Two well-known South African champions have given some guidelines on how to keep fit and healthy during the lockdown up until April 16.
International Boxing Organisation (IBO) cruiser weight champion Kevin Lerena, who hails from the South, has to keep his body going over this period of lockdown.
Apart from the fact that he can’t just back off training, he has to keep fit by the end of the lockdown to get back into the ring.
Lerena, who counts on endurance in the ring, has to be mentally fit to endure his part-time job as a paramedic in these trying times.
Springbok 7’s captain Siviwe ‘Shakes’ Soyizwapi, who leads from the front during the World 7s series, knows how to keep his body in shape.
Lerena and Soyizwapi have some pointers on how to keep the body and mind going during this time.
This is the advice the two gives in a question-and-answer session:
Siviwe ‘Shakes’ Soyizwapi
Q: What are your thoughts on our current situation, how are you feeling with the calls that have been made for our country during this time?
A: “We are in a tough situation as a country and the whole world at large, dealing with a disease that is quite tricky to handle and is currently spreading rapidly across the globe.
“There have been challenges from the citizens of SA who are taking the pandemic very lightly as they are not adhering strictly to the regulations and restrictions that have been put out, which has been very stressful. I also feel very selfish from their part, but it seems as though people are starting to see the severity of the situation.
“The current calls being made are good calls, especially the most recent call to shut down the country is a very good call for us. The call was made before things can get out of control and I believe if adhered to properly, it could flatten the curve and decrease the spread of this virus.”
Q: How has this affected your training programme? Will you be working out at home?
A: “Our training programme is in shambles at the moment. Everything that was planned was completely turned upside down.
“In normal circumstances where we would be together as a team, we have to be away from each other.
“Yes, I will be training at home. Even in a personal capacity, I cannot make use of the local gym facilities that I normally would, which has affected my strength and muscle endurance.
“Training at home has tapered off everything in all things training. I cannot make use of school grounds or local fields because the schools have been on lockdown since March 18 and nobody is allowed on the premises, including the learners of the school.
“But with all this being said, I am making use of the space I have at home and I can definitely maintain my fitness. I will not be as strong but I will definitely be at a good level to be able to get back on track as soon as life gets back to normal.”
Q: Could you provide a few tips for the general public on how to keep fit and healthy during this time?
A: “It’s 11 per cent possible to stay fit and healthy during this time.
I suggest:
• Body weight training. (Gym)
• HIIT (high intensity interval training).
Q: Nutritional advice?
1. Don’t drink sugar calories
2. Avoid processed junk food (eat real food instead)
3. Take care of your gut health with probiotics and fibre
4. Drink water, especially before meals
5. Eat vegetables and fruit.
6. Don’t smoke or take drugs, and only drink alcohol in moderation
7. Minimise your sugar intake.
Q: What’s your quick 30-min body buster?
HIIT bodyweight workout
· five-minute warm-up
Do three rounds of: (18 minutes)
30 seconds – burpees
60 seconds – rest
30 seconds – star jumps
60 seconds – rest
30 seconds – push-ups to jump-squat
60 seconds – rest
30 seconds – jumping lunges
1 round of: (two minutes)
60 seconds – mountain climbers
60 seconds – rest
· five-minute cool down.
Kevin Lerena
Q: What are your thoughts on our current situation, how are you feeling with the calls that have been made for our country during this time?
A: “It’s a sad time; however, the isolation is necessary and needs to be taken seriously if our country looks to progress during this testing time.”
Q: How has this affected your training programme? Will you be working out at home?
A: “It has affected me, but a real champion will always find a way! As we speak, I am currently setting up an assault bike from Mifitness in my garage.”
Q: Could you provide a few tips for the general public on how to keep fit and healthy during this time?
A: “It is possible to keep in shape and easily so. Follow online training tutorials.
“I think the key to this isolation is maintaining a good diet because your movements are limited even if you are working out at home. I’ve spotted great online training programmes on Instagram.
Q: Nutritional advice?
A: “Watch your calorie intake, increase proteins, reduce carbs and try work towards that calorie deficit if you are looking to lose weight. If you want to maintain, then a balanced diet for 21 days is good enough.”
Q: What’s your quick 30-min body buster?
Boxing simple home workout incorporated with bodyweight and no boxing bag:
· 10 mins of skipping.
· One min on and one min off burpees. Five sets. Work for one min and rest for one minute.
· Four rounds of shadow boxing (hit the air, with speed and power) 4 x 3-min rounds, with 30-second rests between rounds.
End off with a strength/ bodyweight component:
· Alternate push-ups with body squats
· X20 push-ups, followed by 20 squats. Do this until failure.
Credit for copy questions and answers: About Under Armour (NYSE: UA, UAA).
