{"id":563,"date":"2017-01-22T13:58:30","date_gmt":"2017-01-22T12:58:30","guid":{"rendered":"http:\/\/www.mmartial.com\/?p=563"},"modified":"2018-10-15T21:42:59","modified_gmt":"2018-10-15T19:42:59","slug":"interval-training-condition-physique","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/","title":{"rendered":"Interval training : le sommet de la condition physique"},"content":{"rendered":"<h1>Qu&rsquo;est-ce que l&rsquo;interval training ?<\/h1>\n<p>Interval training, ou <strong>entra\u00eenement s\u00e9quentiel<\/strong> est une m\u00e9thode de condition physique bas\u00e9e sur une s\u00e9rie d\u2019efforts \u00e0 diff\u00e9rents niveaux d\u2019intensit\u00e9.<\/p>\n<p><strong>L\u2019intervalle<\/strong> de travail dure g\u00e9n\u00e9ralement entre 30 secondes et 3 minutes.<\/p>\n<p><a href=\"https:\/\/pixabay.com\/fr\/sport-aptitude-exercice-pilates-1685975\/\" target=\"_blank\" rel=\"nofollow noopener\"><img decoding=\"async\" class=\"size-full wp-image-6125 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_600-1.jpg\" alt=\"Interval training le sommet de la condition physique\" width=\"600\" height=\"338\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_600-1.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_600-1-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><br \/>\n<div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<style>\n@media only screen and (max-width: 600px) {\n .tabknock td {\n    display: block;\n  }\n}\n.div-para {\nmargin: 0 0 10px;\n}\n<\/style>\n<div style=\"border:3px solid #cc2626; padding: 0 10% 0 10%; background-color: #f2f2f2; border-radius:10px; table-layout: fixed;\">\n<table class=\"tabknock\" style=\"margin-top: 15px; margin-bottom:15px;\">\n<tbody>\n<tr>\n<td style=\"text-align: left; color: #3a3a3a; font-size: 28px !important; font-family: ABeeZee, Helvetica, Arial, sans-serif; padding-bottom: 20px; padding-top:20px; text-transform:capitalize; line-height: 120%;\" colspan=\"2\"><b>CIRCUIT DE 23 MINUTES<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 200px;\"><img decoding=\"async\" style=\"margin: 0px 10px 0px 0px; border-radius: 2px; box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\"><\/td>\n<td style=\"padding-left: 10%; vertical-align: middle; line-height: 1.8;\" align=\"left\">\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Gratuit<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> \u00c0 faire chez soi<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Ebook<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.3em;\">\u2705<\/span> Programme PDF<\/p><div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> <b>BONUS : <\/b><br><i>2 programmes au sac de frappe<br> - Am\u00e9liorer ses directs<br> - Encha\u00eenements basiques pieds-poings<\/i><\/div>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" colspan=\"2\"><span style=\"font-size: 12px;\"><i>Nous vous promettons de ne pas utiliser votre adresse email \u00e0 mauvais escient.