{"id":18842,"date":"2021-09-02T19:56:56","date_gmt":"2021-09-02T23:56:56","guid":{"rendered":"https:\/\/wordpress.world.dan.org\/?post_type=dan_alert_diver&p=18842"},"modified":"2023-06-23T08:49:21","modified_gmt":"2023-06-23T12:49:21","slug":"exercising-after-a-break","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/exercising-after-a-break\/","title":{"rendered":"Faire de l'exercice apr\u00e8s une pause"},"content":{"rendered":"

Sometimes life gets in the way \u2014 family obligations, unforeseen injuries, work responsibilities, social events \u2014 or perhaps the world as we know it shuts down for a while. When these things overwhelm us, many people tend to sacrifice exercise first. You may miss a few workouts, and then your exercise routine slowly slips from regular to nonexistent. It happens to most people \u2014 even fitness experts and professional athletes \u2014 at some time. Although it may feel challenging, it is possible to restart your exercise routine.<\/p>\n\n\n

\n
\"deux<\/figure>\n<\/div>\n\n\n

L'exercice est un \u00e9l\u00e9ment essentiel de votre bien-\u00eatre g\u00e9n\u00e9ral, tant physique que mental. Un corps fort et en bonne sant\u00e9 permet de lutter contre les maladies, de r\u00e9duire le stress, d'augmenter la productivit\u00e9 et de fournir une base solide pour une exp\u00e9rience de plong\u00e9e agr\u00e9able.<\/p>\n\n\n\n

Engagez-vous \u00e0 reprendre une activit\u00e9 physique r\u00e9guli\u00e8re et \u00e0 surmonter les obstacles physiques et mentaux qui se dressent sur votre route. En lisant cet article, vous avez fait le premier pas vers la d\u00e9cision consciente d'augmenter votre activit\u00e9 physique.<\/p>\n\n\n\n

Strat\u00e9gies de r\u00e9ussite<\/strong><\/h3>\n\n\n\n

Il est essentiel de trouver sa motivation pour reprendre l'exercice et de d\u00e9cider comment donner la priorit\u00e9 \u00e0 l'activit\u00e9, m\u00eame lorsque c'est difficile.<\/p>\n\n\n\n

Avant de commencer, remplissez le questionnaire sur l'aptitude \u00e0 l'activit\u00e9 physique (Q-AAP) \u00e0 l'adresse suivante bit.ly\/acsm-par-q<\/em>. If you answer \u201cyes\u201d to any questions, talk to your doctor before beginning an exercise program. Otherwise, you can share with your doctor that you have resumed exercising at your next visit. If you experience symptoms such as dizziness, wheezing, lightheadedness, chest pain, palpitations or difficulty breathing, especially when beginning or intensifying your exercise routine, stop and see your physician. These symptoms may be early warnings of life-threatening events that could occur underwater, so don\u2019t disregard them, particularly if you have known risk factors such as diabetes, hypertension, elevated cholesterol, age, smoking or a family history of heart disease.<\/p>\n\n\n\n

\"homme<\/figure>\n\n\n\n

Next, create a plan that you can realistically integrate into your daily life. Start with short training sessions to not overbook your schedule and to prevent frustration and quitting before you\u2019ve established a routine. You can start with as little as 10 minutes and gradually increase the time. The first five minutes is usually the toughest as your body catches up to fuel your exercise. Once you make it past the five-minute mark, you will usually find that you have the energy to continue. Try to work your way up to 30 minutes per day.<\/p>\n\n\n\n

L'American College of Sports Medicine (ACSM) recommande aux adultes en bonne sant\u00e9 \u00e2g\u00e9s de 18 \u00e0 64 ans de pratiquer des exercices a\u00e9robiques mod\u00e9r\u00e9s cinq jours par semaine pendant au moins 30 minutes par jour ou des exercices vigoureux pendant au moins 20 minutes trois jours par semaine. L'activit\u00e9 a\u00e9robie peut \u00eatre la marche, le jogging, la natation, le patinage \u00e0 roues align\u00e9es ou toute autre activit\u00e9 que vous aimez et qui \u00e9l\u00e8ve votre rythme cardiaque. Les exercices qui am\u00e9liorent la force (la quantit\u00e9 de poids que vous pouvez soulever) et l'endurance (la dur\u00e9e pendant laquelle vous pouvez soulever un poids) devraient faire partie de votre programme d'entra\u00eenement au moins deux fois par semaine.<\/p>\n\n\n

