Balik ke Olahraga paska Covid
Banyak pertanyaan dari temen-temen sports enthusiast yang baru saja terinfeksi virus covid, bagaimana caranya bisa balik olahraga dengan sehat dan aman? Berikut saya jabarkan panduan bertahap dari UK Home Countries Institutes of Sport untuk bisa mulai latihan kembali ke kegiatan normal seperti sebelum covid :
1. Tahap 1 - periode 10 hari, ini periode isolasi mandiri, olahraga yang disarankan hanya jalan kaki untuk aktivitas harian yang tujuannya untuk recovery dan melindung sistem jantung dan pernafasan.
2. Tahap 2 - periode 2 hari minimum, aktifitas ringan, olahraga yang disarankan jalan, jogging, sepeda statis, belum boleh resistance training. durasi olahraga kurang dari 15 menit dan max heart rate 70%.
3. Tahap 3a - periode 1 hari minimum, olahraga yang disarankan sudah meliputi simple movement seperti running drills, sepeda selama maksimal 30 menit dan max heart rate 80%.
4. Tahap 3b - periode 1 hari minimum, sudah mulai boleh berlatih yang lebih complex, latihan koordinasi dan skill/taktik. durasi bertambah jadi 45 menit dan heart rate max 80%.
5. Tahap 4 - periode 2 hari, aktifitas training normal, bangun confidence kembali, durasi menjadi 60 menit dan heart rate max 80%.
6. Tahap 5 - Hari ke-17 Training sudah bisa kembali normal, lakukan yang biasa dilakukan sebelum periode covid.
Ada satu prinsip tambahan soal mengembalikan fitness yang saya dapatkan dari salah satu coach kelas dunia, yang bunyinya kurang lebih : untuk setiap hari non training butuh jumlah hari yang sama untuk fitness kembali, jadi kalau 10 hari kita off training selama isoman, expect butuh 10 hari training untuk kita bisa balik ke kondisi fitness semula. Tentunya prinsip ini tidak bisa berlaku sama untuk setiap orang, namun bisa jadi sebuah harapan baik akan membuat kita recover lebih cepat. Konsultasikan diri ke dokter jika ada gejala yang timbul setelah olahraga.
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