{"id":17182,"date":"2013-03-06T10:11:04","date_gmt":"2013-03-06T10:11:04","guid":{"rendered":"http:\/\/www.vivianefreitas.com\/fr\/?p=17182"},"modified":"2013-05-08T12:10:45","modified_gmt":"2013-05-08T12:10:45","slug":"limportance-de-la-marche","status":"publish","type":"post","link":"https:\/\/www.vivianefreitas.com\/fr\/2013\/03\/06\/limportance-de-la-marche\/","title":{"rendered":"L’Importance de la Marche"},"content":{"rendered":"

Et pour poursuivre notre objectif de perte de poids saine, nous allons d\u00e9voiler les secrets de l’exercice physique le moins cher qui existe: la Marche.<\/p>\n

\u00ab\u00a0Une enqu\u00eate r\u00e9alis\u00e9e avec 11 volontaires a montr\u00e9 que la marche est plus efficace pour inhiber l’app\u00e9tit que les exercices de musculation.\u00bb<\/em>
\n<\/p>\n

Les avantages de la marche sont nombreux et sont \u00e0 votre port\u00e9e, ils vont de l’inhibition de l’app\u00e9tit \u00e0 la r\u00e9duction des risques de maladies telles que le cancer du c\u00f4lon.<\/p>\n

\u00c0 l’air libre, sur un \u00abtapis de marche\u00bb ou sur des sentiers, marcher 30 minutes par jour, cinq jours par semaine, augmente le conditionnement physique, renforce le syst\u00e8me immunitaire et aide \u00e0 lutter contre les maladies, telles que le diab\u00e8te, l’ob\u00e9sit\u00e9 et l’hypertension.<\/em><\/p>\n

\u00ab\u00a0C’est l’activit\u00e9 la plus d\u00e9mocratique qui existe, car l’investissement est minime et le retour, garanti\u00a0\u00bb, assure le chirurgien orthop\u00e9diste Fabio Ravaglia, de la Soci\u00e9t\u00e9 Br\u00e9silienne de Orthop\u00e9die et Traumatologie (SBOT).<\/p>\n

Apr\u00e8s seulement 20 minutes d’exercice, le cerveau commence \u00e0 lib\u00e9rer les endorphines et la s\u00e9rotonine, deux substances qui favorisent la communication entre les neurones. Alors que l’endorphine a une action apaisante et analg\u00e9sique, la s\u00e9rotonine produit un sentiment de bien-\u00eatre.<\/p>\n

Des \u00e9tudes montrent que marcher pendant 40 minutes par jour est suffisant pour am\u00e9liorer la performance cardio-vasculaire, de qui souffre d’hypertension. La pratique r\u00e9guli\u00e8re contribue \u00e0 r\u00e9duire le risque de cancer du colon et \u00absuer la chemise\u00bb, vous aide \u00e0 perdre du poids parce qu’elle r\u00e9duit l’inclinaison que certains sentent pour… le chocolat! (Coll\u00e8ge am\u00e9ricain de m\u00e9decine sportive\/Universit\u00e9 de Washington, USA \/ Universit\u00e9 d’Exeter, Royaume-Uni)<\/p>\n

Marcher r\u00e9guli\u00e8rement interf\u00e8re dans la production des deux plus importantes hormones r\u00e9glementaires de la faim: le peptide YY (qui r\u00e9duit l’app\u00e9tit) et la ghr\u00e9line (qui stimule l’envie de manger). L’\u00e9tude a montr\u00e9 que, lors d’une s\u00e9ance de \u00abtapis de marche\u00bb, le niveau du peptide YY augmente et la ghr\u00e9line diminue. Dans la musculation, par contre, ces indices restent inchang\u00e9s.<\/p>\n

\u00abMarcher est la seule activit\u00e9 physique totalement gratuite. Il n’est pas n\u00e9cessaire de d\u00e9penser de l’argent dans les salles de gym ou d’embaucher un personal-traineur.\u00bb<\/strong><\/em>
\nIl suffit de porter des v\u00eatements l\u00e9gers, de mettre des tennis confortables et de choisir un endroit tranquille pour la pratiquer. De pr\u00e9f\u00e9rence, loin du bruit et de la pollution de la circulation.<\/p>\n

