{"id":21752,"date":"2017-12-07T10:00:05","date_gmt":"2017-12-07T09:00:05","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=21752"},"modified":"2019-12-31T09:24:53","modified_gmt":"2019-12-31T08:24:53","slug":"interval-training-anti-kilos-noel","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/interval-training-anti-kilos-noel\/","title":{"rendered":"Interval training anti-kilos de No\u00ebl"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"995\" height=\"500\" src=\"\/conseils\/wp-content\/uploads\/2019\/06\/interval-training-anti-kilos-noel.jpg\" alt=\"\" class=\"wp-image-34795\"\/><\/figure>\n\n\n\n<p><strong>Durant cette p\u00e9riode de f\u00eates on cumule deux inconv\u00e9nients : la tentation d&rsquo;un max de calories et un entrainement limit\u00e9. Pas d\u2019excuses, on vous a trouv\u00e9 <a href=\"\/conseils\/cardio-hiit\/\">un entrainement HIIT au poids de corps<\/a> que vous pouvez faire n\u2019importe o\u00f9 et n\u2019importe quand car cela ne prend que quelques minutes.<\/strong><\/p>\n\n\n\n<p><strong>H\u00e9las, les repas s\u2019enchainent sans r\u00e9pit, on revoit sa famille et on retrouve de vieux amis de longue date. Cela se fait toujours autour d\u2019un verre ou d\u2019un repas copieux. Donnez-leur plut\u00f4t rendez-vous au caf\u00e9 ou \u00e0 la salle de gym&nbsp;!<\/strong><\/p>\n\n\n\n<p><strong>Vous \u00eates en voyage loin de tout et il n\u2019y a pas de salle de sport aux alentours. Vous \u00eates bloqu\u00e9 par une temp\u00eate de neige ou encore votre emploi du temps ne vous laisse pas le loisir de vous entrainer.<\/strong><\/p>\n\n\n<h2 class=\"has-number\">Avec le HIIT vous avez tout \u00e0 gagner<\/h2>\n\n\n\n<p>Une seule s\u00e9ance quotidienne pendant 2 semaines n\u2019a que des avantages. La capacit\u00e9 a\u00e9robique augmente de 13%, la combustion des graisses de 36%. Et ce type d\u2019entrainement \u00e9pargne m\u00eame le glycog\u00e8ne musculaire et mobilise les graisses stock\u00e9es en priorit\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Vous br\u00fblez plus de graisses<\/h3>\n\n\n<div class=\"columns-quote is-\">\n  <div class=\"columns-quote__quote\">\n    <blockquote>Le nombre de calories br\u00fbl\u00e9es est sup\u00e9rieur<\/blockquote>\n  <\/div>\n  <div class=\"columns-quote__body\">\n    \n\n<p class=\"has-large-font-size\">\n\nL\u2019organisme est oblig\u00e9 de puiser dans les glucides puis dans les graisses pour trouver le carburant n\u00e9cessaire \u00e0 ce type d\u2019effort \u00e0 intensit\u00e9 \u00e9lev\u00e9e. &nbsp;Mais surtout le nombre de calories br\u00fbl\u00e9es est sup\u00e9rieur pour un temps d\u2019effort beaucoup plus court. Et m\u00eame <a href=\"\/conseils\/hiit-efficace-pour-perte-de-graisse\/\"><strong>le HIIT continue \u00e0 br\u00fbler vos graisses<\/strong><\/a> longtemps apr\u00e8s l\u2019exercice.&nbsp; Inutile donc de p\u00e9daler pendant des heures \u00e0 allure mod\u00e9r\u00e9e, vous n\u2019obtiendrez pas de r\u00e9sultats aussi int\u00e9ressants.\n\n<\/p>\n\n\n  <\/div>\n<\/div>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Am\u00e9liorez votre entra\u00eenement avec la carnitine<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1630\" GTM-data-nom=\"CARNI MAX (60 Caps)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/31784-fit_540\/carni-max-60-caps.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" title=\"CARNI MAX (60 Caps)\">\n      CARNI MAX (60 Caps)\n    <\/a>\n          <span class=\"product__price\">25.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Pourquoi choisir le CARNI MAX (60 CAPS) ? CARNI MAX\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1630-carni-max-60-caps.html\" title=\"CARNI MAX (60 Caps)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p>Mais, ce type d\u2019<strong>entrainement HIIT<\/strong> n\u2019est pas accessible \u00e0 tous. Certains trouvent cela beaucoup trop dur et continuent de courir gentiment sur un tapis. Il faut \u00eatre un minimum entrain\u00e9 et surtout tr\u00e8s motiv\u00e9. &nbsp;C\u2019est en poussant votre fr\u00e9quence cardiaque au-del\u00e0 de 90% pendant quelques minutes que vous obtiendrez plus de r\u00e9sultats. Le principe est d\u2019enchainer les s\u00e9ries sans temps de repos et de ne faire une pause qu\u2019en fin de s\u00e9rie. C\u2019est le training id\u00e9al en cette p\u00e9riode de vacances o\u00f9 on doit revoir ses habitudes et o\u00f9 le temps est compt\u00e9. Des s\u00e9ances courtes sont l\u2019assurance de pouvoir les caser \u00e0 tout moment.