{"id":14295,"date":"2016-02-25T10:00:42","date_gmt":"2016-02-25T09:00:42","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=14295"},"modified":"2024-04-18T15:24:18","modified_gmt":"2024-04-18T13:24:18","slug":"routine-musculation-recuperation","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/routine-musculation-recuperation\/","title":{"rendered":"La routine en musculation, c\u2019est bon pour la r\u00e9cup\u00e9ration !"},"content":{"rendered":"\n
\"Les<\/figure><\/div>\n\n\n\n

Que ceux qui ont du mal avec les habitudes se rassurent : la routine, \u00e7a a parfois du bon, au moins en musculation.<\/strong><\/p>\n\n\n\n

R\u00e9duire les douleurs musculaires<\/h2>\n\n\n\n

Plus vous vous entrainez r\u00e9guli\u00e8rement<\/strong>, plus vous avez d\u2019effets positifs notamment au niveau de la r\u00e9duction des douleurs musculaires. L\u2019entrainement endommage et d\u00e9truit les cellules musculaires mais le syst\u00e8me immunitaire sait les r\u00e9parer, surtout si on l\u2019habitue \u00e0 ce type d\u2019effort.<\/p>\n\n\n\n

On le voit bien si on arr\u00eate la salle quelques semaines c\u2019est la catastrophe, les douleurs reviennent de plus belle apr\u00e8s la s\u00e9ance.  Mais au fur et \u00e0 mesure des entrainements<\/strong>, les douleurs diminuent. C\u2019est ce que les chercheurs de la Brigham Young University appellent l\u2019effet de r\u00e9p\u00e9tition (the repeated bout effect). Ils ont essay\u00e9 d\u2019analyser ce ph\u00e9nom\u00e8ne et de comprendre comment \u00e7a marche. Ce sont les cellules immunitaires qui sont impliqu\u00e9es dans ce ph\u00e9nom\u00e8ne de r\u00e9paration post-entrainement<\/a><\/strong>. Leur r\u00f4le est connu dans la d\u00e9fense contre les maladies et les infections, mais on ne savait pas que les globules blancs venaient aussi r\u00e9parer les muscles<\/strong>. Dans cette \u00e9tude r\u00e9alis\u00e9e sur des hommes et des femmes devant effectuer 2 s\u00e9ances d\u2019exercice intense, le tissu musculaire a \u00e9t\u00e9 analys\u00e9 par biopsie apr\u00e8s les deux s\u00e9ances. Tous ont eu d\u2019\u00e9normes courbatures\u2026 La pr\u00e9sence de lymphocytes T a \u00e9t\u00e9 constat\u00e9e dans le muscle en bonne sant\u00e9, et \u00e7a c\u2019est compl\u00e8tement nouveau. Cela voudrait dire que le syst\u00e8me immunitaire est capable de recruter ces globules blancs et de reconnaitre l\u2019effet de la s\u00e9ance pr\u00e9c\u00e9dente, au m\u00eame titre qu\u2019il lutte contre les virus ou les toxines. Il met donc tout en \u0153uvre pour r\u00e9parer ces cellules au mieux. L\u2019inflammation qui r\u00e9sulte de l\u2019entrainement<\/strong> ne diminue pas avec la r\u00e9p\u00e9tition de l\u2019exercice et est donc un processus normal et sain, qui favorise la r\u00e9paration des cellules. Il est donc inutile de prendre des anti-inflammatoires apr\u00e8s l\u2019entrainement, car ce n\u2019est pas l\u2019inflammation qui cause la douleur, mais qui est, au contraire, le signe que le muscle se r\u00e9pare comme il faut<\/strong>. Pour une bonne r\u00e9cup\u00e9ration, soyez donc r\u00e9gulier dans la pratique de la musculation.<\/p>\n\n\n

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\n \n\n

Mieux r\u00e9cup\u00e9rer pour mieux s’entra\u00eener <\/strong><\/p>\n\n\n <\/div>\n

\n
\n
\n \n \"\"\n <\/a>\n <\/div>\n
\n
Superset Nutrition<\/div>\n \n AMINO MAX (252 caps)\n <\/a>\n 29.9 \u20ac<\/span>\n
Booste ta prise de muscle gr\u00e2ce \u00e0 l'AMINO MAX (252\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n
\n
\n \n\n

BCAA + GLUTAMINE<\/strong><\/p>\n\n\n <\/div>\n

\n
\n
\n \n \"\"\n <\/a>\n <\/div>\n
\n
Superset Nutrition<\/div>\n \n BCAA + GLUTAMINE (450G)\n <\/a>\n 34.9 \u20ac<\/span>\n
La solution 3 en 1 de BCAA :\u00a0 \u00e9nergie, r\u00e9cup\u00e9ration\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n\n

Sources <\/strong>:  Frontiers in Physiology 12 January 2016 DOI: 10.3389\/fphys.2015.00424 Skeletal Muscle Inflammation Following Repeated Bouts of Lengthening Contractions in Humans  <\/a>Photo Shutterstock.com\/Stefano Cavoretto<\/p>\n","protected":false},"excerpt":{"rendered":"

Que ceux qui ont du mal avec les habitudes se rassurent : la routine, \u00e7a a parfois du bon, au moins en musculation. R\u00e9duire les douleurs musculaires Plus vous vous entrainez r\u00e9guli\u00e8rement, plus vous avez d\u2019effets positifs notamment au niveau de la r\u00e9duction des douleurs musculaires. L\u2019entrainement endommage et d\u00e9truit les cellules musculaires mais le […]<\/p>\n","protected":false},"author":2,"featured_media":14298,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[689,309,113,466,314],"post_theme":[1943],"class_list":null,"yoast_head":"\nLa routine d'entrainement facilite la r\u00e9cup\u00e9ration, preuves \u00e0 l'appui<\/title>\n<meta name=\"description\" content=\"Nous avons d\u00e9cortiqu\u00e9 pour vous les \u00e9tudes scientifiques r\u00e9centes concernant le ph\u00e9nom\u00e8ne de r\u00e9cup\u00e9ration post-entrainement facilit\u00e9 par la routine\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/routine-musculation-recuperation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta 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