<\/i><\/span>\n<div class=\"div-para\">  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_4\"\n    class=\"\n      mailpoet_form\n      mailpoet_form_shortcode\n      mailpoet_form_position_\n      mailpoet_form_animation_\n    \"\n      >\n\n    <style type=\"text\/css\">\n     #mailpoet_form_4 .mailpoet_form {  }\n#mailpoet_form_4 .mailpoet_paragraph { line-height: 20px; 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}\n#mailpoet_form_4 .mailpoet_form_loading { width: 30px; text-align: center; line-height: normal; }\n#mailpoet_form_4 .mailpoet_form_loading > span { width: 5px; height: 5px; background-color: #5b5b5b; }#mailpoet_form_4{;}#mailpoet_form_4 .mailpoet_message {margin: 0; padding: 0 20px;}#mailpoet_form_4 .mailpoet_paragraph.last {margin-bottom: 0} @media (max-width: 500px) {#mailpoet_form_4 {background-image: none;}} @media (min-width: 500px) {#mailpoet_form_4 .last .mailpoet_paragraph:last-child {margin-bottom: 0}}  @media (max-width: 500px) {#mailpoet_form_4 .mailpoet_form_column:last-child .mailpoet_paragraph:last-child {margin-bottom: 0}} \n    <\/style>\n\n    <form\n      target=\"_self\"\n      method=\"post\"\n      action=\"https:\/\/www.mmartial.com\/wp-admin\/admin-post.php?action=mailpoet_subscription_form\"\n      class=\"mailpoet_form mailpoet_form_form mailpoet_form_shortcode\"\n      novalidate\n      data-delay=\"\"\n      data-exit-intent-enabled=\"\"\n      data-font-family=\"\"\n      data-cookie-expiration-time=\"\"\n    >\n      <input type=\"hidden\" name=\"data[form_id]\" value=\"4\" \/>\n      <input type=\"hidden\" name=\"token\" value=\"70762e6160\" \/>\n      <input type=\"hidden\" name=\"api_version\" value=\"v1\" \/>\n      <input type=\"hidden\" name=\"endpoint\" value=\"subscribers\" \/>\n      <input type=\"hidden\" name=\"mailpoet_method\" value=\"subscribe\" \/>\n\n      <label class=\"mailpoet_hp_email_label\" style=\"display: none !important;\">Veuillez laisser ce champ vide<input type=\"email\" name=\"data[email]\"\/><\/label><div class=\"mailpoet_paragraph\"><label for=\"form_email_4\" class=\"mailpoet-screen-reader-text\" data-automation-id=\"form_email_label\" >E-mail <span class=\"mailpoet_required\">*<\/span><\/label><input type=\"email\" autocomplete=\"email\" class=\"mailpoet_text\" id=\"form_email_4\" name=\"data[form_field_OWM5M2Y0YjNjN2M3X2VtYWls]\" title=\"E-mail\" value=\"\" data-automation-id=\"form_email\"  placeholder=\"E-mail *\" data-parsley-required=\"true\" data-parsley-minlength=\"6\" data-parsley-maxlength=\"150\" data-parsley-type-message=\"Cette valeur doit \u00eatre un e-mail valide.\" data-parsley-errors-container=\".mailpoet_error_email_\" data-parsley-required-message=\"Ce champ est n\u00e9cessaire.\"\/><\/div>\n<div class=\"mailpoet_paragraph\"><input type=\"submit\" class=\"mailpoet_submit\" value=\"T\u00e9l\u00e9charger\" data-automation-id=\"subscribe-submit-button\" style=\"border-color:transparent;\" \/><span class=\"mailpoet_form_loading\"><span class=\"mailpoet_bounce1\"><\/span><span class=\"mailpoet_bounce2\"><\/span><span class=\"mailpoet_bounce3\"><\/span><\/span><\/div>\n\n      <div class=\"mailpoet_message\">\n        <p class=\"mailpoet_validate_success\"\n                style=\"display:none;\"\n                >Merci d&#039;avoir choisi KNOCKOUT Program.\nV\u00e9rifiez \u00e0 pr\u00e9sent votre boite de r\u00e9ception.\n        <\/p>\n        <p class=\"mailpoet_validate_error\"\n                style=\"display:none;\"\n                >        <\/p>\n      <\/div>\n    <\/form>\n\n      <\/div>\n\n  <\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n<\/p>\n<h2><a href=\"http:\/\/www.jouvea.org\/comprendre-difference-a02406768.htm\" target=\"_blank\" rel=\"noopener\">Diff\u00e9rence entre ana\u00e9robie et a\u00e9robie<\/a><\/h2>\n<p>Voil\u00e0 des termes bien barbares, mais en je vais essayer de traduire cela dans un langage simple et compr\u00e9hensible. Lorsque l\u2019on fait un effort, nos muscles puisent leur \u00e9nergie dans <strong>deux r\u00e9servoirs<\/strong> distincts\u00a0:<\/p>\n<ul>\n<li><strong>L\u2019a\u00e9robie<\/strong>, c\u2019est la ressource de longue dur\u00e9e. Un coureur de marathon puisera dans sa source d\u2019\u00e9nergie (par cons\u00e9quent l\u2019organisme va puiser dans les <strong>graisses<\/strong> accumul\u00e9es par le corps).