{"id":17067,"date":"2026-06-04T01:11:50","date_gmt":"2026-06-03T23:11:50","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/avec-la-methode-2-2-1-vous-brulez-plus-de-calories-en-faisant-du-jogging\/"},"modified":"2026-06-04T01:11:51","modified_gmt":"2026-06-03T23:11:51","slug":"avec-la-methode-2-2-1-vous-brulez-plus-de-calories-en-faisant-du-jogging","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/avec-la-methode-2-2-1-vous-brulez-plus-de-calories-en-faisant-du-jogging\/","title":{"rendered":"Avec la m\u00e9thode 2-2-1, vous br\u00fblez plus de calories en faisant du jogging"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"0000a104212000a22200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Si vous disposez de peu de temps et souhaitez n\u00e9anmoins faire quelque chose sp\u00e9cifiquement pour am\u00e9liorer votre condition physique, vous tomberez rapidement sur la m\u00e9thode 2-2-1. Il s\u2019agit d\u2019un simple entra\u00eenement fractionn\u00e9 avec un rythme changeant. Il est court, clairement structur\u00e9 et peut \u00eatre mis en \u0153uvre sans grande pr\u00e9paration.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22210\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Le principe : Vous alternez selon un rythme fixe entre une marche rapide, un footing facile et une phase de r\u00e9cup\u00e9ration tranquille. Cela introduit du mouvement dans le cycle sans que chaque unit\u00e9 ne doive ressembler \u00e0 une course difficile.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222204\" 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=\"0000a104212000a22230\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Voici comment fonctionne la m\u00e9thode 2-2-1<\/h2>\n<p>La m\u00e9thode 2-2-1 s&rsquo;appuie sur trois sections cons\u00e9cutives :<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22240\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li>2 minutes de marche rapide<\/li>\n<li>2 minutes de footing facile et l\u00e9ger<\/li>\n<li>1 minute de marche lente pour une r\u00e9cup\u00e9ration active<\/li>\n<\/ul>\n<p>R\u00e9p\u00e9tez ce processus plusieurs fois. Au final, la s\u00e9ance devrait durer environ 20 \u00e0 30 minutes au total. Trois \u00e0 cinq s\u00e9ances par semaine sont id\u00e9ales. <\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22250\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Ce qui rend la m\u00e9thode si attrayante<\/h2>\n<p>L\u2019entra\u00eenement fractionn\u00e9 consiste \u00e0 alterner exercice et r\u00e9cup\u00e9ration. C&rsquo;est pr\u00e9cis\u00e9ment ce changement qui stimule la formation. Le corps doit toujours s&rsquo;adapter \u00e0 un nouveau rythme.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222604\" 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=\"0000a104212000a22270\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Cela peut augmenter la d\u00e9pense \u00e9nerg\u00e9tique par rapport \u00e0 la marche \u00e0 un rythme soutenu. Cependant, l\u2019alimentation reste cruciale pour perdre du poids. Un d\u00e9ficit calorique signifie simplement que vous absorbez moins d\u2019\u00e9nergie que vous n\u2019en consommez.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22280\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Pourquoi le c\u0153ur et l&rsquo;endurance peuvent en b\u00e9n\u00e9ficier<\/h2>\n<p>Selon la Techniker Krankenkasse (TK), le corps peut r\u00e9cup\u00e9rer partiellement dans les phases les plus calmes. Si le rythme augmente \u00e0 nouveau par la suite, le pouls r\u00e9agit \u00e9galement au stress. Cela entra\u00eene le syst\u00e8me cardiovasculaire et sollicite en m\u00eame temps les jambes et le torse.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222904\" 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=\"0000a104212000a222a100\" class=\"Ad-Row\">\n<div class=\"Ad-Col col-lg-5\">\n<div data-hk=\"0000a104212000a222a10104\" 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=\"0000a104212000a222a10204\" 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=\"0000a104212000a222a110\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Un autre point est le VO\u2082max. Il s&rsquo;agit de l&rsquo;apport maximal en oxyg\u00e8ne, une valeur importante pour les performances d&rsquo;endurance. Ceci est prouv\u00e9 par les publications du National Center for Biotechnology Information et les recommandations de la revue sp\u00e9cialis\u00e9e Stanford Lifestyle Medicine.