{"id":6090,"date":"2018-01-01T00:00:43","date_gmt":"2018-01-01T05:00:43","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=6090"},"modified":"2018-01-01T00:00:43","modified_gmt":"2018-01-01T05:00:43","slug":"great-low-impact-workouts-strength-energy","status":"publish","type":"post","link":"https:\/\/hancockhealth.apgar.digital\/fr\/2018\/01\/great-low-impact-workouts-strength-energy\/","title":{"rendered":"Excellents entra\u00eenements \u00e0 faible impact pour la force et l\u2019\u00e9nergie"},"content":{"rendered":"
Que vous ayez 27 ou 72 ans, si vous travaillez pour am\u00e9liorer votre condition physique, vous connaissez probablement la douleur qui \u00e9puise la motivation de nombreux matins apr\u00e8s l'entra\u00eenement. \u00ab\u00a0Ce qui ne nous tue pas nous rend plus forts\u00a0\u00bb est une bonne chose en soi, mais essayez de le dire \u00e0 vos genoux lorsqu'ils refusent de se redresser et de marcher doucement. Il est bon de s'entra\u00eener de mani\u00e8re amusante, \u00e0 faible impact et tr\u00e8s efficace, vers lesquels vous pouvez vous tourner lorsque les matins de douleurs au genou (ou \u00e0 la cheville, au coude ou \u00e0 l'\u00e9paule) arrivent\u00a0:<\/p>\n

Marche<\/strong><\/h2>\n

La marche est l'un des exercices les plus simples et les meilleurs<\/a> autour, et un entra\u00eenement de force et de cardio beaucoup plus efficace que vous ne le pensez. Mais combien? Avec la marche, pensez coh\u00e9rence dans le temps. Si vous ajoutez 30 minutes de marche \u00e0 votre routine quotidienne, vous appr\u00e9cierez probablement vos r\u00e9sultats, mais vous r\u00e9fl\u00e9chirez \u00e9galement \u00e0 des fa\u00e7ons d'int\u00e9grer la marche \u00e0 d'autres aspects de la vie. Choisissez l'emplacement le plus \u00e9loign\u00e9 du parking plut\u00f4t que le plus proche, empruntez les escaliers lorsque cela est possible et pensez \u00e0 laisser votre voiture derri\u00e8re vous de temps en temps.<\/p>\n

Cyclisme<\/strong><\/h2>\n

Le v\u00e9lo est un excellent moyen d\u2019augmenter votre rythme cardiaque et de travailler dur vos muscles sans punir vos pieds et vos genoux. Parce qu'un v\u00e9lo vous donne un avantage m\u00e9canique (par rapport, par exemple, \u00e0 la course \u00e0 pied), vous devrez peut-\u00eatre faire un tour. un peu plus dur ou plus long<\/a> voir un aussi bon r\u00e9sultat. Si vous vous demandez quelle est la rapidit\u00e9 et la dur\u00e9e d'un bon entra\u00eenement, pensez \u00e0 un cours de spinning<\/a> \u00e0 la salle de sport. (C'est \u00e9galement une excellente option s'il fait froid dehors ; ces refroidissements \u00e9oliens cycliques peuvent \u00eatre brutaux.)<\/p>\n

Et si vous sortez sur la route, n'oubliez pas votre casque. De nos jours, ils sont l\u00e9gers, \u00e9l\u00e9gants et peuvent vous sauver la vie dans toutes les situations o\u00f9 la t\u00eate passe au-dessus du guidon.<\/p>\n

Natation<\/strong><\/h2>\n

La natation est le nec plus ultra des entra\u00eenements \u00e0 faible impact. L'eau est 800 fois plus dense que l'air, elle offre donc une r\u00e9sistance fantastique tout en amortissant chaque muscle et chaque articulation. Un mouvement comme le crawl utilise vos bras, vos jambes et votre torse, renfor\u00e7ant ainsi votre force de la t\u00eate aux pieds. Et le cardio que vous obtenez en nageant fait des merveilles pour votre c\u0153ur et vos poumons.<\/p>\n

M\u00eame si vous n'aimez pas beaucoup nager, ces avantages en mati\u00e8re de r\u00e9sistance et d'amortissement sont toujours valables pour les exercices que vous faites dans l'eau. Vous pouvez donc envisager d'ajouter de l'aquagym ou d'autres exercices. exercices aquatiques en groupe<\/a> \u00e0 votre routine de remise en forme.<\/p>\n