<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-5399 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/03\/marathon.jpg\" alt=\"Marathon\" width=\"426\" height=\"640\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/03\/marathon.jpg 426w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/03\/marathon-200x300.jpg 200w\" sizes=\"(max-width: 426px) 100vw, 426px\" \/><\/p>\n<ul>\n<li><strong>L\u2019ana\u00e9robie<\/strong>, c\u2019est la ressource de courte dur\u00e9e. Un sprint ou un round de MMA demandera \u00e0 votre corps de puiser dans une source d\u2019\u00e9nergie diff\u00e9rente (l\u2019organisme puisera dans les <strong>sucres<\/strong>).<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"size-full wp-image-5400 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/03\/sprint.jpg\" alt=\"sprint\" width=\"640\" height=\"426\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/03\/sprint.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/03\/sprint-300x200.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/03\/sprint-600x399.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Vous l\u2019aurez compris, <strong>l\u2019ana\u00e9robie<\/strong> est la forme d\u2019endurance qui nous int\u00e9resse.<\/p>\n<h1>Comment \u00e7a fonctionne sur le corps ?<\/h1>\n<p>Avec l&rsquo;interval training, il est possible de <strong>br\u00fbler des graisses<\/strong> et \u00e9galement de <strong>d\u00e9velopper de la masse musculaire<\/strong>. En fait, c&rsquo;est comme si vous faisiez un entra\u00eenement de musculation, et une s\u00e9ance de course \u00e0 pied ou de v\u00e9lo en m\u00eame temps. C&rsquo;est donc forc\u00e9ment plus co\u00fbteux en terme <strong>d&rsquo;\u00e9nergie<\/strong> et de d\u00e9pense calorifique, mais le <strong>r\u00e9sultat<\/strong> est l\u00e0.<\/p>\n<p>Le fait de travailler un groupe musculaire pr\u00e9cis, par exemple la zone pectoraux\/delto\u00efdes\/triceps et d&rsquo;alterner ensuite avec un exercice pour les jambes (quadriceps\/ischio-jambiers, fessiers) vous fera travailler votre <strong>endurance<\/strong>, et mettra votre <strong>coeur<\/strong> \u00e0 contribution.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-5540 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/sled-pull-2141191_640.jpg\" alt=\"Tirage horizontal\" width=\"640\" height=\"426\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/sled-pull-2141191_640.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/sled-pull-2141191_640-300x200.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/sled-pull-2141191_640-600x399.