{"id":11011,"date":"2023-03-21T14:09:17","date_gmt":"2023-03-21T12:09:17","guid":{"rendered":"https:\/\/www.decimas.com\/blog\/?p=11011"},"modified":"2023-03-21T14:11:33","modified_gmt":"2023-03-21T12:11:33","slug":"lentrainement-par-intervalles-en-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/lentrainement-par-intervalles-en-course-a-pied\/","title":{"rendered":"L&rsquo;entra\u00eenement par intervalles en course \u00e0 pied"},"content":{"rendered":"<p>Vous avez probablement d\u00e9j\u00e0 entendu parler de l&rsquo;<strong>entra\u00eenement par intervalles<\/strong>, une forme d&rsquo;exercice tr\u00e8s populaire chez les coureurs, mais pour quelles raisons ? Quels sont les avantages de cette m\u00e9thode pour les coureurs ? D\u00e9couvrez avec D\u00e9cimas en quoi consiste l&rsquo;entra\u00eenement par intervalles et \u00e0 quoi il sert.<\/p>\n<h2><strong>Qu&rsquo;est-ce que l&rsquo;entra\u00eenement par intervalles ?<\/strong><\/h2>\n<p>L&rsquo;<strong>entra\u00eenement par intervalles <\/strong>est un type d&rsquo;entra\u00eenement dans lequel on alterne de courtes p\u00e9riodes de haute intensit\u00e9 avec des p\u00e9riodes plus courtes de faible intensit\u00e9 \u00e0 des fins de r\u00e9cup\u00e9ration.<\/p>\n<p>Dans le cas de la course \u00e0 pied, cela consiste \u00e0 courir en fournissant un effort intense pendant un certain temps, puis \u00e0 courir \u00e0 une intensit\u00e9 plus faible afin de pouvoir r\u00e9cup\u00e9rer de l&rsquo;effort.<\/p>\n<p>Le r\u00e9glage des intervalles de plus ou moins grande intensit\u00e9 vous permet de contr\u00f4ler la difficult\u00e9 de chaque s\u00e9ance d&rsquo;entra\u00eenement.<\/p>\n<p>Il ne faut pas confondre l&rsquo;entra\u00eenement par intervalles et l\u2019entra\u00eenement en s\u00e9ries. Les deux sont bas\u00e9s sur le m\u00eame principe. Cependant, dans l&rsquo;entra\u00eenement par intervalles, <strong>les p\u00e9riodes de repos sont actives<\/strong>. Vous r\u00e9duisez simplement l&rsquo;intensit\u00e9 mais vous ne vous arr\u00eatez pas, vous continuez \u00e0 vous entra\u00eener tout en donnant \u00e0 votre corps le temps de r\u00e9cup\u00e9rer.<\/p>\n<h2><strong>Objectifs de l&rsquo;entra\u00eenement par intervalles \u00e0 haute intensit\u00e9<\/strong><\/h2>\n<p><strong>L&rsquo;objectif principal<\/strong> de l&rsquo;entra\u00eenement par intervalles \u00e0 haute intensit\u00e9 en course \u00e0 pied est de <a href=\"https:\/\/www.decimas.com\/blog\/es\/ganar-resistencia-corriendo\/\">gagner en endurance gr\u00e2ce \u00e0 la course<\/a>. Cette m\u00e9thode d&rsquo;entra\u00eenement, si elle est pratiqu\u00e9e r\u00e9guli\u00e8rement, permet d&rsquo;am\u00e9liorer :<\/p>\n<ul>\n<li>L\u2019endurance musculaire<\/li>\n<li>La vitesse<\/li>\n<li>La capacit\u00e9 de courir rapidement pendant une p\u00e9riode prolong\u00e9e<\/li>\n<\/ul>\n<p>L&rsquo;entra\u00eenement par intervalles \u00e0 haute intensit\u00e9 <strong>vous oblige \u00e0 travailler \u00e0 la fois sur le plan a\u00e9robie, ainsi que sur le plan ana\u00e9robie<\/strong>. D&rsquo;une part, le travail \u00e0 haute intensit\u00e9 am\u00e8ne le syst\u00e8me ana\u00e9robie \u00e0 utiliser l&rsquo;\u00e9nergie stock\u00e9e dans vos muscles. D&rsquo;autre part, les changements d&rsquo;un intervalle \u00e0 l&rsquo;autre vous font activer la phase a\u00e9robie, dans laquelle votre c\u0153ur et vos poumons travaillent pour compenser le manque d&rsquo;oxyg\u00e8ne, g\u00e9n\u00e9rant de l&rsquo;\u00e9nergie qui am\u00e9liore la r\u00e9cup\u00e9ration.<\/p>\n<p>De plus, en augmentant progressivement les intensit\u00e9s, vous serez en mesure d&rsquo;augmenter votre seuil de fatigue, am\u00e9liorant ainsi votre endurance et vos performances. Ce r\u00e9sultat est \u00e9videmment obtenu en s&rsquo;entra\u00eenant avec continuit\u00e9.