{"id":7171,"date":"2021-08-01T11:56:01","date_gmt":"2021-08-01T09:56:01","guid":{"rendered":"https:\/\/trailetmacadam.fr\/WP\/?p=7171"},"modified":"2025-01-26T12:00:38","modified_gmt":"2025-01-26T11:00:38","slug":"les-thermes","status":"publish","type":"post","link":"https:\/\/trailetmacadam.fr\/WP\/les-thermes\/","title":{"rendered":"Lexique course \u00e0 pied"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"7171\" class=\"elementor elementor-7171\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-079a67e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"079a67e\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-dad3f60\" data-id=\"dad3f60\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5f3232c elementor-widget elementor-widget-text-editor\" data-id=\"5f3232c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>FCM : <\/strong><strong>F<\/strong>r\u00e9quence <strong>C<\/strong>ardiaque <strong>M<\/strong>aximum.<br \/>Elle est d\u00e9termin\u00e9e par un test sur le terrain (type Luc Leger) ou en laboratoire. <br \/>En l&#8217;absence de ce test, elle peut \u00eatre d\u00e9termin\u00e9e de fa\u00e7on approximative par le calcul suivant : (220-\u00e2ge) pour les hommes, (226-\u00e2ge) pour les femmes.<\/p><p><em>Exemple pour une femme de 40 ans : FCM = 226-40 = 186, soit :<\/em><br \/><em>\u00a0 %FCM 55 \u00e0 70% : 102 \u00e0 130 ;<\/em><br \/><em>\u00a0 %FCM 70 \u00e0 80% : 130 \u00e0 149 ;<\/em><br \/><em>\u00a0 %FCM 80 \u00e0 89% : 149 \u00e0 166 ;<\/em><br \/><em>\u00a0 %FCM 90 \u00e0 95% : 167 \u00e0 177 ;<\/em><br \/><em>\u00a0 %FCM 95 \u00e0 100% : 177 \u00e0 186<\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de40b33 elementor-widget elementor-widget-text-editor\" data-id=\"de40b33\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>VO2 Max : <\/strong>Consommation maximum d\u2019oxyg\u00e8ne qui permet de produire l\u2019\u00e9nergie maximum, c\u2019est notre cylindr\u00e9e.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dc63e5f elementor-widget elementor-widget-text-editor\" data-id=\"dc63e5f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>A\u00e9robie :<\/strong> Qui ne peut fonctionner qu&#8217;en pr\u00e9sence d&#8217;air ou d&#8217;oxyg\u00e8ne libre.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d819dc9 elementor-widget elementor-widget-text-editor\" data-id=\"d819dc9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Ana\u00e9robie :<\/strong> Qui peut fonctionner sans apport d&#8217;air ou d&#8217;oxyg\u00e8ne.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-159910b elementor-widget elementor-widget-text-editor\" data-id=\"159910b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>VMA : <\/strong><strong>V<\/strong>itesse <strong>M<\/strong>aximale <strong>A<\/strong>\u00e9robie n\u00e9cessitant l\u2019utilisation maximale d\u2019oxyg\u00e8ne (VO2 Max).<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-29192e6\" data-id=\"29192e6\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9416b2c elementor-widget elementor-widget-text-editor\" data-id=\"9416b2c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Endurance fondamentale :<\/strong> <br \/>Rythme id\u00e9al pour <strong>courir r\u00e9guli\u00e8rement<\/strong> sans risque. Car en courant \u00e0 ce rythme, on avance uniquement avec son syst\u00e8me a\u00e9robie et on ne produit pas ou tr\u00e8s peu de fatigue.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b3a13c elementor-widget elementor-widget-text-editor\" data-id=\"2b3a13c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Endurance active (seuil a\u00e9robie) : <\/strong>c\u2019est le rythme \u00e0 partir duquel le corps va devoir s\u2019employer plus intens\u00e9ment pour fournir l\u2019\u00e9nergie qui nous sert \u00e0 avancer<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a62e7f elementor-widget elementor-widget-text-editor\" data-id=\"8a62e7f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>VMA courte : <\/strong>s\u00e9ances durant lesquelles le coureur va enchainer des efforts &lt;=\u00a0 \u00e0 une minute avec une intensit\u00e9 comprise entre 95 et 100% de la VMA.