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Avec <a href=\"http:\/\/www.lexpress.fr\/styles\/forme\/hiit-continuer-a-bruler-des-calories-apres-le-sport-avec-l-afterburn-effect_1752173.html\" target=\"_blank\" rel=\"noopener\">l&rsquo;afterburn effect<\/a>, nous allons br\u00fbler des calories jusqu&rsquo;\u00e0 48h apr\u00e8s l&rsquo;effort. Alors comment est-ce possible ? Je m&rsquo;explique. Lorsque nous faisons un effort physique, le corps, lors de son retour au calme, va r\u00e9parer les <strong>dommages<\/strong> que nous lui avons caus\u00e9s lors de notre entra\u00eenement. Ce retour au calme peut durer jusqu&rsquo;\u00e0 48h, tout d\u00e9pend de <strong>l&rsquo;intensit\u00e9<\/strong> de votre entra\u00eenement. Par exemple, pour un sprint, nous produisons un effort de puissance tr\u00e8s \u00e9lev\u00e9 sur une dur\u00e9e limit\u00e9e, nous allons donc travailler sur <strong>l&rsquo;ana\u00e9robie lactique<\/strong>, et donc forcer notre m\u00e9tabolisme \u00e0 r\u00e9cup\u00e9rer longtemps apr\u00e8s l&rsquo;effort.<\/p>\n<p>Donc, l&rsquo;entra\u00eenement s\u00e9quentiel, ou interval training, est la forme de d\u00e9pense physique la plus <strong>rentable<\/strong> que l&rsquo;on puisse faire.<\/p>\n<h1>Comment le pratiquer ?<\/h1>\n<h2>Param\u00e9trer et minuter les stations<\/h2>\n<p>L&rsquo;interval training se pratique sous forme de <strong>circuit<\/strong>. On va choisir un certain nombre d&rsquo;exercices diff\u00e9rents \u00e0 pratiquer sur une certaine <strong>dur\u00e9e<\/strong>. Par exemple, je choisis 8\u00a0<strong>stations<\/strong> o\u00f9 je pratique un exercice pendant 1min30 et je prends ensuite 30 secondes de pause. Nous avons donc 8 x 2min, donc 16 minutes pour la dur\u00e9e de notre circuit, 32 minutes si nous faisons 2 tours.<\/p>\n<p>Voici \u00e9galement diff\u00e9rents types d&rsquo;exercice que je peux incorporer dans mon circuit :<\/p>\n<ul>\n<li>Musculation avec <strong>charge<\/strong> (d\u00e9velopp\u00e9 couch\u00e9, curl, squat, etc.)<\/li>\n<li>Renforcement avec le <strong>poids du corps<\/strong> (pompes, gainage, tractions)<\/li>\n<li>Exercices <strong>d&rsquo;explosivit\u00e9<\/strong> (burpees, fentes, sprint) (grande d\u00e9pense d&rsquo;\u00e9nergie)<\/li>\n<li>Exercices <strong>complexes<\/strong> (sp\u00e9cifiques \u00e0 votre discipline sportive, je sp\u00e9cifierai cet aspect plus loin)<\/li>\n<\/ul>\n<h2>D\u00e9finir\u00a0la dur\u00e9e des stations<\/h2>\n<p>Encore une fois, libre \u00e0 vous de minuter votre circuit comme <strong>vous l&rsquo;entendez<\/strong>, mais je vous conseille de faire en sorte que l&rsquo;entra\u00eenement dure au moins 10 minutes et maximum 30-40 minutes.<\/p>\n<p>Pour la dur\u00e9e des stations, je conseille entre <strong>30 secondes et 3 minutes<\/strong>. Tout d\u00e9pend de votre condition physique et de votre forme actuelle.<\/p>\n<p>Mais rien n&#8217;emp\u00eache d&rsquo;axer vos exercices non pas sur la dur\u00e9e, mais sur le <strong>nombre de r\u00e9p\u00e9titions<\/strong>. Par exemple (station 1 : 40 pompes \/ station 2 : 50 abdos \/ station 3 : 20 burpees \/ etc.)<\/p>\n<p>Finalement, \u00e0 vous de cr\u00e9er le circuit qui vous convient le mieux.<\/p>\n<h2>L&rsquo;adapter \u00e0 votre sport de combat ou art martial<\/h2>\n<p>Vous pouvez aussi choisir des exercices plus <strong>complexes<\/strong> qui sont <strong>sp\u00e9cifiques<\/strong> \u00e0 votre discipline de combat. Par exemple des uchi-komi en judo, des coups de poings en boxe, des coups de pied en taekwondo ou encore des amen\u00e9es au sol en MMA.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-5541 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/pattes_dours.jpg\" alt=\"Pattes d'ours\" width=\"640\" height=\"517\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/pattes_dours.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/pattes_dours-300x242.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/pattes_dours-600x485.