AT LONG last — and barring any (knock on wood) last minute announcements from the government — gyms are now finally able to operate in areas under GCQ and MGCQ.
Department of Trade and Industry Secretary Mon Lopez made the announcement yesterday. You may have already seen some of your neighborhood establishments making announcements on social media.
It was one month ago when gyms were already allowed to open. But with the rising tide of new COVID-19 cases and a call for a “timeout” from health workers, President Duterte declared a return to modified enhanced community quarantine for Metro Manila and several other areas. Before some of them could even officially reopen, gyms in these communities had to close again. And even with the lifting of MECQ on August 18, gyms were still officially shuttered.
Anyway, the long night of the gym industry is finally over. After almost six months, it’s back to (socially distanced) working out.

But what happens if you haven’t worked out since the lockdown started last March?
Good question.
Anxiety, health concerns, the lockdown, job pressures, economic worries — all of these may have stopped you from getting any physical activity during the quarantine period. We’re not here to judge. We’re here to help get you back on track.
And surely gyms are there to help you out, too.
But first, before you decide to go back to the gym, let’s get one thing clear: You must follow health and safety protocols. Yes, you’re going to the gym to work on your health. But there’s a pandemic still going on, and you also have to think of the health of others.
“The government is leaving it to us to use all the information given to be able to get back into our normal lives safely,” said Aldo Panlilio, strength and conditioning coach of the Phoenix Fuel Masters, who also owns a Pasig gym called Grind House MNL, which reopened today.

What’s happened to my body in the months I haven’t worked out?
Well, a lot.
"Six months without exercise is a looooooong time," said Chappy Callanta, strength and conditioning coach of the UP Fighting Maroons and lecturer at the UP College of Human Kinetics.
He continued: "Somebody who goes from having a consistent routine to having close to zero in the activity state would have seen a lot of negative adaptations in their physique and body composition."
The maximum volume of oxygen you can use — or what fitness professionals call your VO2max — will have decreased over the past few months. A study has noted that, for highly-trained athletes, this drop can reach up to 16 percent over 80 days.
Your VO2max isn’t the only thing that was affected. Your muscle mass would certainly have dropped and your blood sugar levels would have risen. You may have likely gained weight.
In a nutshell: You’re definitely not as strong and in condition as you were before the pandemic.
“If you really haven't been working out at all, even bodyweight workouts, endurance will be a factor,” said Panlilio. “You won't be able to lift as hard, you won’t be able to lift as heavy or do as much reps as before, and your rest periods may be longer than before.”

What should I do in the gym when I’m back?
First — and we cannot stress this enough — follow health protocols.
“Follow IATF guidelines on safety,” said Panlilio. “Always wear a face mask and a face shield if possible. Be mindful of social distancing as well.”
Now, which actual exercise should you do?
According to guidelines set by the American College of Sports Medicine (ACSM), individuals with a “low level of fitness” should begin with low exercise intensities — around 30 to 60 percent of your maximum heart rate. You can work up to the recommended level of 60 to 90 percent of your maximum heart rate.
Advised Callanta: "You can't just go back and expect to pick up from where you left off 6 months ago."
The veteran fitness specialist, who also runs a fitness-oriented Facebook page, added that "chances are you haven't lifted anything close to what you were lifting before. So be patient. Start conservative and challenge yourself by increasing poundage or volume by 10-15% weekly."
This is why gym training is important. A certified, professional trainer will be able to monitor your progression from your current state of inactivity into the fighting shape that you need to be in during this pandemic.
“Another factor will be reintroducing movements and workouts, [as] your joints [and] muscles may feel a bit strained after a long time of not putting them to use,” said Panlilio. “Also you may have to build confidence up to do these movements once again.”

How long will it take to get back in shape?
Various resources have pointed to a period of at least four weeks to get your body back into conditioning. In a training plan that SPIN Life examined, developed by strength and conditioning specialist Ralph Tecson for the national surfing team, anatomical adaptation alone can take up to three weeks.
The ACSM recommends that, during this time, you should exercise for around 20 minutes at moderate intensity at three times per week. You’ll need to develop your strength, your mobility, and your endurance.
Keep your goals small and manageable. Remember: consistency is better than intensity. By working out slowly and steadily towards your fitness goal, you’ll condition yourself to your new routine, and lessen the chances that you’ll drop out again.
From this initial conditioning phase, you will now be able to work out to a greater level of fitness.

Can you work out with a face mask?
This last question is definitely on top of everyone's mind at the moment, so we threw it at Coach Panlilio.
“While it is hard to work out with a face mask, it is possible,” said the Phoenix strength and conditioning coach. ”But if you need to remove it, be mindful of those around you. Either ask permission or go outside to catch a breath or two."
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