Returning to exercise post Covid-19 … Made Simple
With the easing of Covid-19 related restrictions coming up in Victoria, I thought id share some tips in order to get back to your previous self, or improve on your previous self. The principles here relate to both strength / endurance training and single / team sports. Whilst the following points are not an exhaustive list, they are important factors to consider in the weeks leading up to both gym and sporting facilities reopening.
Consider your current fitness levels
The first step is to consider what you have been doing in the lead up to the easing of restrictions. This will give you a good baseline to plan future training levels. Practical examples of this may be ;
Person A is currently training 4x per week endurance training, and wants to get back into football
Person B is currently doing nothing, and wants to get back into the gym
Based on the people above having different levels of current fitness, this means that their post coved 19 exercise levels are going to be starting off at different points.
Start slow
When adjusting to a new exercise routine, it is important to gradually build intensity and volume over time in order to minimise overuse injuries and/or pain. It is important to consider that the above two individuals will have different “slow starting” points, based on their current fitness levels.
Person A’s slow may look like 2x endurance training sessions and 2x football sessions per week, where the 2x football sessions are increases in intensity to the current program
Person B’s slow may look like 2-3 weight training sessions per week, with low volumes and intensities, as they are not currently training.
Gradually build over time
Practically, this will be the addition of volume, intensity and or frequency over time. This means that you can aim to improve either or on a week to week, fortnight or monthly basis etc, based on other variables. Progression can either be pre structured or reactive (based on how you are feeling week to week - and / or fatigue management). This is the most important factor, as our recovery levels are finite- meaning there is only so much we can adapt to at one particular point in time.
Consider other factors that impact on recovery levels
Alternate factors to consider when progressing exercise include things like;
Sleep
Stress (both training and non training related)
Work
Nutrition
Motivation
Practically - if you are returning to training and work at the same time (increasing two stressors at once) your tolerance to recovery / adaptation may not be what it was if only one variable was added at one time. This may mean progression may need to be slower, whilst you acclimatise to the new circumstances.
Whilst the above steps are relatively simple things to consider, the main thing that I want to convey is that you can do more in the next few months and years than you can do in the next few weeks. In order to progress long term, load need to be managed, and you need to be training for the longest amount of time that you can, without getting injured.
If you need help with your new exercise routine, feel free to send me an email at strengthosteo@gmail.com for programming or a consultation.