{"id":6270,"date":"2024-07-18T18:00:00","date_gmt":"2024-07-18T16:00:00","guid":{"rendered":"https:\/\/iakota.com\/?p=6270"},"modified":"2026-08-19T11:34:32","modified_gmt":"2026-08-19T09:34:32","slug":"la-importancia-de-la-recuperacion-en-los-deportes-de-resistencia","status":"publish","type":"post","link":"https:\/\/iakota.com\/es\/la-importancia-de-la-recuperacion-en-los-deportes-de-resistencia\/","title":{"rendered":"La importancia de la recuperaci\u00f3n en los deportes de resistencia"},"content":{"rendered":"<p>[et_pb_section fb_built=\u00a0\u00bb1&Prime; _builder_version=\u00a0\u00bb4.16&Prime;][et_pb_row _builder_version=\u00a0\u00bb4.16&Prime;][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.16&Prime;][et_pb_code _builder_version=\u00a0\u00bb4.27.7&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb]<\/p>\n<style>@import 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.cta{display:inline-block;font-family:var(--sans);font-weight:500;font-size:13px;letter-spacing:.18em;text-transform:uppercase;text-decoration:none;color:var(--navy);border:1.5px solid var(--teal);padding:16px 42px;border-radius:3px;transition:all .3s ease}.iak .cta:hover{background:var(--teal);color:#fff;letter-spacing:.22em}.iak .closing{margin-top:62px;padding-top:32px;border-top:1px solid var(--ligne);font-family:var(--serif);font-style:italic;color:var(--soft);font-size:18.5px;line-height:1.75}@media(max-width:600px){.iak h1{font-size:32px}.iak .hero{padding:52px 0 34px}}.iak p a,.iak li a{color:var(--teal-deep);text-decoration:underline;text-underline-offset:2px}.iak p a:hover,.iak li a:hover{color:var(--cuivre)}.iak .sources{margin-top:52px;padding-top:20px;border-top:1px solid var(--ligne)}.iak .sources p.t{font-family:var(--sans);font-weight:500;font-size:13px;letter-spacing:.18em;text-transform:uppercase;color:var(--teal-deep);margin:0 0 14px}.iak .sources ul li{font-family:var(--sans);font-weight:300;font-size:14.5px;line-height:1.6;margin-bottom:10px;padding-left:22px}.iak .sources ul li:before{width:5px;height:5px;top:.7em}.iak .sources a{color:var(--teal-deep)}.iak .aller-plus-loin{background:var(--paper);border:1px solid var(--ligne);border-radius:12px;padding:22px 26px;margin:34px 0}.iak .aller-plus-loin p.t{font-family:var(--sans);font-weight:500;font-size:12.5px;letter-spacing:.18em;text-transform:uppercase;color:var(--cuivre);margin:0 0 12px}.iak .aller-plus-loin ul{margin:0}.iak .aller-plus-loin li{font-size:16.5px;margin-bottom:8px}<\/style>\n<div class=\"iak\">\n<header class=\"hero\">\n<div class=\"wrap\">\n<p class=\"eyebrow\">R&eacute;cup&eacute;ration &middot; Sports d&rsquo;endurance<\/p>\n<h1>L&rsquo;importance de la r&eacute;cup&eacute;ration dans les sports d&rsquo;endurance<\/h1>\n<p class=\"lede\">En course &agrave; pied, en cyclisme ou en triathlon, la r&eacute;cup&eacute;ration n&rsquo;est pas une pause dans l&rsquo;entra&icirc;nement. C&rsquo;est une partie de l&rsquo;entra&icirc;nement.<\/p>\n<div class=\"rule\"><\/div>\n<\/div>\n<\/header>\n<div class=\"wrap\">\n<h2>Pourquoi la r&eacute;cup&eacute;ration est essentielle<\/h2>\n<p>Les sports d&rsquo;endurance sollicitent intens&eacute;ment les muscles et les articulations, s&eacute;ance apr&egrave;s s&eacute;ance. C&rsquo;est pendant les temps de repos, et non pendant l&rsquo;effort, que le corps consolide le travail fourni. Sans ces temps-l&agrave;, on empile la fatigue sans en r&eacute;colter les b&eacute;n&eacute;fices.<\/p>\n<ul>\n<li><strong>Consolider les progr&egrave;s<\/strong> : les fibres sollicit&eacute;es &agrave; l&rsquo;entra&icirc;nement se r&eacute;parent et se renforcent au repos.<\/li>\n<li><strong>Limiter le risque de blessure<\/strong> : la fatigue accumul&eacute;e sur les muscles et les articulations est un terrain propice aux p&eacute;pins.<\/li>\n<li><strong>Pr&eacute;server l&rsquo;&eacute;quilibre hormonal<\/strong> : un entra&icirc;nement trop dense sans repos suffisant perturbe cet &eacute;quilibre, notamment autour du cortisol.<\/li>\n<li><strong>Tenir dans la dur&eacute;e<\/strong> : la fra&icirc;cheur mentale compte autant que la forme physique sur une saison enti&egrave;re.<\/li>\n<\/ul>\n<h2>Comment bien r&eacute;cup&eacute;rer<\/h2>\n<h3>Le sommeil d&rsquo;abord<\/h3>\n<p>C&rsquo;est le pilier, et de loin. Visez 7 &agrave; 9 heures par nuit, &agrave; des horaires r&eacute;guliers. C&rsquo;est pendant le sommeil que l&rsquo;organisme consacre le plus de ressources &agrave; sa r&eacute;cup&eacute;ration.