\n
\"homme<\/figure>\n<\/div>\n\n\n

Bien que l'autorisation m\u00e9dicale de plonger n'ait pas de niveau optimal d\u00e9fini, une personne en bonne sant\u00e9 et en bonne forme physique est mieux \u00e0 m\u00eame de plonger en toute s\u00e9curit\u00e9. C'est en passant d'un mode de vie s\u00e9dentaire \u00e0 une certaine activit\u00e9 physique que vous obtiendrez les meilleurs r\u00e9sultats en mati\u00e8re de s\u00e9curit\u00e9, avec des gains moindres au fur et \u00e0 mesure que vous progressez dans votre condition physique. D'un point de vue cardiovasculaire, une meilleure condition physique signifie que vous travaillez \u00e0 un pourcentage plus faible de votre capacit\u00e9 maximale, ce qui vous permet de consacrer plus d'attention et de concentration aux t\u00e2ches de la plong\u00e9e. Ceci est particuli\u00e8rement b\u00e9n\u00e9fique dans des conditions de plong\u00e9e difficiles.<\/p>\n\n\n\n

Les recommandations de l'ACSM en mati\u00e8re d'entra\u00eenement musculaire pour l'ensemble du corps comprennent huit \u00e0 dix exercices ciblant les principaux groupes musculaires, en commen\u00e7ant par une s\u00e9rie de chaque exercice deux \u00e0 trois jours non cons\u00e9cutifs par semaine. Ces mouvements doivent \u00eatre effectu\u00e9s avec une amplitude de mouvement compl\u00e8te et sans douleur. Le tableau pr\u00e9sente un exemple de programme d'exercices standard pour l'ensemble du corps, qui constitue un bon point de d\u00e9part \u00e9quilibr\u00e9. Cet entra\u00eenement ajoute deux exercices pour les bras que vous pouvez inclure ou supprimer selon vos besoins, mais un niveau de force inf\u00e9rieur pour les bras peut limiter les exercices pour la poitrine et le dos.<\/p>\n\n\n\n

<\/div>\n\n\n\n

Routine pour tout le corps<\/strong><\/h3>\n\n\n\n

Commencez par un programme plus l\u00e9ger que celui pour lequel vous pensez \u00eatre pr\u00eat, puis augmentez progressivement l'intensit\u00e9 et la dur\u00e9e de l'entra\u00eenement. Votre corps commence \u00e0 se d\u00e9conditionner en l'espace d'une semaine, vous ne devez donc pas reprendre votre programme d'exercices l\u00e0 o\u00f9 vous l'aviez laiss\u00e9 avant la pause. En commen\u00e7ant doucement et en progressant graduellement, vous permettrez \u00e0 votre corps et \u00e0 votre esprit de s'adapter \u00e0 votre nouvelle routine d'exercice et vous aiderez \u00e0 \u00e9viter les blessures potentielles.<\/p>\n\n\n\n

\"Une<\/figure>\n\n\n\n

Le corps humain r\u00e9agit rapidement \u00e0 l'exercice. M\u00eame la marche a des effets positifs significatifs sur votre sant\u00e9, et l'ajout d'un exercice \u00e0 votre routine peut r\u00e9duire le stress. S'il est trop difficile de se rendre dans une salle de sport, faites une marche rapide ou un jogging l\u00e9ger pour vous mettre en mouvement. Le fait de vous sentir bien apr\u00e8s une activit\u00e9 mineure peut vous inciter \u00e0 poursuivre votre retour \u00e0 des habitudes saines.<\/p>\n\n\n\n

