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Amastar

Progresser grâce au fractionné

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Malheureusement je n'ai pas d'informations scientifiques à vous donner sur ce sujet, seulement des conseils établis grâce à mon expérience. Ce post est principalement là pour ceux qui comme moi veulent s'améliorer en course à pied et qui n'aime pas trop la routine des "course de 30 min en vitesse croisière". 

 

LE FRACTIONNÉ

  • 1. En quoi ça consiste
  • 2. Les avantages
  • 3. Comment le pratiquer

 

1. En quoi ça consiste

 

Le fractionné n'est rien d'autres qu'une façon différentes d'aborder la course à pied, beaucoup de personnes trouvent que courir un certain temps devient vite redondant, et bien souvent ça ne donne pas envie de se dépasser, donc le progrès est limité. Là où le fractionné intervient c'est dans la multitude de façon d'en faire qu'il propose, vous pouvez vous entraîner tous les jours et ne jamais refaire la même session. Le but est de se donner à fond pour respecter les temps que vous vous donnez, c'est en atteignant les objectifs que vous créez à chaque session que vous allez vous améliorer.

 

2. Les avantages

 

Contrairement à la course à pied où l'on s'exerce souvent à travailler sur la durée tout en ayant une vitesse constante, le fractionné se sert de la vitesse et de l'intensité de l'exercice pour augmenter (considérablement) votre endurance. En fractionné vous allez par exemple courir rapidement pendant une minute et ensuite ralentir (sans vous arrêtez) pour vous reposez pendant quinze secondes, refaire ce cycle 20 fois en alternant les deux phases sans jamais vous arrêtez ou dépasser le temps de repos. 

Donc en totalisant le temps de course vous aurez couru pendant 25 minutes, 20 minutes à une allure rapide et 5 à une allure moyenne qui vous aura servi à vous reposer. 

Votre but au début sera de trouver votre vitesse maximale qui puisse vous permettre de courir pendant la minute entière tout en ayant récupérer pendant les 15 secondes pour recommencer le cycle plusieurs fois. De cette façon, petit à petit, votre vitesse moyenne augmentera et vous pourrez donc parcourir des longues distances plus rapidement. 

La plupart des personnes pratiquant le fractionné que je connais ont vu une amélioration de leur vitesse moyenne en quelques mois.

Personnellement, en 4 mois de pratique j'ai réussit à augmenter mon allure de 3km/h, passant de 12 à 15km/h sur un parcours de 5km/h. 

Pour récapituler:

-Vous allez rapidement améliorer la gestion de votre respiration grâce à des sessions intensives

-Vous allez améliorer votre allure moyenne en courant plus rapidement sur des temps plus courts

-Vous allez en chier, et en redemander. Car le fait d'atteindre vos objectifs en vous donnant à fond va vous donner goût au fractionné

 

3. Comment le pratiquer

 

 Alors ce point là est très simple, avant chaque session vous devez établir un cycle que vous allez reproduire le plus de fois possible ou alors un certain nombres de fois.

Prenez pour base un ratio course/repos de 3/1. Cela peut très bien être 3 minutes de course pour 1 de repos, ou 45s de course pour 15 de repos. Plus le temps de course sera court plus vous pourrez accélérer, le but étant de respecter les temps le plus possible. Voici quelques exemples de cycles à faire.

Temps:

-20s en "sprint" et 10s de repos

-45s à allure rapide et 15s de repos

-1mn30 à allure rapide et 30s de repos

-3mn à allure rapide et 1mn de repos

 

Distance:

-100m pour 5s de repos

-200m pour 15s de repos

-400m pour 40s de repos

-1km pour 1mn30 de repos

 

*J'entends par repos une course à faible allure, il faut au maximum éviter de marcher ou de s'arrêter. 

 

J'espère que ce post vous sera utile, je n'ai malheureusement pas la connaissance pour apporter des "preuves" à ce que j'ai dit, seulement une expérience personnelle. Que dire sinon que j'espère que vous progresserez à coup sûr en pratiquant le fractionné. Pour les plus courageux ou les sados faire du fractionné sur une distance est très douloureux, car le temps n'est pas là pour vous aidez à garder une allure sur une durée fixe, le but est de se dépasser pour arriver à faire le meilleur temps possible.

 

Amastar, en espérant que le post soit bien compréhensible :D

 

