{"id":69564,"date":"2015-05-12T00:00:00","date_gmt":"2015-05-12T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/apprenez-a-retenir-votre-respiration\/"},"modified":"2015-05-12T00:00:00","modified_gmt":"2015-05-12T00:00:00","slug":"apprenez-a-retenir-votre-respiration","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/apprenez-a-retenir-votre-respiration\/","title":{"rendered":"Apprenez \u00e0\u2026 retenir votre respiration"},"content":{"rendered":"<p>La d\u00e9finition m\u00e9dicale de l\u2019<strong>hypoxie<\/strong> est un \u00e9tat pathologique caus\u00e9 par une alimentation inad\u00e9quate en oxyg\u00e8ne de tout l\u2019organisme. L\u2019entra\u00eenement en hypoxie appliqu\u00e9 \u00e0 la natation est un type d\u2019entra\u00eenement particulier r\u00e9alis\u00e9 en utilisant des styles de respirations diff\u00e9rents de la m\u00e9thode conventionnelle. Par exemple, <strong>une respiration<\/strong> \u00e0 chaque mouvement ou tous les trois mouvements.<\/p>\n<p>L\u2019entra\u00eenement en hypoxie\u00a0servait initialement \u00e0 simuler l\u2019entra\u00eenement en altitude, o\u00f9 la pression d\u2019oxyg\u00e8ne dans l\u2019air est r\u00e9duite et o\u00f9 par cons\u00e9quent l\u2019oxyg\u00e8ne circule plus lentement dans le sang. Des \u00e9tudes* ont montr\u00e9 que l\u2019entra\u00eenement en hypoxie ne r\u00e9duisait pas le flux d\u2019oxyg\u00e8ne dans les tissus, et qu\u2019il ne recr\u00e9ait pas non plus les conditions que l\u2019on retrouve lors des entra\u00eenements en altitude.<\/p>\n<p><strong>Quel est alors le b\u00e9n\u00e9fice de l\u2019entra\u00eenement hypoxique\u00a0? La capacit\u00e9 \u00e0 retenir votre respiration plus longtemps.<\/strong><\/p>\n<p>L\u2019entra\u00eenement en hypoxie\u00a0entra\u00eene un \u00e9tat appel\u00e9 hypercapnie (du grec <em>hyper\u00a0<\/em>: \u00ab\u00a0au\u00a0\u00bb ou \u00ab\u00a0trop\u00a0\u00bb, et <em>kapnos\u00a0<\/em>: \u00ab\u00a0fum\u00e9e\u00a0\u00bb) ou, en d\u2019autres mots, une augmentation du niveau de dioxyde de carbone (CO2) dans le sang. L\u2019hypercapnie provoque donc un r\u00e9flexe respiratoire. Si vous avez parfois du mal \u00e0 retenir votre respiration en nageant (lors de l\u2019effort de la course ou d\u2019une phase prolong\u00e9e sous l\u2019eau) c\u2019est la quantit\u00e9 de dioxyde de carbone qui augmente dans votre corps et non l\u2019oxyg\u00e8ne. Cela qui signifie que vous allez avoir besoin d\u2019air.<\/p>\n<p>La fr\u00e9quence de vos entra\u00eenements est importante. Plus vous vous entra\u00eenez \u00e0 retenir votre respiration, meilleur vous deviendrez. Vous pourrez nager plus longtemps en respirant moins.<\/p>\n<p><strong>C\u2019est la raison pour laquelle l\u2019entra\u00eenement en hypoxie est excellent pour la nage libre et le papillon<\/strong>, mais pas seulement. Les nageurs de dos remarqueront des b\u00e9n\u00e9fices pendant les phases de coul\u00e9e, et les nageurs de brasse pourront \u00e9galement s\u2018am\u00e9liorer en s\u2019entra\u00eenant \u00e0 retenir leur respiration pendant les phases sous l\u2019eau.<\/p>\n<p><strong>Vous pouvez tr\u00e8s rapidement am\u00e9liorer votre technique<\/strong>, en att\u00e9nuant l\u2019effet de l\u2019hypercapnie, et en apprenant \u00e0 votre corps \u00e0 retenir votre respiration quand n\u00e9cessaire.