Aviron<\/strong><\/h2>\n

L'aviron offre un fantastique entra\u00eenement complet du corps, faisant appel \u00e0 pratiquement tous les groupes musculaires du corps. Gr\u00e2ce \u00e0 l'invention du rameur, il n'est pas n\u00e9cessaire d'habiter pr\u00e8s d'une rivi\u00e8re (ni de louer un bateau) pour en b\u00e9n\u00e9ficier. Et comme l\u2019aviron commence tout juste \u00e0 gagner en popularit\u00e9, vous ne constaterez peut-\u00eatre pas beaucoup d\u2019attente au gymnase.<\/p>\n

La machine n\u2019est pas difficile \u00e0 utiliser, alors essayez-la. Mais sache que il y a des techniques<\/a> cela peut vous aider \u00e0 tirer le meilleur parti de vos efforts.<\/p>\n

Elliptique<\/strong><\/h2>\n

Pourquoi l\u2019appelle-t-on une machine elliptique ? Parce que ses p\u00e9dales suivent une trajectoire elliptique, ce qui minimise la tension sur les genoux. Le mouvement est beaucoup plus fluide que la course, sans le mart\u00e8lement du trottoir. Bien qu'il s'agisse principalement d'un entra\u00eenement cardio, vous pouvez en ajouter la r\u00e9sistance pour d\u00e9velopper la force<\/a> comme vous allez.<\/p>\n

Un appareil d'entra\u00eenement elliptique est dot\u00e9 de poign\u00e9es mobiles qui offrent une action similaire \u00e0 celle des b\u00e2tons de ski de fond, pour un entra\u00eenement suppl\u00e9mentaire du haut du corps.<\/p>\n

Entra\u00eenement en circuit<\/strong><\/h2>\n

Les poids sont parfaits pour d\u00e9velopper votre force et conserver votre masse musculaire, mais l\u2019halt\u00e9rophilie \u00e0 elle seule ne fait pas n\u00e9cessairement grand-chose pour votre c\u0153ur. C'est l\u00e0 qu'intervient l'entra\u00eenement en circuit. L'id\u00e9e est de faire des lev\u00e9es mod\u00e9r\u00e9es de diff\u00e9rents types, les unes apr\u00e8s les autres, sans repos, pour maintenir votre fr\u00e9quence cardiaque \u00e9lev\u00e9e et br\u00fbler des calories tout en d\u00e9veloppant votre force. Parce qu'il est important de continuer, il faut avoir un plan<\/a> \u00e0 l'esprit. Ou demandez l'aide de un entra\u00eeneur personnel<\/a> pour vous aider \u00e0 d\u00e9marrer.<\/p>\n

Barre<\/strong><\/h2>\n

Il y a une raison pour laquelle les danseurs ont l\u2019air si gracieux et soign\u00e9s, et ce n\u2019est pas uniquement d\u00fb au fait de regarder ce qu\u2019ils mangent. Si vous souhaitez b\u00e9n\u00e9ficier des bienfaits du ballet gr\u00e2ce \u00e0 votre entra\u00eenement, pensez entra\u00eenement \u00e0 la barre<\/a>. Incorporant des \u00e9l\u00e9ments de danse, de Pilates, de yoga et de gymnastique su\u00e9doise, vous constaterez que c'est un excellent entra\u00eenement non seulement pour votre c\u0153ur et vos muscles, mais \u00e9galement pour votre flexibilit\u00e9 et votre \u00e9quilibre.<\/p>\n

Yoga de puissance<\/strong><\/h2>\n

Si votre seule id\u00e9e du yoga est un exercice de flexibilit\u00e9 et de relaxation, d\u00e9trompez-vous. Yoga Ashtanga<\/a>, \u00e9galement connu sous le nom de power yoga, sollicite presque tous les muscles et vous maintient dans un flux constant pendant une longue p\u00e9riode. entra\u00eenement de force et cardio<\/a> avec une intensit\u00e9 qui pourrait vous surprendre. Mais son impact est si faible que vous vous demanderez comment vous avez pu transpirer autant.<\/div>","protected":false},"excerpt":{"rendered":"

8 low-impact workouts that provide a break from the ache.<\/p>","protected":false},"author":6,"featured_media":6091,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-6090","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":6091,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nGreat Low-Impact Workouts for Strength and Energy - 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