{"id":674,"date":"2023-11-18T09:00:44","date_gmt":"2023-11-18T07:00:44","guid":{"rendered":"https:\/\/libradigest.com\/?p=674"},"modified":"2024-01-25T10:42:55","modified_gmt":"2024-01-25T08:42:55","slug":"cardio-vs-muscu","status":"publish","type":"post","link":"https:\/\/libradigest.com\/fr\/cardio-vs-muscu\/","title":{"rendered":"Cardio vs muscu"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u00c9pisode 11<\/h2>\n\n\n<div id=\"2487174698\" class=\"castos-player dark-mode \" tabindex=\"0\" data-episode=\"5481\" data-player_id=\"2487174698\">\n\t<div class=\"player\">\n\t\t<div class=\"player__main\">\n\t\t\t<div class=\"player__artwork player__artwork-5481\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/libradigest.com\/wp-content\/uploads\/2023\/11\/libra.onair_.fr-011-Cover-150x150.png\"\n\t\t\t\t\t alt=\"libra\u202f\u00b7\u202fon\u00a0air\u202f\u00b7\u202ffr\"\n\t\t\t\t\t title=\"libra\u202f\u00b7\u202fon\u00a0air\u202f\u00b7\u202ffr\">\n\t\t\t<\/div>\n\t\t\t<div class=\"player__body\">\n\t\t\t\t<div class=\"currently-playing\">\n\t\t\t\t\t<div class=\"show player__podcast-title\">\n\t\t\t\t\t\tlibra\u202f\u00b7\u202fon\u00a0air\u202f\u00b7\u202ffr\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"episode-title player__episode-title\">cardio vs muscu<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"play-progress\">\n\t\t\t\t\t<div class=\"play-pause-controls\">\n\t\t\t\t\t\t<button title=\"Play\" aria-label=\"Play Episode\" aria-pressed=\"false\" class=\"play-btn\">\n\t\t\t\t\t\t\t<span class=\"screen-reader-text\">Play Episode<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t<button title=\"Pause\" aria-label=\"Pause Episode\" aria-pressed=\"false\" class=\"pause-btn hide\">\n\t\t\t\t\t\t\t<span class=\"screen-reader-text\">Pause Episode<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/libradigest.com\/wp-content\/plugins\/seriously-simple-podcasting\/assets\/css\/images\/player\/images\/icon-loader.svg\" alt=\"Loading\" 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When the ready message is received by the post embed window, the\n\t\t\t * window will then (re-)send the height message right away.\n\t\t\t *\/\n\t\t\tsource.contentWindow.postMessage( {\n\t\t\t\tmessage: &#039;ready&#039;,\n\t\t\t\tsecret: secret\n\t\t\t}, &#039;*&#039; );\n\t\t}\n\t}\\n\\n\twindow.addEventListener( &#039;message&#039;, window.wp.receiveEmbedMessage, false );\n\tdocument.addEventListener( &#039;DOMContentLoaded&#039;, onLoad, false );\n})( window, document );\n\/\/# sourceURL=https:\/\/libradigest.com\/wp-includes\/js\/wp-embed.js\n&lt;\/script&gt;\n'\n\t\t\t\t\t\t\t\t   title=\"Embed Code\"\n\t\t\t\t\t\t\t\t   class=\"input-embed input-embed-5481\" readonly\/>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<button class=\"copy-embed copy-embed-5481\" title=\"Copy Embed Code\" aria-label=\"Copy Embed Code\"><\/button>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\n\t\n\n\t<\/div>\n<div class=\"podcast_meta\"><aside><p>Abonnement\u00a0: <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/libra-\u00b7-on-air-\u00b7-fr\/id1709490073\" target=\"_blank\" title=\"Apple Podcasts\" class=\"podcast-meta-itunes\">Apple Podcasts<\/a> | <a href=\"https:\/\/open.spotify.com\/show\/7KcjTZE2CsVWtVfKE7IbZU\" target=\"_blank\" title=\"Spotify\" class=\"podcast-meta-itunes\">Spotify<\/a><\/p><\/aside><\/div>\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Trop long&nbsp;?