Phase two of T&T's reopening began on May 21. Still, gyms and contacts sports remained off the list of businesses and activities that got the nod to resume operations. As a coach and instructor, I can understand the disappointment and frustration. It has been two months since the doors of Fine Line Fight Factory closed. We had been excitedly looking forward to resuming practice.
Although athletes and recreational participants are enjoying the online sessions, they are getting restless. They are itching for the 'real thing' and are eager to return to the gym. Also, a closed business means no income and no funds to pay the rent.
But, we understand the decisions undertaken by the government since it is crucial to maintain the health and safety of our athletes, families, and ourselves. Some gym fanatics argued that since restaurants were opened, then gyms should have also been allowed to return business. Perhaps they did not consider that chefs and vendors can wear a mask more comfortable than someone repping out bench presses or squats. Or that one cannot train through delivery or curbside pickup.
In the meantime, coaches and athletes can prepare how they will resume training. To avoid injury and further downtime, one should be careful about how they return to sport after this quarantine/lockdown period. Many are currently conducting and participating in online sessions; therefore, the transition to 'normal' practice should not be too difficult. However, for those who have been idle or did not have the opportunity to maintain their fitness, there are some things to consider.
A gradual restart is highly recommended. Like the periodization concept, one should start with a preparatory phase. It merely means begin with more volume and less intensity. A good suggestion for those who were inactive since the lockdown is that now would be an excellent time to warm up those muscles and re-introduce them to working out! Get those kilometres and miles in - running is a good supplement for any sport.
Be mindful, though; it may not be wise to target a very long run immediately, even at a low intensity. Start with what you are comfortable with and then increase the distance each time you put those running shoes on. The next step would be to decrease the time on those miles.
Another excellent way to gain or maintain fitness is performing calisthenics. According to shape.com, "calisthenics is resistance training with your own bodyweight." For example, pushups, pull-ups, squats, burpees, lunges, jumping jacks, etc or just about any exercise performed without external weight resistance.
Caliathletics.com states that these exercises will help a person to build muscles, get leaner, burn fat, stay flexible (indirectly), and develop strength, explosiveness, and body control. It is also important to begin these exercises gradually. Aim for proper form and technique before focusing on more reps and sets.
Pre-COVID, I trained on an average four times a week. A mix of boxing (punchbag), running, and weight-lifting. As a former athlete who strives to maintain a decent level of fitness, even I fell victim to lethargy during the first few weeks of the lockdown. The manifestation of two and a half pounds on the scale was proof. However, having to teach my colleagues, clients, and athletes online, I was pretty much forced to get up and get going.
That meant I had calisthenics sessions, in various forms - Tabata, HITT (High-intensity interval training) – at least five times a week, sometimes twice a day. I had to start slowly, as did my charges. A month later, there was an overall improvement in the cardiovascular endurance and strength of my online students and myself as well. And the two and a half pounds has since disappeared off the scale.
But, how would I fare when I returned to my usual ten-round session on the bags? Would I be able to start as I left off, or would I have to take it slowly?
A few days ago, I got the opportunity to find out. Ensuring I had three bottles of water on standby, I wrapped my hands, donned boxing boots, and grabbed a jump rope. There was a delay as I debated whether to set the timer for two or three minutes of work time. I decided to compromise; I'd do 2.30 work time, with a minute rest period. Start carefully. That first round seemed rather long, and the rest period was much shorter than I anticipated. A quick check on the timer revealed that I'd selected the wrong time preset.
After my warm-up, I alternated between the kick and uppercut bags throughout ten high-paced rounds of three-minute work time and 30 seconds rest. Surprisingly, my punches felt strong, and my kicks even stronger. Fatigue rarely bothered me. I felt giddy more from delight rather than the heat and humidity present at 1.30 pm. I think it was because I felt strong and conditioned; the effects of calisthenics and eventual consistent training during the lockdown had paid off.