{"id":70266,"date":"2018-12-13T00:00:00","date_gmt":"2018-12-13T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/les-bienfaits-de-lentrainement-en-haute-altitude\/"},"modified":"2018-12-13T00:00:00","modified_gmt":"2018-12-13T00:00:00","slug":"les-bienfaits-de-lentrainement-en-haute-altitude","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/les-bienfaits-de-lentrainement-en-haute-altitude\/","title":{"rendered":"Les bienfaits de l’entra\u00eenement en haute altitude"},"content":{"rendered":"

L\u2019entra\u00eenement en haute altitude peut apporter de grands avantages, et voici pourquoi.<\/strong><\/p>\n

Habituellement, au cours d\u2019une saison sportive, il vient un moment o\u00f9 l\u2019athl\u00e8te se d\u00e9place en montagne pour s\u2019entra\u00eener. Cette fameuse \u00abescapade\u00bb co\u00efncide g\u00e9n\u00e9ralement avec les vacances scolaires des jeunes athl\u00e8tes. M\u00eame ceux qui ne font pas partie d\u2019une \u00e9quipe professionnelle mais aiment simplement le plein air peuvent aller \u00e0 la montagne pendant leurs vacances d\u2019hiver et b\u00e9n\u00e9ficier ainsi des avantages d’un entra\u00eenement en haute altitude.<\/p>\n

Qu’est-ce que cela change par rapport \u00e0 un entra\u00eenement en plaine ?<\/strong><\/p>\n

Tout est dans l\u2019air que nous respirons.<\/strong> Vous ne le savez peut-\u00eatre pas, mais l\u2019air que nous respirons n\u2019est pas purement de l\u2019oxyg\u00e8ne. En r\u00e9alit\u00e9, seulement environ 20% de l’air que nous respirons est constitu\u00e9 d’oxyg\u00e8ne, le reste \u00e9tant constitu\u00e9 d’azote et d’autres \u00e9l\u00e9ments. En haute altitude (au moins 2 000 m), la composition reste fondamentalement la m\u00eame, mais c\u2019est pourtant comme s\u2019il y avait moins d\u2019oxyg\u00e8ne disponible pour respirer. Cela est d\u00fb \u00e0 la diff\u00e9rence de pression atmosph\u00e9rique, qui rend les poumons moins efficaces lors du traitement de l’oxyg\u00e8ne et de l’azote.<\/p>\n

Qu’est-ce que cela signifie d’avoir moins d’oxyg\u00e8ne disponible ?<\/strong> De toute \u00e9vidence, vous serez plus fatigu\u00e9 et plus rapidement. Faire le m\u00eame exercice \u00e0 haute altitude semblera plus difficile. Il sera difficile d\u2019atteindre les m\u00eames temps de nage qu’au niveau de la mer. Cette diff\u00e9rence sera plus visible sur les distances moyennes \u00e0 longues. C\u2019est principalement parce que lorsqu\u2019on nage de courtes distances, on ne d\u00e9pend pas autant du m\u00e9tabolisme a\u00e9robie (celui qui utilise l\u2019oxyg\u00e8ne), mais principalement du syst\u00e8me ana\u00e9robie (celui qui utilise l\u2019acide lactique).<\/p>\n

Ceci \u00e9tant dit, les difficult\u00e9s seront surtout perceptibles au cours des premiers jours d\u2019entra\u00eenement ; le temps que le corps s\u2019ajuste.<\/strong> En effet, le corps humain est une merveilleuse machine qui s’adapte \u00e0 son environnement. Tout comme l’entra\u00eenement aide votre corps \u00e0 \u201cmuter\u201d physiquement et \u00e0 s’adapter \u00e0 certains types de mouvements, il s’adaptera \u00e9galement aux changements environnementaux induits par l’entra\u00eenement en haute altitude.<\/p>\n

Comment ?<\/strong> L’EPO (\u00e9rythropo\u00ef\u00e9tine) est l’hormone qui favorise la production de globules rouges, et qui en augmente la quantit\u00e9 dans le circuit sanguin. De cette mani\u00e8re, le corps peut compenser le manque d’oxyg\u00e8ne en cr\u00e9ant davantage de transporteurs d’oxyg\u00e8ne dans le sang.Une fois ce changement effectu\u00e9, lorsque vous revenez \u00e0 des altitudes plus basses, vous aurez plus de transporteurs (globules rouges) et plus d\u2019oxyg\u00e8ne disponible. Vous aurez donc l\u2019impression que vous avez augment\u00e9 la puissance de votre moteur.  <\/p>\n

Pour terminer, gardez en t\u00eate ces conseils :<\/strong><\/p>\n

1.<\/strong> Vous ne devriez pas rester en haute altitude moins de 7 jours<\/em>, et id\u00e9alement, vous devriez rester environ 2 semaines. Une p\u00e9riode de moins de 7 jours ne laissera pas \u00e0 votre corps le temps de r\u00e9agir et de cr\u00e9er les avantages que vous recherchez.<\/p>\n

2.<\/strong> Une fois que vous serez revenu au niveau de l’eau, les avantages de l’entra\u00eenement en haute altitude dispara\u00eetront au bout d’un mois environ (le corps se r\u00e9adaptera \u00e0 son nouvel environnement).<\/p>\n

3.<\/strong> Puisque votre corps a besoin de temps pour se r\u00e9ajuster, il est conseill\u00e9 d\u2019\u00e9viter un entra\u00eenement intensif pendant les premiers jours qui suivent votre retour.<\/p>\n

4.<\/strong> Souvent, comme nous sommes tous diff\u00e9rents, il arrive que l\u2019on obtienne des r\u00e9sultats plus ou moins rapidement et \u00e0 des niveaux diff\u00e9rents de ceux d\u2019une autre personne. <\/p>\n

En vous souhaitant un bon entra\u00eenement !<\/p>\n

\n
Photo credit : \u201cUn plongeon ?<\/a>\u201d (CC BY 2.0<\/a>) by Pierre__Arnaud<\/a><\/h5>\n","protected":false},"excerpt":{"rendered":"

L\u2019entra\u00eenement en haute altitude peut apporter de grands avantages, et voici pourquoi. Habituellement, au cours d\u2019une saison sportive, il vient un moment o\u00f9 l\u2019athl\u00e8te se d\u00e9place en montagne pour s\u2019entra\u00eener. …<\/p>\n","protected":false},"author":1372,"featured_media":6536,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10096],"tags":[],"acf":[],"yoast_head":"\nLes bienfaits de l'entra\u00eenement en haute altitude - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/fr\/conseils-de-pro\/les-bienfaits-de-lentrainement-en-haute-altitude\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Les bienfaits de l'entra\u00eenement en haute altitude - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"L\u2019entra\u00eenement en haute altitude peut apporter de grands avantages, et voici pourquoi. 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