{"id":7710,"date":"2020-08-22T09:10:16","date_gmt":"2020-08-22T07:10:16","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=7710"},"modified":"2024-08-14T11:23:14","modified_gmt":"2024-08-14T09:23:14","slug":"augmenter-la-capacite-pulmonaire-montana","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/fr\/aumentar-capacidad-pulmonar-montana\/","title":{"rendered":"Comment augmenter la capacit\u00e9 a\u00e9robique pour les sports de montagne ?"},"content":{"rendered":"<p>Si vous aimez le <strong>ascensions en<\/strong> <strong>montagne<\/strong>Nous pr\u00e9sentons ici une s\u00e9rie de recommandations pour <strong>augmenter la capacit\u00e9 pulmonaire,<\/strong> et de pouvoir ainsi <strong>grimper en toute s\u00e9curit\u00e9, \u00e0 un bon rythme&nbsp;<\/strong>et, \u00e0 chaque fois, \u00e0 <strong>des d\u00e9fis majeurs.<\/strong><\/p>\n\n\n<style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id7710_c8ffce-0d{margin-top:0px;margin-bottom:var(--global-kb-spacing-xs, 1rem);}.kb-row-layout-id7710_c8ffce-0d > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id7710_c8ffce-0d > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id7710_c8ffce-0d > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-sm, 1rem);max-width:var( --global-content-width, 1290px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-xxs, 0.5rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id7710_c8ffce-0d{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;overflow:clip;isolation:isolate;}.kb-row-layout-id7710_c8ffce-0d > .kt-row-layout-overlay{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kb-row-layout-id7710_c8ffce-0d > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id7710_c8ffce-0d > .kt-row-column-wrap{row-gap:var(--global-kb-gap-lg, 4rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id7710_c8ffce-0d > .kt-row-column-wrap{row-gap:var(--global-kb-gap-sm, 1rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id7710_c8ffce-0d alignnone has-theme-palette7-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kb-theme-content-width\">\n<style>.kadence-column7710_268ac0-82 > .kt-inside-inner-col{padding-bottom:0px;}.kadence-column7710_268ac0-82 > .kt-inside-inner-col,.kadence-column7710_268ac0-82 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column7710_268ac0-82 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column7710_268ac0-82 > .kt-inside-inner-col{flex-direction:column;}.kadence-column7710_268ac0-82 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column7710_268ac0-82 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column7710_268ac0-82{position:relative;}.kadence-column7710_268ac0-82, .kt-inside-inner-col > .kadence-column7710_268ac0-82:not(.specificity){margin-bottom:0px;}@media all and (max-width: 1024px){.kadence-column7710_268ac0-82 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column7710_268ac0-82 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column7710_268ac0-82\"><div class=\"kt-inside-inner-col\">\n<h4 class=\"wp-block-heading has-medium-font-size\"><strong>En vedette<\/strong><\/h4>\n<\/div><\/div>\n\n\n<style>.kadence-column7710_eb54e5-63 > .kt-inside-inner-col,.kadence-column7710_eb54e5-63 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column7710_eb54e5-63 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column7710_eb54e5-63 > .kt-inside-inner-col{flex-direction:column;}.kadence-column7710_eb54e5-63 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column7710_eb54e5-63 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column7710_eb54e5-63{position:relative;}@media all and (max-width: 1024px){.kadence-column7710_eb54e5-63 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column7710_eb54e5-63 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column7710_eb54e5-63\"><div class=\"kt-inside-inner-col\"><style>.kt-post-loop7710_4f8be1-91 .kadence-post-image{padding-top:0px;padding-right:16px;padding-left:0px;}.kt-post-loop7710_4f8be1-91 .kt-feat-image-align-left{grid-template-columns:30% auto;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item-inner-wrap .kt-blocks-post-grid-item-inner{display:flex;flex-direction:column;justify-content:flex-start;}.kt-post-loop7710_4f8be1-91 .kt-post-grid-wrap{gap:16px 16px;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;overflow:hidden;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item .kt-blocks-post-grid-item-inner{padding-top:0px;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item .kt-blocks-post-grid-item-inner{text-align:left;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item header{padding-top:0px;padding-right:0px;padding-bottom:10px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item .kt-blocks-above-categories{font-size:13px;line-height:20px;text-transform:uppercase;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item .entry-title{padding-top:5px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;font-size:var(--global-kb-font-size-md, 1.25rem);line-height:18px;font-weight:bold;}.kt-post-loop7710_4f8be1-91 .entry-content{padding-top:0px;padding-right:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-left:0px;font-size:14px;line-height:24px;}.kt-post-loop7710_4f8be1-91 .kt-blocks-post-footer{border-top-width:0px;border-right-width:0px;border-bottom-width:0px;border-left-width:0px;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;font-size:12px;line-height:20px;text-transform:uppercase;}.kt-post-loop7710_4f8be1-91 .entry-content:after{height:0px;}.kt-post-loop7710_4f8be1-91 .kb-filter-item{border-top-width:0px;border-right-width:0px;border-bottom-width:2px;border-left-width:0px;padding-top:5px;padding-right:8px;padding-bottom:5px;padding-left:8px;margin-top:0px;margin-right:10px;margin-bottom:0px;margin-left:0px;}@media all and (max-width: 1024px){.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item{border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;}}@media all and (max-width: 767px){.kt-post-loop7710_4f8be1-91 .kt-blocks-post-grid-item{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;}}<\/style><div class=\"wp-block-kadence-postgrid kt-blocks-post-loop-block alignnone kt-post-loop7710_4f8be1-91 kt-post-grid-layout-grid\"><div class=\"kt-post-grid-layout-grid-wrap kt-post-grid-wrap\" data-columns-xxl=\"2\" data-columns-xl=\"2\" data-columns-md=\"2\" data-columns-sm=\"2\" data-columns-xs=\"1\" data-columns-ss=\"1\"data-item-selector=\".kt-post-masonry-item\" aria-label=\"Carrousel de postes\"><article class=\"kt-blocks-post-grid-item post-8837 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/travesiapirenaica.com\/fr\/entrenamiento-para-senderismo-de-gran-recorrido\/\" aria-label=\"Voici comment s&#039;entra\u00eener \u00e0 la randonn\u00e9e sur des sentiers de longue distance\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/11\/laurentiu-morariu-zWGhVgY-GmY-unsplash-1024x768.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Trekking dans l&#039;Himalaya \/ Photo : Laurentiu Morariu (Unsplash)\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/11\/laurentiu-morariu-zWGhVgY-GmY-unsplash-1024x768.jpg 1024w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/11\/laurentiu-morariu-zWGhVgY-GmY-unsplash-300x225.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/11\/laurentiu-morariu-zWGhVgY-GmY-unsplash-768x576.jpg 768w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/11\/laurentiu-morariu-zWGhVgY-GmY-unsplash-600x450.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/11\/laurentiu-morariu-zWGhVgY-GmY-unsplash.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h4 class=\"entry-title\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/entrenamiento-para-senderismo-de-gran-recorrido\/\">Voici comment s'entra\u00eener \u00e0 la randonn\u00e9e sur des sentiers de longue distance<\/a><\/h4><div class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-32240 post type-post status-publish format-standard has-post-thumbnail hentry category-entrenamiento\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/travesiapirenaica.com\/fr\/prueba-esfuerzo-montana\/\" aria-label=\"Tests d&#039;effort dans les sports de montagne\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"725\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-1024x725.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"https:\/\/travesiapirenaica.com\/?p=32240&amp;preview_id=32240&amp;preview_nonce=0c5171186b&amp;preview=true&amp;_thumbnail_id=32241\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-1024x725.jpg 1024w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-300x213.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-768x544.jpg 768w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-150x106.jpg 150w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-696x493.jpg 696w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-1068x757.jpg 1068w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-593x420.jpg 593w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-100x70.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-600x425.