By Tamera Clifton
If you were a regular at the Wellness Center before Covid-19, you may be feeling excited to return when we reopen in Phase 1. Before you dive back in full-force, however, please take a moment to check in with some of the changes your body may have gone through during the isolation of the pandemic.
Even if you have been participating in cyber workouts and venturing out for walks, chances are you have been at least slightly more sendentary since mid-March and have almost certainly been spending more time sitting. The effects of this are not irreversible but you will need to acknowledge them when starting to exercise again.
Our bodies are amazing and adaptable. We respond to the stresses we place on the body, and it is this bioplasticity that makes us respond so well to exercise. That is a great bonus when we are working on our strength, whether by resistance training, cardiovascular training, and even participating in activities of daily living. In fact, those activities of daily living actually contribute to our fitness more than you may realize, and replacing your weekly grocery store trips with more couch time can effect your posture, strength, bone density, and endurance.
But do not worry! You can get it all back. You can improve your cardiorespiratory endurance, bone density, and even build muscle at every age. You just want to be smart about it to avoid injury and excessive discomfort. The key is to START SLOWLY. You are going to be better off having a workout that was too easy and know you could do more next time than you are coming back too quickly. If it's the latter, you will at best have a terrible case of the DOMS (Delayed Onset Muscle Soreness), and at worst, you can become injured and have to refrain from exercise again. So how slowly should you start?
A good place to start is at about 60-70 percent of your previous workload. So if you were using 4 pound dumbbells previously, drop back to 3 pounds at first. If you were pushing 120 pounds on the leg press, push 80 pounds when you start back. If you were walking on the treadmill at 4 miles per hour and it felt like a good push, take it back to 3.3 or 3.5 to get started. It might feel pretty easy, and you might have a bunch of adrenaline and endorphins reminding you how good it feels to move, but give yourself the gift of ease for the first few workouts. All that exhilaration you feel might cloud your mind to the actual work you are doing, and you will pay for it later. Taking that nice easy return allows your body to make a gentle change. The gentle change will still likely involve a little bit of the DOMS, but at a more tolerable level of soreness, and the gentle change will hell help you avoid the extra stress from wreaking havoc on your joints. When your muscles are too weak for the workload, your joints will take on some of the extra stress and are more vulnerable to long-term damage. The gentle increase in load/intensity will benefit your bones, allowing the bone density to safely increase, making the whole structure more solid and ready to regain whatever losses you have incurred during the period of isolation.
How long should you stay at the reduced rate? As long as you need to. Thankfully, it is relatively easy to get back in shape after a short break, so you can trust your vibe. Give yourself at least 24 hours after your first workout, and even 48 if you can be patient. This allows you to really see how your body has responded. Sometimes if you work out particularly hard, the soreness "waits" a day, and you get hit with VERY sore muscles, two days after the workout, so be cautious. After you have done three workouts at an easier level, you should find that the recovery feels easier and you can start working back up gently from there.
CARDIO
For cardiovascular training, that is going to look a little different. You will still likely experience some DOMS, but the intensity of the workout will give you more immediate feedback. Because cardio training uses large muscle groups in conjunction with your heart and lungs, you will feel the effects of your possibly-reduced endurance more immediately - during the workout itself. You can help yourself by being responsive to those cues. If you are laboring for breath, you are working too hard. If you feel your heart pounding, you are working too hard. If you are having trouble maintaining a tall, easy posture, you are working too hard. Give yourself those first three easy workouts before you build up, but also give yourself permission to be responsive. Knock that speed down a bit. Reduce the tension on the bike or elliptical.
You will be wearing a mask while working out, at least in Phase 1. That has an obvious effect on your ability to do cardiovascular training. First, you may not be able to take in air as comfortably as you could without a mask. Secondly, some of the air you are taking in is your own exhaled air, so there is a little lower level of oxygen in the air you take in to your lungs and your bloodstream when you are wearing a mask. It is safe to exercise in a mask, but it is almost like high altitude training in a way. In simple terms, the less oxygen you take in per breath, the faster you breathe, the more your heartrate elevates, and the sooner you fatigue. This is just science, and there is no point in trying to prove anything to yourself or anyone else. Your blood is not getting oxygenated in the same way as it does in "normal" circumstances. So pushing hard is off the table for now. Start slow, adjust to slower if necessary, and give yourself weeks to get back to where you were. Going too hard can hurt in some very lasting ways, but staying gentle is safe and will give you more benefit in the long run, and that's what we're after.
CORE STRENGTH
Core strength and stability will need to be rebuilt. I think it's safe to say that all of us have spent more time seated than we did before the pandemic. The isolation is a big reason why we have been able to stay Covid-free here at the Plaza, but sitting does introduce a few undesirable side effects. When we sit, the muscles of the core are largely deactivated, as the job of supporting your body has passed on to your chair. Depending on the shape of your chair or couch, the pelvis is tipped a little or a lot, and the lower back flattens out to meet the shape of the chair. This deactivates the abdominal muscles even more and they respond by weakening. Weak abdominals and a tipped pelvis lead to tight hip flexors and a stressed-out lower back. Luckily, these muscles can strengthen and stabilize with a little daily attention. If you are participating in any of the classes on Channel 981, you have done some seated core work in the form of planks, controlled spinal twists, and seated sit-ups. Add a little bit of core work each day to keep your posture long and stable and keep these muscles strong to support your body as you work back to your previous levels of muscular strength.
NUTRITION
Finally, let's consider the nutritional aspects of returning to exercise.
You MUST take in enough water. Bring a filled water bottle with you to exercise, and make sure you are sipping throughout your workout, as well as after. You may consider adding an electrolyte tablet (such as Hammer Fizz) to your water if you are able to supplement. (Quick tangent: electrolytes are the chemicals that aid in muscle contraction - nutrients such as sodium, potassium, and calcium - and safely adding a supplement can aid in recovery as well as avoiding muscle cramps. Most people can safely take them - people with certain heart conditions are cautioned to avoid supplementing electrolytes. Check with your doctor). Staying hydrated is essential always, but during exercise it is particularly so. Dehydration can lead to disorientation, changes in blood pressure, reduced reaction time, and other negative effects. Sip frequently to thirst, and don't overdo it.
You should eat about 1-3 hours before exercise, and that should include some carbohydrates, such as bread, fruit, juice, or vegetables. Carbohydrates give your body quick energy that is used during exercise. Exercising on an empty stomach can cause weakness, cramping, and lethargy.
You should eat within 90 minutes of challenging exercise, and ideally within 30 minutes. This post-exercise meal should contain a little bit of carbohydrate and protein, which plays a large role in muscle rebuilding. Something simple like peanut butter on bread or chicken and salad or even just a glass of chocolate milk can fit this bill. Taking in enough protein and getting enough sleep (muscle repair works at its peak while you are asleep) are vital to getting your pre-pandemic strength back.
Ultimately, if you remember that you had over 3 months to become unconditioned, you will be kind to yourself and allow your body to re-adapt to exercise. Please feel free to reach out to me or any of the Wellness staff to help with your goals.
