In the uncertain, extraordinary times we find ourselves in due to COVID19, exercise and/or training is one of the most common activities we people are using to escape from the stress, anxiety and negativity we are currently experiencing. There is a common trend around using this “extra time” to better yourself and get fitter and stronger. As a result of this, and the advancements in modern technology, the world of online live fitness classes/training has exploded, leaving us with so many options and often, even more confusion. How do you ensure you are choosing a safe and scientific online exercise session? Should you be doing every online session available to find that “lockdown fitness” you’ve never usually had time for?

Here are a few areas of caution and tips, from our Sport Scientists at SEMLI, to guide to in choosing the right program for you and getting the most benefit from it, safely.

Possible dangers of online programs

• Training and adaptation requires a planned, systematic process (periodization), this applies whether you are a recreational or elite athlete. Without this process we cannot plan or know what the outcome or result is going to be
• Many of the workouts being prescribed are strength based and many people don't have a sufficient strength background, movement proficiency or strength base to just pick up on an intermediate or advanced, high rep (volume) strength program
• There seems to be very little emphasis on technique and HOW these exercises need to be performed with corrective suggestions, and almost NO feedback to you
• Very few ‘trainers’ specify a target audience. eg. What is best practice for Olympic sprinters, isn’t suitable for junior netball players
• Most online programs are generic and don’t take into account the fact that you may be struggling with a pre-existing niggle or injury, only causing further damage

Tips of consider when selecting a trainer/program

• Look into trainers’ credentials. There are many unqualified ‘trainers’ putting content out on social media with little regard for your wellbeing (hint: an exercise science or sport science degree and experience is ideal)
• Try to find a single practitioner/trainer that you follow as a systematic process over the extended period of time. This will allow for a more systematic progression
• Have a clear and realistic goal during this time: Improve/maintain general fitness, maintain body weight, maintain sport specific performance, improve previously identified weaknesses
• Select a program/trainer that best suits your goal, and rather focus on consistency and quality, rather than quantity and too much variety
• If possible, look for a trainer that is willing to assist you with 1 or 2 individual live sessions initially, especially if you are a novice, to assist with technique and feedback
• You may have more time on your hands to train being at home, however, that does NOT mean you need to train every day, especially if you are not accustomed to doing so. Rest and recovery are as important as training!
• Lockdown may allow for more stretching, mobility and recovery than you usually have time for under usual training conditions which may allow for positive outcomes/regeneration/ body function when you return to full training

Detraining Effect

If you have been training at a moderate or high consistency, you may be worried about detraining that may occur during a hard lockdown.

• Removing all training stimulus, be it endurance or cardiovascular training or strength training, will obviously result in some form of a detraining effect. How much physiological and neuromuscular affect this will have is dependent on:
  • Current fitness
  • Genetics
  • Age
  • Training age (How long you have been training for)
  • Specificity of previous training
• There is a vast amount of scientific evidence to support the fact that doing SOME targeted, specific training will greatly reduce the effect of detraining. Some studies have shown that doing as little as 20% of your usually training can reduce the effect of detraining by almost half, over a 5-6 week period.
• Other studies have shown that you can only lose 2-4% of fitness if you do nothing over a period of time. If you are coming off a good base, you will also have good residual effect and be able to re-gain levels of fitness after lockdown if progressed sensibly and scientifically.
• Some time off and rest can also do wonders in this time, especially for athletes who have been training consistently hard for an extended period of time. Rest and recovery is where all the adaptations happen so use this time to recuperate and recover.
• Practical applications:
  • Train smart- Maintain some form of intensity, even if you’ve had to greatly reduce training volume
  • Avoid doing something you’re not used to (type of exercise)
  • Continue to monitor what you are doing, making it easier to plan your progression back to full training
  • Don’t overdo it in the fear of losing fitness, your risk of injury is higher during this time
  • Don’t be scared of REST!

Overall, the boom in the online exercise industry is extremely exciting as it provides an opportunity for the benefits of exercise to be spread to more people! Choose your online exercise training sessions wisely and keep training safely and with a purpose!

If you would like more information on a scientific training plan please contact :

[email protected] (all other health and fitness requirements)

[email protected] (sport science specific)