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Voici un autre exemple sur \u00ab\u00a0comment cr\u00e9er un <strong>circuit<\/strong> avec des exercices plus complexes\u00a0\u00bb.<\/p>\n<ul>\n<li>1 : Burpees + jab-cross (deux coups de poing en boxe anglaise) &#8211; 1min\/15 sec de pause<\/li>\n<li>2 : Gainage\u00a0&#8211; 1min\/15 sec de pause<\/li>\n<li>3 : Squat saut\u00e9 &#8211;\u00a01min\/15 sec de pause<\/li>\n<li>4 : Pas chass\u00e9s + 2 crochets (boxe anglaise) &#8211;\u00a01min\/15 sec de pause<\/li>\n<li>Etc.<\/li>\n<\/ul>\n<h1>Gain de temps<\/h1>\n<p>Ainsi, l&rsquo;un des gros avantages de l&rsquo;interval training, c&rsquo;est le <strong>gain de temps<\/strong>. On \u00e9conomise \u00e9norm\u00e9ment de temps par rapport \u00e0 une s\u00e9ance de musculation ou une s\u00e9ance de course \u00e0 pied qui des fois peuvent durer 1 \u00e0 2 heures.<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-5305 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/02\/clock.jpg\" alt=\"R\u00e9veil temps\" width=\"640\" height=\"472\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/02\/clock.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/02\/clock-300x221.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/02\/clock-600x443.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Par cons\u00e9quent, avec l&rsquo;entra\u00eenement s\u00e9quentiel, on peut presque <strong>diviser par 2<\/strong> le temps investi dans un entra\u00eenement.<\/p>\n<div class='code-block code-block-7' style='margin: 8px 0; clear: both;'>\n<h1>Recevoir un programme de condition physique gratuitement<\/h1>\n<img decoding=\"async\" style=\"margin: 10px 30px 10px 10px; border-radius: 2px; box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" class=\"alignleft wp-image-543 size-medium\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\" alt=\"Apprendre les arts martiaux et pratiquer le KNOCKOUT PROGRAM\" width=\"184\" height=\"300\" \/>Pour se muscler en perdant du gras.<br\/><br\/>\n\nLe programme est sp\u00e9cialement confectionn\u00e9 pour am\u00e9liorer sa condition physique avec une m\u00e9thode efficace intitul\u00e9 <strong>interval training<\/strong>, ou <strong>entra\u00eenement s\u00e9quentiel<\/strong>.\n\nPour en savoir plus sur l'interval training, consultez <a href=\"http:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\" target=\"_blank\" rel=\"noopener\">cet article<\/a>.<br\/>\n\nLe programme s'intitule <strong>KNOCKOUT PROGRAM<\/strong>.<br\/><br\/>\n\nVous n'avez pas envie de vous d\u00e9placer dans un<strong> club de sport<\/strong> ? Ni de d\u00e9penser de <strong>l'argent<\/strong> ? Encore moins de d\u00e9pendre de <strong>mat\u00e9riel<\/strong> ? Et par-dessus tout vous n'avez que tr\u00e8s peu de <strong>temps<\/strong> \u00e0 investir pour \u00e7a ?<br\/><br\/>\n\nSurtout, vous avez envie de vous entra\u00eener confortablement <a href=\"http:\/\/www.mmartial.com\/blog\/2016\/10\/21\/sentrainer-seul-notions\/\" target=\"_blank\" rel=\"noopener\">chez vous<\/a> ? Sans mat\u00e9riel ? Sans d\u00e9penser le moindre centime ? Et en moins de 30 minutes ? SI OUI, ce programme est pour vous.<br\/><br\/>\n\nEn outre, il ne vous demande que\u00a023 minutes de votre temps libre et vous garantit la sollicitation de tous les muscles du corps pour une s\u00e9ance <strong>cardio<\/strong> et <strong>musculation<\/strong>.<br\/>\n\nEssayez-le il est <strong>gratuit<\/strong>.