{"id":828,"date":"2011-01-01T00:00:00","date_gmt":"2010-12-31T22:00:00","guid":{"rendered":"http:\/\/intensite-exercice-perte-gras,fr,8,375.html"},"modified":"2019-07-30T11:59:15","modified_gmt":"2019-07-30T09:59:15","slug":"intensite-exercice-perte-gras","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/intensite-exercice-perte-gras\/","title":{"rendered":"L&rsquo;exercice de haute intensit\u00e9 est-il utile pour la perte de gras ?"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/conseils\/wp-content\/uploads\/2011\/01\/shutterstock_190528574-ARENA-Creative-6002.jpg\" alt=\"La haute intensit\u00c3\u00a9 favorise la s\u00c3\u00a8che ?\"\/><\/figure>\n\n\n\n<p><strong>L&rsquo;exercice de haute intensit\u00e9 est-il utile pour la perte de gras ?<\/strong><\/p>\n\n\n\n<p><strong>On avait d\u00e9j\u00e0 compris l&rsquo;int\u00e9r\u00eat de l&rsquo;intensit\u00e9 pour la prise de muscle, mais l&rsquo;intensit\u00e9 vaut pour la perte de gras aussi.<\/strong><\/p>\n\n\n\n<p><strong>Pour perdre quelques kilos bien accroch\u00e9s, rien ne vaut l&rsquo;intensit\u00e9 contrairement aux id\u00e9es re\u00e7ues. On a coutume de croire que la zone de combustion des graisses se situe dans les 70 \u00e0 75% de FCM (fr\u00e9quence cardiaque maximale), le corps puisant principalement dans les graisses pour fabriquer de l&rsquo;\u00e9nergie.<\/strong><\/p>\n\n\n<h2 class=\"has-number\">Les deux fili\u00e8res <\/h2>\n\n\n\n<p>Eh bien, en r\u00e9alit\u00e9, l&rsquo;\u00e9nergie vient principalement de deux sources :<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Les sucres en r\u00e9serve dans les muscles sous forme de glycog\u00e8ne,<\/li><li>Les graisses stock\u00e9es sur le corps.<\/li><\/ul>\n\n\n\n<p>Puiser dans ses r\u00e9serves de prot\u00e9ines ne se fait qu&rsquo;en dernier recours et ce n&rsquo;est en g\u00e9n\u00e9ral pas souhait\u00e9 car les muscles sont endommag\u00e9s.<\/p>\n\n\n<h2 class=\"has-number\">Qu&rsquo;est-ce qui fait que le corps choisit l&rsquo;une ou l&rsquo;autre fili\u00e8re ?<\/h2>\n\n\n\n<p>En cas d&rsquo;entrainement de faible intensit\u00e9, le corps utilise d&rsquo;abord les graisses de r\u00e9serve. Avec l&rsquo;entrainement de haute intensit\u00e9, le corps a besoin en priorit\u00e9 de glucides, qui est une source de carburant plus efficace.<br>On a coutume de croire que la faible intensit\u00e9 mobilise davantage les graisses, c&rsquo;est vrai.<br>Voici une \u00e9chelle indiquant la d\u00e9pense calorique en Hydrates de carbone ou graisses en fonction de la MHR (Maximum Heart Rate).<\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Intensity % MHR<\/td><td>% Carbohydrate<\/td><td>% Fat<\/td><\/tr><tr><td>65 to 70<\/td><td>40<\/td><td>60<\/td><\/tr><tr><td>70 to 75<\/td><td>50<\/td><td>50<\/td><\/tr><tr><td>75 to 80<\/td><td>65<\/td><td>35<\/td><\/tr><tr><td>80 to 85<\/td><td>80<\/td><td>20<\/td><\/tr><tr><td>85 to 90<\/td><td>90<\/td><td>10<\/td><\/tr><tr><td>90 to 95<\/td><td>95<\/td><td>5<\/td><\/tr><tr><td>100<\/td><td>100<\/td><td>0<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>Mais par&nbsp;contre, l&rsquo;intensit\u00e9 de votre entrainement fait la diff\u00e9rence surtout en&nbsp;termes de nombres de calories. Plus vous vous entrainez intens\u00e9ment,<br>plus vous br\u00fblerez de calories. Et vous en br\u00fblerez encore apr\u00e8s&nbsp;l&rsquo;arr\u00eat de l&rsquo;exercice. Et d\u00e9penser des calories, c&rsquo;est justement ce que&nbsp;vous cherchez \u00e0 faire en vous entrainant, <a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-seche-perte-de-poids\/\"><strong>dans le but de perdre du&nbsp;poids.