<\/summary>\n<ul class=\"wp-block-list\">\n<li class=\"\">Le cardio et la musculation offrent des avantages distincts pour la sant\u00e9, tels que&nbsp;:\n<ul class=\"wp-block-list\">\n<li class=\"\">Am\u00e9lioration de l\u2019endurance, de la sant\u00e9 cardio-vasculaire, et perte de gras pour le cardio.<\/li>\n\n\n\n<li class=\"\">Augmentation de la force, de la masse musculaire et r\u00e9gulation des hormones pour la musculation.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li class=\"\">Options pour programmer les 2 de mani\u00e8re optimale&nbsp;:\n<ul class=\"wp-block-list\">\n<li class=\"\">Faire de la s\u00e9ance de muscu une s\u00e9ance cardio.<\/li>\n\n\n\n<li class=\"\">S\u00e9parer les 2 d\u2019au moins 6&nbsp;h.<\/li>\n\n\n\n<li class=\"\">L\u2019un apr\u00e8s l\u2019autre.<\/li>\n\n\n\n<li class=\"\">Un mix des 2.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"is-style-dots wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\">Si j\u2019avais le recul que j\u2019ai aujourd\u2019hui (et des r\u00e9sultats d\u2019\u00e9tudes qui n\u2019\u00e9taient de toute mani\u00e8re pas disponibles alors), j\u2019aurais clairement pu envisager de meilleures performances en endurance (demi-fond notamment), en ayant un renforcement musculaire plus adapt\u00e9. Parce que oui, les deux sont bien compl\u00e9mentaires. Le sujet du jour est une question d\u2019arbitrage&nbsp;: optimiser chaque type d\u2019entra\u00eenement sp\u00e9cifiquement ou trouver un compromis entre les deux, notamment pour des questions de praticit\u00e9 (nous ne sommes pas tous des professionnels et avons d\u2019autres contraintes) ? On refait le match\u2026<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pourquoi du cardio ou de la muscu&nbsp;?<\/h3>\n\n\n\n<p class=\"\">Le cardio ou entra\u00eenement ax\u00e9 sur des exercices d\u2019endurance<sup data-fn=\"dd3a10db-672e-45b3-b6ad-60d63a0c91f7\" class=\"fn\"><a href=\"#dd3a10db-672e-45b3-b6ad-60d63a0c91f7\" id=\"dd3a10db-672e-45b3-b6ad-60d63a0c91f7-link\">1<\/a><\/sup> est connu pour avoir de nombreux bienfaits pour notre sant\u00e9&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Travail de l\u2019<strong>endurance<\/strong><\/li>\n\n\n\n<li class=\"\">Am\u00e9lioration de la sant\u00e9 cardio-vasculaire<\/li>\n\n\n\n<li class=\"\">Abaissement de la pression sanguine<\/li>\n\n\n\n<li class=\"\">Maintien d\u2019un taux de cholest\u00e9rol sain<\/li>\n\n\n\n<li class=\"\">R\u00e9duction de la graisse corporelle<\/li>\n\n\n\n<li class=\"\">Etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"\">La <span data-wp-title=\"Musculation\" data-wp-lang=\"fr\" data-wikipedia-preview=\"\" class=\"wmf-wp-with-preview\">musculation<\/span><sup data-fn=\"b0f47636-38c7-4528-90cd-64291d04b1cd\" class=\"fn\"><a href=\"#b0f47636-38c7-4528-90cd-64291d04b1cd\" id=\"b0f47636-38c7-4528-90cd-64291d04b1cd-link\">2<\/a><\/sup> ou entra\u00eenement ax\u00e9 sur le renforcement musculaire produit \u00e9galement des b\u00e9n\u00e9fices sant\u00e9 significatifs&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Travail de la&nbsp;<strong>force<\/strong><\/li>\n\n\n\n<li class=\"\">Augmentation de la masse musculaire<\/li>\n\n\n\n<li class=\"\">Am\u00e9lioration de la densit\u00e9 osseuse<\/li>\n\n\n\n<li class=\"\">Renforcement des ligaments et des tendons<\/li>\n\n\n\n<li class=\"\">R\u00e9gulation des taux d\u2019hormones<\/li>\n\n\n\n<li class=\"\">Etc.