{"id":5629,"date":"2021-11-18T18:01:14","date_gmt":"2021-11-18T18:01:14","guid":{"rendered":"https:\/\/360care.ca\/?p=5629"},"modified":"2024-02-28T06:54:26","modified_gmt":"2024-02-28T06:54:26","slug":"5-reasons-to-get-fit-with-interval-training","status":"publish","type":"post","link":"https:\/\/360care.ca\/fr\/blog\/health-and-wellness\/5-reasons-to-get-fit-with-interval-training\/","title":{"rendered":"5 raisons de se mettre en forme avec l'entra\u00eenement par intervalles"},"content":{"rendered":"
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Votre professionnel de la sant\u00e9 vous a conseill\u00e9 d'\u00eatre plus actif. Les avantages sont innombrables: Vous vous sentirez mieux, vous aurez plus d'\u00e9nergie et vous am\u00e9liorerez\u00a0la gestion de votre diab\u00e8te<\/a>. Cependant, passer le temps que vous pensez ne pas avoir \u00e0 vous entra\u00eener sur un tapis roulant ou un v\u00e9lo stationnaire peut vous d\u00e9courager. Peut-\u00eatre qu'avec les restrictions COVID, vous avez essay\u00e9 de faire de longues courses douloureuses \u00e0 l'ext\u00e9rieur. N\u00e9anmoins, vous vous demandez comment vous allez vous motiver \u00e0 faire du cardio en continu<\/a>, la m\u00e9thode populaire pour perdre du poids. Ce n'est certainement pas tr\u00e8s inspirant, et encore moins durable. Ce moyen de br\u00fbler des calories peut vous donner l'impression d'\u00eatre tout simplement d\u00e9pass\u00e9. Eh bien, bonne nouvelle! Vous n'avez plus besoin de devenir un hamster sur une roue pour perdre du poids. La pratique d'une activit\u00e9 cardiovasculaire r\u00e9guli\u00e8re de longue dur\u00e9e n'est pas le meilleur moyen de perdre des kilos superflus. L'entra\u00eenement par intervalles \u00e0 haute intensit\u00e9 est un programme d'exercices plus efficace\u00a0<\/strong>et plus de calories<\/strong>\u00a0sur des p\u00e9riodes d'exercice plus courtes.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Andres Ayrton, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Qu'est-ce que l'entra\u00eenement par intervalles \u00e0 haute intensit\u00e9?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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L'entra\u00eenement par intervalles \u00e0 haute intensit\u00e9, ou HIIT en abr\u00e9g\u00e9, implique des p\u00e9riodes d'effort maximal. Il comprend une vari\u00e9t\u00e9 d'exercices (exercices avec poids ou poids du corps, exercices cardiovasculaires ou une combinaison des deux), suivis de courtes p\u00e9riodes de repos.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Inspired Horizons Digital Marketing, Unsplash<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Pourquoi le HIIT est meilleur que le cardio continu?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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1. Vous continuez \u00e0 br\u00fbler des calories longtemps apr\u00e8s avoir cess\u00e9 de vous entra\u00eener<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Les s\u00e9ances d'entra\u00eenement HIIT vous permettent de fournir un effort maximal pendant des p\u00e9riodes d'effort intense. Plus vos muscles travaillent \u00e0 l'effort maximal ou presque pendant des p\u00e9riodes intenses, plus ils ont besoin d'oxyg\u00e8ne. N\u00e9anmoins, m\u00eame apr\u00e8s de courtes p\u00e9riodes d'effort, le corps continue \u00e0 consommer de l'oxyg\u00e8ne. En retour, votre corps br\u00fble des calories, parfois plusieurs heures ou m\u00eame quelques jours apr\u00e8s l'effort intense. Un moyen facile de visualiser les diff\u00e9rences entre l'entra\u00eenement par intervalles \u00e0 haute intensit\u00e9 et le cardio classique est d'imaginer l'utilisation de l'oxyg\u00e8ne. Pendant une s\u00e9ance d'entra\u00eenement cardio typique, vous \u00eates dans un \u00e9tat stable d'utilisation de l'oxyg\u00e8ne \u00e0 environ 75% de votre effort maximal. Lorsque vous cessez l'exercice, votre utilisation de l'oxyg\u00e8ne revient \u00e0 la normale assez rapidement.<\/p>

