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Vous n'êtes pas seuls.","image":{"gatsbyImageData":{"images":{"sources":[{"srcSet":"//images.ctfassets.net/93siw7f5235x/5C1s9n0jwd8fqBGffi5knL/73100ede6b613011f7aa1ee212042863/remise_en_forme.jpg?w=320&h=213&q=50&fm=webp 320w,\n//images.ctfassets.net/93siw7f5235x/5C1s9n0jwd8fqBGffi5knL/73100ede6b613011f7aa1ee212042863/remise_en_forme.jpg?w=640&h=427&q=50&fm=webp 640w,\n//images.ctfassets.net/93siw7f5235x/5C1s9n0jwd8fqBGffi5knL/73100ede6b613011f7aa1ee212042863/remise_en_forme.jpg?w=1280&h=853&q=50&fm=webp 1280w","sizes":"(min-width: 1280px) 1280px, 100vw","type":"image/webp"}],"fallback":{"src":"//images.ctfassets.net/93siw7f5235x/5C1s9n0jwd8fqBGffi5knL/73100ede6b613011f7aa1ee212042863/remise_en_forme.jpg?w=1280&h=853&fl=progressive&q=50&fm=jpg","srcSet":"//images.ctfassets.net/93siw7f5235x/5C1s9n0jwd8fqBGffi5knL/73100ede6b613011f7aa1ee212042863/remise_en_forme.jpg?w=320&h=213&fl=progressive&q=50&fm=jpg 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d'entre nous souhaitent retrouver la forme. Qu'est ce que cela signifie exactement et comment y arriver?\\r\\nSe remettre en forme est une expérience individuelle. Elle dépend de votre âge, de vos préférences, de votre mode de vie et d'autres facteurs. Une mère de famille peut ainsi avoir des objectifs très différents d'un alpiniste.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Fondamentalement, se remettre en forme signifie simplement rendre votre corps suffisamment fort pour réaliser facilement vos activités quotidiennes.\\r\\nAinsi, la mère de famille a besoin de se remettre en forme pour avoir de l'énergie, pour évacuer le stress, et pour avoir de la patience dans l'éducation de ses enfants.\\r\\nUn alpiniste, quant à lui, a besoin d'augmenter la force et l'endurance des muscles qu'il utilise pour faire de l'escalade en montagne.\\r\\nPour la personne lambda, cela signifie finalement de faire travailler votre corps plus que vous ne le faites jusqu'à maintenant. Et chaque fois que vous en faites plus que vous en avez l'habitude, votre corps devient plus fort, et votre état de forme s'améliore.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nPour vous remettre en forme, les bases sont les suivantes:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rFaire du Cardio pour brûler des calories et améliorer le fonctionnement de votre cœur et de vos poumons.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rLe renforcement musculaire pour augmenter votre masse musculaire et renforcer vos os et vos articulations.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rLes exercices d'étirement pour améliorer vos amplitudes de mouvements et vous détendre afin de permettre à votre corps de récupérer et de se renforcer.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"unordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"72YMy8t1h7vvru8FP5qtzi\",\"type\":\"Link\",\"linkType\":\"Asset\"}}},\"content\":[],\"nodeType\":\"embedded-asset-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nSe remettre en forme avec des exercices de Cardio.\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes exercices de Cardio incluent les activités rythmiques qui augmentent la fréquence cardiaque. \\r\\nLes options sont multiples: la marche, la course à pied, l'aérobic, le vélo, la natation, la danse… Vous pouvez même utiliser les tâches de la vie quotidienne telles que jardiner, pelleter la neige, ratisser les feuilles, si vous êtes capable de maintenir un mouvement constant pour augmenter votre rythme cardiaque.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nPour commencer:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rChoisir une activité accessible et amusante.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rProgrammer au moins 3 exercices de Cardio par semaine.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rCommencer votre activité avec un échauffement de 5 à 10 minutes pour faire monter progressivement votre rythme cardiaque.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rAugmenter l'intensité en accélérant le rythme, ou en ajoutant de la résistance, en montant une colline, jusqu'à ce que vous vous sentiez juste hors de votre zone de confort (votre respiration s'accélère et vous pouvez parler par courtes phrases).\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rMaintenir ce rythme pendant 15 à 30 minutes ou aussi longtemps que vous pouvez, en ajustant l'intensité à la difficulté que vous ressentez.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rTerminer votre entraînement en diminuant progressivement le rythme, puis en faisant des étirements.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rChaque semaine, augmenter la durée de votre entraînement de quelques minutes jusqu'à être capable de tenir 30 minutes.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rProgresser en faisant plus d'entraînements par semaine, en variant les activités, ou en augmentant l'intensité.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"ordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nSe remettre en forme avec le renforcement musculaire.\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nL'autre partie importante d'un programme de remise en forme est le renforcement musculaire afin de faire travailler les principaux groupes musculaires.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nPour commencer:\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rChoisir 8 à 10 exercices, ciblant les principaux groupes musculaires, notamment les membres inférieurs, la poitrine, le dos, les épaules, les abdominaux, les bras.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rSi vous êtes débutant, faire une série de 15 répétitions de chaque exercice. Choisir des poids qui vous permettent de réaliser ces 15 répétitions, la dernière devant être difficile mais pas impossible.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rFaire vos entraînements musculaires 2 à 3 fois par semaine avec au moins un jour de repos entre chaque entraînement.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"},{\"data\":{},\"content\":[{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\rProgresser chaque semaine en ajoutant une série (jusqu'à atteindre 3 séries par exercice), en augmentant les poids, ou en essayant de nouveaux exercices.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"list-item\"}],\"nodeType\":\"ordered-list\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\r\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Il est important de souligner que la remise en forme passe aussi par des jours de repos. Le renforcement musculaire en particulier nécessite un jour de repos pour la récupération et la construction musculaire.\\r\\nPensez à programmer régulièrement des jours sans sport quand vous vous sentez fatigué, ou en cas de douleurs.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nEnfin, pour une remise en forme complète, vous pouvez ajouter des séances de Yoga ou de Pilates à votre programme d'exercice.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Vous n'êtes pas seul!\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"Cet article vous a plu? N'hésitez pas à le partager avec vos amis.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[{"contentful_id":"72YMy8t1h7vvru8FP5qtzi","__typename":"ContentfulAsset","gatsbyImageData":{"images":{"sources":[{"srcSet":"//images.ctfassets.net/93siw7f5235x/72YMy8t1h7vvru8FP5qtzi/0eab46bc715a8ad92a1fd451b52337fc/en_forme.jpg?w=320&h=213&q=50&fm=webp 320w,\n//images.ctfassets.net/93siw7f5235x/72YMy8t1h7vvru8FP5qtzi/0eab46bc715a8ad92a1fd451b52337fc/en_forme.jpg?w=640&h=427&q=50&fm=webp 640w,\n//images.ctfassets.net/93siw7f5235x/72YMy8t1h7vvru8FP5qtzi/0eab46bc715a8ad92a1fd451b52337fc/en_forme.jpg?w=1280&h=853&q=50&fm=webp 1280w","sizes":"(min-width: 1280px) 1280px, 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