{"id":56765,"date":"2017-09-27T20:48:20","date_gmt":"2017-09-27T19:48:20","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=56765"},"modified":"2017-09-27T20:48:53","modified_gmt":"2017-09-27T19:48:53","slug":"jouer-frequence-cardiaque","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/jouer-frequence-cardiaque-56765.html","title":{"rendered":"Jouer avec la fr\u00e9quence cardiaque"},"content":{"rendered":"<p><a href=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/09\/jouer-frenquece-cardiaque.jpg\"><img loading=\"lazy\" class=\"alignleft wp-image-56880 size-thumbnail\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/09\/jouer-frenquece-cardiaque-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/09\/jouer-frenquece-cardiaque-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/09\/jouer-frenquece-cardiaque-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><\/p>\n<p>Les sorties sont parfois un peu monotones, on r\u00e9fl\u00e9chit, on pense, l&rsquo;esprit divague. On pense \u00e0 la journ\u00e9e \u00e0 venir ou \u00e0 celle qui vient de passer.\u00a0Si vous n&rsquo;\u00eates pas un grand fan des plans d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainements<\/a> ultra-complexes, je vous propose un petit jeu. Seule condition : il faut \u00eatre \u00e9quip\u00e9 d&rsquo;une montre avec un capteur de fr\u00e9quence cardiaque.\u00a0 Vous allez voir le jeu est tr\u00e8s simple et je vous expliquerai par la suite \u00e0 quoi ce jeu correspond.<\/p>\n<p>Apr\u00e8s avoir fait un petit \u00e9chauffement tranquille, r\u00e9glez votre montre sur la vue cardiaque pour avoir la fr\u00e9quence cardiaque en direct et si possible votre <a href=\"\/blog\/allure-et-vitesse-la-difference-2324.html\"target=\"_top\" title=\"Allure ou vitesse\" >allure<\/a> (ou votre vitesse au choix).\u00a0 Le jeu est simple vous devez continuer de courir tout en essayant de garder votre fr\u00e9quence cardiaque le plus bas possible. Interdit de marcher.<\/p>\n<p>Si vous vous demandez o\u00f9 se trouve la diff\u00e9rence entre la course \u00e0 pied et la marche, dans la marche il y a toujours un contact au sol et donc a contrario, pour la course \u00e0 pied, il y a toujours un moment de suspension en l&rsquo;air.<\/p>\n<p>Il faut donc essayer de se d\u00e9tendre au maximum (pas de crispation inutile), de garder une posture droite et d&rsquo;avoir une foul\u00e9e la plus \u00e9conomique possible (mouvement des bras compris). Le but \u00e9tant d&rsquo;optimiser votre allure avec une fr\u00e9quence cardiaque la plus basse possible.<\/p>\n<p>La posture est importante car si vous n&rsquo;\u00eates pas bien droit, votre torse va se balancer de droite \u00e0 gauche au rythme des foul\u00e9es et vous allez perdre en efficacit\u00e9. C&rsquo;est souvent ce qui se passe sur une sortie longue ou \u00e0 la fin d&rsquo;une course. La fatigue vous envahit et le haut de votre corps se d\u00e9sarticule, vous perdez en efficacit\u00e9 et vous ralentissez.<\/p>\n<p>Cette s\u00e9ance de jeu, vous allez la retrouver dans la plupart des plans d&rsquo;entrainements, c&rsquo;est une s\u00e9ance d&rsquo;endurance fondamentale. En g\u00e9n\u00e9ral, vous devez \u00eatre entre 60% et 75% de la fr\u00e9quence cardiaque maximum.<\/p>\n<p>En s&rsquo;amusant de cette mani\u00e8re, c&rsquo;est une\u00a0fa\u00e7on beaucoup plus ludique de faire une s\u00e9ance d&rsquo;endurance fondamentale sans subir les beeps de la montre si vous \u00eates trop haut en fr\u00e9quence cardiaque.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/jouer-frequence-cardiaque-56765.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/09\/jouer-frenquece-cardiaque-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/09\/jouer-frenquece-cardiaque-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/09\/jouer-frenquece-cardiaque-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Les sorties sont parfois un peu monotones, on r\u00e9fl\u00e9chit, on pense, l&rsquo;esprit divague. On pense \u00e0 la journ\u00e9e \u00e0 venir ou \u00e0 celle qui vient de passer.\u00a0Si vous n&rsquo;\u00eates pas un grand fan des plans d&rsquo;entrainements ultra-complexes, je vous propose un petit jeu. Seule condition : il faut \u00eatre \u00e9quip\u00e9 d&rsquo;une montre avec un capteur [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":56880,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jouer avec la fr\u00e9quence cardiaque<\/title>\n<meta name=\"description\" content=\"Les sorties sont parfois un peu monotones, on r\u00e9fl\u00e9chit, on pense, l&#039;esprit divague. 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