H″IT″ting the Barriers for Exercising during Social Isolation

Abstract

Aerobic exercise is traditionally recommended to improve general health and prevent many non-communicable diseases. However, the measures adopted to control the novel Coronavirus (COVID-19) outbreak culminated with closing of exercise facilities and fitness centers and, as a primary consequence, impaired aerobic exercise practice. This contributed to an increase in risk factors associated with physical inactivity such as insulin resistance, high blood pressure, low-grade inflammation, weight gain, and mental health problems. The scenario is worrisome, and it is important to propose alternatives for exercise practice during the COVID-19 pandemic. Interval training (IT) emerges as an exercise mode that might be feasible, low-cost, and potentially safe to be performed in many different places. IT consists of interspersing relative brief bouts of high-intensity exercise with recovery periods and promotes similar or greater health benefits when compared to moderate-intensity continuous exercise. Among the different types of IT, sprint interval training and “Tabata protocols” might be particularly useful during social isolation. These protocols can be controlled and performed without the need of complex equipment and can be adapted to different places, including domestic environments. In this article, we present variations of IT as possible alternatives to cope physical inactivity during COVID-19 pandemics with a focus on its practical applications. The protocols suggested can be performed without the need of specialized equipment or facilities, in a time-efficient manner, and aiming to prevent detraining or even improve physical fitness and general health.

Reduced level of physical activity during COVID-19 pandemic is associated with depression and anxiety levels: an internet-based survey

“…In this context, home-based exercise programs and stimuli to interrupt physical inactivity and sedentary behaviour, resulting from the necessary confinement policies to contain the spread of SARS-CoV-2 could be a feasible option, mainly when the most Brazilian cities parks, gym and sport clubs are closed. There are some useful tips for Home-Based Physical Activity suggested by Ricci et al [ 52 ], Souza et al [ 53 ] and by Viana & de Lira [ 54 ], such as taking active short breaks, walking, following online exercise classes, playing with children or guiding the elderly to stay active.…”

COVID-19 Lockdown and the Behavior Change on Physical Exercise, Pain and Psychological Well-Being: An International Multicentric Study

“…Moreover, the culture of the practice of physical activity in the different countries contributes to differences in practice rates observed during quarantine [56]. Alternative PEx adaptations have been suggested for the PEx practice during social isolation [41,42,57].…”

“…Surveys are often used in cross-national research to understand which theories and concepts are universally valid [39]. This kind of research would verify possible similarities among the findings and provide evidence-based decisionmaking for public policies [40] during a pandemic to promote PA [41,42]. Moreover, this could aid in the establishment and implementation of international suitable policies that could be reached through information sharing.…”

Acute and Chronic Effects of Interval Training on the Immune System: A Systematic Review with Meta-Analysis

“…This training strategy was widely adopted by coaches and athletes to train at workloads closer to their specific performance competition [ 15 ]. However, in recent decades the recommendations of IT performance have been extended to non-athlete’s subjects as an effective strategy for health promotion [ 16 , 17 ]. Although compelling evidence from healthy and clinical populations have consistently shown that IT promotes metabolic and cardiovascular benefits in a similar or greater extent than MICT [ 10 , 18 , 19 , 20 , 21 ], there seems to be no consensus regarding the effects of IT on the immunological system.…”