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While individual results may vary, the positive reviews and expert opinions suggest that Phenoman Me Gummies can be an effective part of a healthy lifestyle. As always, it is recommended to consult with a healthcare professional before starting any new supplement regimen. By considering the comprehensive insights provided in this guide, UK consumers can make an informed decision about whether Phenoman Me Gummies are the right choice for their health and wellness needs.
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The gummies offer a flavorful alternative to traditional pills and powders, making them an attractive option for those who prefer a more palatable form of supplementation. Key Ingredients Understanding the ingredients is crucial to evaluating the effectiveness of any supplement. Phenoman Me Gummies contain a range of natural components, each contributing to the product's overall health benefits: ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Garcinia Cambogia: Known for its weight loss properties, Garcinia Cambogia contains hydroxycitric acid (HCA), which is believed to block fat production and suppress appetite. Apple Cider Vinegar: Renowned for its detoxifying properties, apple cider vinegar can aid digestion and support weight loss. Green Tea Extract: Rich in antioxidants, green tea extract helps boost metabolism and enhance fat burning. Vitamin B12: Essential for energy production, Vitamin B12 supports metabolism and overall vitality. Caffeine: Known for its stimulant effects, caffeine can increase alertness and boost metabolic rate. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Benefits of Phenoman Me Gummies Phenoman Me Gummies offer several potential benefits, making them a popular choice among health-conscious consumers in the UK: Weight Loss Support: The combination of Garcinia Cambogia, green tea extract, and apple cider vinegar can help enhance fat burning and reduce appetite, contributing to weight loss. Increased Energy Levels: Ingredients like caffeine and Vitamin B12 provide an energy boost, helping to combat fatigue and improve focus. Improved Metabolism: The natural ingredients in these gummies can support a faster metabolism, aiding in more efficient calorie burning. Enhanced Digestion: Apple cider vinegar promotes healthy digestion, reducing bloating and improving gut health. Convenient and Tasty: Unlike traditional supplements, Phenoman Me Gummies are easy to consume and have a pleasant taste, making them more likely to be used consistently. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Potential Side Effects While Phenoman Me Gummies are generally well-tolerated, some individuals may experience side effects due to the ingredients. Common side effects can include: Digestive Issues: Some users may experience mild digestive discomfort, such as bloating or stomach upset, particularly from apple cider vinegar. Caffeine Sensitivity: Those sensitive to caffeine might experience jitteriness, increased heart rate, or difficulty sleeping. Allergic Reactions: Rarely, individuals may have allergic reactions to certain ingredients, leading to symptoms like itching, swelling, or difficulty breathing. It is always advisable to consult with a healthcare professional before starting any new supplement, especially for individuals with pre-existing health conditions or those taking other medications. Customer Reviews Customer feedback is a valuable resource for assessing the real-world effectiveness of a product. Here’s a summary of what UK consumers are saying about Phenoman Me Gummies: ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Positive Reviews Many users report significant benefits from using Phenoman Me Gummies, including: Effective Weight Loss: Numerous reviews highlight successful weight loss journeys, with users noting reductions in body fat and improved body composition. Increased Energy: Users frequently mention feeling more energetic and less fatigued, attributing this to the gummies. Convenience: The ease of use and pleasant taste are commonly praised, making it easier for users to stick to their supplement routine. Negative Reviews However, not all reviews are positive. Some users have reported issues such as: Minimal Results: A minority of users did not experience the desired weight loss or energy boost, suggesting that the product may not work for everyone. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Side Effects: A few reviews mention experiencing side effects like digestive discomfort or jitteriness due to caffeine. Expert Opinions Health and wellness experts provide additional insights into the potential effectiveness of Phenoman Me Gummies. Here’s a look at what some experts have to say: Nutritionists: Generally, nutritionists agree that while the ingredients in Phenoman Me Gummies can support weight loss and health, they should be used in conjunction with a balanced diet and regular exercise for best results. Dietitians: Dietitians emphasize the importance of considering overall lifestyle and diet when evaluating the effectiveness of any supplement. They note that while these gummies can be a helpful tool, they are not a magic solution. How to Use Phenoman Me Gummies For optimal results, it is important to follow the recommended usage instructions: Dosage: The typical recommended dosage is two gummies per day. However, users should read the product label for specific instructions. Timing: Gummies can be taken at any time of day, but taking them in the morning might help boost energy levels throughout the day. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Consistency: Regular use is key. Consistency in taking the supplement will contribute to more noticeable results. Where to Buy Phenoman Me Gummies in the UK Phenoman Me Gummies are available from various sources in the UK: Official Website: Purchasing directly from the official website ensures that you are getting the genuine product and may provide access to discounts or special offers. Online Retailers: Major online retailers like Amazon may also carry the product, offering convenience and potential for customer reviews. Health Stores: Some physical health stores and pharmacies may stock Phenoman Me Gummies, allowing for in-person purchases. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Pricing and Value for Money The cost of Phenoman Me Gummies can vary depending on the retailer and any ongoing promotions. Generally, the price is competitive with other similar supplements on the market. When evaluating value for money, consider factors such as the quality of ingredients, effectiveness, and convenience of the product. Conclusion Phenoman Me Gummies present a promising option for individuals in the UK looking to support their weight loss and overall health goals. With a blend of natural ingredients known for their beneficial effects, these gummies offer a convenient and tasty alternative to traditional supplements. While individual results may vary, the positive reviews and expert opinions suggest that Phenoman Me Gummies can be an effective part of a healthy lifestyle. As always, it is recommended to consult with a healthcare professional before starting any new supplement regimen. By considering the comprehensive insights provided in this guide, UK consumers can make an informed decision about whether Phenoman Me Gummies are the right choice for their health and wellness needs.
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