{"id":95215,"date":"2022-06-27T12:00:55","date_gmt":"2022-06-27T10:00:55","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=95215"},"modified":"2022-06-24T13:07:30","modified_gmt":"2022-06-24T11:07:30","slug":"course-et-natation%e2%80%af-des-exercices-a-bruler-des-calories-pour-lete","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/course-et-natation%e2%80%af-des-exercices-a-bruler-des-calories-pour-lete\/","title":{"rendered":"Course et natation\u202f: des exercices \u00e0 br\u00fbler des calories pour l\u2019\u00e9t\u00e9"},"content":{"rendered":"<p><strong>Le sport est essentiel pour se remettre en forme avant l\u2019\u00e9t\u00e9. Alors, comment br\u00fbler des graisses et des calories en nageant et en courant\u2009? Voici un programme d\u2019entra\u00eenement en vue de se pr\u00e9parer pour l\u2019\u00e9t\u00e9.<\/strong><\/p>\n<h2>L\u2019une des raisons pour pratiquer un sport en dehors de la comp\u00e9tition c\u2019est garder la forme et perdre du poids. La course \u00e0 pied et la natation sont sans aucun doute les deux sports les plus populaires pour \u00e7a.<\/h2>\n<p>Probablement parce que leur pratique est tellement simple, <strong>la course \u00e0 pied et la natation sont deux des sports les plus populaires<\/strong> aupr\u00e8s des personnes qui cherchent \u00e0 <strong>se remettre en forme pour l\u2019\u00e9t\u00e9<\/strong>. La course \u00e0 pied ne demande qu\u2019une paire de chaussures et un peu d\u2019espace et la natation, un maillot de bain et \u00ab\u2009un peu d\u2019eau\u2009\u00bb.<\/p>\n<p>\u00c0 certains \u00e9gards, ce sont des sports similaires, car l\u2019entra\u00eenement repose sur les m\u00eames principes de base\u202f: <strong>sprints, s\u00e9ries a\u00e9robiques, entra\u00eenement par intervalles<\/strong>, etc. Les coureurs utilisent principalement <strong>le bas du corps<\/strong> tandis que les nageurs font davantage appel au haut du corps, mais d\u2019un point de vue cardiovasculaire, les deux sports sont similaires et sont <strong>excellents pour perdre du poids<\/strong>. N\u00e9anmoins, il convient de souligner qu\u2019\u00e0 dur\u00e9e de pratique \u00e9gale, vous <strong>consommez plus de calories<\/strong> en courant qu\u2019en nageant. Cela est d\u00fb \u00e0 l\u2019absence presque totale de gravit\u00e9 dans l\u2019eau. Mais ne vous inqui\u00e9tez pas, la natation reste un excellent moyen de br\u00fbler quelques calories.<\/p>\n<p>Examinons les diff\u00e9rents types d\u2019entra\u00eenement que vous pouvez faire pour <strong>perdre du poids en courant ou en nageant<\/strong>.<\/p>\n<p>Il est conseill\u00e9 de <strong>s\u2019\u00e9chauffer<\/strong> pendant au moins 10 \u00e0 15\u202fminutes avant de commencer ces entra\u00eenements.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-95223\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/07\/Running-and-Swimming-calorie-burning-work-outs-for-the-summer.png\" alt=\"\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/07\/Running-and-Swimming-calorie-burning-work-outs-for-the-summer.png 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/07\/Running-and-Swimming-calorie-burning-work-outs-for-the-summer-300x225.png 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/07\/Running-and-Swimming-calorie-burning-work-outs-for-the-summer-768x576.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3>S\u00e9ance d\u2019entra\u00eenement longue, temps et distance<\/h3>\n<p>Ce type d\u2019entra\u00eenement consiste \u00e0 courir\/nager sur une <strong>longue distance (ou pendant un long moment)<\/strong> en maintenant une <strong>fr\u00e9quence cardiaque d\u2019environ 120-140\u202fbpm<\/strong>. C\u2019est le type d\u2019entra\u00eenement de la plupart des nageurs\/coureurs amateurs moyens, probablement en raison de sa simplicit\u00e9. N\u00e9anmoins, il convient de noter que m\u00eame si les longues distances sont synonymes de faible intensit\u00e9, le corps r\u00e9agit diff\u00e9remment dans l\u2019eau que sur la terre ferme. Votre rythme cardiaque augmente m\u00eame lorsque vous courez \u00e0 un rythme lent. D\u2019autre part, en raison du probl\u00e8me de la gravit\u00e9 mentionn\u00e9 plus haut, l\u2019intensit\u00e9 reste faible lorsque vous nagez lentement. Cela signifie que <strong>vous devez nager \u00e0 une intensit\u00e9 l\u00e9g\u00e8rement sup\u00e9rieure \u00e0 celle de la course \u00e0 pied pendant les s\u00e9ances de longue distance<\/strong>. Une longue nage doit durer <strong>au moins 45\u202fminutes<\/strong>, la distance \u00e0 parcourir \u00e9tant \u00e9videmment subjective.