{"id":8777,"date":"2026-05-21T17:04:29","date_gmt":"2026-05-21T15:04:29","guid":{"rendered":"https:\/\/tmp.en-forme.fr\/?p=8777"},"modified":"2026-05-21T17:08:14","modified_gmt":"2026-05-21T15:08:14","slug":"cardio-training-2026-les-meilleurs-exercices-pour-bruler-des-calories-et-ameliorer-lendurance","status":"publish","type":"post","link":"https:\/\/tmp.en-forme.fr\/?p=8777","title":{"rendered":"Cardio Training 2026 : Les Meilleurs Exercices pour Br\u00fbler des Calories et Am\u00e9liorer l’Endurance"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t

LES DONN\u00c9ES D'ABORD.<\/h2>\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
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Le cardio-training est un domaine satur\u00e9 d’opinions. Voici ce que les mesures disent.<\/p>\t\t\t\t\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

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t

D\u00c9PENSE CALORIQUE COMPAR\u00c9E \u2014 Personne de 70kg, 30 minutes<\/h2>\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
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Exercice<\/strong><\/p><\/td>

Kcal\/30min<\/strong><\/p><\/td>

Impact articulaire<\/strong><\/p><\/td>

Niveau requis<\/strong><\/p><\/td><\/tr>

Course \u00e0 pied (10 km\/h)<\/strong><\/p><\/td>

350<\/p><\/td>

\u00c9lev\u00e9<\/p><\/td>

Interm\u00e9diaire<\/p><\/td><\/tr>

V\u00e9lo
(effort mod\u00e9r\u00e9)<\/strong><\/p><\/td>

210<\/p><\/td>

Faible<\/p><\/td>

D\u00e9butant<\/p><\/td><\/tr>

Natation (crawl)<\/strong><\/p><\/td>

280<\/p><\/td>

Tr\u00e8s faible<\/p><\/td>

Interm\u00e9diaire<\/p><\/td><\/tr>

Corde \u00e0 sauter<\/strong><\/p><\/td>

420<\/p><\/td>

Moyen<\/p><\/td>

Interm\u00e9diaire<\/p><\/td><\/tr>

HIIT (protocole Tabata)<\/strong><\/p><\/td>

380-500<\/p><\/td>

Variable<\/p><\/td>

Interm\u00e9diaire+<\/p><\/td><\/tr>

Marche rapide (6km\/h)<\/strong><\/p><\/td>

160<\/p><\/td>

Tr\u00e8s faible<\/p><\/td>

D\u00e9butant<\/p><\/td><\/tr>

Rameur (ergom\u00e8tre)<\/strong><\/p><\/td>

310<\/p><\/td>

Faible<\/p><\/td>

Interm\u00e9diaire<\/p><\/td><\/tr>

Burpees<\/strong><\/p><\/td>

400<\/p><\/td>

Moyen<\/p><\/td>

Interm\u00e9diaire<\/p><\/td><\/tr>

V\u00e9lo elliptique<\/strong><\/p><\/td>

250<\/p><\/td>

Faible<\/p><\/td>

D\u00e9butant<\/p><\/td><\/tr>

Escalier
(step-up)<\/strong><\/p><\/td>

330<\/p><\/td>

Moyen<\/p><\/td>

D\u00e9butant<\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\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

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t

ANALYSE DES DONN\u00c9ES<\/h2>\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
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Observation 1 : La corde \u00e0 sauter est, \u00e0 impact articulaire \u00e9quivalent \u00e0 la course, le meilleur rapport d\u00e9pense\/investissement mat\u00e9riel (co\u00fbt : 5 \u00e0 20\u20ac). Elle est syst\u00e9matiquement sous-utilis\u00e9e dans les recommandations grand public.<\/p>

Observation 2 : Le HIIT (High Intensity Interval Training) pr\u00e9sente la fourchette la plus large car la d\u00e9pense d\u00e9pend directement de l’intensit\u00e9 des intervalles. Un HIIT mal calibr\u00e9 consomme moins de calories qu’une marche rapide. Un HIIT bien ex\u00e9cut\u00e9 les double.<\/p>

Observation 3 : L’effet EPOC (Excess Post-Exercise Oxygen Consumption) \u2014 calories br\u00fbl\u00e9es apr\u00e8s l’effort \u2014 est significativement plus \u00e9lev\u00e9 pour le HIIT que pour le cardio en zone a\u00e9robie constante. Sur 24 heures, l’avantage r\u00e9el du HIIT est de +15 \u00e0 +25% par rapport \u00e0 ces chiffres.<\/p>\t\t\t\t\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

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t

RECOMMANDATIONS PAR PROFIL<\/h2>\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
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

D\u00e9butant absolu, pas de douleurs articulaires<\/h3>

Marche rapide 3x\/semaine \u2192 V\u00e9lo ou elliptique 2x\/semaine \u2192 Introduction progressive de la course sur 6-8 semaines.<\/p>

Interm\u00e9diaire, objectif perte de poids<\/h3>

2 s\u00e9ances HIIT + 2 s\u00e9ances cardio continu d’intensit\u00e9 mod\u00e9r\u00e9e par semaine. Le HIIT g\u00e9n\u00e8re l’effet EPOC. Le cardio continu construit la base a\u00e9robie. Les deux ensemble optimisent la d\u00e9pense totale.<\/p>

Probl\u00e8mes articulaires (genou, hanche)<\/h3>

V\u00e9lo, natation, rameur, elliptique. \u00c9viter absolument la corde \u00e0 sauter, la course et les burpees jusqu’\u00e0 r\u00e9\u00e9ducation compl\u00e8te.<\/p>\t\t\t\t\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

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t

LE CHIFFRE QU'ON RETIENT<\/h2>\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
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

150 minutes de cardio d’intensit\u00e9 mod\u00e9r\u00e9e par semaine (ou 75 minutes d’intensit\u00e9 \u00e9lev\u00e9e) : c’est le seuil recommand\u00e9 par l’OMS pour des b\u00e9n\u00e9fices cardiovasculaires significatifs. Soit 21 minutes par jour. Rien de r\u00e9volutionnaire. Tout dans l’ex\u00e9cution.<\/strong><\/p>\t\t\t\t\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":"

LES DONN\u00c9ES D’ABORD. Le cardio-training est un domaine satur\u00e9 d’opinions. Voici ce que les mesures disent. D\u00c9PENSE CALORIQUE COMPAR\u00c9E \u2014 Personne de 70kg, 30 minutes Exercice Kcal\/30min Impact articulaire Niveau requis Course \u00e0 pied (10 km\/h) 350 \u00c9lev\u00e9 Interm\u00e9diaire V\u00e9lo (effort mod\u00e9r\u00e9) 210 Faible D\u00e9butant Natation (crawl) 280 Tr\u00e8s faible Interm\u00e9diaire Corde \u00e0 sauter 420<\/p>\n","protected":false},"author":1,"featured_media":8778,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[60],"tags":[],"class_list":{"0":"post-8777","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-forme"},"_links":{"self":[{"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=\/wp\/v2\/posts\/8777","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=8777"}],"version-history":[{"count":4,"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=\/wp\/v2\/posts\/8777\/revisions"}],"predecessor-version":[{"id":8782,"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=\/wp\/v2\/posts\/8777\/revisions\/8782"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=\/wp\/v2\/media\/8778"}],"wp:attachment":[{"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=8777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=8777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tmp.en-forme.fr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=8777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}