Fitness
Cuba Is Finally Getting the Renaissance It Deserves
As of November 15, the start of tourist season, Cuba is easing its travel restrictions, according to Lonely Planet. This includes stopping requiring COVID tests for vaccinated travelers and no longer requiring mandatory quarantine for all visitors unless they contract the novel coronavirus during their travels. That said, and last updated on July 26, 2021, The U.S. State Department warns visitors against travel there, giving it the highest travel advisory warning: 4. “Do not travel to Cuba due to COVID-19,” it says. “Exercise increased caution in Cuba due to demonstrable and sometimes debilitating injuries to members of our diplomatic community resulting in the drawdown of embassy staff.”
Protests have continued in the largest and most populated country in the Caribbean since mid-July. Most recently, on Nov. 15, The New York Times reported a fizzled nationwide protest called the Civic March for Change, which saw the homes of dissidents surrounded by armed police officers. Protesters planned to continue on their marches that started last summer where they demanded “food, medicine and liberty,” the Times reports. It continues, “In recent days, fearing violence, they toned down their plans.”
With its warm waves, classic cars, and scattered colonial-era buildings, Cuba is a world-class destination. Though the country thrives off tourism—with people staying in its many historic hotels and feasting on the Caribbean and Spanish fare—there’s a push-pull effect between the local economy and the government.
Due to international travel restrictions, Cuba is only allowing direct flights to its capital city, Havana. Because of trade embargoes, the country is still not importing certain goods or services, including cars and planes. Humanitarian supplies are not restricted.
Tourism is allowed in the Caribbean island 90 miles south of Florida but it’s not straightforward. “Travel to Cuba for tourist activities remains prohibited by statute,” says the U.S. Embassy in Cuba. It continues, “However, the Department of Treasury’s Office of Foreign Assets Control (OFAC) has issued general licenses for 12 categories of travel.”
In December 2015, Obama opened the country up to tourism, but in 2019 under Trump, the U.S. banned all flights to Cuba except to Havana. To travel to Cuba, visitors must pick one of a dozen authorized travel categories. (Many outlets recommend using “The Support for the Cuban People” category.) Despite these restrictions, the country continues to welcome visitors. Cubans want Americans to come, but it’s the American policies on Cuba that keep visitors out. That and the ongoing civil unrest. Despite its restricted ports of entry, Cuba is experiencing a period of rapid growth internationally, including millions of Canadians and Europeans who travel there annually.
“We encourage tourism by working solely with the private sector,” Hasta Cuba former spokesperson Max Nelson says. “We support Cuban small business entrepreneurs, like restaurant chefs who are putting their money together to open their businesses. This way, the money that comes in goes directly to the people.”
With a population of 11 million—and the same length as Italy—the country is more extensive than people realize. Even though new buildings are going up, and some old structures are maintained, others are slowly crumbling away. Dating from colonial times up until 1960, much of the country looks like a land where time stands still.
In some areas, construction cranes are busy rebuilding parts of the capital. “What catches people by surprise is how gorgeous Havana is,” Nelson continues. “It has a really rich history. Their economy was great in the ’40s and ’50s, but in the past 60 years, it hasn’t been fixed up. It’s just now getting improved in the last decade or two.”
Cuba is changing every day and it’s that change that makes this the most important time to visit.
Due to hot, humid summers and hurricane season, it’s best to visit Cuba from November through May. And for those who want to see more than the standard tourist affairs—Cuban cigars and taxi rides in 50s-era cars—there are also emerging activities like rock climbing, hiking, surfing, kayaking, and mountain biking.
“People think it’s all Hemingway haunts and Buena Vista Social Club, instead of what new things are happening in Cuba,” Nelson says.
Info on surfing in Cuba is available through SurfLibre.org and MagicSeaWeed.com. Areas include Yumuri, outside the city of Baracoa in the south, and La Setenta, which is just outside Havana.
“The Cuba Unknown” is a film of local legendary surfers Frank and Yaya on how riding waves in their home country changed their lives. Film director Corey McLean told Surf Line that although Havana in the north is the most popular destination for tourists, the other side of the island—despite being less developed—is better for waves. “Southern Cuba is quite good…endless potential. All of these points, reef breaks, and just cove after cove after cove. With a decent swell, that area would have like 20 different spots,” he said.
MTBproject.com describes 11 mountain biking areas, with trails ranging from four to 33 miles. Mountain biking info is available through Mogote Adventure. Free Hub Magazine released a feature story on mountain biking in Cuba and a video. The piece describes riding the tallest mountain in Cuba, Pico Turquino (6,476’), located in the southeast part of the island.
Last year, American climber Sasha DiGiulian visited western Cuba to climb outside the town of Viñales, and she made a video of her ascent of the 5.14 “One Inch Punch.”
The climbing website Mountain Project says the walls surrounding Viñales have more than 250 routes with plenty of potential for more. Viñales has three main spots, Mogote del Valle, which has many easy lines and also many hard ones, El Palenque, known for its large caves and tufa climbing, and La Costanera with its 30 routes.
“There’s no mainstream culture here of doing these adventure sports, but now there’s this thriving community there that is pushing for new adventures,” Nelson says.
For info on kayaking in Cuba, see these stories in Men’s Journal. Areas described include Guama, in the south, and Cienfuegos, Guajimico, and Hanabanilla in central Cuba.
As for hiking, Lonely Planet recommends several areas known for their “mist-cloaked valleys, looming mogote hills and biologically rich reserves.” These include the Varahicacos Ecological Reserve on a narrow peninsula in the north, plus trails in Viñales, and hiking to the summit of Pico Turquino.
“Because of this explosion of interest and change, now is the best time to visit,” continued Nelson.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