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h4 class=\"entry-title\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/prueba-esfuerzo-montana\/\">Tests d'effort dans les sports de montagne<\/a><\/h4><div class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-8314 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/travesiapirenaica.com\/fr\/ejercicios-aumentar-fuerza-trekking\/\" aria-label=\"7 exercices pour augmenter votre force pour le trekking\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"7 exercices pour augmenter votre force pour le trekking \/ Photo : Matt Gross\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h4 class=\"entry-title\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/ejercicios-aumentar-fuerza-trekking\/\">7 exercices pour augmenter votre force pour le trekking<\/a><\/h4><div class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-8840 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" href=\"https:\/\/travesiapirenaica.com\/fr\/entrenamiento-ejercicios-senderismo\/\" aria-label=\"Entra\u00eenement \u00e0 la randonn\u00e9e : exercices\" class=\"kadence-post-image-inner-wrap\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Entra\u00eenement au trekking \/ Photo : Wenni Zhou\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600.jpg 800w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-600x450.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-300x225.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h4 class=\"entry-title\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/entrenamiento-ejercicios-senderismo\/\">Entra\u00eenement \u00e0 la randonn\u00e9e : exercices<\/a><\/h4><div class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><\/div><\/div><!-- .wp-block-kadence-postgrid --><\/div><\/div>\n\n<\/div><\/div>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Entra\u00eenement \u00e0 la RANDONN\u00c9E de longue distance\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/LVWYbd4PjnQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">+Recommandations initiales<\/h2>\n\n\n\n<p>Ce qu'il faut faire avant de commencer un programme d'exercices de ce type.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Consultez votre m\u00e9decin<\/h3>\n\n\n\n<p>Selon votre<strong> l'\u00e2ge, le poids, ainsi que les \u00e9ventuelles conditions m\u00e9dicales<\/strong> Si vous souffrez d'autres pathologies, votre m\u00e9decin peut vous sugg\u00e9rer de fixer certaines limites au type et \u00e0 l'intensit\u00e9 de l'exercice, il est donc recommand\u00e9 de d\u00e9finir au pr\u00e9alable un parcours d'entra\u00eenement adapt\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Gadgets ou applications<\/h3>\n\n\n<div class=\"wp-block-image size-full wp-image-7713\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/crew-22256-unsplash.jpg_760x500.jpg\" alt=\"Applications et gadgets pour l&#039;entra\u00eenement \/ Photo : Crew\" class=\"wp-image-7713\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/crew-22256-unsplash.jpg_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/crew-22256-unsplash.jpg_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/crew-22256-unsplash.jpg_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/crew-22256-unsplash.jpg_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/crew-22256-unsplash.jpg_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/crew-22256-unsplash.jpg_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Applications et gadgets pour l'entra\u00eenement \/ Photo : Crew<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Vous pouvez \u00e9galement vous \u00e9quiper de divers <a href=\"https:\/\/travesiapirenaica.com\/fr\/applications-mobiles-dans-le-montana\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>applications ou gadgets sp\u00e9ciaux pour les amateurs de trekking<\/strong><\/a>. Certains d'entre eux sont bien s\u00fbr utiles pour l'exp\u00e9dition, mais aussi pour l'entra\u00eenement. Ils peuvent \u00eatre utiles pour suivre vos routines, les calories br\u00fbl\u00e9es, les temps, etc. <strong>registres<\/strong>ainsi que pour des questions de sant\u00e9, telles que le port d'un<strong> la surveillance de votre rythme cardiaque.<\/strong><\/p>\n\n\n\n<p>Dans ce sens, rappelez-vous qu'en fonction de votre \u00e2ge et des recommandations de votre m\u00e9decin, vous pouvez \u00e9galement d\u00e9finir un programme de soins de sant\u00e9. <strong>limite de la fr\u00e9quence cardiaque<\/strong>Vous \u00e9viterez ainsi de vous surcharger.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Concevoir une routine<\/h3>\n\n\n\n<p>Si vous d\u00e9finissez \u00e0 l'avance des programmes d'exercices hebdomadaires ou mensuels, il vous sera plus facile de vous y tenir. <strong>augmentation progressive<\/strong>qui est le plus recommand\u00e9.<\/p>\n\n\n\n<p>Si vous n'avez pas l'habitude, il est pr\u00e9f\u00e9rable de commencer par de petites s\u00e9ances l\u00e9g\u00e8res avec 2 ou 3 types d'activit\u00e9s, par sessions de 20 minutes maximum. Il est recommand\u00e9 de pratiquer en moyenne 150 \u00e0 175 minutes d'exercices cardiovasculaires \u00e0 un rythme normal ou 75 minutes d'exercices de haute intensit\u00e9 par semaine.<\/p>\n\n\n\n<p>Essayez de maintenir ce rythme pendant plusieurs jours, et <strong>une fois par semaine ou tous les quinze jours, augmenter le temps et l'exercice<\/strong>et si possible aussi l'intensit\u00e9.