Conseils: <\/strong>
\n\u00ab\u00a0Cela vaut la peine de descendre trois blocs d’immeubles avant votre arr\u00eat de continuer \u00e0 pied. Ou de monter quatre \u00e9tages \u00e0 pied au lieu de prendre l’ascenseur, \u00ab\u00a0sugg\u00e8re Ravaglia, qui d\u00e9conseille l’activit\u00e9 aux personnes souffrant d’arthrite: \u00abPour ces patients, je sugg\u00e8re de la natation ou de l’Aqua-Gym. L’eau r\u00e9duit le risque de l\u00e9sions\u00a0\u00bb.<\/p>\n

Source: Revue \u00ab\u00a0Viva Sa\u00fade\u00a0\u00bb<\/h5>\n
* Les renseignements fournis dans ce post ne sont pas individualis\u00e9s, par cons\u00e9quent, elles ne substituent pas la surveillance des m\u00e9decins, des nutritionnistes, des psychologues et des professionnels de l’\u00e9ducation physique. Consultez toujours votre m\u00e9decin sur toute question ayant trait \u00e0 votre sant\u00e9 et \u00e0 vos traitements.<\/h5>\n\n","protected":false},"excerpt":{"rendered":"

\u00ab\u00a0Une enqu\u00eate r\u00e9alis\u00e9e avec 11 volontaires a montr\u00e9 que la marche est plus efficace pour inhiber l’app\u00e9tit que les exercices de musculation.\u00bb<\/p>\n","protected":false},"author":4,"featured_media":17183,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[13],"tags":[],"class_list":["post-17182","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante"],"better_featured_image":{"id":17183,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":660,"height":261,"file":"2013\/03\/walk.jpg","sizes":{"thumbnail":{"file":"walk-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-150x150.jpg"},"medium":{"file":"walk-300x118.jpg","width":300,"height":118,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-300x118.jpg"},"blogintro":{"file":"walk-144x100.jpg","width":144,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-144x100.jpg"},"onethirdsquare":{"file":"walk-300x261.jpg","width":300,"height":261,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-300x261.jpg"},"oneforthsquare":{"file":"walk-219x219.jpg","width":219,"height":219,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-219x219.jpg"},"onefifthsquare":{"file":"walk-168x168.jpg","width":168,"height":168,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-168x168.jpg"},"onesixthsquare":{"file":"walk-135x135.jpg","width":135,"height":135,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-135x135.jpg"},"onethirdlandscape":{"file":"walk-300x200.jpg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-300x200.jpg"},"oneforthlandscape":{"file":"walk-219x146.jpg","width":219,"height":146,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-219x146.jpg"},"onefifthlandscape":{"file":"walk-168x112.jpg","width":168,"height":112,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-168x112.jpg"},"onesixthlandscape":{"file":"walk-135x90.jpg","width":135,"height":90,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-135x90.jpg"},"onethirdportrait":{"file":"walk-300x261.jpg","width":300,"height":261,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-300x261.jpg"},"oneforthportrait":{"file":"walk-219x261.jpg","width":219,"height":261,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-219x261.jpg"},"onehalfsquare-inpost":{"file":"walk-305x261.jpg","width":305,"height":261,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-305x261.jpg"},"onethirdsquare-inpost":{"file":"walk-200x200.jpg","width":200,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-200x200.jpg"},"oneforthsquare-inpost":{"file":"walk-145x145.jpg","width":145,"height":145,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-145x145.jpg"},"onehalflandscape-inpost":{"file":"walk-305x205.jpg","width":305,"height":205,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-305x205.jpg"},"onethirdlandscape-inpost":{"file":"walk-200x132.jpg","width":200,"height":132,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-200x132.jpg"},"oneforthlandscape-inpost":{"file":"walk-145x96.jpg","width":145,"height":96,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-145x96.jpg"},"onehalfportrait-inpost":{"file":"walk-305x261.jpg","width":305,"height":261,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2013\/03\/walk-305x261.jpg"},"onethirdportrait-inpost":{"file":"walk-200x261.jpg","width":200,"height":261,"mi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