<br>\n<p><b>BONUS : <\/b>Vous b\u00e9n\u00e9ficiez \u00e9galement de deux programmes PDF \u00e0 pratiquer au sac de frappe !<\/p>\n<p><\/p>\n  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_3\"\n    class=\"\n      mailpoet_form\n      mailpoet_form_shortcode\n      mailpoet_form_position_\n      mailpoet_form_animation_\n    \"\n      >\n\n    <style type=\"text\/css\">\n     #mailpoet_form_3 .mailpoet_form {  }\n#mailpoet_form_3 .mailpoet_paragraph { line-height: 20px; }\n#mailpoet_form_3 .mailpoet_segment_label, #mailpoet_form_3 .mailpoet_text_label, #mailpoet_form_3 .mailpoet_textarea_label, #mailpoet_form_3 .mailpoet_select_label, #mailpoet_form_3 .mailpoet_radio_label, #mailpoet_form_3 .mailpoet_checkbox_label, #mailpoet_form_3 .mailpoet_list_label, #mailpoet_form_3 .mailpoet_date_label { display: block; font-weight: bold; }\n#mailpoet_form_3 .mailpoet_text, #mailpoet_form_3 .mailpoet_textarea, #mailpoet_form_3 .mailpoet_select, #mailpoet_form_3 .mailpoet_date_month, #mailpoet_form_3 .mailpoet_date_day, #mailpoet_form_3 .mailpoet_date_year, #mailpoet_form_3 .mailpoet_date { display: block; }\n#mailpoet_form_3 .mailpoet_text, #mailpoet_form_3 .mailpoet_textarea { width: 200px; }\n#mailpoet_form_3 .mailpoet_checkbox {  }\n#mailpoet_form_3 .mailpoet_submit input {  }\n#mailpoet_form_3 .mailpoet_divider {  }\n#mailpoet_form_3 .mailpoet_message {  }\n#mailpoet_form_3 .mailpoet_validate_success { color: #468847; }\n#mailpoet_form_3 .mailpoet_validate_error { color: #b94a48; }#mailpoet_form_3{;}#mailpoet_form_3 .mailpoet_message {margin: 0; padding: 0 20px;}#mailpoet_form_3 .mailpoet_paragraph.last {margin-bottom: 0} @media (max-width: 500px) {#mailpoet_form_3 {background-image: none;}} @media (min-width: 500px) {#mailpoet_form_3 .last .mailpoet_paragraph:last-child {margin-bottom: 0}}  @media (max-width: 500px) {#mailpoet_form_3 .mailpoet_form_column:last-child .mailpoet_paragraph:last-child {margin-bottom: 0}} \n    <\/style>\n\n    <form\n      target=\"_self\"\n      method=\"post\"\n      action=\"https:\/\/www.mmartial.com\/wp-admin\/admin-post.php?action=mailpoet_subscription_form\"\n      class=\"mailpoet_form mailpoet_form_form mailpoet_form_shortcode\"\n      novalidate\n      data-delay=\"\"\n      data-exit-intent-enabled=\"\"\n      data-font-family=\"\"\n      data-cookie-expiration-time=\"\"\n    >\n      <input type=\"hidden\" name=\"data[form_id]\" value=\"3\" \/>\n      <input type=\"hidden\" name=\"token\" value=\"70762e6160\" \/>\n      <input type=\"hidden\" name=\"api_version\" value=\"v1\" \/>\n      <input type=\"hidden\" name=\"endpoint\" value=\"subscribers\" \/>\n      <input type=\"hidden\" name=\"mailpoet_method\" value=\"subscribe\" \/>\n\n      <label class=\"mailpoet_hp_email_label\" style=\"display: none !important;\">Veuillez laisser ce champ vide<input type=\"email\" name=\"data[email]\"\/><\/label><div class=\"mailpoet_paragraph\"><label for=\"form_email_3\" class=\"mailpoet-screen-reader-text\" data-automation-id=\"form_email_label\" >E-mail <span class=\"mailpoet_required\">*<\/span><\/label><input type=\"email\" autocomplete=\"email\" class=\"mailpoet_text\" id=\"form_email_3\" name=\"data[form_field_OWM5M2Y0YjNjN2M3X2VtYWls]\" title=\"E-mail\" value=\"\" data-automation-id=\"form_email\"  placeholder=\"E-mail *\" data-parsley-required=\"true\" data-parsley-minlength=\"6\" data-parsley-maxlength=\"150\" data-parsley-type-message=\"Cette valeur doit \u00eatre un e-mail valide.