{"id":69550,"date":"2018-02-06T00:00:00","date_gmt":"2018-02-06T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/conseils-pour-mieux-vivre-lentrainement-du-matin\/"},"modified":"2018-02-06T00:00:00","modified_gmt":"2018-02-06T00:00:00","slug":"conseils-pour-mieux-vivre-lentrainement-du-matin","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/conseils-pour-mieux-vivre-lentrainement-du-matin\/","title":{"rendered":"Conseils pour mieux vivre l’entra\u00eenement du matin"},"content":{"rendered":"

Pourquoi se sent-on plus performants le soir ?<\/strong><\/p>\n

De r\u00e9centes \u00e9tudes*  montrent les b\u00e9n\u00e9fices d\u2019un entra\u00eenement sportif le soir. On atteint de meilleurs r\u00e9sultats, car la temp\u00e9rature corporelle est plus \u00e9lev\u00e9e l\u2019apr\u00e8s-midi. On est \u00e0 m\u00eame de produire un effort physique plus intense, car la force atteint son sommet et les muscles sont plus rel\u00e2ch\u00e9s. Et c\u2019est aussi l\u2019occasion d\u2019\u00e9vacuer le stress accumul\u00e9 tout au long de la journ\u00e9e. Difficile d\u00e8s lors de se trouver de bonnes raisons pour aligner les longueurs d\u00e8s 7h du matin !<\/p>\n

L\u2019entra\u00eenement matinal : pourquoi c\u2019est si dur ?<\/strong><\/p>\n

Voici comment votre corps r\u00e9agit lors de l\u2019entra\u00eenement t\u00f4t le matin.<\/p>\n

Votre niveau de cortisol (\u00e9galement connue comme hormone du stress) est \u00e0 son plus haut t\u00f4t le matin, car la quantit\u00e9 produite augmente sous certaines conditions de stress mental-physique. La production de cortisol augmente votre flux cardiaque, signifiant que votre corps est moins bien pr\u00e9par\u00e9 \u00e0 l\u2019exercice physique t\u00f4t dans la journ\u00e9e.<\/p>\n

Heureusement la testost\u00e9rone est pr\u00eate \u00e0 vous venir en aide. Comme le cortisol, le niveau de production de testost\u00e9rone est \u00e0 son plus haut en d\u00e9but de matin\u00e9e. La testost\u00e9rone aide \u00e0 produire plus d\u2019\u00e9rythropo\u00ef\u00e9tine (EPO), qui contr\u00f4le la production de globules rouges, et permet de transporter plus d\u2019oxyg\u00e8ne vers vos muscles, augmentant par cons\u00e9quent votre force et acc\u00e9l\u00e9rant votre temps de r\u00e9action.<\/p>\n

Et pour \u00e9viter une chute soudaine du taux de sucre dans le sang (glyc\u00e9mie) et la perte d\u2019\u00e9nergie qui en r\u00e9sulte, votre corps stoppe la production d\u2019insuline destin\u00e9e \u00e0 r\u00e9guler\/baisser votre niveau de glyc\u00e9mie.<\/p>\n

Les r\u00e8gles \u00e0 suivre pour une motivation au top le matin <\/strong><\/p>\n

1. REPOSEZ-VOUS :<\/strong> le repos r\u00e9duit le stress, et dormir au moins 8 heures par nuit a de nombreux avantages pour votre organisme. M\u00eame un court repos de 30 minutes dans l\u2019apr\u00e8s-midi peut r\u00e9ellement aider votre organisme, en particulier en cas d\u2019entra\u00eenement matinal.<\/p>\n

2. MANGEZ et BUVEZ :<\/strong> prenez un petit-d\u00e9jeuner contenant des glucides avec un faible indice glyc\u00e9mique pour \u00e9viter l\u2019hypoglyc\u00e9mie et\/ou les productions soudaines d\u2019insuline.
\nPensez \u00e0 boire pendant et apr\u00e8s l\u2019entra\u00eenement pour vous aider \u00e0 vous d\u00e9barrasser des toxines et \u00e9viter tout risque de d\u00e9shydratation.<\/p>\n

3. SUIVEZ UNE ROUTINE :<\/strong> essayez toujours de garder les m\u00eames rythmes de sommeil\/\u00e9veil, mais ne soyez pas trop inflexible. Si vous avez pass\u00e9 une soir\u00e9e tardive avec des amis ou votre famille, assurez-vous de prendre le temps suffisant pour r\u00e9cup\u00e9rer. Souvenez-vous : un peu plus de repos vaut mieux qu\u2019un entra\u00eenement mal ex\u00e9cut\u00e9.<\/p>\n

4. PLANIFIEZ VOTRE ENTRA\u00ceNEMENT :<\/strong> assurez-vous que vos entra\u00eenements matinaux ne soient pas trop longs, en particulier avec l\u2019estomac vide. S\u2019entra\u00eener l\u2019estomac vide conduit \u00e0 l\u2019hypercortisolisme ou, en d\u2019autres termes, une augmentation de la production de cortisol.<\/p>\n

—————<\/p>\n

*R\u00c9F\u00c9RENCES ET NOTES :
\nTayebisani S, Folladi P, Alikhani F et. al., The effect of weight training in morning and evening on testosterone and cortisol in bodybuilders, European Journal of Experimental Biology, 2012, 2 (4):1109-1112 (LINK<\/a>)
\nScheet T., Effect of training time of day on body composition, muscular strength and endurance, National Strength and Conditioning Association Annual Meeting, Las Vegas.<\/h5>\n","protected":false},"excerpt":{"rendered":"

Pourquoi se sent-on plus performants le soir ? De r\u00e9centes \u00e9tudes*  montrent les b\u00e9n\u00e9fices d\u2019un entra\u00eenement sportif le soir. On atteint de meilleurs r\u00e9sultats, car la temp\u00e9rature corporelle est plus \u00e9lev\u00e9e …<\/p>\n","protected":false},"author":1372,"featured_media":2088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"\nL'entra\u00eenement du matin<\/title>\n<meta name=\"description\" content=\"Pas toujours facile de sortir du lit pour un entra\u00eenement matinal ! 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