{"id":1807,"date":"2019-10-07T17:58:32","date_gmt":"2019-10-07T16:58:32","guid":{"rendered":"https:\/\/www.healthy-heart.org\/entrainement-physique\/"},"modified":"2019-11-25T12:45:35","modified_gmt":"2019-11-25T12:45:35","slug":"entrainement-physique","status":"publish","type":"page","link":"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/","title":{"rendered":"Entra\u00eenement physique"},"content":{"rendered":"

\"\"<\/p>\n

Quelle quantit\u00e9 d’activit\u00e9 physique pratiquer\u00a0?<\/h3>\n

Les personnes atteintes d’une maladie cardiaque doivent faire de l’activit\u00e9 a\u00e9robie d’intensit\u00e9 mod\u00e9r\u00e9e au moins 30 minutes par jour. Des exercices comme la marche, le jogging, le cyclisme, l’aviron, la natation et le ski de fond augmenteront votre endurance. Le type d’exercice importe moins que la quantit\u00e9. Plus vous faites de l’exercice et plus la s\u00e9ance est longue, plus l’impact sur votre sant\u00e9 et votre esp\u00e9rance de vie est grand (en savoir plus sur le mode de vie s\u00e9dentaire<\/a> et ce que vous pouvez faire pour passer \u00e0 l’action<\/a>).<\/p>\n

Comment savoir si je fais de l’exercice \u00e0 intensit\u00e9 mod\u00e9r\u00e9e\u00a0?<\/h3>\n

Il existe deux possibilit\u00e9s\u00a0:<\/p>\n

    \n
  1. Suivez votre rythme cardiaque avec une montre intelligente, un moniteur de fitness ou une sangle pectorale. Une intensit\u00e9 mod\u00e9r\u00e9e correspond \u00e0 un entra\u00eenement entre 64\u00a0% et 76\u00a0% de votre fr\u00e9quence cardiaque maximale. La fr\u00e9quence cardiaque maximale est estim\u00e9e en soustrayant votre \u00e2ge de 220, \u00e0 moins que vous ne preniez des m\u00e9dicaments (tels que des b\u00eata-bloquants) qui modifient la fr\u00e9quence cardiaque.<\/li>\n
  2. Le test de conversation est la m\u00e9thode la plus simple. Augmentez progressivement votre vitesse ou votre charge jusqu’\u00e0 ce qu’il deviennent trop difficile de parler (il est possible que vous deviez haleter pour parler confortablement). R\u00e9duisez l\u00e9g\u00e8rement votre vitesse ou votre charge afin de pouvoir parler pendant l’exercice. Vous \u00eates alors \u00e0 un niveau d’intensit\u00e9 mod\u00e9r\u00e9e.<\/li>\n<\/ol>\n

    Des exercices en r\u00e9sistance doivent \u00eatre pratiqu\u00e9s au moins deux fois par semaine pour am\u00e9liorer la force et la masse musculaires, qui contribuent \u00e0 une bonne sant\u00e9 \u00e0 long terme. Pour chaque grand groupe musculaire, effectuez 3 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions avec une r\u00e9cup\u00e9ration de 1 \u00e0 2 minutes entre chaque s\u00e9rie. Le poids utilis\u00e9 doit \u00eatre suffisamment \u00e9lev\u00e9 pour que la r\u00e9p\u00e9tition finale puisse \u00eatre ex\u00e9cut\u00e9e correctement et qu’une autre r\u00e9p\u00e9tition soit inenvisageable.<\/p>\n

    En plus d’atteindre vos objectifs hebdomadaires en mati\u00e8re d’activit\u00e9 d’a\u00e9robie et de r\u00e9sistance, restez actif dans votre vie quotidienne et limitez le temps pass\u00e9 en position assise. Il existe des preuves incontestables que rester trop longtemps assis augmente le risque de d\u00e9c\u00e8s pr\u00e9matur\u00e9. Portez un podom\u00e8tre au niveau des hanches pour \u00e9valuer la quantit\u00e9 de mouvements que vous effectuez au cours de la journ\u00e9e. Fixez-vous un objectif quotidien.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Quelle quantit\u00e9 d’activit\u00e9 physique pratiquer\u00a0? Les personnes atteintes d’une maladie cardiaque doivent faire de l’activit\u00e9 a\u00e9robie d’intensit\u00e9 mod\u00e9r\u00e9e au moins 30 minutes par jour. Des exercices comme la marche, le jogging, le cyclisme, l’aviron, la natation et le ski de fond augmenteront votre endurance. Le type d’exercice importe moins que la quantit\u00e9. Plus vous faites […]<\/p>\n","protected":false},"author":1,"featured_media":476,"parent":1862,"menu_order":3,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[],"class_list":["post-1807","page","type-page","status-publish","has-post-thumbnail","hentry","category-vivre-avec-une-cardiopathie"],"acf":[],"yoast_head":"\nEntra\u00eenement physique\u00a0- Healthy-Heart.org<\/title>\n<meta name=\"description\" content=\"L'entra\u00eenement physique acc\u00e9l\u00e8re la gu\u00e9rison des maladies cardiovasculaires et pr\u00e9vient l'apparition de nouveaux probl\u00e8mes cardiaques.\" \/>\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.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement physique\u00a0- Healthy-Heart.org\" \/>\n<meta property=\"og:description\" content=\"L'entra\u00eenement physique acc\u00e9l\u00e8re la gu\u00e9rison des maladies cardiovasculaires et pr\u00e9vient l'apparition de nouveaux probl\u00e8mes cardiaques.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/\" \/>\n<meta property=\"og:site_name\" content=\"Healthy-Heart.org\" \/>\n<meta property=\"article:modified_time\" content=\"2019-11-25T12:45:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/\",\"url\":\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/\",\"name\":\"Entra\u00eenement physique\u00a0- Healthy-Heart.org\",\"isPartOf\":{\"@id\":\"https:\/\/www.healthy-heart.org\/es\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"datePublished\":\"2019-10-07T16:58:32+00:00\",\"dateModified\":\"2019-11-25T12:45:35+00:00\",\"description\":\"L'entra\u00eenement physique acc\u00e9l\u00e8re la gu\u00e9rison des maladies cardiovasculaires et pr\u00e9vient l'apparition de nouveaux probl\u00e8mes cardiaques.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.healthy-heart.org\/fr\/vivre-avec-une-cardiopathie\/entrainement-physique\/#primaryimage\",\"url\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"contentUrl\":\"https:\/\/www.healthy-heart.org\/wp-content\/uploads\/2019\/07\/iStock-652842710.jpg\",\"width\":5760,\"height\":3840,\"caption\":\"Two multi-ethnic senior men exercising in the park. 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