Pendant une s\u00e9ance d'entra\u00eenement HIIT, vous atteignez un effort maximal ou presque maximal, ce qui cr\u00e9e un d\u00e9ficit en oxyg\u00e8ne. Votre corps continuera \u00e0 combler ce d\u00e9ficit pendant de nombreuses heures (jusqu'\u00e0 48 heures) apr\u00e8s votre entra\u00eenement. Par cons\u00e9quent, votre corps continuera \u00e0 br\u00fbler des calories longtemps apr\u00e8s la fin de votre entra\u00eenement. Cela signifie que vous continuez \u00e0 br\u00fbler des calories lorsque vous \u00eates allong\u00e9 sur le canap\u00e9 ou m\u00eame lorsque vous dormez.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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2. Le HIIT a un effet consid\u00e9rable sur la sensibilit\u00e9 \u00e0 l'insuline<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Les personnes atteintes de diab\u00e8te de type 2 ont montr\u00e9 une perte de poids plus importante gr\u00e2ce \u00e0 l'oxydation des graisses pendant et apr\u00e8s les s\u00e9ances d'entra\u00eenement HIIT par rapport aux s\u00e9ances d'entra\u00eenement cardio. Il a \u00e9galement \u00e9t\u00e9 d\u00e9montr\u00e9 que les s\u00e9ances d'entra\u00eenement HIIT r\u00e9duisent l'app\u00e9tit. La bonne nouvelle pour les personnes atteintes de diab\u00e8te de type 2 est que les s\u00e9ances d'entra\u00eenement HIIT peuvent r\u00e9duire consid\u00e9rablement la r\u00e9sistance \u00e0 l'insuline. Cela aide vos cellules \u00e0 absorber le sucre sanguin, am\u00e9liorant ainsi votre taux de glucose.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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3. Votre cardio s'am\u00e9liorera quand m\u00eame<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Pendant les s\u00e9ances d'entra\u00eenement HIIT, vous br\u00fblez non seulement plus de calories, mais vous am\u00e9liorez \u00e9galement votre sant\u00e9 cardiovasculaire. Les p\u00e9riodes d'effort intense mobilisent tous les centres d'\u00e9nergie de vos cellules musculaires, cr\u00e9ant ainsi des muscles plus efficaces. En fait, vous en avez plus pour votre argent en cr\u00e9ant des muscles plus efficaces et plus puissants.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Julia Larson, Pexels<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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4. Vous avez besoin de moins de temps que les entra\u00eenements cardio traditionnels<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Lorsque vous effectuez des exercices cardiovasculaires, vous vous entra\u00eenez \u00e0 environ 75% de votre effort maximal pendant au moins 40 minutes. Souvent, beaucoup plus longtemps. Avec une p\u00e9riode d'\u00e9chauffement et de r\u00e9cup\u00e9ration, vous effectuez le m\u00eame exercice r\u00e9p\u00e9titif pendant au moins une heure. Cependant, avec une s\u00e9ance d'entra\u00eenement HIIT bien structur\u00e9e, vous pouvez r\u00e9duire ce temps de mani\u00e8re significative et obtenir une s\u00e9ance d'entra\u00eenement intense et efficace.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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27 minutes de HIIT, trois fois par semaine, produisent les m\u00eames am\u00e9liorations <\/em>de force et de cardio<\/em> que 60 minutes de cardio, 5 fois par semaine!<\/em><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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5. Il existe des options qui rendent l'entra\u00eenement HIIT beaucoup plus int\u00e9ressant que le cardio classique<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Contrairement aux entra\u00eenements cardio r\u00e9p\u00e9titifs, il existe de nombreuses versions du HIIT pour combattre la monotonie de tout programme d'exercices. Pour commencer, consultez toujours un professionnel de la sant\u00e9 et un entra\u00eeneur personnel (ou un sp\u00e9cialiste du HIIT). Une fois la formation professionnelle termin\u00e9e, il existe une multitude d'options gratuites ou peu co\u00fbteuses pour les entra\u00eenements HIIT. Il existe \u00e9galement de nombreux entra\u00eenements au poids du corps, sans \u00e9quipement, disponibles en ligne.<\/p>

