{"id":16374,"date":"2026-05-09T19:11:17","date_gmt":"2026-05-09T17:11:17","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/mieux-que-10-000-pas-il-suffit-de-marcher-japonais\/"},"modified":"2026-05-09T19:11:17","modified_gmt":"2026-05-09T17:11:17","slug":"mieux-que-10-000-pas-il-suffit-de-marcher-japonais","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/mieux-que-10-000-pas-il-suffit-de-marcher-japonais\/","title":{"rendered":"Mieux que 10 000 pas : il suffit de marcher &quot;japonais&quot;"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"0000942120a20200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Vous souhaitez \u00eatre en meilleure forme et bouger davantage \u2013 mais sans trop d\u2019effort ? Alors la marche dite japonaise pourrait \u00eatre faite pour vous. Cette forme d&rsquo;entra\u00eenement douce a \u00e9t\u00e9 d\u00e9velopp\u00e9e au Japon et a fait ses preuves pour avoir un effet positif sur la sant\u00e9 et peut \u00eatre facilement int\u00e9gr\u00e9e dans la vie quotidienne. Particuli\u00e8rement pratique : vous n&rsquo;avez besoin d&rsquo;aucun \u00e9quipement et vous n&rsquo;avez pas besoin de vous torturer \u00e0 la salle de sport.<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000942120a20220\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Voici comment fonctionne le \u00ab foulage japonais \u00bb<\/h2>\n<p>Le principe semble simple, mais son effet est scientifiquement prouv\u00e9 : dans la marche japonaise, \u00e9galement connue sous le nom de marche fractionn\u00e9e, les phases de marche rapide et lente alternent de mani\u00e8re cibl\u00e9e. La m\u00e9thode a \u00e9t\u00e9 d\u00e9velopp\u00e9e par une \u00e9quipe de recherche de l&rsquo;Universit\u00e9 Shinshu au Japon &#8211; dans le but d&rsquo;\u00e9tablir une m\u00e9thode d&rsquo;entra\u00eenement conviviale mais efficace pour les personnes de tous \u00e2ges.<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202304\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a20240\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Contrairement \u00e0 la marche classique, cela implique un effort contr\u00f4l\u00e9 : trois minutes de marche rapide, suivies de trois minutes de marche lente \u2013 cinq fois de suite. Cela cr\u00e9e une demi-heure d\u2019entra\u00eenement par intervalles efficace, dont il a \u00e9t\u00e9 prouv\u00e9 qu\u2019il am\u00e9liore le syst\u00e8me cardiovasculaire et le m\u00e9tabolisme.<\/p>\n<\/div>\n<div data-hk=\"0000942120a20250\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Une \u00e9tude montre que la marche fractionn\u00e9e fonctionne<\/h2>\n<p>Une \u00e9tude publi\u00e9e dans la c\u00e9l\u00e8bre revue Mayo Clinic Proceedings montre \u00e0 quel point la m\u00e9thode de marche fonctionne bien. Plus de 200 personnes, \u00e2g\u00e9es en moyenne de 63 ans, y ont particip\u00e9. Le r\u00e9sultat : ceux qui s&rsquo;entra\u00eenaient r\u00e9guli\u00e8rement selon le principe des intervalles ont pu abaisser leur tension art\u00e9rielle, stabiliser leur glyc\u00e9mie et am\u00e9liorer leur IMC, le tout sans exercer de pression suppl\u00e9mentaire sur leurs articulations.<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202604\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a20270\" class=\"Ad-Row\">\n<div class=\"Ad-Col col-lg-5\">\n<div data-hk=\"0000942120a2027104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div class=\"Ad-Col col-lg-5\">\n<aside data-hk=\"0000942120a2027204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div data-hk=\"0000942120a20280\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Il convient de noter en particulier que les participants ont pers\u00e9v\u00e9r\u00e9 tout au long du programme avec une grande motivation &#8211; un signe important de l&rsquo;ad\u00e9quation du concept \u00e0 une utilisation quotidienne.<\/p>\n<\/div>\n<div data-hk=\"0000942120a20290\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Une vaste \u00e9tude scientifique de 2024 a \u00e9galement confirm\u00e9 les effets positifs, en particulier pour les personnes atteintes de diab\u00e8te de type 2 ou d&rsquo;hypertension art\u00e9rielle. Selon l&rsquo;auteur de l&rsquo;\u00e9tude Kristian Karstoft, la marche fractionn\u00e9e est encore plus efficace que la marche normale dans ces cas-l\u00e0.