{"id":8005,"date":"2022-05-13T09:00:00","date_gmt":"2022-05-13T13:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=8005"},"modified":"2022-05-13T09:00:00","modified_gmt":"2022-05-13T13:00:00","slug":"cardio-for-every-age","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/fr\/2022\/05\/cardio-for-every-age\/","title":{"rendered":"Cardio pour tous les \u00e2ges"},"content":{"rendered":"
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\n Forme physique et nutrition<\/a> <\/div>\n\n

Cardio pour tous les \u00e2ges<\/h1>\n\n
\n\n 13 mai 2022<\/span>\n\n
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Si vous n\u2019avez pas encore entendu parler de l\u2019importance du cardio, \u00e9coutez. L\u2019augmentation de votre exercice cardiovasculaire pr\u00e9sente de nombreux avantages, notamment une diminution du risque de d\u00e9velopper une maladie chronique, une meilleure sant\u00e9 cardiaque et le maintien d\u2019un poids sant\u00e9. Que vous ayez 5 ou 95 ans, il est temps de faire battre votre c\u0153ur. Voici les meilleurs types de cardio pour chaque \u00e2ge et \u00e9tape de la vie.<\/p>\n<\/div>

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Enfants et adolescents<\/h2>\n<\/div>
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Vous pouvez voyez vos enfants jouer sur l'aire de jeux<\/a>, courent aussi vite qu'ils le peuvent et pensent qu'ils n'ont pas besoin de temps suppl\u00e9mentaire en salle de sport. Vous avez peut-\u00eatre raison, mais les enfants ont besoin d\u2019une quantit\u00e9 impressionnante d\u2019exercice pour rester en forme et en bonne sant\u00e9. Cependant, avec les enfants, il ne s'agit pas n\u00e9cessairement de mettre l'accent sur la gestion du poids ou la sant\u00e9 cardiaque, mais de les aider \u00e0 d\u00e9velopper de bonnes habitudes qui les aideront \u00e0 rester en bonne sant\u00e9 tout au long de leur vie. L'American Academy of Pediatrics d\u00e9clare que les enfants \u00e2g\u00e9s de 6 \u00e0 17 ans ont besoin d'au moins une heure d'exercice a\u00e9robique mod\u00e9r\u00e9 \u00e0 vigoureux par jour. Des activit\u00e9s vigoureuses, comme le v\u00e9lo et la course \u00e0 pied, devraient \u00eatre pratiqu\u00e9es environ trois fois par semaine.\u00a0<\/p>\n<\/div>

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Dans la vingtaine<\/h2>\n<\/div>
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Pour les jeunes de plus de 20 ans, l\u2019exercice est tout aussi important aujourd\u2019hui que jamais. Les ann\u00e9es 20 offrent un sommet de performance athl\u00e9tique \u00e0 bien des \u00e9gards, de sorte que ce groupe d'\u00e2ge peut se sentir plus fort et moins avoir besoin de commencer un programme d'exercices. Cependant, il est important de prendre soin de votre corps \u00e0 chaque \u00e9tape afin de ne pas d\u00e9velopper de maladies en vieillissant. Les recommandations pour ce groupe d'\u00e2ge incluent d'atteindre une fr\u00e9quence cardiaque cible de 100 \u00e0 170 bpm et d'essayer un certain type de cardio environ six jours par semaine. Cela peut varier en dur\u00e9e et en intensit\u00e9 de 30 minutes vigoureuses \u00e0 45 voire 60 minutes l\u00e9g\u00e8res et mod\u00e9r\u00e9es. Le but est de bouger et de faire battre votre c\u0153ur presque tous les jours de la semaine.<\/p>\n<\/div>

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Quand vous avez entre 30 et 40 ans<\/h2>\n<\/div>
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Durant ces deux d\u00e9cennies, vous faites de l'exercice pour rester en forme<\/a>, maintenir un poids sant\u00e9 et pr\u00e9venir l\u2019apparition de toute maladie chronique. La pr\u00e9vention est, comme on dit, le meilleur rem\u00e8de. Cela signifie que vous avez besoin d\u2019une dose de cardio environ cinq jours par semaine. Lorsque vous avez la trentaine, vous pouvez maintenir un niveau d'intensit\u00e9 assez \u00e9lev\u00e9 avec les choses comme l'entra\u00eenement en circuit et le HIIT<\/a>. Les personnes dans la quarantaine peuvent le r\u00e9duire \u00e0 quelque chose de plus mod\u00e9r\u00e9 et ajouter de la musculation pour un maximum d\u2019avantages en mati\u00e8re de combustion des graisses.<\/p>\n<\/div>