\" data-parsley-errors-container=\".mailpoet_error_email_\" data-parsley-required-message=\"Ce champ est n\u00e9cessaire.\"\/><\/div>\n<div class=\"mailpoet_paragraph\"><input type=\"submit\" class=\"mailpoet_submit\" value=\"T\u00e9l\u00e9charger le programme\" data-automation-id=\"subscribe-submit-button\" style=\"border-color:transparent;\" \/><span class=\"mailpoet_form_loading\"><span class=\"mailpoet_bounce1\"><\/span><span class=\"mailpoet_bounce2\"><\/span><span class=\"mailpoet_bounce3\"><\/span><\/span><\/div>\n\n      <div class=\"mailpoet_message\">\n        <p class=\"mailpoet_validate_success\"\n                style=\"display:none;\"\n                >Merci d&#039;avoir choisi KNOCKOUT Program.\nV\u00e9rifiez \u00e0 pr\u00e9sent votre boite de r\u00e9ception.\n        <\/p>\n        <p class=\"mailpoet_validate_error\"\n                style=\"display:none;\"\n                >        <\/p>\n      <\/div>\n    <\/form>\n\n      <\/div>\n\n  <\/div>\n\n<h1>Conclusion<\/h1>\n<p>Donc, l&rsquo;interval training est la seule et ultime solution en mati\u00e8re de condition physique, non je plaisante, mais cela reste \u00e0 mon avis l&rsquo;option la plus <strong>rentable<\/strong> et la plus <strong>efficace<\/strong> en terme de <strong>r\u00e9sultats<\/strong>.<\/p>\n<p>Voici les bienfaits que vous allez en tirer :<\/p>\n<ul>\n<li>Meilleure\u00a0<strong>gestion de l&rsquo;effort.<\/strong><\/li>\n<li>Am\u00e9lioration de <strong>l&rsquo;endurance<\/strong> musculaire et cardio-vasculaire.<\/li>\n<li><strong>Renforcement<\/strong> musculaire sur tout le corps.<\/li>\n<li>Perte de <strong>graisse<\/strong>.<\/li>\n<li>Am\u00e9lioration de la <strong>vitesse<\/strong> et de <strong>l&rsquo;explosivit\u00e9<\/strong>.<\/li>\n<\/ul>\n<p>O\u00f9 l&rsquo;entra\u00eenement s\u00e9quentiel est int\u00e9ressant je trouve, est dans la possibilit\u00e9 de le <strong>param\u00e9trer<\/strong> et de minuter ses circuits comme on le souhaite. Avec un peu de pratique, vous pourrez <strong>personnaliser<\/strong> vos entra\u00eenements pour cr\u00e9er le syst\u00e8me qui vous convient. Donc personnalisation et <strong>cr\u00e9ativit\u00e9<\/strong> seront les ma\u00eetres mots qui vont conduire votre mani\u00e8re de vous entra\u00eener.<\/p>\n<p>En outre, l&rsquo;\u00e9norme avantage de l&rsquo;interval training, est qu&rsquo;il est possible de le <strong>pratiquer <a href=\"http:\/\/www.mmartial.com\/blog\/2016\/10\/21\/sentrainer-seul-notions\/\" target=\"_blank\" rel=\"noopener\">seul<\/a><\/strong>, <strong>chez soi<\/strong>, sans mat\u00e9riel, et \u00e7a c&rsquo;est un aspect que beaucoup de personnes recherchent.<\/p>\n<p>Rien ne vous emp\u00eache de pratiquer \u00e0 c\u00f4t\u00e9 des s\u00e9ances de musculation traditionnelles, des s\u00e9ances de course \u00e0 pied ou de v\u00e9lo. Vous en tirerez aussi des <strong>bienfaits<\/strong> en mati\u00e8re de prise de masse ou de gestion du souffle.<\/p>\n<p>Bon entra\u00eenement !