On June 9, the gyms reopen after several months of closure due to the pandemic.

But even if you are athletic, this is not a reason to go too hard, explains doctor Jimmy Mohamed, health consultant of Europe 1, because you would risk an injury.

Here are his four tips.

DECRYPTION

This Wednesday marks the second stage of deconfinement, with the reopening of restaurants indoors, but also the reopening of sports halls.

However, beware of overconfidence: it is still necessary to take it easy on the effort, reminds doctor Jimmy Mohamed on Wednesday in his column "Our health".

And follow a few basic rules.

>> Find Jimmy Mohamed's column every morning at 8:37 am on Europe 1 as well as in replay and podcast here

Gradual intensity

“For many, this reopening, synonymous with resumption of physical activity, was expected. But it is also an opportunity for fans to get started and why not, to register in a gym. 'Either way, I advise you not to give it your all from day one, as you are simply risking an injury, whether it is a sprain, strain or even tendonitis.

You will therefore have to go gradually and accept to be at 30 or 40% of your capacities and therefore to initially shorten the first sessions to gradually increase in intensity. 

What about food?

Exercising on an empty stomach (without eating) is a good idea, especially if you want to burn fat, which will be mobilized more quickly.

Conversely, avoid playing sports right after a meal, because not only is it unpleasant to push iron on a full stomach, but in addition to that, your blood sugar, that is to say your level. of sugar, may be high and therefore reduce your performance.

Hydration

Do not forget to hydrate yourself, before, during and after the effort.

This hydration is very important because even a minor dehydration, or about 2% water loss, is accompanied by a 20% drop in athletic performance!

What to do with the mask?

The mask will only be mandatory when walking in the gym.

Once on your treadmill or on your weight bench, you can remove it.

But I will be very honest with you: playing sports in an enclosed environment, without a mask, is one of the riskiest activities for contracting the coronavirus.

The best advice to give to practice sport in complete safety and without a mask is vaccination.

It is open to everyone, regardless of age, and you need both injections and then 15 days to be fully protected. "

The rules in sports establishments from June 9: 

  • indoor sports establishments (gymnasiums, gyms, indoor swimming pools) can accommodate practitioners (except for contact sports) with a tonnage of 50% of their workforce and spectators (65% of the workforce, up to 5 000 people seated, health pass for more than 1000 people)

  • outdoor sports activities are possible with a limit of 25 people, including contact sports

  • outdoor sports competitions for amateur practitioners can be held within the limit of 500 participants

  • outdoor sports establishments (stadiums) can accommodate all practitioners (including for contact sports) and spectators (65% of the workforce, up to 5,000 seated people, health pass for more than 1,000 people)