The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown
The COVID-19 pandemic reduced physical activity and increased sedentary behavior, raising health risks. To combat this, a 100-day training program was designed to maintain and improve fitness during lockdown. This program, which included a challenge with physical assessments and online sessions, aim...
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MDPI AG
2024-12-01
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| author | Tommaso Di Libero Annalisa D’Ermo Beatrice Tosti Stefano Corrado Pierluigi Diotaiuti Angelo Rodio |
| author_facet | Tommaso Di Libero Annalisa D’Ermo Beatrice Tosti Stefano Corrado Pierluigi Diotaiuti Angelo Rodio |
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| description | The COVID-19 pandemic reduced physical activity and increased sedentary behavior, raising health risks. To combat this, a 100-day training program was designed to maintain and improve fitness during lockdown. This program, which included a challenge with physical assessments and online sessions, aimed to enhance fitness and motivation. Methods: Twenty participants (mean age 45.2 ± 12.7 years) with good baseline fitness completed strength, endurance, coordination, and flexibility exercises over 100 days, with monthly challenges. Fitness was assessed at baseline (T0), mid-program (T1), and completion (T2). Results: Males initially showed higher BMI and mild cardiovascular risks. Flexibility improved for both genders, with females increasing from 12.5 ± 4.51 cm to 14.8 ± 6.65 cm and males from 4.4 ± 6.33 cm to 8.8 ± 10.69 cm. Males’ vertical jump height increased from 20.7 ± 13.05 cm to 28.2 ± 10.49 cm. In the challenge, push-up repetitions rose for both genders, achieving excellent scores (>24 reps for females, >25 for males). Males advanced in the repeated crunch test, while females consistently excelled in the repeated squat. Weight and BMI reductions were also observed, particularly in overweight males. Conclusions: The 100-day training program, combined with the challenge, effectively sustained physical fitness and motivation among participants during pandemic-related restrictions. Notable strength and endurance improvements were observed across both genders, reinforcing the potential of interactive, remote training programs to promote physical health in periods of limited activity. |
| format | Article |
| id | doaj-art-4a185d467d254e489edabb3c25600466 |
| institution | DOAJ |
| issn | 2075-4663 |
| language | English |
| publishDate | 2024-12-01 |
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| series | Sports |
| spelling | doaj-art-4a185d467d254e489edabb3c256004662025-08-20T02:43:43ZengMDPI AGSports2075-46632024-12-01121233710.3390/sports12120337The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During LockdownTommaso Di Libero0Annalisa D’Ermo1Beatrice Tosti2Stefano Corrado3Pierluigi Diotaiuti4Angelo Rodio5Sustainable Living Concept Laboratory “Marco Marchetti” (Xlab), Department of Human, Social and Health Sciences, University of Cassino and Southern Lazio, Via S. Angelo, Campus Folcara, 03043 Cassino, FR, ItalySustainable Living Concept Laboratory “Marco Marchetti” (Xlab), Department of Human, Social and Health Sciences, University of Cassino and Southern Lazio, Via S. Angelo, Campus Folcara, 03043 Cassino, FR, ItalySustainable Living Concept Laboratory “Marco Marchetti” (Xlab), Department of Human, Social and Health Sciences, University of Cassino and Southern Lazio, Via S. Angelo, Campus Folcara, 03043 Cassino, FR, ItalySustainable Living Concept Laboratory “Marco Marchetti” (Xlab), Department of Human, Social and Health Sciences, University of Cassino and Southern Lazio, Via S. Angelo, Campus Folcara, 03043 Cassino, FR, ItalySustainable Living Concept Laboratory “Marco Marchetti” (Xlab), Department of Human, Social and Health Sciences, University of Cassino and Southern Lazio, Via S. Angelo, Campus Folcara, 03043 Cassino, FR, ItalySustainable Living Concept Laboratory “Marco Marchetti” (Xlab), Department of Human, Social and Health Sciences, University of Cassino and Southern Lazio, Via S. Angelo, Campus Folcara, 03043 Cassino, FR, ItalyThe COVID-19 pandemic reduced physical activity and increased sedentary behavior, raising health risks. To combat this, a 100-day training program was designed to maintain and improve fitness during lockdown. This program, which included a challenge with physical assessments and online sessions, aimed to enhance fitness and motivation. Methods: Twenty participants (mean age 45.2 ± 12.7 years) with good baseline fitness completed strength, endurance, coordination, and flexibility exercises over 100 days, with monthly challenges. Fitness was assessed at baseline (T0), mid-program (T1), and completion (T2). Results: Males initially showed higher BMI and mild cardiovascular risks. Flexibility improved for both genders, with females increasing from 12.5 ± 4.51 cm to 14.8 ± 6.65 cm and males from 4.4 ± 6.33 cm to 8.8 ± 10.69 cm. Males’ vertical jump height increased from 20.7 ± 13.05 cm to 28.2 ± 10.49 cm. In the challenge, push-up repetitions rose for both genders, achieving excellent scores (>24 reps for females, >25 for males). Males advanced in the repeated crunch test, while females consistently excelled in the repeated squat. Weight and BMI reductions were also observed, particularly in overweight males. Conclusions: The 100-day training program, combined with the challenge, effectively sustained physical fitness and motivation among participants during pandemic-related restrictions. Notable strength and endurance improvements were observed across both genders, reinforcing the potential of interactive, remote training programs to promote physical health in periods of limited activity.https://www.mdpi.com/2075-4663/12/12/337COVID-19physical activityfitness levelfunctional assessmentremote testingchallenge |
| spellingShingle | Tommaso Di Libero Annalisa D’Ermo Beatrice Tosti Stefano Corrado Pierluigi Diotaiuti Angelo Rodio The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown Sports COVID-19 physical activity fitness level functional assessment remote testing challenge |
| title | The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown |
| title_full | The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown |
| title_fullStr | The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown |
| title_full_unstemmed | The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown |
| title_short | The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown |
| title_sort | 100 days physical exercise and challenges to assess maintain and improve physical fitness during lockdown |
| topic | COVID-19 physical activity fitness level functional assessment remote testing challenge |
| url | https://www.mdpi.com/2075-4663/12/12/337 |
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