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So I will mention what one needs to know but also some important parameters that one must take into account before going to the gym again.

Initially, everything was a matter of education and personal hygiene is now more necessary than ever. Research confirms that gyms remain safe sports venues, as those in charge and practitioners appear highly formal with protocols, protecting themselves and their fellow athletes.

Key points for better health and safety
Use a pair of sports exclusively for the gym area.
Always have your necessary personal towel with you.
Make frequent use of antiseptic.
Use the locker room to change outfits and not to take a shower.
Bring your own bottle of water.
Close your workouts on time.
Try to start your workouts early in the morning (eg from 7:00), to avoid overcrowding.
If you have not been vaccinated, be sure to do a self-test.
As for the mask, it is necessary for the personal trainer and optional for you.
The case of Norway
A university in Norway conducted a very specific study, looking for the percentage of potential patients with Covid-19 through gyms. 1,000 athletes were tested indoors and found only one positive for the virus. In fact, after the relevant tracking, this one was stuck in his workplace, while he had not transmitted it to any other athlete. In general, however, in Greece so far no case tracking has led to a gym.

The consequences
But for those of you who may have stayed away from training for a long time - at least more than 1 month - you definitely notice different effects.

Keep in mind that there is always an increased risk of injury when one returns to the exercise routine while having a long period of abstinence. A good option is to request a back to basics program from your trainer to help your body recover properly.

A study published in the Scandinavian Journal of Medicine Science in Sports surveyed 103 athletes. Research has shown that athletes over the age of 30 and abstaining from the gym for a month showed a significant drop in muscle mass and strength.

How to return gradually?
Always start your training with a good warm-up divided into general and special section, lasting 15-20 minutes. In general, choose exercises that involve the whole body in order to raise the temperature and test the range of motion. In the special section, an exercise book similar to the one you will perform in the main part without charge, to work the technique and "prepare" the muscles that will be used. Pay special attention to the muscles of the torso (abdominal-back, buttocks), they need it due to inactivity.

Keep exercising with a consistent schedule that will allow you and your coach to get organized. Proper planning will help the smooth operation of the gym but also to avoid overcrowding. Personally, I suggest a training plan where you will have at least 2 days of rest so that your body can rest, be aware of the stimuli of the training you gave it and manage to recover so that no injury occurs. In case you have done an adequate maintenance program and you think you can return immediately to your established strength program, I suggest having at least one or two transitional weeks.

If for any reason you want to avoid the gym, you can continue your training online. After all, online training is something that does not stop. Something that came to stay. Find your coach, say your needs and together create the program that serves you. A combination of virtual and personal, live training is probably what suits you. Certainly the contact that exists when you are in the gym is not comparable to anything. But we must be flexible because of the situations we are experiencing.

Now there is the appropriate training so that the virtual training is done just like in the training area. As for the equipment, do not worry. Your coach knows and will guide you to equip yourself with whatever is required for your training plan.

Whether you have chosen personal training, or you train alone, remember that you need supervision. Everything you learned in quarantine is definitely helpful but an exercise specialist can see your weaknesses and correct your mistakes. Mistakes in exercises that are done for a long time can create very serious injuries. An exercise specialist will study your daily routine and look for ways to change it to make it more effective. It will also teach you to read your body and your needs in order to be able to exercise on your own in the futur