<\/li>\n<\/ul>\n\n\n\n<p class=\"\">C\u2019est pourquoi il est plus que tentant de vouloir b\u00e9n\u00e9ficier de ces avantages en travaillant sur les 2 dimensions. S\u00e9par\u00e9ment ? Successivement (lequel avant l\u2019autre) ? Un mix des 2 ?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Comment programmer les 2<\/h3>\n\n\n\n<p class=\"\">Pour pouvoir travailler sur les 2 types d\u2019exercices, plusieurs possibilit\u00e9s s\u2019offrent \u00e0 nous&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><strong>Faire de la s\u00e9ance de muscu une s\u00e9ance cardio<\/strong>&nbsp;: Ayant d\u00e9j\u00e0 \u00e9t\u00e9 essouffl\u00e9 \u00e0 la suite d\u2019un exercice de renforcement musculaire (notamment en s\u00e9ries longues), je me suis demand\u00e9 si finalement ce dernier n\u2019\u00e9tait pas d\u00e9j\u00e0 en train de travailler mon cardio. Et je ne suis pas le seul \u00e0 m\u2019\u00eatre fait la r\u00e9flexion puisqu\u2019une <a href=\"https:\/\/doi.org\/10.1097\/HJH.0000000000000035\" target=\"_blank\" rel=\"noopener\" title=\"\">publication<\/a><sup data-fn=\"33acbaf8-1a6f-4939-b38e-5b5859756b13\" class=\"fn\"><a href=\"#33acbaf8-1a6f-4939-b38e-5b5859756b13\" id=\"33acbaf8-1a6f-4939-b38e-5b5859756b13-link\">3<\/a><\/sup> s\u2019est justement int\u00e9ress\u00e9e \u00e0 la question. Conclusion&nbsp;: oui, \u00e0 partir du moment o\u00f9 la s\u00e9ance a \u00ab l\u2019intensit\u00e9 ad\u00e9quate \u00bb, d\u00e9finie comme \u00e9tant \u00e0 60&nbsp;% de la fr\u00e9quence cardiaque maximale. Pour estimer cette derni\u00e8re (\u00e0 d\u00e9faut de montre connect\u00e9e), faites simplement la diff\u00e9rence entre 226 (pour les femmes) et 220 (pour les hommes) et votre \u00e2ge. Pour les plus curieux d\u2019entre vous (et apr\u00e8s un rapide calcul mental), quel \u00e2ge pensez-vous que j\u2019ai si je vous disais que \u00e7a ferait pour moi un rythme de 109 battements par minute&nbsp;?<\/li>\n\n\n\n<li class=\"\"><strong>S\u00e9parer les 2 d\u2019au moins 6&nbsp;h<\/strong>&nbsp;: Des <a href=\"https:\/\/doi.org\/10.1519\/JSC.0000000000000798\" target=\"_blank\" rel=\"noopener\" title=\"\">chercheurs<\/a><sup data-fn=\"18aa42d1-f8e1-43b6-9884-192b3ebef9b2\" class=\"fn\"><a href=\"#18aa42d1-f8e1-43b6-9884-192b3ebef9b2\" id=\"18aa42d1-f8e1-43b6-9884-192b3ebef9b2-link\">4<\/a><\/sup> se sont bien pench\u00e9 sur la question des entra\u00eenements s\u00e9par\u00e9s et ont conclu que pour une \u00ab&nbsp;r\u00e9ponse adaptative compl\u00e8te&nbsp;\u00bb (entendez&nbsp;: optimiser les r\u00e9sultats), il faudrait une p\u00e9riode de r\u00e9cup\u00e9ration d\u2019au moins 6&nbsp;h entre les 2. Les deux qualit\u00e9s, d\u2019endurance d\u2019une part et de force de l\u2019autre semblant n\u00e9cessiter des approches concurrentes\u2026 Ok, mais qu\u2019en est-il quand on ne peut pas se permettre le luxe de 2 s\u00e9ances s\u00e9par\u00e9es ou quand l\u2019activit\u00e9 pour laquelle on s\u2019entra\u00eene (je pense notamment \u00e0 la boxe dans mon cas) n\u00e9cessite justement ces 2 qualit\u00e9s simultan\u00e9ment&nbsp;?