Il n'y a pas de moment id\u00e9al pour faire de l'exercice, et vous devez trouver un \u00e9quilibre entre tous vos besoins quotidiens, mais les personnes qui planifient leur activit\u00e9 physique et lui accordent la priorit\u00e9 r\u00e9ussissent mieux \u00e0 long terme. Planifiez l'heure, le lieu et la tenue de votre s\u00e9ance d'entra\u00eenement la veille au soir. Si vous faites de l'exercice apr\u00e8s le travail, pr\u00e9parez votre sac de sport \u00e0 c\u00f4t\u00e9 de votre bureau pour vous rappeler votre engagement.<\/p>\n\n\n

\n
\"homme<\/figure>\n<\/div>\n\n\n

L'exercice peut \u00eatre plus agr\u00e9able avec un compagnon. Les personnes qui int\u00e8grent la socialisation \u00e0 l'entra\u00eenement r\u00e9ussissent souvent mieux \u00e0 maintenir leur routine. Trouvez un ami avec qui vous entra\u00eener ou qui vous tiendra responsable. Un d\u00e9fi ou un \u00e9v\u00e9nement de groupe peut \u00e9galement vous aider \u00e0 lancer votre programme d'entra\u00eenement. Variez vos s\u00e9ances d'entra\u00eenement. Articles sur le fitness en plong\u00e9e dans les num\u00e9ros pr\u00e9c\u00e9dents de Alert Diver<\/em> ont des exercices sp\u00e9cifiques que vous pouvez incorporer. En changeant de routine, vous r\u00e9duirez le risque d'ennui et ferez travailler un plus grand nombre de muscles.<\/p>\n\n\n\n

En choisissant de consacrer du temps \u00e0 des activit\u00e9s quotidiennes, vous cr\u00e9ez des habitudes. Plus vous \u00eates constant dans votre routine d'exercice, plus il est facile de prendre des habitudes saines.<\/p>\n\n\n\n

La mise en \u0153uvre d'un programme r\u00e9gulier de remise en forme physique am\u00e9liorera votre bien-\u00eatre mental et physique. Le corps appr\u00e9cie le stress positif et lib\u00e8re des endorphines, br\u00fble des calories, am\u00e9liore la condition physique et r\u00e9duit le risque de maladies graves. La pratique quotidienne d'une activit\u00e9 physique deviendra \u00e9galement un \u00e9l\u00e9ment essentiel de votre pr\u00e9paration \u00e0 la prochaine plong\u00e9e.<\/p>\n\n\n\n

NOTE : Pour \u00e9viter un risque accru de maladie de d\u00e9compression, DAN\u00ae<\/sup> recommande aux plongeurs d'\u00e9viter tout exercice physique intense pendant les 24 heures qui suivent une plong\u00e9e. Lors de votre examen m\u00e9dical annuel ou en cas de changement de votre \u00e9tat de sant\u00e9, consultez votre m\u00e9decin pour vous assurer que vous avez l'autorisation m\u00e9dicale de plonger.<\/em><\/p>\n\n\n\n

<\/div>\n\n\n\n

\u00a9 Alert Diver<\/em> \u2014 Q2 2021<\/p>","protected":false},"excerpt":{"rendered":"

Sometimes life gets in the way \u2014 family obligations, unforeseen injuries, work responsibilities, social events \u2014 or perhaps the world as we know it shuts down for a while. When these things overwhelm us, many people tend to sacrifice exercise first. You may miss a few workouts, and then your exercise routine slowly slips from regular to nonexistent. It happens to most people \u2014 even fitness experts and professional athletes \u2014 at some time. Although it may feel challenging, it is possible to restart your exercise routine.<\/p>","protected":false},"featured_media":18843,"template":"","dan_alert_diver_categories":[77],"dan_alert_diver_issues":[464],"class_list":["post-18842","dan_alert_diver","type-dan_alert_diver","status-publish","has-post-thumbnail","hentry","dan_alert_diver_categories-dive-fitness","dan_alert_diver_issues-q2-2021"],"acf":[],"yoast_head":"\nExercising After a Break - DAN World<\/title>\n<meta name=\"description\" content=\"ometimes life gets in the way \u2014 family obligations, unforeseen injuries, work responsibilities, social events \u2014 or perhaps the world as we know it shuts down for a while. 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