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.
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.
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.
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.