The 100-Days: Physical Exercise and Challenges to Assess, Maintain and Improve Physical Fitness During Lockdown

Abstract

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.

Keywords: COVID-19; challenge; fitness level; functional assessment; physical activity; remote testing.

Figure 1

The three months program is described in this image. We indicated as TEST the battery test used to evaluate the sample. This battery was performed at the beginning and the end of the program; as PUCRUSQUA, we indicated the three motor tasks: push up, crunch and squat; the PUCRUSQUA was conducted at the end of each month; the 7 days program indicated, was repeated for each week of the three months; PUCRUSQUA was conducted on a separate day, every 15th of the month, the same for the last test session.