{"id":8933,"date":"2023-03-13T12:17:43","date_gmt":"2023-03-13T12:17:43","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sante-rester-en-forme-pendant-une-pandemie\/"},"modified":"2026-03-30T23:05:00","modified_gmt":"2026-03-30T22:05:00","slug":"sante-rester-en-forme-pendant-une-pandemie","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/sante-rester-en-forme-pendant-une-pandemie\/","title":{"rendered":"Sant\u00e9 : rester en forme pendant une pand\u00e9mie"},"content":{"rendered":"

La pand\u00e9mie a radicalement chang\u00e9 la vie de chacun et depuis la fermeture des salles de sport, nous avons cherch\u00e9 diff\u00e9rentes fa\u00e7ons d\u2019essayer d\u2019obtenir notre dose habituelle de remise en forme ailleurs. Alors que beaucoup d\u2019entre nous ont fait ce qu\u2019ils pouvaient pour rester en forme et forts pendant le confinement, comme s\u2019entra\u00eener dans le salon, faire des exercices de musculation et courir, pour certaines personnes, il n\u2019y a pas de v\u00e9ritable substitut \u00e0 la salle de sport.The pandemic has radically changed everyone\u2019s lives and since gyms shut down, we have sought different ways of trying to get our routine fix of fitness elsewhere. While many of us have been doing what we can to stay fit and strong during lockdown, such as living room workouts, body weight exercises and running, for some people, there\u2019s no real substitute for the gym. <\/span><\/p>\n

Alors que les restrictions commencent \u00e0 s\u2019assouplir et que les salles de sport rouvrent, beaucoup d\u2019entre nous ont h\u00e2te de se remettre dans le bain avec des cours et des s\u00e9ances de musculation r\u00e9guliers, tout en ayant acc\u00e8s \u00e0 des \u00e9quipements haut de gamme. Pourtant, il est tr\u00e8s important de s\u2019assurer que votre corps est pr\u00e9par\u00e9 et pr\u00eat \u00e0 r\u00e9pondre aux exigences de la salle de sport. Trop de vigueur et d’enthousiasme au d\u00e9part peuvent signifier un d\u00e9marrage trop dur, trop rapide, ce qui pourrait entra\u00eener des blessures graves et durables.As restrictions start to ease and gyms re-open, many of us can\u2019t wait to get back into the swing of things with regular classes and weight sessions, while having access to top spec equipment. Yet it\u2019s really important to ensure your body is prepared and ready for the demands of the gym. Too much initial vigour and enthusiasm can mean starting off too hard, too quickly, which could lead to serious, long-lasting injuries. <\/span><\/p>\n

Voici quelques conseils simples pour un retour \u00e0 la salle de sport en toute s\u00e9curit\u00e9 et en douceur :Here are some simple tips for a safe and gentle return to the gym:<\/span><\/p>\n

Easy does it<\/strong><\/span><\/h3>\n

C’est facile
\nNous ne pouvons bl\u00e2mer aucun amateur de salle de sport qui souhaite se remettre \u00e0 pomper du fer avec beaucoup d\u2019enthousiasme apr\u00e8s une longue p\u00e9riode d\u2019arr\u00eat, mais cela ne fera que conduire \u00e0 des probl\u00e8mes potentiels\u00a0; vous pourriez finir par faire plus de mal que de bien avec une approche \u00ab toutes armes flamboyantes \u00bb et c\u2019est le moyen le plus s\u00fbr de blesser. Pour la musculation, limitez-vous \u00e0 trois jours par semaine pendant les deux premi\u00e8res semaines afin que vos tissus puissent s’adapter \u00e0 la charge sup\u00e9rieure \u00e0 la normale que vous leur imposez.We can\u2019t blame any gym goer who wants to get back into pumping iron with great gusto after a long time off, but this is only going to lead to potential trouble; you could end up doing more harm than good with an \u2018all guns blazing\u2019 approach and is the most sure-fire way to injury. For weight training, limit yourself to three days a week for the first two weeks so your tissues can adapt to the higher-than-normal load you\u2019re putting on them.<\/span><\/p>\n

Warm-up is key<\/strong><\/span><\/h3>\n

L’\u00e9chauffement est la cl\u00e9
\nN\u00e9gliger votre \u00e9chauffement pour pouvoir passer \u00e0 l\u2019activit\u00e9 principale que vous avez manqu\u00e9e depuis si longtemps est un non-non.Neglecting your warm-up so you can skip to the main activity you\u2019ve missed for so long is a no-no. <\/span><\/p>\n

