Some Advice for Returning to Training & Exercise Post Lock-down

Yippee!!

That might be descriptive of the energetic response to the news that the current restrictions, imposed to curtail the COVID-19 disease, will soon be adjusted. The adjustments will allow sports lovers and fitness enthusiasts to lace up their playing shoes put on their fit bits and hit the road again just like the good old days.

The restrictions were so sudden, one day you were all busy doing your morning walk/run, training and gym workout and the next day, BAM, you can’t leave your home! For many, it was an abruptly end to physical activity and exercise while for others, who continued working out under the lock-down, it was a significant reduction in the amount and intensity of the workouts. Whether it was a halt or a reduction, the plans for resumption poses some real risks. One would expect that there is a safe and an unsafe way to resume exercise or vigorous training and it’s more than common sense.  The volume, intensity and frequency of the exercise must be moderate with gradual increases as a key injury prevention strategy. It must be thought through and planned.

The thoughtfulness must be an honest assessment of how much exercise you were able to complete during the lock-down. Whether you were inactive or simply had a reduced level of activity you will have to be very careful with the resumption.  The main principle here is, “NO SUDDEN CHANGES”. At no point in your training or exercise cycle should there be a sudden change, changes must be gradual regardless of the timelines. The abrupt ending of the activities at the start of the lock-down was not good, but we recognize that it was largely out of your control. However, a sudden change to full activity post lock-down is not a good idea at all. This is because sudden changes can lead to injuries which will set you back. In addition, adaptations cannot be forced.  You can’t get fit overnight, whether it be strength, endurance, flexibility, power or whichever fitness component is being developed.

The best plan is one that follows a gradual resumption to activity with the initial volume and intensity approximately thirty to forty percent of the pre-lock-down numbers.  If you weren’t keeping track of those then…shame on you. What you should start with is to sit down and take some time to log as much as you can recall about your exercise or training program, and use those numbers to inform the base for the resumption plan.  For example, if you were working out 5 days per week pre-lock-down then the recommendation is for you to start with twice or at most 3 times per week for the first 2 weeks. Listening to your body and increasing by 10-15% every 4 session is a safe way to get back to full fitness. All measurable quantities will be impacted including mileage, duration of run, number of sets in the gym, and the amount of weights you push.  Additional basic guidelines include properly warming up, stretching, not rushing the workouts and include a cool down routine.

Mind is sometimes out of sync with body and that’s a one factor that may influence over-exerting yourself which can lead to injuries.  If you were infected with the Corona Virus and had the COVID-19 disease, then you will need to be guided by your Medical Doctor in terms of when you can begin exercise and to what extent.

The resumption will be a test of your discipline. Some persons might feel like the initial workout, as suggested, is not challenging enough, but safety is higher on the priority list than degree of difficulty.  The last thing you want to happen is to get injured the first day or the first week post lock-down which could result in a setback that last more than the 14-day quarantine that many had to endure.  Stay committed to your goals and resist the temptation to floor the gas pedal too soon.

If you need more information and some expert guidance on this and all other fitness and performance factors, then feel free to contact us at performance@techniquelab.com.

Be safe and healthy.

David Riley
Performance Coach
World Athletics Level 3 Academy Coach