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">&nbsp;+Exercices pour am\u00e9liorer la capacit\u00e9 pulmonaire<\/h2>\n\n\n\n<p>Voici quelques-uns des principaux types d'entra\u00eenement permettant de renforcer la capacit\u00e9 pulmonaire.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Cardio<\/h3>\n\n\n\n<p>Les exercices de cardio vous permettront de renforcer votre capacit\u00e9 pulmonaire, gr\u00e2ce \u00e0 une meilleure circulation sanguine. <strong>une oxyg\u00e9nation et une r\u00e9cup\u00e9ration plus efficaces<\/strong>. Cela vous permettra de <strong>s'\u00e9puiser moins<\/strong> \u00e0 haute altitude, ainsi que<strong> r\u00e9duire les risques <\/strong>de pr\u00e9senter l'une ou l'autre des conditions typiques de la montagne.<\/p>\n\n\n\n<p>L'\u00e9laboration d'une routine de <strong>filature<\/strong> peut \u00eatre une bonne fa\u00e7on de commencer, car elle renforcera \u00e9galement vos jambes, mais avec un d\u00e9veloppement doux qui n'a pas d'impact sur les articulations.<\/p>\n\n\n\n<p>Il convient de noter que plusieurs \u00e9tudes ont montr\u00e9 que <strong>sessions de groupe<\/strong> En ce sens, rejoindre un groupe d'activit\u00e9 - il en existe de nombreux, m\u00eame si vous ne pouvez pas quitter la ville : aqua jogging, zumba, a\u00e9rogymnastique, hiit - ou un autre type de s\u00e9ance similaire, vous permettra \u00e9galement d'augmenter vos capacit\u00e9s ; vous pouvez commencer \u00e0 effectuer plusieurs s\u00e9ances par semaine de <em>en cours d'ex\u00e9cution<\/em>.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-7714\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justyn-warner-529952-unsplash_760x500.jpg\" alt=\"Exercices pour am\u00e9liorer la capacit\u00e9 pulmonaire \/ Photo : Justyn Warner\" class=\"wp-image-7714\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justyn-warner-529952-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justyn-warner-529952-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justyn-warner-529952-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justyn-warner-529952-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justyn-warner-529952-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/justyn-warner-529952-unsplash_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Exercices pour am\u00e9liorer la capacit\u00e9 pulmonaire \/ Photo : Justyn Warner<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Il est \u00e9galement recommand\u00e9 d'effectuer <strong>s\u00e9ances cardiovasculaires<\/strong> Par exemple, si vous avez un immeuble \u00e0 proximit\u00e9, monter 6 \u00e0 15 \u00e9tages en courant sera un bon exercice qui vous permettra \u00e9galement d'adapter votre corps aux changements d'altitude - vous voyez que nous poursuivons l'entra\u00eenement en milieu urbain. Si vous avez le privil\u00e8ge d'avoir la montagne \u00e0 c\u00f4t\u00e9 de chez vous, il n'y aura pas de meilleur environnement d'entra\u00eenement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La marche<\/h3>\n\n\n\n<p>Une autre fa\u00e7on d'am\u00e9liorer la capacit\u00e9 pulmonaire, tr\u00e8s adapt\u00e9e aux caract\u00e9ristiques des sports de montagne, est la marche. <strong>rythmes respiratoires <\/strong>ad\u00e9quat.<\/p>\n\n\n\n<p>Bien s\u00fbr, la distance est importante, mais il y a aussi des facteurs tels que la vitesse, l'intensit\u00e9, ou vous pouvez porter des poids ou un autre objet qui simule la charge de l'\u00e9quipement que vous pouvez porter.<\/p>\n\n\n\n<p>Si vous pratiquez <strong>les voyages de plusieurs jours, au cours desquels vous transporterez <a href=\"https:\/\/travesiapirenaica.com\/fr\/sacs-a-dos-montana\/\">sac \u00e0 dos<\/a>,&nbsp;<\/strong>il sera utile d'effectuer quelques s\u00e9ances de marche dans un parc proche, avec des poids l\u00e9g\u00e8rement plus lourds que ceux que vous porterez en montagne, ce qui vous permettra de vous sentir plus l\u00e9ger lors de la v\u00e9ritable excursion, tout en veillant bien s\u00fbr \u00e0 ce que le poids ne d\u00e9passe pas un sixi\u00e8me de votre masse corporelle et ne provoque aucune sorte de douleur dorsale, d'o\u00f9 l'importance de veiller \u00e0 une posture droite.<\/p>\n\n\n\n<p>Vous pouvez \u00e9galement faire des exercices combinant des segments de marche et de jogging, bien que le fait de pouvoir combiner la marche et le jogging soit une bonne id\u00e9e. <strong>courir<\/strong> est l'une des principales formes d'activit\u00e9 cardiovasculaire intense, et dans ce cas, il est plus pratique de ralentir le rythme lorsque vous vous sentez fatigu\u00e9, mais essayez de continuer \u00e0 courir aussi longtemps que possible de mani\u00e8re continue.