Getting Fit

Getting Fit

Staying fit is always a challenge for practically everyone. Covid-19 weakened me considerably. Getting back to shape was and is a challenge. Making an effort to do that was the only option.

Baby Steps

I was discharged from hospital post Covid in late Sep. Initially walking 1 km was a challenge. I slowly built up my ability to walk 10 km in 2 hours by the end of Oct. I began to run and also undertake strength exercises in Nov. In Nov I timed myself for 5 km: 34 min. By the end of Nov I had run continuously for 10 km in about 90 min. Strength was still quite poor.

Gradual Increase in Intensity

01 Dec onward I started playing Tennis and became fairly regular with strength exercises as well. In Jan I timed myself for 5 km: 30:30 min.

Vitamin D and Calcium Deficiency

In mid-Dec a doctor friend advised me to start taking Vitamin D and Calcium because the low backache which I had been having for almost 3 years was probably caused by this deficiency. I found an improvement in one week. Earlier, if I sneezed I had a sense of vibration and pain in my spine. This feeling went off by mid-Feb.

Reality Check

In late Jan I got an opportunity to check myself against one of India’s top Tennis players in my age group in a club tournament at Moradabad. I was beaten 6-1. My stroking power and court coverage were exposed as not good enough.

Getting Serious

01 Feb onward I started regular gym and began pushing myself. For practically the entire Feb I trained two sessions a day for 6 days a week. Finishing my cardio sessions and core training sessions in the morning were tough and continue to be tough. Weight training sessions are not that tough. I can handle a decent volume of training but not handle weights as much as I would like to.

I had not squatted with weights for almost 3 years and have recommenced it now as my backache is gone. From mid or end March I am planning to start plyometric exercises and start handling heavier weights.

Status on Date

  • Weight: 75 kg; fat percentage: 16%.
  • 5 km: 28 min.
  • Bench press: 60 kg.
  • Pull-ups: 10.
  • Squat: 40 kg.

Targets by 30 Apr

  • Weight: 76 kg; fat percentage: 13%
  • 5 km: 26 min.
  • Bench press: 80 kg.
  • Pull-ups: 10 with 20 kg weight.
  • Squat: 80 kg.
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