{"id":69590,"date":"2015-06-11T00:00:00","date_gmt":"2015-06-11T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/lentrainement-en-endurance-la-densite-fait-la-difference\/"},"modified":"2015-06-11T00:00:00","modified_gmt":"2015-06-11T00:00:00","slug":"lentrainement-en-endurance-la-densite-fait-la-difference","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/lentrainement-en-endurance-la-densite-fait-la-difference\/","title":{"rendered":"L\u2019entra\u00eenement en endurance : la densit\u00e9 fait la diff\u00e9rence"},"content":{"rendered":"<p>Comment un athl\u00e8te peut-il exploiter pleinement le potentiel des syst\u00e8mes physiologiques de son corps ? Il n&rsquo;y a pas de r\u00e9ponse pr\u00e9cise car tout d\u00e9pend de votre corps et de l&rsquo;objectif que vous avez en t\u00eate. Il existe diff\u00e9rents types d\u2019entra\u00eenement, chacun avec un r\u00f4le important \u00e0 jouer et tous bas\u00e9s sur leurs propres proc\u00e9dures d\u2019apprentissage sp\u00e9cifiques :<\/p>\n<ul>\n<li>L&rsquo;entra\u00eenement en<strong> endurance<\/strong><\/li>\n<li>L\u2019entra\u00eenement en <strong>\u00ab\u00a0sprint\u00a0\u00bb<\/strong><\/li>\n<li>L\u2019entrainement en<strong> <strong>rythme de course<\/strong><\/strong><\/li>\n<li>L\u2019entra\u00eenement de <strong>r\u00e9cup\u00e9ration<\/strong><\/li>\n<li>L\u2019entra\u00eenement de <strong>force<\/strong> et de <strong>puissance<\/strong><\/li>\n<\/ul>\n<p>Chaque mois, nous allons vous pr\u00e9senter une m\u00e9thode de formation diff\u00e9rente en se concentrant sur ses principaux effets et en vous proposant diff\u00e9rentes s\u00e9ances d&rsquo;entra\u00eenement.<\/p>\n<p>Aujourd&rsquo;hui, nous allons commencer par l&rsquo;endurance et de l\u2019entra\u00eenement dense.<\/p>\n<p>L&rsquo;<strong>entra\u00eenement en endurance <\/strong>est extr\u00eamement important car il vous permettra d&rsquo;augmenter votre endurance tout en faisant moins d&rsquo;efforts. En d&rsquo;autres termes, il rendra votre nage efficace tout en douceur. L&rsquo;id\u00e9e est de garder un rythme soutenu pendant une longue p\u00e9riode de temps. Le concept de \u00ab\u00a0vitesse de croisi\u00e8re\u00a0\u00bb peut \u00eatre utilis\u00e9 ici.<\/p>\n<p>Vous pouvez mesurer votre <strong>vitesse a\u00e9robie<\/strong> ou <strong>VMA<\/strong> \u00e0 l\u2019aide de diff\u00e9rents tests :<\/p>\n<p><strong>1. T-30, test de 30 minutes<\/strong><\/p>\n<p>Disons que vous pouvez nager 2000 m en 30 minutes. En faisant un calcul simple, vous pouvez trouver votre rythme moyen sur 100 m : 30 (minutes) x 60 (secondes) x 100 (m\u00e8tres) \/ 2000 (m\u00e8tres) = 90 (secondes).<br \/>\nDe m\u00eame, vous pouvez essayer la m\u00e9thode suivante en utilisant la m\u00eame m\u00e9thode de calcul.<\/p>\n<p><strong>2. essai T-500 ou T-1000, 500 ou 1.000 m\u00e8tres<\/strong><\/p>\n<p>Vous devez choisir le test le plus adapt\u00e9 \u00e0 votre capacit\u00e9. Si vous \u00eates d\u00e9butant, commencez par le T-500 puis r\u00e9p\u00e9tez le test quelques semaines plus tard. Vous ne pourrez passer aux autres tests qu\u2019apr\u00e8s avoir remarqu\u00e9 une am\u00e9lioration significative.<\/p>\n<p>Si cependant, vous \u00eates un nageur intensif ou un comp\u00e9titeur, effectuez le test T-1000 ou T-30\u00a0: v\u00e9rifiez r\u00e9guli\u00e8rement vos r\u00e9sultats en les notant est un bon moyen pour \u00e9valuer vos progr\u00e8s.<\/p>\n<p>Gardez \u00e0 l&rsquo;esprit que l&rsquo;am\u00e9lioration de votre endurance peut prendre des mois, ou des jours ou des semaines. Il faut donc \u00eatre patient avant de voir les premiers r\u00e9sultats arriver.<\/p>\n<p>L&rsquo;id\u00e9e derri\u00e8re ce type d\u2019entra\u00eenement est de travailler la densit\u00e9.<\/p>\n<p>L\u2019entrainement dense se r\u00e9f\u00e8re au nombre total de m\u00e8tres que vous nagez et en combien de temps. Des sessions d\u2019entra\u00eenement plus courtes mais plus denses sont plus efficaces que l\u2019inverse.