<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202a1004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a202a110\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Marche japonaise : pourquoi la formation est adapt\u00e9e \u00e0 tout le monde<\/h2>\n<p>Que vous soyez d\u00e9j\u00e0 physiquement actif ou que vous souhaitiez simplement vous lancer, la marche japonaise peut \u00eatre adapt\u00e9e de mani\u00e8re flexible. La vitesse et la dur\u00e9e des phases de marche rapide peuvent \u00eatre augment\u00e9es en fonction de votre condition physique. L&rsquo;entra\u00eenement est \u00e9galement particuli\u00e8rement doux pour les genoux et les hanches &#8211; id\u00e9al pour les personnes \u00e2g\u00e9es ou pour ceux qui souhaitent s&rsquo;y remettre apr\u00e8s une longue pause.<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202a1204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-5\" data-orientation=\"hor\" data-index=\"5\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a202a130\" class=\"Html-Block\" data-qa-article-content-text>\n<h3>Les avantages de la m\u00e9thode de marche en un coup d&rsquo;\u0153il :<\/h3>\n<ul>\n<li>Effet positif scientifiquement prouv\u00e9 sur le c\u0153ur, la circulation et la glyc\u00e9mie<\/li>\n<li>Doux pour les articulations et adapt\u00e9 \u00e0 tous les \u00e2ges<\/li>\n<li>Aucun \u00e9quipement n\u00e9cessaire<\/li>\n<li>Facile \u00e0 int\u00e9grer dans la vie de tous les jours<\/li>\n<\/ul>\n<h3>Comment d\u00e9buter\u00a0: 3 conseils de marche pour les d\u00e9butants<\/h3>\n<ol>\n<li><strong>Les bonnes chaussures :<\/strong> Assurez-vous de porter des chaussures bien rembourr\u00e9es et confortables pour soulager votre syst\u00e8me musculo-squelettique.<\/li>\n<li><strong>Utiliser des outils\u00a0:<\/strong> Une application de fitness ou un podom\u00e8tre aide \u00e0 rendre visibles les progr\u00e8s \u2013 c&rsquo;est motivant.<\/li>\n<li><strong>Augmentez lentement\u00a0:<\/strong> Commencez par des intervalles plus courts et augmentez progressivement la dur\u00e9e et le rythme.<\/li>\n<\/ol>\n<h3>Marche japonaise vs marche nordique \u2013 voici les diff\u00e9rences<\/h3>\n<p>La marche japonaise, c&rsquo;est aussi la marche &#8211; mais par rapport \u00e0 la marche nordique, il existe des diff\u00e9rences \u00e9videntes :<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202a1404\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-6\" data-orientation=\"hor\" data-index=\"6\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<aside data-hk=\"0000942120a202a1504\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000942120a202a160\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li><strong>Sans b\u00e2tons :<\/strong> Alors que la marche nordique utilise des b\u00e2tons sp\u00e9ciaux, la marche japonaise ne n\u00e9cessite aucun \u00e9quipement.<\/li>\n<li><strong>Avec intervalles\u00a0:<\/strong> Contrairement au rythme soutenu de la marche nordique, le mod\u00e8le japonais s&rsquo;appuie sur des changements de rythme.<\/li>\n<li><strong>Objectif cibl\u00e9\u00a0:<\/strong> Alors que la marche nordique est davantage un entra\u00eenement complet du corps, la marche fractionn\u00e9e cible sp\u00e9cifiquement le syst\u00e8me cardiovasculaire et le m\u00e9tabolisme.<\/li>\n<\/ul>\n<p>Que ce soit comme introduction \u00e0 une vie plus active ou comme compl\u00e9ment judicieux \u00e0 votre plan de remise en forme existant : la marche japonaise est une m\u00e9thode simple mais efficace pour vivre une vie plus saine \u00e0 long terme. Et mieux encore, vous pouvez commencer imm\u00e9diatement, sans abonnement ni \u00e9quipement. Sortez, enfilez vos chaussures et commencez.<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous souhaitez \u00eatre en meilleure forme et bouger davantage \u2013 mais sans trop d\u2019effort ?<\/p>\n","protected":false},"author":1,"featured_media":16375,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[8575,2260,359,9786,8725],"class_list":["post-16374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-marcher","tag-mieux","tag-pas","tag-quotjaponaisquot","tag-suffit","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mieux que 10 000 pas : il suffit de marcher &quot;japonais&quot; 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Depuis plus de dix ans, j'explore et rapporte les histoires poignantes des individus confront\u00e9s \u00e0 ces d\u00e9fis, tout en sensibilisant le public aux traitements novateurs et aux progr\u00e8s scientifiques dans ce domaine. 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