How to get back to sport when you have stopped everything since the first confinement

SPORT – It’s back to school, it’s time to return to sport. Are you one of those people whom the Covid has put away from regular physical exercise for a long time? Rest assured, all is not lost if you feel like heading back to the gym or your running sneakers.

“These are the first two sessions which are the most difficult”, reassures Melina Hamadache, sports coach in Lyon, interviewed by The HuffPost. “Afterwards you feel less heavy, more at ease. We have passed the course. ” Because such a return to school cannot be improvised, here are some tips for getting back to it without getting discouraged or hurting yourself.

Contacted by The HuffPost in June 2020, doctor Denys Barrault, president of the French Society of Sports Medicine (SFMES), firstly advised to “restore your body before resuming. When you stop for a long time, you lose muscles and all the cardio-respiratory factors for adapting to the effort. You end up as a sedentary person, ”he says.

“When there is more than two months of stoppage, iWe have to imagine that we are starting from zero ”, confirms Melina Hamadache. The finding is perhaps discouraging, but it is essential to organize its recovery. So to get back to it without taking any risk to his health, Denys Barrault recommends general physical preparation.

Endurance, flexibility, muscle strength

First of all, it is about recovering your endurance. “We work over time and without going overboard,” he explains. Prolonged activities like hiking, biking, or even gardening are recommended to get back in shape.

Melina Hamadache thus suggests scheduling walks: “they can be sporty with your pet or more peaceful with friends, for an hour and a half or two hours, you can even do one on Saturday and another on Sunday. . ”

The important thing is to become active again. For Melina Hamadache, “anything that can get you moving on a daily basis is good to take: go shopping on foot, take the stairs”. The goal is simple: « to be as active as possible ».

The next step is to switch to “moderate intensity activity”. “If you are enrolled in a fitness class, do not immediately turn to body attack or body combat, but to a gluteal abs class. If you run, consider alternating between walking and running, for example ”.

Aches, but not too much

The idea is to do a gradual recovery. “You don’t have to ask the body what it was able to do a year ago, not right away. But do not despair either, the body has a memory, you will gradually find the sensations ”… And the aches. “The pains, there can be”, confirms Melina Hamadache. “Moderate body aches after training. If it’s very strong, we’ve strained too much, we’ve traumatized our body. But if not, the body starts up again, that’s normal. They will fade. ”

But obviously, who says gradual recovery, says progression. “Every three or four sessions, we can add a series of more abs or for example five minutes of cycling in the gym.”

Don’t worry and trust your body. “It comes back quickly. What counts is not the effort but it is to be moderate and regular. You have to respect what your body says. ”

The HuffPost is a partner of the Schneider Electric Marathon de Paris which will take place in the capital on October 17, 2021 and whose registration opens on September 15. How to prepare it? What tips to integrate training into your daily life? Testimonials, expert advice … Find our special marathon page.

Also on The HuffPost: This former champion had lost everything, a meeting in a park in Lyon changed everything

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