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Surentraînement : symptômes et prévention",[17589],{"start":17590,"end":17591,"type":16598,"data":17592},10,51,{"link_type":109,"url":17593,"target":112},"https://share",[17595,17598],{"type":27,"text":17596,"spans":17597},"Faire un effort supplémentaire, suivre un cours de spinning de plus, doubler vos sessions HIIT. Ces éléments sont essentiels pour améliorer vos objectifs d'entraînement, n'est-ce pas ? Eh bien, pas nécessairement ! S'il en résulte une fatigue excessive, un manque de sommeil de qualité et des douleurs musculaires continues, pour n'en citer que quelques-uns, alors cela risque de vous causer plus de tort que de bien. En fait, vous pourriez souffrir de surentraînement et de fatigue post-entraînement.",[],{"type":27,"text":17599,"spans":17600},"Gabriela Zerger, responsable bien-être à l'Aspria Uhlenhorst, raconte une anecdote. En parlant avec un membre du club de Hambourg qu'elle avait un jour aidé à s'entraîner, Gabriela lui demanda comment elle allait. « Très fatiguée, avec un manque de motivation et d'appétit. Mais je veux doubler mon entraînement », répondit-elle. En voyant son teint pâle, Gabriela a immédiatement été préoccupée et a exhorté le membre à prendre deux semaines de repos, sans spinning, HIIT ou cardio. « Elle ne semblait pas convaincue au début, alors j'ai expliqué les impacts physiques et psychologiques du surentraînement, et j'ai utilisé la métaphore du réservoir d'essence : nous ne pouvons pas conduire sur des distances illimitées, car tôt ou tard, nous devrons nous arrêter pour faire le plein », explique Gabriela. ",[],"columns_richtext$b38282b8-2041-4d8e-b1ba-8a7f8553f142","columns_richtext",{"variation":103,"version":104,"items":17604,"primary":17606,"id":17635,"slice_type":17602,"slice_label":7},[17605],{},{"main":17607,"secondary":17614},[17608],{"type":1140,"text":17609,"spans":17610},"Symptômes du surentraînement : de la douleur musculaire à la santé mentale",[17611],{"start":57,"end":17612,"type":17613},74,"strong",[17615,17618,17621,17624,17627],{"type":27,"text":17616,"spans":17617},"Un excès d'exercice est le résultat d'un dépassement ou d'un surentraînement. Le dépassement survient quand une séance d'entraînement devient plus épuisante que d'habitude, alors qu'il s'agit d'une étape normale pour passer à un niveau supérieur de votre forme physique. Mais cela exige un repos approprié et suffisant par la suite. Le surentraînement survient quand le dépassement fait partie d'un entraînement régulier, mais nous ignorons les signes que notre corps nous envoie concernant son besoin de repos et de récupération. Il est facile de neutraliser les effets à la fois d'un dépassement et d'un surentraînement, mais pour ce dernier, cela peut prendre plus de temps. ",[],{"type":27,"text":17619,"spans":17620},"Bien sûr, pour ceux qui cherchent à progresser et atteindre des niveaux supérieurs de forme physique, chaque séance d'entraînement ne peut pas être composée des mêmes exercices, à la même intensité, pendant la même durée. C'est pourquoi l'introduction d'une ou deux étapes « plus poussées » (un poids plus lourd mais moins de répétitions, par exemple) est importante pour atteindre vos objectifs. Mais il en va de même pour comprendre les limites de votre corps.",[],{"type":27,"text":17622,"spans":17623},"« Une fatigue et des douleurs musculaires dues à un entraînement devraient se résorber dans un délai d'un à trois jours », explique Gabriela. « Mais dès que vous commencez à avoir des problèmes de sommeil, que vous n'arrivez pas à travailler correctement au boulot, que vous prenez du poids et que vous rencontrez des irrégularités dans votre cycle menstruel, alors il s'agit d'un surentraînement. » ",[],{"type":27,"text":17625,"spans":17626},"Parmi les autres symptômes figurent l'incapacité de s'en tenir à une routine d'entraînement régulière, ainsi que des changements dans vos habitudes normales de comportement et de santé mentale, y compris l'irritabilité et l'anxiété. « Le corps est une machine incroyable qui nous dit ce dont il a besoin, à la fois physiquement et mentalement », explique Gabriela. « Écoutez-le. »",[],{"type":27,"text":17628,"spans":17629},"En plus de l'entraînement de haute intensité sans périodes de repos, le surentraînement peut être causé par la déshydratation et l'hypoglycémie. Buvez donc beaucoup d'eau avant, pendant et après votre séance d'entraînement, et mangez un repas ou une collation riche en glucides avant l'exercice pour vous assurer que votre taux de glucose subvienne à vos besoins. Nous abordons plus en détail les aliments qui boostent l'énergie dans cet article.",[17630],{"start":17631,"end":17632,"type":16598,"data":17633},434,445,{"link_type":109,"url":17634},"https://www.aspria.com/en/magazine/lifestyle/the-best-foods-to-boost-your-energy-levels/","columns_richtext$251924f2-3f48-49e0-b4ff-2ad04ba69bf2",{"variation":103,"version":104,"items":17637,"primary":17639,"id":17663,"slice_type":17602,"slice_label":7},[17638],{},{"main":17640,"secondary":17646},[17641],{"type":1140,"text":17642,"spans":17643},"Prévenir