<\/p>\n<h3>L&rsquo;alimentation ensuite<\/h3>\n<p>Apr&egrave;s une s&eacute;ance, associez des prot&eacute;ines pour les muscles, des glucides pour reconstituer les r&eacute;serves de glycog&egrave;ne et de bonnes graisses. Et buvez r&eacute;guli&egrave;rement au fil de la journ&eacute;e, pas seulement pendant l&rsquo;effort.<\/p>\n<h3>Le repos actif<\/h3>\n<p>Les jours faciles ne sont pas des jours perdus. Marche, v&eacute;lo souple, natation tranquille : l&rsquo;id&eacute;e est de faire circuler sans agresser, en gardant l&rsquo;intensit&eacute; basse.<\/p>\n<h3>&Eacute;couter ses signaux<\/h3>\n<p>Sommeil d&eacute;grad&eacute;, motivation en berne, jambes lourdes qui tra&icirc;nent : ce sont des indicateurs &agrave; prendre au s&eacute;rieux. Si vous suivez votre <a href=\"\/quest-ce-que-la-vfc-ou-hrv\/\">variabilit&eacute; de fr&eacute;quence cardiaque (VFC)<\/a>, regardez la tendance sur plusieurs jours plut&ocirc;t qu&rsquo;une valeur isol&eacute;e.<\/p>\n<h2>La place des produits IAKOTA<\/h2>\n<p>Les surmatelas et masques de nuit IAKOTA sont pens&eacute;s pour accompagner la nuit, ce moment o&ugrave; le corps se repose le plus longuement. La technologie Minoxis associe deux m&eacute;canismes physiques passifs : la r&eacute;flexion des infrarouges &eacute;mis naturellement par le corps et la reconnexion &agrave; la terre. Sans &eacute;lectronique, sans source d&rsquo;&eacute;nergie, sans substance active.<\/p>\n<div class=\"note\">\n<p><strong>Ce que montrent nos mesures.<\/strong> Lors d&rsquo;une &eacute;tude pilote men&eacute;e au CNEA de Font-Romeu avec 27 athl&egrave;tes de trail, une &eacute;volution favorable de la VFC (RMSSD) a &eacute;t&eacute; observ&eacute;e &agrave; 48 heures dans le groupe &eacute;quip&eacute;. R&eacute;sultat pr&eacute;liminaire, sur un effectif r&eacute;duit, qu&rsquo;une th&egrave;se en cours jusqu&rsquo;en 2028 doit confirmer.<\/p>\n<\/div>\n<p class=\"closing\">Dans les sports d&rsquo;endurance, les gains ne se font pas seulement &agrave; l&rsquo;entra&icirc;nement mais aussi dans les heures qui suivent. Bien manger, bien s&rsquo;hydrater, lever le pied quand il faut et surtout bien dormir : c&rsquo;est le socle. Les produits IAKOTA viennent s&rsquo;y ajouter, discr&egrave;tement, nuit apr&egrave;s nuit.<\/p>\n<div class=\"aller-plus-loin\">\n<p class=\"t\">Pour aller plus loin<\/p>\n<ul>\n<li><a href=\"\/comment-optimiser-la-recuperation-apres-un-triathlon\/\">Comment optimiser sa r&eacute;cup&eacute;ration apr&egrave;s un triathlon<\/a><\/li>\n<li><a href=\"\/quest-ce-que-la-vfc-ou-hrv\/\">Qu&rsquo;est-ce que la VFC, ou HRV ?<\/a><\/li>\n<li><a href=\"\/le-role-de-la-microcirculation-dans-la-recuperation-et-la-performance\/\">Le r&ocirc;le de la microcirculation dans la r&eacute;cup&eacute;ration<\/a><\/li>\n<\/ul>\n<\/div>\n<div class=\"sources\">\n<p class=\"t\">Sources<\/p>\n<ul>\n<li>Kellmann M et al. <em>Recovery and Performance in Sport: Consensus Statement.<\/em> Int J Sports Physiol Perform, 2018. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29345524\/\" target=\"_blank\" rel=\"noopener\">Consulter<\/a><\/li>\n<li>Institut National du Sommeil et de la Vigilance. <em>Le sommeil dans la r&eacute;cup&eacute;ration des athl&egrave;tes et des para-athl&egrave;tes.<\/em> <a href=\"https:\/\/institut-sommeil-vigilance.org\/le-sommeil-dans-la-recuperation-des-athletes-et-des-para-athletes\/\" target=\"_blank\" rel=\"noopener\">Consulter<\/a><\/li>\n<li>Inserm. <em>Dossier Sommeil : m&eacute;canismes, cycles et fonctions.<\/em> <a href=\"https:\/\/www.inserm.fr\/dossier\/sommeil\/\" target=\"_blank\" rel=\"noopener\">Consulter<\/a><\/li>\n<\/ul>\n<\/div>\n<div class=\"cta-wrap\"><a class=\"cta\" href=\"https:\/\/iakota.com\/boutique\/\">D&eacute;couvrir la gamme IAKOTA<\/a><\/div>\n<\/div>\n<\/div>\n<p>[\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>C\u00f3mo optimizar el proceso de recuperaci\u00f3n para mejorar el rendimiento y prevenir lesiones.<\/p>","protected":false},"author":2,"featured_media":157,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[43],"tags":[],"dipi_cpt_category":[],"class_list":["post-6270","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recuperation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La r\u00e9cup\u00e9ration dans les sports d&#039;endurance - Iakota<\/title>\n<meta name=\"description\" content=\"Course, cyclisme, triathlon : la r\u00e9cup\u00e9ration fait partie de l&#039;entra\u00eenement. 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