Avec le HIIT, vous pouvez d\u00e9sormais r\u00e9duire de moiti\u00e9 vos s\u00e9ances d'entra\u00eenement, tout en am\u00e9liorant consid\u00e9rablement les b\u00e9n\u00e9fices de votre programme d'exercices. Vous devrez vous entra\u00eener tr\u00e8s dur, mais seulement pendant de courtes p\u00e9riodes. Avec la vari\u00e9t\u00e9 et l'efficacit\u00e9 du HIIT, votre corps et votre esprit vous remercieront plus tard.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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R\u00e9f\u00e9rences:<\/u><\/strong><\/p>

Jelleyman, C, et al. \u201cThe Effects of High-Intensity Interval Training on Glucose Regulation and Insulin Resistance: A Meta-Analysis.\u201d\u00a0Obesity Reviews : An Official Journal of the International Association for the Study of Obesity<\/em>, vol. 16, no. 11, 2015, pp. 942\u201361, www.ncbi.nlm.nih.gov\/pubmed\/26481101, 10.1111\/obr.12317<\/a>.<\/p>

\u201cHow High Intensity Interval Training Can Fix All Your Problems.\u201d\u00a0Ben Greenfield Fitness – Diet, Fat Loss and<\/em><\/p>

Performance Advice<\/em>, 12 Sept. 2012,<\/p>

bengreenfieldfitness.com\/podcast\/fitness-podcasts\/episode-208-how-high-intensity-interval-training-can-fix-all-your-problems<\/a>. Accessed 7 Oct. 2021.<\/p>

\u201cHow to Do Interval Training.\u201d\u00a0Ben Greenfield Fitness – Diet, Fat Loss and Performance Advice, 22 Aug. 2011,<\/p>

bengreenfieldfitness.com\/article\/the-complete-guide-to-interval-training<\/a>. Accessed 14 Oct. 2021.<\/p>

Boutcher, Stephen H. \u201cHigh-Intensity Intermittent Exercise and Fat Loss.\u201d\u00a0Journal of Obesity, vol. 2011, 2011, pp. 1\u201310, 10.1155\/2011\/868305.<\/p>

Falcone, Paul H., et al. \u201cCaloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men.\u201d\u00a0Journal of Strength and Conditioning Research, vol. 29, no. 3, Mar. 2015, pp. 779\u2013785, 10.1519\/jsc.0000000000000661.<\/p>

Dudley, G. A., et al. \u201cInfluence of Exercise Intensity and Duration on Biochemical Adaptations in Skeletal Muscle.\u201d\u00a0Journal of Applied Physiology, vol. 53, no. 4, 1 Oct. 1982, pp. 844\u2013850, 10.1152\/jappl.1982.53.4.844. Accessed 26 Apr. 2021.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Your health practitioner has told you to be more active. There are countless benefits: You will feel better, have more energy, and improve your diabetes management. However, spending time training on a treadmill or stationary bike may feel discouraging. Perhaps with COVID restrictions, you\u2019ve tried pounding the pavement for long painful runs. Nonetheless, you are wondering … <\/p>\n

Continuer la lecture de « 5 Reasons to Get Fit with Interval Training »<\/span><\/a><\/p>","protected":false},"author":30,"featured_media":6248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","footnotes":""},"categories":[11],"tags":[16,35,59],"class_list":["post-5629","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-wellness","tag-diabetes","tag-diabetesmanagement","tag-health","entry"],"yoast_head":"\n5 Reasons to Get Fit with Interval Training - Health and wellness<\/title>\n<meta name=\"description\" content=\"It's important to understand the benefits of different types of exercise. Here are five reasons why HIIT is better than steady state cardio.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/360care.ca\/fr\/blog\/health-and-wellness\/5-reasons-to-get-fit-with-interval-training\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Reasons to Get Fit with Interval Training - Health and wellness\" \/>\n<meta property=\"og:description\" content=\"It's important to understand the benefits of different types of exercise. 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