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a222a120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Gagner du temps ne signifie pas automatiquement plus court<\/h2>\n<p>La m\u00e9thode est consid\u00e9r\u00e9e comme pratique car elle peut \u00eatre facilement int\u00e9gr\u00e9e dans la vie quotidienne. Mais cela ne signifie pas automatiquement que vous investissez beaucoup moins de temps pour obtenir le m\u00eame effet. C&rsquo;est ce qu&rsquo;a montr\u00e9 une m\u00e9ta-analyse de l&rsquo;Universit\u00e9 catholique de Louvain, \u00e9galement class\u00e9e par le journal allemand des m\u00e9decins du sport.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222a1304\" 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=\"0000a104212000a222a140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>L&rsquo;avantage r\u00e9side dans la variation de la charge. De nombreuses personnes trouvent plus facile de s&rsquo;entra\u00eener r\u00e9guli\u00e8rement avec un rythme clair de marche et de jogging qu&rsquo;avec des unit\u00e9s plus longues et coh\u00e9rentes.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a222a150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Qui doit faire attention \u00e0 la m\u00e9thode 2-2-1 ?<\/h2>\n<p>Aussi simple que cela puisse para\u00eetre, tout le monde ne devrait pas s\u2019y mettre imm\u00e9diatement. En particulier lors du jogging, des forces suppl\u00e9mentaires affectent les articulations et la circulation.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222a1604\" 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=\"0000a104212000a222a170\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ol>\n<li><strong>D\u00e9butants absolus\u00a0:<\/strong> Si vous ne pouvez pas marcher sur un terrain plat pendant 30 minutes sans douleur, vous devez d&rsquo;abord acqu\u00e9rir une condition physique de base.<\/li>\n<li><strong>Les personnes en surpoids important\u00a0:<\/strong> Le jogging peut exercer beaucoup de pression sur vos genoux et vos chevilles. Des alternatives plus douces pourraient \u00eatre un ergom\u00e8tre ou la natation.<\/li>\n<li><strong>Personnes souffrant de maladies cardiaques\u00a0:<\/strong> Si vous souffrez d&rsquo;hypertension art\u00e9rielle, d&rsquo;arythmies cardiaques ou apr\u00e8s une crise cardiaque, l&rsquo;entra\u00eenement fractionn\u00e9 ne doit \u00eatre effectu\u00e9 que sous surveillance m\u00e9dicale.<\/li>\n<li><strong>Personnes infect\u00e9es ou fi\u00e9vreuses\u00a0:<\/strong> Quiconque s\u2019entra\u00eene alors qu\u2019il est malade risque de graves complications. Cela inclut \u00e9galement la myocardite, c&rsquo;est-\u00e0-dire l&rsquo;inflammation du muscle cardiaque.<\/li>\n<\/ol>\n<h2>Ce \u00e0 quoi vous devez faire attention lorsque vous commencez<\/h2>\n<p>Ne commencez que si vous vous sentez r\u00e9silient et ne pr\u00e9sentez aucun sympt\u00f4me. Le jogging doit d\u00e9lib\u00e9r\u00e9ment rester d\u00e9tendu. Il ne s\u2019agit pas de vitesse de sprint, mais de changement contr\u00f4l\u00e9 d\u2019intensit\u00e9.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a222a180\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>En cas de doute ou si vous avez d\u00e9j\u00e0 souffert de maladies, il est conseill\u00e9 de consulter un m\u00e9decin. Surtout avec l\u2019entra\u00eenement fractionn\u00e9, il est crucial que la charge corresponde \u00e0 votre niveau de forme actuel.<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si vous disposez de peu de temps et souhaitez n\u00e9anmoins faire quelque chose sp\u00e9cifiquement pour<\/p>\n","protected":false},"author":1,"featured_media":17068,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[313,8868,759,4017,8594,245,263],"class_list":["post-17067","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-avec","tag-brulez","tag-calories","tag-faisant","tag-jogging","tag-methode","tag-vous","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 - 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