<\/strong><\/a><br>Donc l&rsquo;intensit\u00e9 sert aussi \u00e0 perdre du gras en br\u00fblant des calories.<\/p>\n\n\n<h2 class=\"has-number\">Comment savoir si votre effort est faible, mod\u00e9r\u00e9 ou intense<\/h2>\n\n\n\n<p>Exercice de basse intensit\u00e9<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>votre respiration ne change pas<\/li><li>vous ne transpirez pas<\/li><li>vous pouvez parler ou chanter en m\u00eame temps<\/li><\/ul>\n\n\n\n<p>Exercice de moyenne intensit\u00e9<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>votre respiration est acc\u00e9l\u00e9r\u00e9e<\/li><li>vous transpirez l\u00e9g\u00e8rement au bout de 10-15 mn<\/li><li>vous pouvez parler mais pas chanter<\/li><\/ul>\n\n\n\n<p>Exercice de haute intensit\u00e9<br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>votre respiration est rapide et vous \u00eates essouffl\u00e9<\/li><li>vous transpirez d\u00e8s les premi\u00e8res minutes<\/li><li>vous avez besoin de reprendre votre souffle d&rsquo;abord pour parler<\/li><\/ul>\n\n\n\n<p><strong>La solution pour <\/strong><a href=\"\/56-bruleurs-de-graisse\"><strong>br\u00fbler un maximum de calories<\/strong><\/a><strong> est de combiner les trois types d&rsquo;activit\u00e9.<\/strong><\/p>\n\n\n\n<p>Ne faites pas d&rsquo;activit\u00e9 de haute intensit\u00e9 si vous n&rsquo;\u00eates pas en bonne condition physique, mais commencez par une activit\u00e9 d&rsquo;intensit\u00e9 faible \u00e0 mod\u00e9r\u00e9e.<br>Si vous \u00eates en forme, vous pouvez planifier chaque semaine deux s\u00e9ances de haute intensit\u00e9 pour br\u00fbler un maximum de calories.<br>Le lendemain de ces s\u00e9ances, pr\u00e9voyez une activit\u00e9 de faible intensit\u00e9 pour r\u00e9cup\u00e9rer et continuer de br\u00fbler des calories.<br>Le reste de votre entrainement consistera en une activit\u00e9 mod\u00e9r\u00e9e, en insistant sur la dur\u00e9e de la s\u00e9ance et non l&rsquo;intensit\u00e9.<\/p>\n\n\n\n<p>Et n&rsquo;oubliez pas que pour perdre du poids, la di\u00e8te compte tout autant et que vos r\u00e9sultats n&rsquo;en seront que meilleurs. Mangez des prot\u00e9ines, des hydrates de carbone, des fruits, des l\u00e9gumes sans oublier les bonnes graisses.<\/p>\n\n\n\n<p><strong>Sources&nbsp; <\/strong>: O&rsquo;NEIL, T. et al. (2001) Indoor Rowing Training Guide. Concept 2 Ltd, p. 27&nbsp;http:\/\/weightloss.about.com, mayoclinic, http:\/\/www.brianmac.co.uk\/esource.htm. photo Shutterstock.com\/ARENA Creative<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;exercice de haute intensit\u00e9 est-il utile pour la perte de gras ? On avait d\u00e9j\u00e0 compris l&rsquo;int\u00e9r\u00eat de l&rsquo;intensit\u00e9 pour la prise de muscle, mais l&rsquo;intensit\u00e9 vaut pour la perte de gras aussi. Pour perdre quelques kilos bien accroch\u00e9s, rien ne vaut l&rsquo;intensit\u00e9 contrairement aux id\u00e9es re\u00e7ues. On a coutume de croire que la zone [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11207,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[80,40,43,87,185,912,38],"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>Intensit\u00e9 pour la perte de gras<\/title>\n<meta name=\"description\" content=\"Nous vous faisons partager les diff\u00e9rentes techniques d&#039;entrainement et nous demandons si l&#039;intensit\u00e9 de l&#039;exercice influence vraiment la perte de gras\" \/>\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\/intensite-exercice-perte-gras\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" 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