<\/li>\n\n\n\n<li class=\"\"><strong>L\u2019un apr\u00e8s l\u2019autre<\/strong>&nbsp;: Vous avez d\u00e9j\u00e0 d\u00fb voir \u00e0 la salle de sport certains pratiquants commencer leur s\u00e9ance par une demi-heure de v\u00e9lo d\u2019intensit\u00e9 mod\u00e9r\u00e9e ou la finir par de la course ou de la marche rapide sur tapis. Cette activit\u00e9 se fait-elle au d\u00e9triment du renforcement musculaire&nbsp;? Une <a href=\"https:\/\/doi.org\/10.1519\/JSC.0000000000000355\" target=\"_blank\" rel=\"noopener\" title=\"\">pr\u00e9c\u00e9dente \u00e9tude<\/a><sup data-fn=\"31aafaa5-aea8-40e6-8d20-819795c0081d\" class=\"fn\"><a href=\"#31aafaa5-aea8-40e6-8d20-819795c0081d\" id=\"31aafaa5-aea8-40e6-8d20-819795c0081d-link\">5<\/a><\/sup> semblait avoir conclu que l\u2019ordre des 2 types d\u2019exercices importait peu mais une <a href=\"https:\/\/doi.org\/10.1016\/j.exger.2020.110869\" target=\"_blank\" rel=\"noopener\" title=\"\">\u00e9tude plus r\u00e9cente<\/a> de 2020<sup data-fn=\"fd152bb3-0bb4-41ce-91dd-a7ba2ea2bd93\" class=\"fn\"><a href=\"#fd152bb3-0bb4-41ce-91dd-a7ba2ea2bd93\" id=\"fd152bb3-0bb4-41ce-91dd-a7ba2ea2bd93-link\">6<\/a><\/sup> (certes, sur une population d\u2019hommes ob\u00e8ses) donne cette fois-ci un l\u00e9ger avantage \u00e0 finir sa s\u00e9ance par de l\u2019endurance et ce sur chacun des indicateurs suivis, notamment la perte de gras.<\/li>\n\n\n\n<li class=\"\"><strong>Un mix des 2<\/strong>&nbsp;: L\u2019Universit\u00e9 de Californie a <a href=\"https:\/\/doi.org\/10.1519\/jsc.0b013e3181739f08\" target=\"_blank\" rel=\"noopener\" title=\"\">compar\u00e9<\/a><sup data-fn=\"03fb89ea-76d4-44e4-b7ca-72ec338effd8\" class=\"fn\"><a href=\"#03fb89ea-76d4-44e4-b7ca-72ec338effd8\" id=\"03fb89ea-76d4-44e4-b7ca-72ec338effd8-link\">7<\/a><\/sup> les effets de l\u2019option pr\u00e9c\u00e9dente ou entra\u00eenement concomitant \u00ab&nbsp;en s\u00e9rie&nbsp;\u00bb avec un entra\u00eenement concomitant \u00ab&nbsp;int\u00e9gr\u00e9&nbsp;\u00bb, nous allons voir ce que c\u2019est. Les 2 groupes (dommage qu\u2019il n\u2019y ait pas eu de groupes de contr\u00f4le avec uniquement l\u2019un ou l\u2019autre) ont effectu\u00e9 ce que les chercheurs ont appel\u00e9 \u00ab&nbsp;la m\u00eame quantit\u00e9 de travail&nbsp;\u00bb. Mais le protocole pour la seconde variante consistait &#8211; de mani\u00e8re simplifi\u00e9e &#8211; \u00e0 faire un sprint de 30 \u00e0 60&nbsp;s (ce dont <a href=\"https:\/\/libradigest.com\/fr\/boostez-votre-testosterone-par-lexercice\/\" title=\"Boostez votre testost\u00e9rone par l\u2019exercice&nbsp;!\">nous avons d\u00e9j\u00e0 vant\u00e9 les bienfaits<\/a>) juste avant chaque s\u00e9rie d\u2019exercice de r\u00e9sistance. 9 indicateurs ont \u00e9t\u00e9 retenus pour suivre l\u2019\u00e9volution de l\u2019endurance, de la force et de la flexibilit\u00e9 (en diff\u00e9renciant le bas du haut du corps) ainsi que la composition corporelle. Les participants se sont globalement am\u00e9lior\u00e9s en 11 semaines mais la question \u00e9tait de savoir quel groupe a \u00e9t\u00e9 le plus efficace. Je vous laisserai regarder dans le d\u00e9tail mais on peut dire &#8211; en admettant le choix des exercices &#8211; que la variante int\u00e9gr\u00e9e