Un \u00e9chauffement est essentiel pour tout exercice, et cela n’a jamais \u00e9t\u00e9 aussi vital pour votre corps apr\u00e8s une longue p\u00e9riode d’absence. Le manque d\u2019exercice signifie une perte de masse musculaire, ce qui vous rend plus vuln\u00e9rable aux blessures aux jambes et au dos. Essayez des exercices de poids corporel petits mais efficaces avant de vous lancer dans les poids libres\u00a0; des mouvements tels que des fentes, des rotations de planches et des \u00e9l\u00e9vations de hanches feront circuler ce liquide synovial dans les articulations et lubrifieront le moteur avant de vous y lancer pleinement.A warm-up is essential for any exercise, and this has never been more vital to your body after a long period away. Lack of exercise means loss of muscle mass, which leaves you more susceptible to leg and back injuries. Try small but effective body weight exercises before you hit the free weights; moves such as lunges, plank rotations and hip raises will get that synovial fluid flowing in the joints and lubricate the engine before you fully go for it. <\/span><\/p>\n

Keep it regular <\/strong><\/span><\/h3>\n

Gardez-le r\u00e9guli\u00e8rement
\nSi vous avez d\u00e9cid\u00e9 de reprendre un cours de fitness ou de musculation apr\u00e8s une longue p\u00e9riode d\u2019inactivit\u00e9, essayez de vous engager et de respecter un programme d\u2019entra\u00eenement r\u00e9gulier.If you\u2019ve decided to get back into a fitness class or weight training after a long period of inactivity, try committing and sticking to a regular workout schedule. <\/span><\/p>\n

La meilleure fa\u00e7on de s\u2019en assurer est de choisir une heure d\u2019entra\u00eenement qui vous convient. Ce n\u2019est pas seulement efficace pour d\u00e9velopper une habitude, mais cela am\u00e9liorera \u00e9galement les performances et r\u00e9duira les risques de blessures.The best way to ensure this is to pick a workout time that suits you. This is not only effective for building a habit, but will also aid performance and reduce the chance of injuries. <\/span><\/p>\n

Pour vous aider \u00e0 d\u00e9marrer une routine r\u00e9guli\u00e8re, pourquoi ne pas interroger votre salle de sport sur CicloX\u00a0?To help you kick-start a regular routine, why not ask your gym about CicloX? <\/span><\/p>\n

Les cours en studio r\u00e9cemment lanc\u00e9s par CicloZone permettent aux gymnases et aux studios de cyclisme d’offrir \u00e0 leurs membres tous les avantages de CicloZone dans un contexte de groupe r\u00e9el. Les cours en studio sont disponibles 24h\/24 et 7j\/7 via CicloTV pour les membres du gymnase CicloX, tandis que les instructeurs en studio approuv\u00e9s par Ciclo pourront \u00e9galement dispenser leurs propres cours en personne en direct en temps voulu.CicloZone\u2019s newly-launched studio-based classes allow gyms and cycling studios to offer their members all the benefits of CicloZone in a real-life group setting. Studio classes are available 24:7 via CicloTV to CicloX gym members, while Ciclo-approved studio instructors will also be able to deliver their own live, in-person classes in due course. <\/span><\/p>\n

De plus, que vous rouliez avec votre propre abonnement CicloZone ou dans un studio CicloX, vos donn\u00e9es seront synchronis\u00e9es dans votre application, vous permettant de suivre vos progr\u00e8s et de poursuivre votre parcours cycliste personnalis\u00e9 o\u00f9 que vous soyez.What\u2019s more, whether you ride on your own CicloZone membership or in a CicloX studio, your data will be synchronised in your app, allowing you to track your progress and continue your personalised cycling journey wherever you are.<\/span><\/p>\n

Fuel your workout <\/strong><\/span><\/h3>\n

Alimentez votre entra\u00eenement
\n\u00catre correctement aliment\u00e9 avant, pendant et apr\u00e8s votre s\u00e9ance d\u2019entra\u00eenement est imp\u00e9ratif, surtout apr\u00e8s une p\u00e9riode d\u2019inactivit\u00e9. Une dose de glucides simples comme une barre de c\u00e9r\u00e9ales ou un fruit juste avant de commencer votre s\u00e9ance de musculation, ainsi que beaucoup d’eau, maintiendront vos r\u00e9serves d’\u00e9nergie et votre niveau d’hydratation \u00e0 niveau. Essayez d’ajouter des \u00e9lectrolytes \u00e0 votre eau \u00e0 siroter tout au long de l’entra\u00eenement, ce qui reconstituera tout ce que vous perdez par la transpiration, suivi d’un suppl\u00e9ment riche en prot\u00e9ines juste apr\u00e8s.Being properly fuelled before, during and after your training session is imperative, especially after a period of inactivity. A dose of simple carbohydrates such as a cereal bar or fruit just before starting your weight session, alongside plenty of water, will keep your energy stores and hydration levels topped up. Try added electrolytes to your water to sip throughout the workout which will replenish anything you lose through sweating, followed by a high-protein supplement right after. <\/span><\/p>\n