le surentraînement : repos, nutrition et sommeil de qualité",[17644],{"start":57,"end":17645,"type":17613},68,[17647,17650,17653,17656],{"type":27,"text":17648,"spans":17649},"« Afin d'éviter le surentraînement, il est utile de comprendre comment notre corps fonctionne pendant l'exercice », explique Gabriela. « Lorsque nous nous entraînons, notre corps brûle de l'énergie et nous nous sentons fatigués, mais si nous nous reposons, mangeons sainement et dormons bien, nous regagnons cette énergie, ce qui nous permet de nous entraîner à nouveau. Il est recommandé de suivre ce cycle car il est bénéfique pour la santé. »",[],{"type":27,"text":17651,"spans":17652},"Lorsque le corps est trop exténué sans repos approprié, une alimentation adéquate et un sommeil de qualité suffisante, le cycle est brisé, conduisant à un surentraînement et à d'éventuelles blessures. La quantité adéquate de temps de récupération dépend du calendrier d'entraînement individuel. Bien évidemment, quelqu'un qui s'entraîne à un rythme plus lent et se concentre sur les exercices de poids corporel aura besoin de moins de temps pour se rétablir par rapport à ceux qui s'entraînent au niveau HIIT avec des poids de volume élevé. ",[],{"type":27,"text":17654,"spans":17655},"Mais une bonne règle de base pour tout le monde consiste à s'entraîner pendant 5 jours, s'étirer ou faire du yoga le 6ème jour, puis se reposer complètement le 7ème jour. « Tout le monde peut souffrir de surentraînement, mais ceux qui passent beaucoup de temps en salle de gym ou se concentrent principalement sur l'entraînement musculaire y sont plus sensibles », explique Gabriela. « Tout comme les personnes qui ne comprennent pas que la récupération, les étirements et le sommeil sont des facteurs importants dans notre parcours de remise en forme. »",[],{"type":27,"text":17657,"spans":17658},"Selon Deborah N. Roche, psychologue sportive du renforcement des systèmes de santé, la qualité du sommeil, de la nutrition et du bien-être mental est essentielle pour prévenir le surentraînement. « Ceux-ci doivent faire partie du programme d'entraînement tout autant que l'exercice et le repos », ajoute-t-elle. « Bon nombre d'entre nous font de l'exercice pour gérer le stress. Car il peut être un excellent moyen de se changer les idées et d'améliorer votre humeur. Cependant, un excès de bonnes choses peut également s'avérer néfaste ».",[17659],{"start":17065,"end":17660,"type":16598,"data":17661},82,{"link_type":109,"url":17662,"target":112},"https://www.hss.edu/article_overtraining.asp","columns_richtext$4900ff5f-2000-4803-bd53-0131a5dd8a4b",{"variation":103,"version":104,"items":17665,"primary":17667,"id":17695,"slice_type":17602,"slice_label":7},[17666],{},{"main":17668,"secondary":17673},[17669],{"type":1140,"text":17670,"spans":17671},"Surentraînement : récupération du corps et de l'esprit",[17672],{"start":57,"end":2652,"type":17613},[17674,17681,17684,17687],{"type":27,"text":17675,"spans":17676},"En plus d'un minimum de deux semaines de repos (nous vous recommandons de consulter un expert ou un coach personnel pour obtenir des conseils adaptés à vos besoins), il existe d'autres moyens pour vous aider à vous remettre d'un surentraînement. Ceux d'entre nous qui font régulièrement de l'exercice éprouvent souvent des difficultés à se reposer. Alors que nous récupérons physiquement, notre santé mentale peut souffrir pour cause d'inactivité. La pratique de la pleine conscience et de la méditation est un excellent moyen pour vous aider à trouver l'équilibre. Elle devrait d'ailleurs être intégrée à un programme d'entraînement régulier, avant même qu'un surentraînement ne se produise.",[17677],{"start":17678,"end":383,"type":16598,"data":17679},460,{"link_type":109,"url":17680,"target":112},"https://www.aspria.com/en/magazine/health-and-wellbeing/a-quick-guide-to-meditation/",{"type":27,"text":17682,"spans":17683},"Selon l'ampleur de votre fatigue post-entraînement, vous pourrez peut-être assister à un cours d'étirement. Demandez conseil à l'un de nos experts à ce sujet. Un massage ou une séance de sauna sont également d'excellents moyens d'aider votre esprit et votre corps à se détendre, facilitant ainsi le sommeil et le rajeunissement.",[],{"type":27,"text":17685,"spans":17686},"Après cela, votre corps sera prêt à s'entraîner à nouveau, comme Gabriela l'a constaté lorsque cette personne est revenue la voir deux semaines plus tard. « Elle est venue me voir dans mon bureau et m'a dit qu'elle se sentait comme une nouvelle personne : bien reposée, avec un regain de force, un sommeil amélioré et des niveaux de stress plus faibles », explique Gabriela. « Son visage brillait, ses joues étaient roses : une femme heureuse et rajeunie prête à franchir la prochaine étape de son parcours de remise en forme. »",[],{"type":27,"text":17688,"spans":17689},"Pour davantage de conseils de Gabriela sur la façon d'éviter le surentraînement, y compris la façon de créer un programme d'entraînement optimal, lisez son article sur la récupération post-entraînement. 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