l\u2019a emport\u00e9 (6 indicateurs sur 9). Tout de m\u00eame l\u00e9ger avantage force pour la variante en s\u00e9rie et avantage endurance pour l\u2019autre. C\u2018\u00e9tait plut\u00f4t attendu. Mais la diff\u00e9rence de 991&nbsp;% sur l\u2019indicateur de la masse grasse est impressionnante. Surprenante aussi est l\u2019am\u00e9lioration de 144&nbsp;% de la flexibilit\u00e9 du haut du corps. Bref, dit autrement, mixer endurance et force a permis de br\u00fbler 10 fois plus de graisse corporelle tout en d\u00e9veloppant ses muscles et sa flexibilit\u00e9, \u00e9norme&nbsp;!<\/li>\n<\/ul>\n\n\n\n<hr class=\"is-style-dots wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\">Rappelez-vous que la question de l\u2019association des entra\u00eenements cardio et muscu d\u00e9pend d\u2019une part de vos objectifs (comme souvent) et d\u2019autre part de vos contraintes. Si vous souhaitez optimiser vos r\u00e9sultats, s\u00e9parez-les (je dirais m\u00eame en 2 journ\u00e9es diff\u00e9rentes). Si vous n\u2019avez vraiment pas le temps, d\u2019autres param\u00e8tres sont \u00e0 consid\u00e9rer. En tant que d\u00e9butant, un entra\u00eenement de muscu assez intense sera suffisant pour travailler votre cardio en m\u00eame temps. Plus vous serez \u00e0 l\u2019aise, plus vous pourrez vous orienter vers des s\u00e9ances de type <em>circuit training<\/em><sup data-fn=\"3c0887bd-0063-4b0c-bf47-481a0c25d8fa\" class=\"fn\"><a href=\"#3c0887bd-0063-4b0c-bf47-481a0c25d8fa\" id=\"3c0887bd-0063-4b0c-bf47-481a0c25d8fa-link\">8<\/a><\/sup>, un sujet qui pourrait m\u00e9riter un zoom sp\u00e9cifique. Ces derni\u00e8res offrent des perspectives de r\u00e9sultats incroyables mais aussi plus de risques de blessures puisque votre technique d\u2019ex\u00e9cution risque vite de se d\u00e9grader avec la fatigue. Autres sujets qui m\u00e9riteraient d\u2019\u00eatre abord\u00e9s \u00e0 part&nbsp;: r\u00e9cup\u00e9ration et repos.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"\">Voici un <em>hack<\/em> perso&nbsp;: aller et revenir de la salle de sport en courant. Je consid\u00e8re que la s\u00e9ance commence en sortant de chez moi. \u00c0 l\u2019aller, un footing, notamment en musique, me permet non seulement de m\u2019\u00e9chauffer mais aussi de me conditionner psychologiquement. Au retour, je sais que je peux d\u00e9penser le reste d\u2019\u00e9nergie sur la moiti\u00e9 du trajet (une sorte de sprint) puis marcher jusqu\u2019\u00e0 chez moi pour un progressif retour au calme\u2026<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Fun Fact<\/h2>\n\n\n\n<p class=\"\">Le\u00a0<a href=\"https:\/\/libradigest.com\/fr\/exercice\/burpee\/\" title=\"Burpee\">burpee<\/a> est un exercice\u00a0<em>full-body<\/em>\u00a0que l\u2019on consid\u00e8re comme un bon compromis entre cardio et muscu. Il a \u00e9t\u00e9 invent\u00e9 en 1939 par le physiologiste am\u00e9ricain Royal Huddleston Burpee Sr. pour \u00e9valuer la condition physique. L\u2019arm\u00e9e am\u00e9ricaine se l\u2019est ensuite r\u00e9appropri\u00e9 \u00e0 la veille de la Seconde Guerre Mondiale. Il s\u2019agissait de tester le nombre de fois qu\u2019une nouvelle recrue pouvait l\u2019ex\u00e9cuter en 20\u00a0s\u00a0: 8 burpees sont consid\u00e9r\u00e9s comme m\u00e9diocres, 10 comme corrects, 13 ou plus comme excellents.