Mix it up<\/strong><\/span><\/h3>\n

M\u00e9langez-le
\nLa vari\u00e9t\u00e9 est le piment de la vie, dit-on, et cette philosophie peut \u00e9galement \u00eatre appliqu\u00e9e au gymnase. Garder des entra\u00eenements vari\u00e9s signifie moins de charge r\u00e9p\u00e9titive, l\u2019un des moyens les plus simples de se blesser et plus de danger si vous ne vous \u00eates pas entra\u00een\u00e9 correctement pendant un certain temps. Un \u00e9quilibre entre cardio et musculation permettra de m\u00e9langer les entra\u00eenements et de garder les choses vari\u00e9es. Cela minimise \u00e9galement le stress afin que votre corps r\u00e9agisse mieux. Par exemple, si vous faisiez 45 minutes de v\u00e9lo en salle chaque jour avant le confinement, essayez de vous \u00e9chauffer avec des \u00e9tirements bons pour la mobilit\u00e9 ou concentrez-vous sur des exercices qui aident \u00e0 renforcer votre tronc.Variety is the spice of life, so they say, and this philosophy can also be applied in the gym. Keeping workouts varied means less repetitive load, one of the easiest ways to injure yourself and more of a danger if you\u2019ve not worked out properly for a while. A balance of cardio and weight training will mix up workouts and keep things varied. This also minimises stress so your body responds better. For example, if you used to do 45 minutes of indoor cycling every day pre-lockdown, try warming up with some stretches that are good for mobility, or focus on exercises that help strengthen your core. <\/span><\/p>\n

A little R&R<\/strong><\/span><\/h3>\n

Un peu de repos
\nEnfin et surtout, le repos et la r\u00e9cup\u00e9ration sont des \u00e9l\u00e9ments essentiels de tout programme de remise en forme, que vous soyez un athl\u00e8te de performance ou que vous veniez tout juste de sortir d\u2019une hibernation confin\u00e9e.Last but not least, r<\/strong>est and recovery is a crucial part of any fitness regime, whether you\u2019re a performance athlete or are just emerging from lockdown hibernation. <\/span><\/p>\n

Il est important que chacun donne \u00e0 son corps suffisamment de possibilit\u00e9s de repos et de r\u00e9cup\u00e9ration r\u00e9guliers. Le burn-out peut survenir quel que soit votre niveau de formation, surtout apr\u00e8s une longue p\u00e9riode d\u2019inactivit\u00e9. Comme nous le savons tous, le sommeil est le meilleur rem\u00e8de, alors essayez de dormir 7 \u00e0 8 heures chaque nuit pour faciliter la r\u00e9cup\u00e9ration et n\u2019oubliez pas vos jours de repos \u2013 c\u2019est l\u00e0 que votre corps g\u00e9n\u00e8re les gains de tous vos efforts acharn\u00e9s.It\u2019s important that everyone gives their bodies plenty of opportunity for regular rest and recovery. Burnout can happen whatever training level you\u2019re at, especially after a long period of inactivity. Sleep as we all know is the best medicine, so try aiming for 7-8 hours\u2019 sleep every night to aid recovery and don\u2019t forget your rest days – they\u2019re when your body generates the gains from all your hard efforts.<\/span><\/p>\n

Chaque entra\u00eenement CicloZone garantit que vous travaillez \u00e0 la bonne intensit\u00e9 pour votre niveau de forme physique actuel pendant la dur\u00e9e optimale pour obtenir des r\u00e9sultats. T\u00e9l\u00e9chargez l’application sur l’App Store ou Google Play.Every CicloZone workout makes sure you work at the right intensity for your current fitness level for the optimum amount of time to deliver results. Download the app at the App Store<\/span><\/a>\u00a0or\u00a0Google Play.<\/span><\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

La pand\u00e9mie a radicalement chang\u00e9 la vie de chacun et depuis la fermeture des salles de sport, nous avons cherch\u00e9 diff\u00e9rentes fa\u00e7ons d\u2019essayer d\u2019obtenir notre dose habituelle de remise en forme…<\/p>\n","protected":false},"author":3,"featured_media":8934,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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