<\/p>\n<p>Maintenant, mettez-vous \u00e0 l&rsquo;\u00e9preuve : utilisez la s\u00e9ance d&rsquo;entra\u00eenement que nous allons vous d\u00e9crire (adapt\u00e9e \u00e0 votre niveau) pour tester le concept de densit\u00e9 a\u00e9robie.<\/p>\n<p>DEBUTANT:<\/p>\n<ul>\n<li>16&#215;25 medley (4 nages) avec 15 secondes de repos<\/li>\n<li>30 sec de r\u00e9cup\u00e9ration suppl\u00e9mentaires<\/li>\n<li>4&#215;200 de crawl avec 20sec de repos<\/li>\n<li>30 sec de r\u00e9cup\u00e9ration suppl\u00e9mentaires<\/li>\n<li>8&#215;50 avec les jambes seulement, 20 sec de repos (plus facile avec des palmes)<\/li>\n<li>30 sec de r\u00e9cup\u00e9ration suppl\u00e9mentaires<\/li>\n<li>2 s\u00e9ries de (2&#215;25 rapide, nage au choix, 15 sec de repos &#8211; 50 de crawl doux, 20 secondes de repos &#8211; 2&#215;25 rapide, nage au choix, 15 sec de repos &#8211; 100 de crawl doux, 60 sec de repos)<\/li>\n<li>16&#215;25 de crawl (1x rapide et 1x doux) 15 sec de r\u00e9cup\u00e9ration<\/li>\n<\/ul>\n<p><strong>Total: 2.400m en 45 minutes<\/strong><\/p>\n<p>NAGEURS AVANCES (B) ou ATHLETES (C)<\/p>\n<ul>\n<li>200 nage @ 4,00<\/li>\n<li>B : 8&#215;50 # 2x jambes # 2x progression # 2x jambes # 2x 25 rapide + 25 doux, 20 sec de repos<\/li>\n<li>C: 16&#215;50 # 2x jambes # 2x progression # 2x jambes # 2x 25 rapide + 25 doux @ 60 sec<\/li>\n<li>30 secondes de r\u00e9cup\u00e9ration suppl\u00e9mentaires<\/li>\n<li>B : 5&#215;300 de crawl, 20 sec de repos<\/li>\n<li>C : 8&#215;300 de crawl doux @ 5,00<\/li>\n<li>30 sec de r\u00e9cup\u00e9ration suppl\u00e9mentaires<\/li>\n<li>B : 12&#215;50 jambes # 3x 25 dos crawl\u00e9 en utilisant juste les jambes + 25 m dos crawl\u00e9 # 3x jambes avec des flotteurs, 20 sec de repos<\/li>\n<li>C : 20&#215;50 # 5x jambes avec des flotteurs # 5x jambes freestyle (fs) @ 60 sec<\/li>\n<li>30 sec de r\u00e9cup\u00e9ration suppl\u00e9mentaires<\/li>\n<li>B : 2 s\u00e9ries de (25-50-75-100) fs avec 15 sec de repos + 1 minute de repos entre les s\u00e9ries<\/li>\n<li>C : 4 s\u00e9ries de (25-50-75-100) fs @ 30 secondes avec 1 minute de repos entre les series<\/li>\n<li>B : 200 de nage en plong\u00e9e<\/li>\n<li>C : 16&#215;50 de crawl (1x rapide 1x doux) @ 60 sec<\/li>\n<\/ul>\n<p><strong>Total pour les nageurs avanc\u00e9s : 3.400m en 1h et 15 minutes<\/strong><\/p>\n<p><strong>Total pour les athl\u00e8tes : 6.200m en 1h et 50 minutes<\/strong><\/p>\n<p>Bien s\u00fbr, vous pouvez ajuster votre entra\u00eenement comme bon vous semble. Pour le premier essai par exemple, vous pourriez essayer de nager 3000 m\u00e8tres nage libre en une heure.<\/p>\n<p>Au fil des mois essayez d\u2019introduire d&rsquo;autres nages (le dos, par exemple), le travail des jambes (avec des <strong>palmes<\/strong> pour commencer), le travail de bras et travailler votre course, comme nous vous le proposerons dans les articles \u00e0 venir.<\/p>\n<p><strong>Remarque\u00a0:<\/strong> la cl\u00e9 du succ\u00e8s de l\u2019a\u00e9robic\/fitness est la densit\u00e9 de l\u2019entra\u00eenement. C\u2019est la premi\u00e8re chose que vous devez chercher \u00e0 am\u00e9liorer.<\/p>\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>Comment un athl\u00e8te peut-il exploiter pleinement le potentiel des syst\u00e8mes physiologiques de son corps ? Il n&rsquo;y a pas de r\u00e9ponse pr\u00e9cise car tout d\u00e9pend de votre corps et de &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":11024,"comment_status":"open","ping_status":"open","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>L\u2019entra\u00eenement en endurance : la densit\u00e9 fait la diff\u00e9rence<\/title>\n<meta name=\"description\" content=\"L&#039;entra\u00eenement en endurance est extr\u00eamement important car il vous permettra d&#039;augmenter votre endurance tout en faisant moins d&#039;efforts. 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