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pour aller plus loin<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">R\u00e9f\u00e9rences<\/h3>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"dd3a10db-672e-45b3-b6ad-60d63a0c91f7\"><a href=\"https:\/\/en.wikipedia.org\/wiki\/Endurance_training\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/en.wikipedia.org\/wiki\/Endurance_training<\/a> <a href=\"#dd3a10db-672e-45b3-b6ad-60d63a0c91f7-link\" aria-label=\"Aller \u00e0 la note de bas de page 1\">\u21a9\ufe0e<\/a><\/li><li id=\"b0f47636-38c7-4528-90cd-64291d04b1cd\"><a href=\"https:\/\/fr.wikipedia.org\/wiki\/Musculation\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/fr.wikipedia.org\/wiki\/Musculation<\/a> <a href=\"#b0f47636-38c7-4528-90cd-64291d04b1cd-link\" aria-label=\"Aller \u00e0 la note de bas de page 2\">\u21a9\ufe0e<\/a><\/li><li id=\"33acbaf8-1a6f-4939-b38e-5b5859756b13\">Morra EA, Zaniqueli D, Rodrigues SL, et al. Long-term intense resistance training in men is associated with preserved cardiac structure\/function, decreased aortic stiffness, and lower central augmentation pressure.\u00a0<em>J Hypertens<\/em>. 2014;32(2):286-293. doi: <a href=\"https:\/\/doi.org\/10.1097\/HJH.0000000000000035\" target=\"_blank\" rel=\"noreferrer noopener\">10.1097\/HJH.0000000000000035<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24351804\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24351804\/<\/a> <a href=\"#33acbaf8-1a6f-4939-b38e-5b5859756b13-link\" aria-label=\"Aller \u00e0 la note de bas de page 3\">\u21a9\ufe0e<\/a><\/li><li id=\"18aa42d1-f8e1-43b6-9884-192b3ebef9b2\">Robineau J, Babault N, Piscione J, Lacome M, Bigard AX. Specific Training Effects of Concurrent Aerobic and Strength Exercises Depend on Recovery Duration.\u00a0<em>J Strength Cond Res<\/em>. 2016;30(3):672-683. doi: <a href=\"https:\/\/doi.org\/10.1519\/JSC.0000000000000798\" target=\"_blank\" rel=\"noreferrer noopener\">10.1519\/JSC.0000000000000798<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546450\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/25546450\/<\/a> <a href=\"#18aa42d1-f8e1-43b6-9884-192b3ebef9b2-link\" aria-label=\"Aller \u00e0 la note de bas de page 4\">\u21a9\ufe0e<\/a><\/li><li id=\"31aafaa5-aea8-40e6-8d20-819795c0081d\">Davitt PM, Pellegrino JK, Schanzer JR, Tjionas H, Arent SM. The effects of a combined resistance training and endurance exercise program in inactive college female subjects: does order matter?.\u00a0<em>J Strength Cond Res<\/em>. 2014;28(7):1937-1945. doi: <a href=\"https:\/\/doi.org\/10.1519\/JSC.0000000000000355\" target=\"_blank\" rel=\"noreferrer noopener\">10.1519\/JSC.0000000000000355<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24378658\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24378658\/<\/a> <a href=\"#31aafaa5-aea8-40e6-8d20-819795c0081d-link\" aria-label=\"Aller \u00e0 la note de bas de page 5\">\u21a9\ufe0e<\/a><\/li><li id=\"fd152bb3-0bb4-41ce-91dd-a7ba2ea2bd93\">Bagheri R, Moghadam BH, Church DD, et al. The effects of concurrent training order on body composition and serum concentrations of follistatin, myostatin and GDF11 in sarcopenic elderly men.\u00a0<em>Exp Gerontol<\/em>. 