During the enforced 21-day lockdown we caught up with South Africa’s Sevens rugby captain, Siviwe ‘Shakes’ Soyizwapi, and found out more about what he’s doing and how he’s coping at this time.
Q: What are your thoughts on our current situation, how are you feeling with the calls that have been made on our country during this time?
A: We are in a tough situation as a country and the whole world at large. Dealing with a disease that is quite tricky to handle and is currently spreading rapidly across the globe. There have been challenges from the citizens of SA in them taking the pandemic very lightly as not adhering strictly to the regulations and restrictions that have been put out, which has been very stressful and I also feel very selfish from their part, but it seems as though people are starting to see the severity of the situation. The current calls being made are good calls, especially the most recent call to shut down the country is a very good call for us. The call was made before things can get out of control and I believe if adhered to properly could flatten the curve and decrease the spread of this virus.
Q: How has this affected your training programme? Are you working out at home?
A: Our training programme is in a shambles at the moment. Everything that was planned was completely turned upside down. In normal circumstances where we would be together as a team; we have to be away from each other. Yes, I will be training at home. Even in a personal capacity, I cannot make use of the local gym facilities that I normally would which has affected my strength and muscle endurance. Training at home has tapered down everything in all things training. I cannot make use of school grounds or local fields because the schools have been on lockdown since 18 March and nobody is allowed on the premises – including the learners of the school. But with all this being said, I am making use of the space I have at home and I can definitely maintain my fitness, I will not be as strong but I will definitely be at a good level to be able to get back on track as soon as life gets back to normal.
Q: Could you provide us with a few tips for the general public on how to keep fit and healthy during this time?
A: It’s 110% possible to stay fit and healthy during this time.
I suggest:
Body weight training. (Gym)
HIIT (high-intensity interval training)
Q: Any nutritional advice?
A: 1 Don’t drink sugar calories
2 Avoid processed junk food (eat real food instead)
3 Take care of your gut health with probiotics and fibre
4 Drink water, especially before meals
5 Eat vegetables and fruit
6 Don’t smoke or take drugs, and only drink alcohol in moderation
7 Minimise your sugar intake
Q: What’s your quick 30-minute body buster?
A: Start with a five-minute warm-up
Then do three rounds of:
30 seconds of Burpees
60 seconds rest
30 seconds of star jumps
60 seconds rest
30 seconds push-up to jump squat
60 seconds rest
30 seconds of jumping lunges
Then:
60 seconds of mountain climbers
60 seconds rest
End off with a five-minute cool-down.