Fitness after Covid-19

Words by Simon Webster

Now that we’ve passed the year mark of living with the Covid-19 pandemic, increasingly more is being understood about some of the long and short-term ramifications of the virus. We recognise that it can be a challenge to ‘return to normality’ in everyday life if you are recovering from Covid-19, especially when it comes to exercise.

Firstly it's important to understand what long Covid is, and why it is crucial to have a structured 'rebuild' programme when returning to fitness.

What is long Covid’?

Post-Covid syndrome is diagnosed when someone experiences signs and symptoms that develop during or following a Covid-19 infection, which continue for more than 12 weeks that are not explained by an alternative diagnosis. The condition usually presents with clusters of symptoms and many with post-Covid syndrome can also experience generalised pain, fatigue, shortness of breath, problems concentrating, joint pain, anxiety, stomach aches and persisting high temperature.

The long-term effects of the illness can be debilitating, even for young, fit people, or those who did not go to hospital when they had Covid-19 symptoms initially.

How we are supporting members with long Covid

Our member’s health and safety will always remain our top priority, which is why our fitness professionals within the Goodwood Health Club team are continually studying to ensure their professional development is up to date with the latest industry knowledge.

In response to the pandemic, our coaches are studying a specialist curricula with a specific focus towards vulnerable groups as well as understanding the direct affects of Covid-19 and long Covid. We believe this a vital step to ensuring our coaches are fully equipped to support individuals rebuilding their health and wellbeing when returning to the club.

As a result, we are able to provide support for our members who have suffered from Covid-19, or are still recovering from long Covid, and mapping out a safe and effective return to the club.

Over consultation, we can establish the best programme of development supported by our unique 'Health Pit Stop Programme', which includes a full body scan using our BC380 Body Composition Analysis machine, giving results on total body water, BMI, body fat %, visceral fat, and skeletal muscle analysis.

We then create bespoke lifestyle and exercise goals to start to develop the best 'rebuild' plan. If you are suffering or have suffered from long Covid we also provide a basic fitness test and functional screen analysis, so we can carefully plan the best road map for you.

Not ready to return to the gym?

If you are suffering with long Covid and are not yet able or ready to return to the club, it is still important to try and focus on ‘rebuilding’ at home. The ‘rebuild’ programme is focused around heart rate variability, and encouraging affected members to monitor their training zones. We suggest to avoid high intensity training, aerobic and anaerobic activities, and focus on staying at a steady heart rate zone.

We recognise that long Covid affects individuals differently, however mobility and stretching classes such as Yoga or Pilates and light resistance training along with body weight movements are a great foundation to begin with, then introducing cardiovascular movements such as a static bike, outdoor walking and gentle rowing later on.

The key is slow progressive workouts and it’s important to remain in a low intensively level throughout with plenty of rest days to recover, especially early on. We recommend monitoring your heart rate either using our cardio machines where applicable, or better yet, using a heart rate belt.

Speak to us

If you have experienced long Covid and are ready to return to fitness, it’s really important to understand your pathway and assess where you are. We would be happy to help with either a phone or in person consultation, just simply get in touch at healthclub@goodwood.com