{"id":9636,"date":"2019-09-10T20:17:47","date_gmt":"2019-09-10T20:17:47","guid":{"rendered":"https:\/\/www.membershipmatters.com\/fr\/?p=4147"},"modified":"2020-11-18T01:12:59","modified_gmt":"2020-11-18T01:12:59","slug":"lart-de-la-longue-marche-comment-sentrainer-pour-une-marche-de-cinq-kilometres","status":"publish","type":"post","link":"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/lart-de-la-longue-marche-comment-sentrainer-pour-une-marche-de-cinq-kilometres\/","title":{"rendered":"L\u2019art de la longue marche : comment s\u2019entra\u00eener pour une marche de cinq kilom\u00e8tres"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-4136\" src=\"https:\/\/www.membershipmatters.com\/fr\/wp-content\/uploads\/2019\/09\/Sept2019-train-for-a-5K-walk.jpg\" alt=\"\" width=\"630\" height=\"300\" \/><\/p>\n<p>Les bienfaits des marches quotidiennes sont bien connus. Selon la clinique Mayo\u00b9, la marche rapide r\u00e9guli\u00e8re peut vous aider \u00e0 atteindre ce qui suit\u00a0:<\/p>\n<ul>\n<li>conserver un poids id\u00e9al;<\/li>\n<li>pr\u00e9venir ou contr\u00f4ler diverses affections, y compris les maladies cardiaques, l\u2019hypertension art\u00e9rielle et le diab\u00e8te de type\u00a02;<\/li>\n<li>renforcer les os et les muscles;<\/li>\n<li>am\u00e9liorer l\u2019humeur;<\/li>\n<li>am\u00e9liorer l\u2019\u00e9quilibre et la coordination.<\/li>\n<\/ul>\n<p>C\u2019est peut-\u00eatre la seule motivation dont vous avez besoin pour lacer vos chaussures et aller marcher, sinon, consid\u00e9rez ceci\u00a0: certains grands esprits cr\u00e9atifs du monde \u00e9taient des marcheurs passionn\u00e9s et ils aimaient particuli\u00e8rement les longues marches \u00e0 pied. Beethoven, Goethe, Steve Jobs, Charles Dickens et Charles Darwin faisaient tous des promenades r\u00e9guli\u00e8res, peut-\u00eatre parce que l\u2019air frais, l\u2019exercice et l\u2019effet m\u00e9ditatif de la marche les aidaient \u00e0 lib\u00e9rer leur esprit et \u00e0 devenir plus cr\u00e9atifs et plus productifs.<sup>2<\/sup><\/p>\n<p>Si vous aimez l\u2019id\u00e9e d\u2019ajouter cet exercice simple et peu co\u00fbteux \u00e0 votre routine (vous n\u2019avez vraiment besoin que d\u2019une bonne paire de chaussures de course), pourquoi ne pas faire un pas de plus et vous entra\u00eener pour une marche de cinq kilom\u00e8tres? Notez que nous avons dit <em>marcher,<\/em> non pas <em>courir<\/em>. Il s\u2019agit d\u2019augmenter son endurance et de parcourir la distance, et non d\u2019y arriver le plus vite possible. Bien qu\u2019il existe beaucoup de marches de cinq kilom\u00e8tres organis\u00e9es pour le compte d\u2019organismes caritatifs auxquelles vous pouvez vous inscrire pour vous motiver \u00e0 atteindre votre objectif de cinq kilom\u00e8tres, vous pouvez aussi simplement vous entra\u00eener pour votre propre satisfaction et les bienfaits sur votre sant\u00e9.<\/p>\n<p>Vous devriez d\u2019abord consulter votre m\u00e9decin pour vous assurer que vous pouvez commencer un nouveau programme d\u2019exercices en toute s\u00e9curit\u00e9, surtout si vous avez des probl\u00e8mes de sant\u00e9 sous-jacents. Une fois que vous avez le feu vert, procurez-vous une bonne paire de chaussures de marche ou de course et lancez-vous!<\/p>\n<p>D\u00e9terminez quelques itin\u00e9raires dans votre quartier et leur dur\u00e9e afin de conna\u00eetre la distance que vous parcourez lors de vos marches d\u2019entra\u00eenement. Vous pouvez aussi marcher sur la piste de l\u2019\u00e9cole du voisinage et compter les tours. Essentiellement, vous n\u2019avez qu\u2019\u00e0 augmenter la distance chaque semaine jusqu\u2019\u00e0 ce que vous puissiez marcher confortablement les cinq kilom\u00e8tres.<\/p>\n<p>VeryWellFit<sup>3 <\/sup>recommande de commencer par des marches quotidiennes de 15\u00a0minutes, cinq jours par semaine, \u00e0 un rythme facile pendant la premi\u00e8re semaine. Le reste du plan va comme suit\u00a0:<\/p>\n<ul>\n<li>Semaine\u00a02\u00a0: passer \u00e0 20\u00a0minutes par jour, cinq jours par semaine<\/li>\n<li>Semaine\u00a02\u00a0: passer \u00e0 25\u00a0minutes par jour, cinq jours par semaine<\/li>\n<li>Semaine\u00a04\u00a0: passer \u00e0 quatre marches de 30\u00a0minutes et une de 40\u00a0minutes<\/li>\n<li>Semaine\u00a05\u00a0: quatre marches de 30\u00a0minutes et une de 45\u00a0minutes<\/li>\n<li>Semaine\u00a06\u00a0: quatre marches de 30\u00a0minutes et une de 60\u00a0minutes<\/li>\n<\/ul>\n<p>Au bout de 6\u00a0semaines, vous devriez \u00eatre capable de marcher cinq kilom\u00e8tres. Si vous n\u2019y \u00eates pas encore tout \u00e0 fait, continuez simplement \u00e0 augmenter lentement votre temps et votre endurance jusqu\u2019\u00e0 ce que vous puissiez profiter d\u2019une longue marche et de tous les avantages qu\u2019elle procure!