deux séances en une

Sortie double 1

Voilà un conseil utile pour tout sportif pratiquant une activité d'endurance et à fortiori d'ultra grande distance

C'est en effet en apprenant à fractionner ses sorties longues que l'on va optimiser l'exploitation de sa fameuse réserves de lipides .

Toutes les études récentes confirment l’intérêt d'optimiser l’oxydation lipidique par la répétition dans une même journée d'un exercice d'endurance aérobie de 2h plutôt que de réaliser un seul exercice unique en continue sur 5 à 6h
Au fil des répétitions l’impact sur l’oxydation des lipides sera augmenté

*****************************

>>> l'explication physiologique
Différentes études ( les travaux de Stich V et de l'équipe du professeur Xavier Chenevière ) montrent que l’oxydation des lipides est optimisé avec la mise en place de séance à dominante aérobie répétées et espacées par une courte période de repos .

La perte partielle (déplétion) des stocks des sucres dans le muscle par le premier exercice va "booster" l’augmentation de l’utilisation des lipides lors d’un deuxième exercice .

En le disant moins simplement , cette diminution des réserves en glycogène musculaire va en effet induire une baisse du de la concentration du glucose présent dans le plasma sanguin et augmenter la lipolyse et l’oxydation des lipides

>>> info sur le glycogène , ici :
http://www.diet-sport-coach.com/pages/content/info-sante-dieteitqu/glycogene.html

*****************************

>>>>>>> En pratique :

Je vous conseille de mettre en place :

1. une première séance de 40 minutes à 1h sur une intensité très "cool" de 50% de l'intensité de sa VO2max (en prenant comme repère la Fc ou la vitesse)

2. suivie d'une pause de 20 à 30' (maxi 1h) :
le temps de prendre un café en terrasse ;-)

L'étude de Xavier Chenevière portait sur une cohorte de testeurs qui ont effectué deux tests d’effort sur un HT après un test d’effort d’une durée d’environ 40 min suivi de 90 min d’un exercice continu . Dans un cas avec une coupure courte et dans l'autre une coupure longue de 2h 30.
Le débit de l’oxydation des lipides en fonction de l’intensité de l’exercice au cours des 2 situations a été ensuite mesuré par calorimétrie indirecte. C'est dans la situation 1 que l'on a trouvé le meilleur débit de l’oxydation des lipides ont été significativement plus élevés

3. enchainer avec une sortie longue de 2 à 3h sur un tempo un peu plus intense autour de 60 à 70% de l'intensité de sa VO2max

>>> pour déterminer cette zone d'intensité je vous conseille le test décrit ici :
http://www.diet-sport-coach.com/pages/content/info-entrainement/test.html

Par delà l'intérêt physiologique, pour des sportifs fragiles sur le plan des articulations un exercice avec une durée et intensité d’exercice modérée, associé à une période de repos entre les répétitions de 30' à 1h , sera une stratégie d’entraînement moins traumatisante.

*****************************
source citées
> Xavier Chenevière (publication juillet 2012)
"Effects of 2 different prior endurance exercises on whole-body fat oxidation kinetics: light vs. heavy exercise"
édition : Institute of Sport Sciences (ISSUL), Department of Physiology, Faculty of Biology and Medicine, University of Lausanne

> Stich V, de Glisezinski I, Berlan M, Bulow J, Galitzky J, Harant I, Suljkovicova H, Lafontan M, Riviere D, Crampes F (2000)
" Adipose tissuelipolysis is increased during a repeated bout of aerobic exercise"
édition : . J Appl Physiol ( V.88)

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