2020;133:110869. doi: <a href=\"https:\/\/doi.org\/10.1016\/j.exger.2020.110869\" target=\"_blank\" rel=\"noreferrer noopener\">10.1016\/j.exger.2020.110869<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32035222\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32035222\/<\/a> <a href=\"#fd152bb3-0bb4-41ce-91dd-a7ba2ea2bd93-link\" aria-label=\"Aller \u00e0 la note de bas de page 6\">\u21a9\ufe0e<\/a><\/li><li id=\"03fb89ea-76d4-44e4-b7ca-72ec338effd8\">Davis WJ, Wood DT, Andrews RG, Elkind LM, Davis WB. Concurrent training enhances athletes\u2019 strength, muscle endurance, and other measures.\u00a0<em>J Strength Cond Res<\/em>. 2008;22(5):1487-1502. doi: <a href=\"https:\/\/doi.org\/10.1519\/jsc.0b013e3181739f08\" target=\"_blank\" rel=\"noopener\" title=\"\">10.1519\/JSC.0b013e3181739f08<\/a>. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18714239\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18714239\/<\/a> <a href=\"#03fb89ea-76d4-44e4-b7ca-72ec338effd8-link\" aria-label=\"Aller \u00e0 la note de bas de page 7\">\u21a9\ufe0e<\/a><\/li><li id=\"3c0887bd-0063-4b0c-bf47-481a0c25d8fa\"><a href=\"https:\/\/en.wikipedia.org\/wiki\/Circuit_training\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/en.wikipedia.org\/wiki\/Circuit_training<\/a> <a href=\"#3c0887bd-0063-4b0c-bf47-481a0c25d8fa-link\" aria-label=\"Aller \u00e0 la note de bas de page 8\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Comment tirer pleinement parti de ses entra\u00eenements d\u2019endurance et de renforcement musculaire et dans quelle mesure peuvent-ils \u00eatre programm\u00e9s\u00a0? ?\u200d\u2640\ufe0f?<\/p>\n","protected":false},"author":1,"featured_media":5525,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"wikipediapreview_detectlinks":true,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"sync_status":"","episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","castos_file_data":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":"[{\"content\":\"<a href=\\\"https:\/\/en.wikipedia.org\/wiki\/Endurance_training\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">https:\/\/en.wikipedia.org\/wiki\/Endurance_training<\/a>\",\"id\":\"dd3a10db-672e-45b3-b6ad-60d63a0c91f7\"},{\"content\":\"<a href=\\\"https:\/\/fr.wikipedia.org\/wiki\/Musculation\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">https:\/\/fr.wikipedia.org\/wiki\/Musculation<\/a>\",\"id\":\"b0f47636-38c7-4528-90cd-64291d04b1cd\"},{\"content\":\"Morra EA, Zaniqueli D, Rodrigues SL, et al. Long-term intense resistance training in men is associated with preserved cardiac structure\/function, decreased aortic stiffness, and lower central augmentation pressure.\u00a0<em>J Hypertens<\/em>. 2014;32(2):286-293. doi: <a href=\\\"https:\/\/doi.org\/10.1097\/HJH.0000000000000035\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">10.1097\/HJH.0000000000000035<\/a>. <a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24351804\/\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24351804\/<\/a>\",\"id\":\"33acbaf8-1a6f-4939-b38e-5b5859756b13\"},{\"content\":\"Robineau J, Babault N, Piscione J, Lacome M, Bigard AX. Specific Training Effects of Concurrent Aerobic and Strength Exercises Depend on Recovery Duration.\u00a0<em>J Strength Cond Res<\/em>. 