<\/p>\n<p>Rappelez-vous toujours qu\u2019il est important de vous r\u00e9chauffer et de rester hydrat\u00e9 lorsque vous faites de l\u2019exercice. Et \u00e9coutez votre corps\u00a0: si, \u00e0 un moment donn\u00e9, vous ne vous sentez pas bien ou si vous avez mal, arr\u00eatez-vous et reposez-vous. C\u2019est une bonne id\u00e9e d\u2019apporter un t\u00e9l\u00e9phone ou de marcher avec un ami pour pouvoir obtenir de l\u2019aide au besoin.<\/p>\n<p>Les liens et les sources sur cette page m\u00e8nent vers des sites anglais.<\/p>\n<p>SOURCES<\/p>\n<ol>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/walking\/art-20046261\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/walking\/art-20046261<\/a><\/li>\n<li><a href=\"https:\/\/www.canva.com\/learn\/taking-long-walks\/\">https:\/\/www.canva.com\/learn\/taking-long-walks\/<\/a><\/li>\n<li><a href=\"https:\/\/www.verywellfit.com\/beginners-5k-walk-training-schedule-3435038\">https:\/\/www.verywellfit.com\/beginners-5k-walk-training-schedule-3435038<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Les bienfaits des marches quotidiennes sont bien connus. Selon la clinique Mayo\u00b9, la marche rapide r\u00e9guli\u00e8re peut vous aider \u00e0 atteindre ce qui suit\u00a0: conserver un poids id\u00e9al; pr\u00e9venir ou contr\u00f4ler diverses affections, y compris les maladies cardiaques, l\u2019hypertension art\u00e9rielle et le diab\u00e8te de type\u00a02; renforcer les os et les muscles; am\u00e9liorer l\u2019humeur; am\u00e9liorer l\u2019\u00e9quilibre [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":9915,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1755],"tags":[1614,1613,1615],"class_list":{"0":"post-9636","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mieux-etre-fr-ca","8":"tag-5-km","9":"tag-marche-a-pied","10":"tag-sante-physique-et-mentale"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L\u2019art de la longue marche : comment s\u2019entra\u00eener pour une marche de cinq kilom\u00e8tres - Membership Matters<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L\u2019art de la longue marche : comment s\u2019entra\u00eener pour une marche de cinq kilom\u00e8tres - Membership Matters\" \/>\n<meta property=\"og:description\" content=\"Les bienfaits des marches quotidiennes sont bien connus. Selon la clinique Mayo\u00b9, la marche rapide r\u00e9guli\u00e8re peut vous aider \u00e0 atteindre ce qui suit\u00a0: conserver un poids id\u00e9al; pr\u00e9venir ou contr\u00f4ler diverses affections, y compris les maladies cardiaques, l\u2019hypertension art\u00e9rielle et le diab\u00e8te de type\u00a02; renforcer les os et les muscles; am\u00e9liorer l\u2019humeur; am\u00e9liorer l\u2019\u00e9quilibre [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/lart-de-la-longue-marche-comment-sentrainer-pour-une-marche-de-cinq-kilometres\/\" \/>\n<meta property=\"og:site_name\" content=\"Membership Matters\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Foresters\" \/>\n<meta property=\"article:published_time\" content=\"2019-09-10T20:17:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-11-18T01:12:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/forestersblogcdn.azureedge.net\/uploads\/2019\/09\/Sept2019-train-for-a-5K-walk.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"630\" \/>\n\t<meta property=\"og:image:height\" content=\"300\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Foresters Financial\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@weareforesters\" \/>\n<meta name=\"twitter:site\" content=\"@weareforesters\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Foresters Financial\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/lart-de-la-longue-marche-comment-sentrainer-pour-une-marche-de-cinq-kilometres\/\",\"url\":\"https:\/\/devblog.foresters.com\/fr-ca\/mieux-etre-fr-ca\/lart-de-la-longue-marche-comment-sentrainer-pour-une-marche-de-cinq-kilometres\/\",\"name\":\"L\u2019art de la longue marche : comment s\u2019entra\u00eener pour une marche de cinq kilom\u00e8tres - 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