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on envisage de débuter une activité physique, le Cardio est souvent une des premières possibilités envisagées.\\r\\nIl s'agit d'une activité rythmique dont l'objectif est d'augmenter la fréquence cardiaque pour améliorer la santé cardio-vasculaire et si vous le souhaitez jusqu'à un niveau permettant de brûler des calories et des graisses.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nMieux comprendre l'intérêt des exercices de Cardio est le meilleur moyen de rester motivé et d'en pratiquer plus régulièrement.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\\r\\nLes bénéfices du Cardio.\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nIl aide à brûler les graisses et les calories pour perdre du poids.\\r\\nIl améliore la fonction cardiaque, rendant le cœur plus efficace pour pomper le sang.\\r\\nIl augmente la capacité des poumons.\\r\\nIl maintient une bonne densité osseuse.\\r\\nIl diminue le risque d'infarctus du myocarde, de diabète, d'hypertension artérielle, de cholestérol élevé.\\r\\nIl permet de se sentir mieux.\\r\\nIl aide à mieux dormir.\\r\\nIl contribue à diminuer le stress.\\r\\nIl embellit la vie sexuelle.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes bénéfices sur la santé apparaissent dès quelques minutes d'exercice par jour. Ainsi, une marche rapide de 5 minutes permet déjà d'améliorer l'humeur, et contribue à diminuer la pression artérielle.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{\"target\":{\"sys\":{\"id\":\"H3ljaiqPxGaWNAVdtoJGC\",\"type\":\"Link\",\"linkType\":\"Asset\"}}},\"content\":[],\"nodeType\":\"embedded-asset-block\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nComment choisir son exercice de Cardio?\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLa première étape est d'envisager les activités que vous aimez faire. Vous devez réfléchir à ce qui vous semble accessible, qui correspond à votre personnalité, et à votre mode de vie. \",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nSi vous aimez le sport en plein air, la course à pied, la marche, la natation ou le vélo sont tous d'excellents choix.\\r\\nSi vous préférez le sport en salle, vous avez alors accès à de nombreuses options tels que le vélo d'appartement, le tapis de course, le vélo elliptique, le rameur…\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nPour celles et ceux qui souhaitent pratiquer le cardio à la maison, vous pouvez bien sûr acheter un tapis de course ou un vélo d'appartement, mais il existe de nombreuses autres options: vidéos d'exercices, routines d'entrainement en ligne, applications de fitness, exercices de cardio tels que corde à sauter, jogging sur place, faire des jumping jacks…\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes exercices permettant d'élever le rythme cardiaque sont variés et nombreux. Ils peuvent souvent être associés à un renforcement musculaire.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nN'hésitez pas à essayer différents types de Cardio jusqu'à trouver celui qui vous convient le mieux. N'ayez pas peur de changer d'activité ou de varier différents types d'exercices de Cardio en fonction de votre humeur.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\\r\\nConseils pour débuter en Cardio.\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-2\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nIl est important de commencer par des exercices accessibles tels que la marche ou le tapis de course. Vous pouvez par exemple débuter avec 15 à 20 minutes de marche rapide.\\r\\nVous avez aussi la possibilité de répartir votre entraînement sur la journée: faire 3 séances de 10 minutes équivaut à une séance de 30 minutes.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nEnsuite, en fonction de vos objectifs, et du type de Cardio, vous pourrez pratiquer de 20 à 60 minutes d'exercice 3 à 6 fois par semaine.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nDe plus, considérer l'intensité de l'exercice que vous pratiquez est primordial. Plus le Cardio est intense, plus la durée de l'entraînement peut être courte. Ainsi, dans les exercices à haute intensité tels que le Tabata ou le HIIT, 10 à 20 minutes suffisent. Je reviendrai sur ces types d'exercices dans de prochains articles.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nLes objectifs en Cardio sont variables: se maintenir en bonne santé, stabiliser son poids, ou perdre du poids. Plus l'objectif est ambitieux, comme perdre du poids, plus la durée des exercices de Cardio doit être longue. Pour optimiser l'efficacité d'un entraînement, il est alors important de mixer des exercices de haute et moyenne intensité.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\nAinsi, si vous manquez de temps pour pratiquer votre Cardio, 10 minutes d'entraînement à haute intensité plusieurs fois par semaine, vous apporterons les mêmes bénéfices que des durées beaucoup plus longues de Cardio à faible intensité.\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\\r\\nVous n'êtes pas seul!\",\"nodeType\":\"text\"}],\"nodeType\":\"heading-3\"},{\"data\":{},\"content\":[{\"data\":{},\"marks\":[],\"value\":\"\\r\\n\\r\\nCet article vous a plu? N'hésitez pas à le partager avec vos amis.\\r\\n\",\"nodeType\":\"text\"}],\"nodeType\":\"paragraph\"}],\"nodeType\":\"document\"}","references":[{"contentful_id":"H3ljaiqPxGaWNAVdtoJGC","__typename":"ContentfulAsset","gatsbyImageData":{"images":{"sources":[{"srcSet":"//images.ctfassets.net/93siw7f5235x/H3ljaiqPxGaWNAVdtoJGC/6aa26ea88aec998b925f5e6212c2b821/Cardio.jpg?w=320&h=240&q=50&fm=webp 320w,\n//images.ctfassets.net/93siw7f5235x/H3ljaiqPxGaWNAVdtoJGC/6aa26ea88aec998b925f5e6212c2b821/Cardio.jpg?w=640&h=480&q=50&fm=webp 640w,\n//images.ctfassets.net/93siw7f5235x/H3ljaiqPxGaWNAVdtoJGC/6aa26ea88aec998b925f5e6212c2b821/Cardio.jpg?w=1280&h=960&q=50&fm=webp 1280w","sizes":"(min-width: 1280px) 1280px, 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