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Un conseil vraiment important \u00e0 suivre ? Prendre un jour de cong\u00e9. Assurez-vous de disposer d'un ou deux jours par semaine pour reposer votre corps. N'oubliez pas que tout est une question d'\u00e9quilibre. Pour \u00e9quilibrer l'\u00e9nergie suppl\u00e9mentaire d\u00e9pens\u00e9e lors de votre programme de remise en forme, vous devez prendre quelques jours pour vous reposer et r\u00e9cup\u00e9rer. Apr\u00e8s tout, tu n'as plus 20 ans.<\/p>\n<\/div>

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Maintenant que tu as entre 50 et 60 ans<\/h2>\n<\/div>
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\u00c0 mesure que vous vieillissez, le mouvement et l\u2019exercice deviennent encore plus importants pour maintenir la sant\u00e9 pour laquelle vous avez travaill\u00e9 si dur. Ne n\u00e9gligez pas de vous \u00e9chauffer avant et de vous \u00e9tirer apr\u00e8s votre cardio et autres exercices pour r\u00e9duire vos risques de blessures. Dans la cinquantaine, votre objectif d\u2019entra\u00eenement est de quatre \u00e0 six s\u00e9ances de cardio par semaine d\u2019une dur\u00e9e d\u2019environ 20 \u00e0 40 minutes, ainsi qu\u2019un peu de musculation suppl\u00e9mentaire. Gardez-le \u00e0 un rythme mod\u00e9r\u00e9. Dans la soixantaine, soyez un peu plus doux avec vous-m\u00eame et essayez environ trois jours par semaine de faire du cardio stimulant mais pas \u00e9puisant. Les activit\u00e9s de marche et d\u2019\u00e9quilibre sont id\u00e9ales pour les deux d\u00e9cennies de vieillissement.<\/p>\n<\/div>

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65 ans et plus<\/h2>\n<\/div>
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Si vous poss\u00e9dez votre carte AARP, il est temps d\u2019acc\u00e9der \u00e0 votre statut senior. Vous avez peut-\u00eatre pris votre retraite, mais cela ne signifie pas que vous devez abandonner votre routine de remise en forme\u00a0! Les adultes \u00e2g\u00e9s de 65 ans et plus devraient faire environ deux heures et demie par semaine d\u2019exercices a\u00e9robiques mod\u00e9r\u00e9s, comme la marche rapide. Si vous continuez \u00e0 faire des exercices vigoureux, comme le jogging, vous pouvez r\u00e9duire cette dur\u00e9e \u00e0 environ une heure et demie par semaine. Les exercices qui aident \u00e0 l\u2019\u00e9quilibre, \u00e0 la force et \u00e0 la flexibilit\u00e9 sont \u00e9galement une excellente option. Essayez un cours de yoga ou de tai-chi pour garder votre esprit stimul\u00e9 lorsque vous bougez votre corps.<\/p>\n<\/div>

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\u00c0 tout \u00e2ge, l\u2019une des choses les plus importantes \u00e0 retenir en mati\u00e8re d\u2019exercice est le plaisir ! Que vous fassiez votre cardio lors d'un cours de Zumba, que vous fassiez du v\u00e9lo en famille ou faire du jogging avec votre compagnon \u00e0 fourrure n'a pas d'importance<\/a>. Vous aurez beaucoup plus de chances de maintenir un mode de vie sain si vous faites quelque chose que vous aimez r\u00e9ellement plut\u00f4t que quelque chose qui ressemble \u00e0 une corv\u00e9e. Maintenant, sortez et bougez\u00a0!<\/p>\n<\/div>

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<\/div>","protected":false},"excerpt":{"rendered":"

L\u2019exercice cardiovasculaire est important \u00e0 tous les \u00e2ges.<\/p>","protected":false},"author":6,"featured_media":8087,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[1314,387],"tags":[169,394,170,390,144],"service":[],"class_list":["post-8005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-nutrition","category-health-possible","tag-cardio","tag-family","tag-fitness","tag-health-wellness","tag-heart-health"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nCardio for Every Age - 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