<\/p>\n\n\n\n<p>Ceux qui pensent que les machines sont indispensables devraient essayer de faire quelques s\u00e9ries enchain\u00e9es le plus vite possible d\u2019exercices au poids de corps. Ils seront surpris d\u2019\u00eatre essouffl\u00e9s et fatigu\u00e9s comme apr\u00e8s une grosse s\u00e9ance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Faites des burpees&nbsp;!<\/h3>\n\n\n\n<p>8 s\u00e9ries de 30 sec\/ 15 sec de repos vont vous achever et votre consommation d\u2019oxyg\u00e8ne va continuer apr\u00e8s l\u2019effort. Votre m\u00e9tabolisme va rester \u00e9lev\u00e9. C\u2019est pourquoi vous continuerez \u00e0 <strong>br\u00fbler des graisses longtemps apr\u00e8s l\u2019effort<\/strong>, m\u00eame une fois rentr\u00e9 chez vous. Et cela marche m\u00eame assis devant la table du r\u00e9veillon, si vous pratiquez le soir du repas juste avant le d\u00eener.<\/p>\n\n\n\n<p>Il est donc plus profitable pour la combustion des graisses de faire <strong>un entrainement puissant \u00e0 haute intensit\u00e9<\/strong> que de viser l\u2019endurance.<\/p>\n\n\n\n<p>Et pendant que vous y \u00eates, vous pouvez pendant une p\u00e9riode limit\u00e9e enchainer les exercices plusieurs fois par jour le temps des f\u00eates, \u00e0 condition de le faire 1 jour sur deux seulement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Circuit de HIIT<\/h3>\n\n\n\n<p>\u00c9chauffement<\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Squat au poids de corps<\/td><td>Jumping jacks<\/td><td>Pushups<\/td><td>Squat au poids de corps<\/td><td>Jumping jacks<\/td><\/tr><tr><td>1 x 12<\/td><td>1 x10<\/td><td>1 x 5<\/td><td>1 x 12<\/td><td>1 x 12<\/td><\/tr><\/tbody><\/table>\n\n\n<h2 class=\"has-number\">1 jour sur 2: Circuit matin et soir <\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Circuit du matin<\/h3>\n\n\n\n<p>Burpees&nbsp; 8 s\u00e9ries alternant 20 secondes de burpees + 10 secondes de repos.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Circuit du midi 8 rounds + 30 sec repos entre chaque<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Montain&nbsp;climber<\/td><td>Pushups<\/td><\/tr><tr><td>15 sec<\/td><td>15 sec<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Circuit du soir 2-3 rounds + 15 SECONDES repos<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Jumping jacks<\/td><td>Squat au poids de corps<\/td><td>Side to side hops<\/td><\/tr><tr><td>15sec\/15 sec repos<\/td><td>15sec\/15 sec repos<\/td><td>15sec\/15 sec repos<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h2 class=\"wp-block-heading\">Circuit long les autres jours&nbsp;:<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Circuit 1<\/h3>\n\n\n\n<p>5-8 rounds + 15 sec repos<\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Jumping jacks<\/td><td>Tapis de course (ou corde \u00e0 sauter)<\/td><\/tr><tr><td>1 mn\/30 sec repos<\/td><td>1 mn\/30 sec repos<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Circuit 2<\/h3>\n\n\n\n<p>5-8 rounds + 15 sec repos<\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Box jumps<\/td><td>Squat au poids de corps<\/td><\/tr><tr><td>8 x 15 sec\/15 sec repos<\/td><td>8 x 15 sec \/15 sec repos<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p><strong>Sources<\/strong>: Bodybuilding.com. J. Smith, et al, \u00ab\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/pubmed\/8299613\">The Effects of Intensity of Exercise and Excess Post-Exercise Oxygen Consumption and Energy Expenditure in Moderately Trained Men and Women<\/a>,\u00a0\u00bb European Journal of Applied Physiology 67 (1993): 420-425. I. Tabata, et al, \u00ab\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/pubmed\/9139179\">Metabolic Profile of High Intensity Intermittent Exercises,<\/a>\u00a0\u00bb Med. Sci. Sports Exerc. 29.3 (1997): 390-395. Photo Shutterstock.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Durant cette p\u00e9riode de f\u00eates on cumule deux inconv\u00e9nients : la tentation d&rsquo;un max de calories et un entrainement limit\u00e9. Pas d\u2019excuses, on vous a trouv\u00e9 un entrainement HIIT au poids de corps que vous pouvez faire n\u2019importe o\u00f9 et n\u2019importe quand car cela ne prend que quelques minutes. H\u00e9las, les repas s\u2019enchainent sans r\u00e9pit, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":28092,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1882],"tags":[80,40,1330,1495,53],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Encore temps pour l&#039;interval training anti kilos de No\u00ebl<\/title>\n<meta name=\"description\" content=\"Un plan de deux semaines de programme d&#039;interval training pour essayer de r\u00e9sister aux kilos de No\u00ebl et retrouver la ligne\" \/>\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\/interval-training-anti-kilos-noel\/\" \/>\n<meta property=\"og:locale\" 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