Whether you are going out or training at home, it is important to follow some guidelines to avoid personal injury and reap the benefits of this activity.
Iván Leonardo Duque
Sports physician, practitioner at Coomeva Private Healthcare
To protect yourself and others and to reduce the spread of Covid-19, adhering to the biosafety measures and protocols established by health and government authorities is essential. Of course, this also applies when doing exercise.
- There are multiple programs, platforms, and training routines. Stationary bicycles and simulators can be used.
- Programs usually have the following standard levels: beginner, intermediate, and advanced. If you stopped your exercise routine six weeks ago, starting as a beginner is recommended.
- Sanitize the seat and handles.
- Wash your hands before and after exercise.
- Quaternary ammonium is a practical product for disinfection that, unlike hypochlorite, does not deteriorate surfaces.
- Hydration is essential, not only when going out riding, but also when training at home.
Sports physician Duque clarifies that it is not true that exercise must hurt in order to know it has been efficient, much less “break the fiber of the muscle so it heals back stronger.” The person should not be sore, “unless sedentary and starting a new routine. The first 3 or 4 days you may feel moderate soreness, which should subside,” he comments.
At rest, air movement in the body is at a rate of 8 liters per minute. When exercising, depending on the intensity, it can reach 60-70 liters of air per minute. This is why the issue of physical distance must be expanded.
WHEN GOING OUT
- Masks are essential in preventing the spread of the virus. There are designs that are more comfortable, specialized for sports, but fabric masks are also a good option.
- Masks do not affect performance or retain CO2: as soon as it comes out of the nose and mouth, it disperses quickly.
- If you are in an open field, completely away from other people, it is not necessary to use a mask. If there are other individuals nearby, it is mandatory, either in the field or bike paths.
- Physical distance needs to be greater, because when doing sport, you breathe more heavily. Therefore, the suggested distance is about 3 meters. It is best to stand diagonally or to one side and not in a line.
- In principle, contact between people should be avoided. Do not share water bottles, towels, helmets, or other objects.
- Remember the right clothing: helmet, comfortable clothes, and shoes. Use reflective clothing if it is dark.
WARM-UP AND STRETCHING
- Required in both cases. Hold each exercise for 20 seconds and do 4 reps on each side:
- Calf: lean your arms against a wall, bring one leg back and let your heel stretch out.
- Front thigh: pull your heel back, as it to touch the glutes.
- Hamstring: place your heel on a chair, with hands and knees stretched out, slowly lower yourself to touch the toe of that foot.