<br \/>La r\u00e9cup\u00e9ration entre chacun des efforts est incompl\u00e8te. Par cons\u00e9quent elle est \u00e9gale ou inf\u00e9rieure au temps d\u2019effort.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cf4796 elementor-widget elementor-widget-text-editor\" data-id=\"9cf4796\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>La r\u00e9sistance dure : <\/strong>Rythme cardiaque allant de 90 \u00e0 95% de la FCM.<br \/><span class=\"ILfuVd\"><span class=\"hgKElc\">C&#8217;est la vitesse o\u00f9 l&#8217;on sollicite tr\u00e8s fortement le coeur. <br \/>C&#8217;est le cas lors de s\u00e9ances de fractionn\u00e9 long avec des temps d&#8217;effort de 1&#8217;30&#8221; \u00e0 3&#8242; au plus et une r\u00e9cup\u00e9ration \u00e9gale \u00e0 50% du temps d&#8217;effort.<\/span><\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-483a52d\" data-id=\"483a52d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fa388da elementor-widget elementor-widget-text-editor\" data-id=\"fa388da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Le fractionn\u00e9 :<br \/><\/strong>Sachant que :<br \/>\u00a0 &#8211; les allures rapides permettent d\u2019augmenter la vitesse,<br \/>\u00a0 &#8211; la VMA proche de 100% limite dans le temps pour les allures rapides (6 min environ), <br \/>le fractionn\u00e9 va nous permettre d\u2019augmenter le temps d\u2019entra\u00eenement \u00e0 allure rapide, de 8 \u00e0 10 min au lieu de 6 min. <br \/>On augmente la quantit\u00e9 d\u2019entra\u00eenement sans les effets de l\u2019acide lactique en effectuant un travail plus efficace et bien moins difficile.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61cab99 elementor-widget elementor-widget-image\" data-id=\"61cab99\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/basket4-unsplash-683x1024.jpg\" class=\"attachment-large size-large wp-image-7325\" alt=\"\" srcset=\"https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/basket4-unsplash-683x1024.jpg 683w, https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/basket4-unsplash-200x300.jpg 200w, https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/basket4-unsplash-768x1152.jpg 768w, https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/basket4-unsplash-1024x1536.jpg 1024w, https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/basket4-unsplash-1365x2048.jpg 1365w, https:\/\/trailetmacadam.fr\/WP\/wp-content\/uploads\/2021\/08\/basket4-unsplash-scaled.jpg 1707w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4033bc0 elementor-widget elementor-widget-text-editor\" data-id=\"4033bc0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Acide lactique : <\/strong>D\u00e9chet d\u00e9velopp\u00e9 par le corps en ana\u00e9robie (100% de la VMA et plus). Il sature les muscles d\u2019autant plus vite que nous sommes proches des 100% de la VMA, allure que l\u2019on tient 6 min pour la moyenne des coureurs.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>FCM : Fr\u00e9quence Cardiaque Maximum. Elle est d\u00e9termin\u00e9e par un test sur le terrain (type Luc Leger) ou en laboratoire. En l&#8217;absence de ce test, elle peut \u00eatre d\u00e9termin\u00e9e de fa\u00e7on approximative par le calcul suivant : (220-\u00e2ge) pour les hommes, (226-\u00e2ge) pour les femmes. Exemple pour une femme de 40 ans : FCM = [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":7321,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[53],"tags":[],"class_list":["post-7171","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cap","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lexique course \u00e0 pied - Trail &amp; MACADAM<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trailetmacadam.fr\/WP\/les-thermes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lexique course \u00e0 pied - Trail &amp; MACADAM\" \/>\n<meta property=\"og:description\" content=\"FCM : Fr\u00e9quence Cardiaque Maximum. Elle est d\u00e9termin\u00e9e par un test sur le terrain (type Luc Leger) ou en laboratoire. En l&#8217;absence de ce test, elle peut \u00eatre d\u00e9termin\u00e9e de fa\u00e7on approximative par le calcul suivant : (220-\u00e2ge) pour les hommes, (226-\u00e2ge) pour les femmes. 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