<\/p>\n<h3>S\u00e9ries<\/h3>\n<p>L\u2019intensit\u00e9 et la fr\u00e9quence cardiaque sont tr\u00e8s similaires \u00e0 celles des s\u00e9ances de distance. L\u2019id\u00e9e de base est de <strong>diviser la distance totale en plusieurs sections plus courtes<\/strong>. La distance minimale pour les s\u00e9ries dans la course \u00e0 pied est de 800\u202fm, contre 200\u202fm pour la natation. Par exemple, au lieu de nager une longue distance de 2\u202fkm, faites 4&#215;500 m ou courez 8&#215;1000 m au lieu de 8\u202fkm. Vous ajoutez beaucoup de variation en augmentant soudainement le rythme et <strong>en allongeant ou en raccourcissant les distances<\/strong>. En r\u00e9cup\u00e9rant pendant 20 \u00e0 30\u202fsecondes et en d\u00e9composant votre s\u00e9ance longue distance, vous pouvez travailler \u00e0 une intensit\u00e9 l\u00e9g\u00e8rement sup\u00e9rieure.<\/p>\n<h3>Entra\u00eenement fractionn\u00e9<\/h3>\n<p>Ce type d\u2019entra\u00eenement consiste \u00e0 <strong>alterner entre forte intensit\u00e9 et faible intensit\u00e9<\/strong>. Par exemple\u202f: courez 30\u202fs \u00e0 fond + 1\u202fmin lentement pendant un total de 5\u202fmin, \u00e0 r\u00e9p\u00e9ter 3\u202ffois. Dans l\u2019eau, nagez 2&#215;600 m en alternant 50\u202fm lents et 25\u202fm rapides. Les fractionn\u00e9s peuvent varier de plein fa\u00e7ons, mais le principe de base est toujours d\u2019alterner des efforts de haute et de basse intensit\u00e9.<\/p>\n<p>Vous pouvez \u00e9galement <strong>combiner la course et la natation<\/strong>, par exemple en commen\u00e7ant par quelques s\u00e9ries de course suivies d\u2019une s\u00e9ance de longue distance ou de fractionn\u00e9s dans l\u2019eau.<\/p>\n<p>Profitez bien de votre entra\u00eenement\u2009!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le sport est essentiel pour se remettre en forme avant l\u2019\u00e9t\u00e9. Alors, comment br\u00fbler des graisses et des calories en nageant et en courant\u2009? Voici un programme d\u2019entra\u00eenement en vue &hellip;<\/p>\n","protected":false},"author":1270,"featured_media":95223,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10098],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Course et natation\u202f: des exercices \u00e0 br\u00fbler des calories pour l\u2019\u00e9t\u00e9 - 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\/forme-beaute-et-bien-etre\/course-et-natation\u202f-des-exercices-a-bruler-des-calories-pour-lete\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Course et natation\u202f: des exercices \u00e0 br\u00fbler des calories pour l\u2019\u00e9t\u00e9 - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Le sport est essentiel pour se remettre en forme avant l\u2019\u00e9t\u00e9. 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Voici un programme d\u2019entra\u00eenement en vue &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/course-et-natation\u202f-des-exercices-a-bruler-des-calories-pour-lete\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-27T10:00:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-24T11:07:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2018\/07\/Running-and-Swimming-calorie-burning-work-outs-for-the-summer.png\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Federica De Luca\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Federica De Luca\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/course-et-natation%e2%80%af-des-exercices-a-bruler-des-calories-pour-lete\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/course-et-natation%e2%80%af-des-exercices-a-bruler-des-calories-pour-lete\/\"},\"author\":{\"name\":\"Federica De Luca\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/4555c470ad8e6501f5137c731ada52ea\"},\"headline\":\"Course et natation\u202f: des exercices \u00e0 br\u00fbler des calories pour l\u2019\u00e9t\u00e9\",\"datePublished\":\"2022-06-27T10:00:55+00:00\",\"dateModified\":\"2022-06-24T11:07:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/course-et-natation%e2%80%af-des-exercices-a-bruler-des-calories-pour-lete\/\"},\"wordCount\":703,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"articleSection\":[\"Forme, beaut\u00e9 et bien-\u00eatre\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/course-et-natation%e2%80%af-des-exercices-a-bruler-des-calories-pour-lete\/\",\"url\":\"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/course-et-natation%e2%80%af-des-exercices-a-bruler-des-calories-pour-lete\/\",\"name\":\"Course et natation\u202f: des exercices \u00e0 br\u00fbler des calories pour l\u2019\u00e9t\u00e9 - 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