<\/p>\n<p>\ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu&rsquo;est-ce que l&rsquo;interval training ? Interval training, ou entra\u00eenement s\u00e9quentiel est une m\u00e9thode de condition physique bas\u00e9e sur une s\u00e9rie d\u2019efforts \u00e0 diff\u00e9rents niveaux d\u2019intensit\u00e9. L\u2019intervalle de travail dure g\u00e9n\u00e9ralement entre 30 secondes et 3 minutes. Diff\u00e9rence entre ana\u00e9robie et a\u00e9robie Voil\u00e0 des termes bien barbares, mais en je vais essayer de traduire cela dans <a class=\"read-more-link\" href=\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\">   Lire la suite&#8230;<\/a><\/p>\n","protected":false},"author":2,"featured_media":6130,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,10,5],"tags":[52,31,155,39,111,32,156,152,157,153,154,29,30],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Interval training : le sommet de la condition physique - MMArtial<\/title>\n<meta name=\"description\" content=\"Peut-on se muscler en travaillant son endurance cardio-vasculaire ? Oui ! Gr\u00e2ce \u00e0 l&#039;interval training il est possible d&#039;atteindre le sommet de l&#039;efficacit\u00e9.\" \/>\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.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Interval training : le sommet de la condition physique ?\" \/>\n<meta property=\"og:description\" content=\"Peut-on se muscler en travaillant son endurance cardio-vasculaire ? Oui ! Gr\u00e2ce \u00e0 l&#039;interval training il est possible d&#039;atteindre le sommet de l&#039;efficacit\u00e9.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\" \/>\n<meta property=\"og:site_name\" content=\"MMArtial\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MMArtial-175722562877181\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-22T12:58:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-10-15T19:42:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_1280-1.jpg\" \/>\n<meta name=\"author\" content=\"Nicolas\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Interval training : le sommet de la condition physique ?\" \/>\n<meta name=\"twitter:description\" content=\"Peut-on se muscler en travaillant son endurance cardio-vasculaire ? 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Gr\u00e2ce \u00e0 l&#039;interval training il est possible d&#039;atteindre le sommet de l&#039;efficacit\u00e9.\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_1280-1.jpg\" \/>\n<meta name=\"twitter:creator\" content=\"@mmartial91\" \/>\n<meta name=\"twitter:site\" content=\"@mmartial91\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nicolas\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\"},\"author\":{\"name\":\"Nicolas\",\"@id\":\"https:\/\/www.mmartial.com\/#\/schema\/person\/1371f041bf845104ecea6477c2f60923\"},\"headline\":\"Interval training : le sommet de la condition physique\",\"datePublished\":\"2017-01-22T12:58:30+00:00\",\"dateModified\":\"2018-10-15T19:42:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\"},\"wordCount\":1085,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/www.mmartial.com\/#organization\"},\"keywords\":[\"autodiscipline\",\"chez soi\",\"circuit\",\"condition physique\",\"endurance\",\"entra\u00eenement\",\"exercice\",\"interval training\",\"knockout program\",\"musculation\",\"renforcement\",\"s'entra\u00eener\",\"seul\"],\"articleSection\":[\"Chez soi\",\"Condition physique\",\"Entra\u00eenement\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\",\"url\":\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\",\"name\":\"Interval training : le sommet de la condition physique - MMArtial\",\"isPartOf\":{\"@id\":\"https:\/\/www.mmartial.com\/#website\"},\"datePublished\":\"2017-01-22T12:58:30+00:00\",\"dateModified\":\"2018-10-15T19:42:59+00:00\",\"description\":\"Peut-on se muscler en travaillant son endurance cardio-vasculaire ? 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