<\/p>\n\n\n\n<p>Bien entendu, il est \u00e9galement recommand\u00e9 de commencer par des routines abordables en fonction de votre condition physique, et d'augmenter progressivement vos objectifs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pratique en montagne<\/h3>\n\n\n\n<p>Bien entendu, l'entra\u00eenement en montagne est \u00e9galement utile pour atteindre ce type d'objectif. Si vous pouvez vous rendre dans une montagne proche, cela vous aidera, mais au moins quelques collines ou des collines o\u00f9 vous pouvez vous entra\u00eener \u00e0 grimper contribueront \u00e9galement \u00e0 votre entra\u00eenement.<\/p>\n\n\n<div class=\"wp-block-image size-full wp-image-7715\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/austin-neill-247037-unsplash_760x500.jpg\" alt=\"Pratique en montagne \/ Photo : Austin Neill\" class=\"wp-image-7715\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/austin-neill-247037-unsplash_760x500.jpg 760w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/austin-neill-247037-unsplash_760x500-600x395.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/austin-neill-247037-unsplash_760x500-300x197.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/austin-neill-247037-unsplash_760x500-100x65.jpg 100w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/austin-neill-247037-unsplash_760x500-260x170.jpg 260w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/austin-neill-247037-unsplash_760x500-759x500.jpg 759w\" sizes=\"auto, (max-width: 760px) 100vw, 760px\" \/><figcaption class=\"wp-element-caption\">Pratique en montagne \/ Photo : Austin Neill<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Courir \u00e0 flanc de colline est un excellent moyen d'am\u00e9liorer sa condition physique, mais il faut veiller \u00e0 garder une posture droite.<\/p>\n\n\n\n<p>Sur les pentes abruptes, le <strong>style zigzag<\/strong>Le fait qu'il s'agisse \u00e0 la fois d'un bon entra\u00eenement et d'un moyen de faciliter les choses dans l'environnement r\u00e9el signifie que ce type de passage sera moins intense qu'une ascension verticale et que, dans de nombreux cas, il peut \u00e9galement s'agir d'un itin\u00e9raire plus s\u00fbr.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Travail musculaire<\/h3>\n\n\n\n<p>Il y a aussi la gymnastique qui non seulement am\u00e9liore la capacit\u00e9 pulmonaire mais permet aussi de renforcer diff\u00e9rents muscles importants pour l'activit\u00e9 en montagne, en commen\u00e7ant bien s\u00fbr par les jambes, mais aussi les hanches, le dos ou les bras.<\/p>\n\n\n\n<p>Si vous pratiquez l'escalade ou l'alpinisme, il est \u00e9galement utile de renforcer les bras, les \u00e9paules et les mains. <strong>des s\u00e9quences d'exercices \u00e0 bonne vitesse sollicitant ces muscles,<\/strong> sera un double avantage pour votre activit\u00e9 en montagne.<\/p>\n\n\n\n<p>Enfin, n'oubliez pas que l'alimentation sera \u00e9galement importante pour mener un bon entra\u00eenement et ne pas g\u00e2cher les avantages obtenus ; dans ce sens, un r\u00e9gime alimentaire sain, complet et \u00e9quilibr\u00e9, comprenant tous les nutriments et compl\u00e9t\u00e9 par beaucoup de liquides, sera un bon moyen de maintenir votre corps dans des conditions optimales pour vos excursions et votre r\u00e9gime d'entra\u00eenement.<\/p>\n\n\n\n<p><strong>LIRE AUSSI :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/travesiapirenaica.com\/fr\/formation-en-montagne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>S'entra\u00eener \u00e0 la montagne &gt;&gt;<\/strong><\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"Si vous aimez faire de l'escalade, voici quelques conseils pour augmenter votre capacit\u00e9 pulmonaire afin de pouvoir grimper en toute s\u00e9curit\u00e9, \u00e0 un bon rythme et, de plus en plus, pour relever des d\u00e9fis de plus en plus importants.","protected":false},"author":1,"featured_media":7717,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"audio","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[707],"tags":[],"series":[],"class_list":["post-7710","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-entrenamiento","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jan-niclas-aberle-309470-unsplash_760x500.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/fr\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"t81YYKimMs\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/aumentar-capacidad-pulmonar-montana\/\">C\u00f3mo aumentar la capacidad aer\u00f3bica para deportes de monta\u00f1a<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/fr\/aumentar-capacidad-pulmonar-montana\/embed\/#?secret=t81YYKimMs\" width=\"500\" height=\"350\" title=\"\u00ab\u00a0C\u00f3mo aumentar la capacidad aer\u00f3bica para deportes de monta\u00f1a\u00a0\u00bb &#8212; 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