<\/p>\n<h2><strong>Bienfaits de l&rsquo;entra\u00eenement par intervalles pour la course \u00e0 pied<\/strong><\/h2>\n<p>L&rsquo;entra\u00eenement par intervalles en course \u00e0 pied n&rsquo;est pas recommand\u00e9 aux d\u00e9butants, mais plut\u00f4t aux personnes qui font du sport de mani\u00e8re r\u00e9guli\u00e8re depuis un certain temps. Cependant, une fois que vous \u00eates pr\u00eat \u00e0 l&rsquo;int\u00e9grer dans votre programme d&rsquo;entra\u00eenement, vous pouvez en tirer de <strong>nombreux bienfaits<\/strong> :<\/p>\n<ul>\n<li>Am\u00e9liore l&rsquo;efficacit\u00e9 cardiovasculaire.<\/li>\n<li>Augmente le volume maximal d&rsquo;oxyg\u00e8ne.<\/li>\n<li>Am\u00e9liore la tol\u00e9rance \u00e0 l&rsquo;accumulation d&rsquo;acide lactique.<\/li>\n<li>Augmente la masse musculaire et renforce les muscles.<\/li>\n<li>Aide \u00e0 br\u00fbler efficacement les graisses gr\u00e2ce \u00e0 l&rsquo;augmentation de la d\u00e9pense \u00e9nerg\u00e9tique.<\/li>\n<li>Am\u00e9liore les performances de course : davantage d&rsquo;endurance et de vitesse.<\/li>\n<li>Tr\u00e8s facile \u00e0 r\u00e9aliser : vous avez uniquement besoin d\u2019un chronom\u00e8tre.<\/li>\n<li>Peut \u00eatre pratiqu\u00e9 presque partout : il suffit d&rsquo;une surface lisse et ferme pour r\u00e9aliser cet entra\u00eenement. De plus, il ne n\u00e9cessite pas de parcourir de longues distances.<\/li>\n<\/ul>\n<p>Il y a de nombreux exemples d&rsquo;exercices diff\u00e9rents \u00e0 r\u00e9aliser dans le cadre de l&rsquo;entra\u00eenement par intervalles. Il suffit de <strong>bien planifier les temps, les intensit\u00e9s, la distance, la vitesse et le nombre de r\u00e9p\u00e9titions<\/strong> pour obtenir les r\u00e9sultats escompt\u00e9s. Pour cela, l&rsquo;aide d&rsquo;un entra\u00eeneur est toujours la bienvenue, car il s&rsquo;agira d&rsquo;une personne qui tiendra compte de votre condition physique et de vos objectifs lors de la programmation de vos exercices.<\/p>\n<p>Lorsque vous commencez \u00e0 mettre en \u0153uvre l&rsquo;entra\u00eenement par intervalles dans votre programme d&rsquo;exercices, vous pouvez adapter votre planification en fonction des r\u00e9actions de votre corps. Vous am\u00e9liorerez ainsi votre exp\u00e9rience et vos r\u00e9sultats.<\/p>\n<p>N&rsquo;oubliez pas qu&rsquo;il<strong> est conseill\u00e9 de faire au maximum deux entra\u00eenements par intervalles par semaine, s\u00e9par\u00e9s par au moins 48 heures<\/strong>, et de jouer avec la dur\u00e9e de l&rsquo;intervalle de haute intensit\u00e9 et le nombre de r\u00e9p\u00e9titions.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez probablement d\u00e9j\u00e0 entendu parler de l&rsquo;entra\u00eenement par intervalles, une forme d&rsquo;exercice tr\u00e8s populaire chez les coureurs, mais pour quelles raisons ? Quels sont les avantages de cette m\u00e9thode pour les coureurs ? D\u00e9couvrez avec D\u00e9cimas en quoi consiste l&rsquo;entra\u00eenement par intervalles et \u00e0 quoi il sert. Qu&rsquo;est-ce que l&rsquo;entra\u00eenement par intervalles ? L&rsquo;entra\u00eenement [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":11008,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[473,298],"tags":[],"class_list":["post-11011","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseil-runnig","category-sports"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>L&#039;entra\u00eenement par intervalles en course \u00e0 pied | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"L&#039;entra\u00eenement par intervalles consiste \u00e0 augmenter et \u00e0 diminuer l&#039;effort, ce qui am\u00e9liore la capacit\u00e9 de r\u00e9cup\u00e9ration. 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