{"id":121,"date":"2019-07-05T21:31:37","date_gmt":"2019-07-05T19:31:37","guid":{"rendered":"http:\/\/webdho.fr\/petits-pas\/?p=121"},"modified":"2019-07-05T22:24:37","modified_gmt":"2019-07-05T20:24:37","slug":"lendurance-fondamentale","status":"publish","type":"post","link":"https:\/\/webdho.fr\/petits-pas\/index.php\/2019\/07\/05\/lendurance-fondamentale\/","title":{"rendered":"L&rsquo;endurance fondamentale"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"121\" class=\"elementor elementor-121\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f9f0bfc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f9f0bfc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9f5d3dd\" data-id=\"9f5d3dd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-149c18e animated-slow elementor-invisible elementor-widget elementor-widget-progress\" data-id=\"149c18e\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;zoomIn&quot;}\" data-widget_type=\"progress.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\n\t\t<div class=\"elementor-progress-wrapper\" role=\"progressbar\" aria-valuemin=\"0\" aria-valuemax=\"100\" aria-valuenow=\"99\" aria-valuetext=\"99% (J-99)\">\n\t\t\t<div class=\"elementor-progress-bar\" data-max=\"99\">\n\t\t\t\t<span class=\"elementor-progress-text\">J-99<\/span>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5560801 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5560801\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fd2b4d8\" data-id=\"fd2b4d8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d88068e justification_texte elementor-widget elementor-widget-text-editor\" data-id=\"d88068e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>D&rsquo;apr\u00e8s ce que j&rsquo;ai lu, l&rsquo;endurance fondamentale, c&rsquo;est la cl\u00e9 pour progresser. Globalement, il faut courir avec une fr\u00e9quence cardiaque sous les 75% FCM* pour travailler l&rsquo;endurance.<\/p><h3>\u00ab\u00a0Il faut \u00eatre capable de tenir une conversation en courant !\u00a0\u00bb\u00a0<\/h3><div>C&rsquo;est, semble-t-il, le moyen le plus simple pour savoir si on ne court pas trop vite.<\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-304db3a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"304db3a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9872abe\" data-id=\"9872abe\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b360214 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b360214\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-907fcd4\" data-id=\"907fcd4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0114184 justification_texte elementor-widget elementor-widget-text-editor\" data-id=\"0114184\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Sur le papier, \u00e7a semble simple. Mais dans mon cas, je rencontre quelques soucis :<\/p><ul><li>Difficile de ne pas monter dans les tours : il faudrait que je cours tr\u00e8s lentement, au risque de me faire doubler par une mamie qui sort son chien.<\/li><li>Et surtout, une fois que mon rythme cardiaque est mont\u00e9 un peu trop haut, je ne parviens pas le faire redescendre.<\/li><\/ul><p>J&rsquo;ai bien essay\u00e9 la marche \u00e0 pied pour faire redescendre ma FC et \u00e7a marche plut\u00f4t bien ! Mais d\u00e8s que je me remets \u00e0 courir, quasi-instantan\u00e9ment, mon rythme cardiaque remonte au point le plus haut pr\u00e9c\u00e9demment atteint.<\/p><p>Pour illustrer, voici l&rsquo;enregistrement de mon entrainement de ce soir. J&rsquo;ai beau courir assez lentement (autour de 8-8,5 km\/h), mon rythme est trop \u00e9lev\u00e9 et augmente doucement et s\u00fbrement ! Sur l&rsquo;image, on voit bien ce que je disais pr\u00e9c\u00e9demment sur les deux temps de marche qui n&rsquo;ont eu aucune efficacit\u00e9 sur la baisse durable de ma FC.<\/p><p><i>Affaire \u00e0 suivre&#8230;<\/i><\/p><p>\u00a0<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fc8b1ce elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fc8b1ce\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3cffa0a\" data-id=\"3cffa0a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6d4c843 elementor-widget elementor-widget-image\" data-id=\"6d4c843\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"600\" height=\"257\" src=\"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2019\/07\/FCM.png\" class=\"attachment-large size-large wp-image-125\" alt=\"\" srcset=\"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2019\/07\/FCM.png 600w, https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2019\/07\/FCM-300x129.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4708b3c elementor-widget elementor-widget-text-editor\" data-id=\"4708b3c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<h6>*FCM : Fr\u00e9quence Cardiaque Maximale<\/h6>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a453931 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a453931\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d664a62\" data-id=\"d664a62\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>J-99 D&rsquo;apr\u00e8s ce que j&rsquo;ai lu, l&rsquo;endurance fondamentale, c&rsquo;est la cl\u00e9 pour progresser. Globalement, il faut courir avec une fr\u00e9quence cardiaque sous les 75% FCM* pour travailler l&rsquo;endurance. \u00ab\u00a0Il faut \u00eatre capable de tenir une conversation en courant !\u00a0\u00bb\u00a0 C&rsquo;est, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-121","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running"],"jetpack_featured_media_url":"https:\/\/webdho.fr\/petits-pas\/wp-content\/uploads\/2019\/07\/rythme.png","_links":{"self":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts\/121"}],"collection":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/comments?post=121"}],"version-history":[{"count":6,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts\/121\/revisions"}],"predecessor-version":[{"id":130,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/posts\/121\/revisions\/130"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/media\/128"}],"wp:attachment":[{"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/media?parent=121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/categories?post=121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/webdho.fr\/petits-pas\/index.php\/wp-json\/wp\/v2\/tags?post=121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}