2016;30(3):672-683. doi: <a href=\\\"https:\/\/doi.org\/10.1519\/JSC.0000000000000798\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">10.1519\/JSC.0000000000000798<\/a>. <a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25546450\/\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/pubmed.ncbi.nlm.nih.gov\/25546450\/<\/a>\",\"id\":\"18aa42d1-f8e1-43b6-9884-192b3ebef9b2\"},{\"content\":\"Davitt PM, Pellegrino JK, Schanzer JR, Tjionas H, Arent SM. The effects of a combined resistance training and endurance exercise program in inactive college female subjects: does order matter?.\u00a0<em>J Strength Cond Res<\/em>. 2014;28(7):1937-1945. doi: <a href=\\\"https:\/\/doi.org\/10.1519\/JSC.0000000000000355\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">10.1519\/JSC.0000000000000355<\/a>. <a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24378658\/\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/pubmed.ncbi.nlm.nih.gov\/24378658\/<\/a>\",\"id\":\"31aafaa5-aea8-40e6-8d20-819795c0081d\"},{\"content\":\"Bagheri R, Moghadam BH, Church DD, et al. The effects of concurrent training order on body composition and serum concentrations of follistatin, myostatin and GDF11 in sarcopenic elderly men.\u00a0<em>Exp Gerontol<\/em>. 2020;133:110869. doi: <a href=\\\"https:\/\/doi.org\/10.1016\/j.exger.2020.110869\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">10.1016\/j.exger.2020.110869<\/a>. <a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32035222\/\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/pubmed.ncbi.nlm.nih.gov\/32035222\/<\/a>\",\"id\":\"fd152bb3-0bb4-41ce-91dd-a7ba2ea2bd93\"},{\"content\":\"Davis WJ, Wood DT, Andrews RG, Elkind LM, Davis WB. Concurrent training enhances athletes\u2019 strength, muscle endurance, and other measures.\u00a0<em>J Strength Cond Res<\/em>. 2008;22(5):1487-1502. doi: <a href=\\\"https:\/\/doi.org\/10.1519\/jsc.0b013e3181739f08\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">10.1519\/JSC.0b013e3181739f08<\/a>. <a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18714239\/\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/pubmed.ncbi.nlm.nih.gov\/18714239\/<\/a>\",\"id\":\"03fb89ea-76d4-44e4-b7ca-72ec338effd8\"},{\"content\":\"<a href=\\\"https:\/\/en.wikipedia.org\/wiki\/Circuit_training\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/en.wikipedia.org\/wiki\/Circuit_training<\/a>\",\"id\":\"3c0887bd-0063-4b0c-bf47-481a0c25d8fa\"}]"},"categories":[9,14],"tags":[258],"class_list":["post-674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-condition-physique","category-on-air-fr","tag-entrainement"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts\/674","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/comments?post=674"}],"version-history":[{"count":5,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts\/674\/revisions"}],"predecessor-version":[{"id":6694,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/posts\/674\/revisions\/6694"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/media\/5525"}],"wp:attachment":[{"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/media?parent=674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/categories?post=674"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/libradigest.com\/fr\/wp-json\/wp\/v2\/tags?post=674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}