<\/p>\n<p><a href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/wp-content\/uploads\/2015\/05\/STRAVIUS-kmsp.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-4295\" src=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/community\/wp-content\/uploads\/2015\/05\/STRAVIUS-kmsp-700x465.jpg\" alt=\"SWIMMING - OPEN DE FRANCE VICHY 2014 - DAY 2\" width=\"526\" height=\"350\" \/><\/a><\/p>\n<p><strong>Voici quelques exercices simples que vous pouvez inclure \u00e0 vos entra\u00eenements\u00a0:<\/strong><\/p>\n<ul>\n<li>De 4 \u00e0 8 X 25m NL \u00a0avec 1 repos en \u00ab\u00a0hypoxie\u00a01\u00a0\u00bb, c\u2019est-\u00e0-dire ne respirer qu\u2019une fois sur les 25m. Lorsque vous vous sentirez \u00e0 l\u2019aise avec cet exercice, essayez de l\u2019alterner avec \u00ab\u00a0hypoxie\u00a00\u00a0\u00bb ou, en d\u2019autres termes, sans respirer pendant 25m.<\/li>\n<\/ul>\n<ul>\n<li>4 x 50m NL \u00a0avec 1 repos, en essayant de varier le nombre de fois o\u00f9 vous respirez pendant les 50m. Commencez par respirer une fois tous les 25m puis nagez les 25 premiers m\u00e8tres sans respirer et les 25m suivants en ne respirant qu\u2019une seule fois.<\/li>\n<\/ul>\n<ul>\n<li>3 x 100m NL avec 1 repos, en modifiant votre respiration tous les 25 m\u00e8tres. Respirez tous les 3 mouvements pendant 25m, puis tous les 5 mouvements pendant 25m, puis tous les 3 mouvements pendant 25m et tous les 7 mouvements pendant 25m.<\/li>\n<\/ul>\n<ul>\n<li>8 x 25m avec un battement de papillon lors de la phase sous l\u2019eau et 1 repos.<\/li>\n<\/ul>\n<ul>\n<li>4 x 50m\u00a0: nagez 15m sous l\u2019eau avec une pouss\u00e9e contre le mur \u00e0 la fin de chaque longueur.<\/li>\n<\/ul>\n<p><strong>Attention\u00a0:<\/strong> l\u2019entra\u00eenement hypoxique \u00e9tant stressant physiologiquement, il est recommand\u00e9 de l\u2019inclure avec prudence dans votre entra\u00eenement hebdomadaire.<\/p>\n<p>\u00a0<\/p>\n<h5>NOTES ET R\u00c9F\u00c9RENCES\u00a0:<\/h5>\n<h5><em>Martin A. Cohn, Horst Baier, Adam Wanner: <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC372672\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u201cFailure of Hypoxic Pulmonary Vasoconstriction in the Canine Asthma Model\u201d<\/a><\/em><\/h5>\n<p>&#8212;&#8212;&#8212;&#8212;&#8212;<\/p>\n<p><a href=\"https:\/\/www.arenawaterinstinct.com\/fr_fr\/hommes\/maillot-de-bain-de-piscine-hommes.html\" target=\"_blank\" rel=\"noopener noreferrer\">Soyez inspir\u00e9 par notre collection\u00a0!<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u2019entra\u00eenement hypoxique appliqu\u00e9 \u00e0 la natation est un type d\u2019entra\u00eenement particulier r\u00e9alis\u00e9 en utilisant des styles de respirations diff\u00e9rents de la m\u00e9thode conventionnelle. Il consiste \u00e0 respirer \u00e0 chaque mouvement, ou tous les trois mouvements.<\/p>\n","protected":false},"author":1372,"featured_media":1990,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Apprenez \u00e0\u2026 retenir votre respiration - l\u2019entra\u00eenement hypoxique<\/title>\n<meta name=\"description\" content=\"Un entra\u00eenement hypoxique peut am\u00e9liorer votre capacit\u00e9 \u00e0\u2026 retenir votre respiration ! 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