{"id":5798,"date":"2019-03-06T15:43:40","date_gmt":"2019-03-06T14:43:40","guid":{"rendered":"https:\/\/preprod2.atlasformen.fr\/blog\/?p=5798"},"modified":"2023-09-08T14:53:07","modified_gmt":"2023-09-08T12:53:07","slug":"preparer-randonnee","status":"publish","type":"post","link":"https:\/\/www.atlasformen.fr\/blog\/bouger\/randonnee\/preparer-randonnee\/","title":{"rendered":"Se pr\u00e9parer physiquement avant une randonn\u00e9e"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5798\" class=\"elementor elementor-5798\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-43c085ac elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"43c085ac\" 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-100 elementor-top-column elementor-element elementor-element-3e550351\" data-id=\"3e550351\" 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-dfd163e elementor-widget elementor-widget-text-editor\" data-id=\"dfd163e\" 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\t\t<p><em>Si la randonn\u00e9e p\u00e9destre est accessible \u00e0 tous, il est<\/em> cependant<em> important de ne pas surestimer ses capacit\u00e9s physiques. Toute personne en bonne sant\u00e9 peut emprunter des sentiers de randonn\u00e9e faciles. En revanche, se lancer dans une randonn\u00e9e en montagne d\u2019une journ\u00e9e ou partir pour plusieurs jours de rando, m\u00eame en plaine, ne s\u2019improvise pas !<\/em><\/p>\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-a132ec5 elementor-widget elementor-widget-text-editor\" data-id=\"a132ec5\" 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\t\t<h2>Bien \u00e9valuer sa condition physique, ses forces et ses faiblesses<\/h2>\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-e1e7796 elementor-widget elementor-widget-text-editor\" data-id=\"e1e7796\" 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\t\t<p>Si vous ne faites pas de sport depuis des ann\u00e9es ou avez toujours \u00e9t\u00e9 s\u00e9dentaire,<strong> ne vous risquez pas dans une rando sportive ou itin\u00e9rante, sans pr\u00e9paration physique en amont !<\/strong> Votre randonn\u00e9e p\u00e9destre se transformerait vite en v\u00e9ritable calvaire et il y a fort \u00e0 parier que vous seriez contraint d\u2019abandonner en cours de route\u2026 ce qui serait dommage !<\/p>\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-9a4dd55 elementor-widget elementor-widget-text-editor\" data-id=\"9a4dd55\" 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\t\t<p>Pour \u00e9valuer votre forme physique, <strong>testez-vous sur des randonn\u00e9es assez courtes puis montez en puissance tout doucement<\/strong>. Cela vous permettra d\u2019estimer au mieux votre niveau de forme. Vous identifierez aussi quand et o\u00f9 \u00ab cela commence \u00e0 coincer \u00bb ! <strong>Vous d\u00e9couvrirez, ainsi, vos points forts et vos points faibles \u00e0 travailler tout particuli\u00e8rement pour progresser<\/strong>.<\/p>\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-f0bd7c3 elementor-widget elementor-widget-heading\" data-id=\"f0bd7c3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Se fixer un objectif pr\u00e9cis et raisonnable<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-572cdc7 elementor-widget elementor-widget-text-editor\" data-id=\"572cdc7\" 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\t\t<p>Pour \u00e9tablir votre pr\u00e9paration physique,<strong> vous devez d\u00e9finir pr\u00e9cis\u00e9ment votre objectif.<\/strong> Souhaitez-vous effectuer une randonn\u00e9e d\u2019une journ\u00e9e ou de plusieurs jours ? En montagne ou sur terrain plat ? <strong>Cela d\u00e9terminera le type d\u2019effort \u00e0 fournir, la dur\u00e9e sur laquelle vous devrez fournir cet effort et l\u2019\u00e9quipement de randonn\u00e9e p\u00e9destre<\/strong> (et donc le poids du sac \u00e0 dos !) que vous aurez \u00e0 porter.<\/p>\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-d3eadee elementor-widget elementor-widget-text-editor\" data-id=\"d3eadee\" 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\t\t<p>Soyez raisonnable : pour rester motiv\u00e9, votre objectif doit \u00eatre atteignable. Et n\u2019oubliez pas que <strong>plus l\u2019\u00e9cart entre votre condition physique actuelle et votre objectif rando est grand, plus il vous faudra de temps<\/strong> pour vous pr\u00e9parer physiquement.<\/p>\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-d67bc8a elementor-widget elementor-widget-heading\" data-id=\"d67bc8a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Se donner du temps<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-56987a3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"56987a3\" 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-50 elementor-inner-column elementor-element elementor-element-71ef3cc\" data-id=\"71ef3cc\" 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-08309e8 elementor-widget elementor-widget-text-editor\" data-id=\"08309e8\" 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\t\t<p><strong>Une pr\u00e9paration physique n\u00e9cessite du temps.<\/strong> M\u00eame avec un entra\u00eenement intensif, vous n\u2019allez pas <strong>vous transformer en une ou deux semaines !<\/strong> De plus, \u00e0 vouloir trop en faire, vous risquez de vous blesser avant m\u00eame de partir. <strong>Plus vous anticiperez, plus vous prendrez de temps pour votre pr\u00e9paration, plus vous aurez de chances d\u2019atteindre votre objectif !<\/strong><\/p>\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-11b08ec elementor-widget elementor-widget-text-editor\" data-id=\"11b08ec\" 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\t\t<p>Bien qu\u2019il n\u2019y ait pas de r\u00e8gle absolue &#8211; chaque personne et chaque projet \u00e9tant unique \u2013 on peut estimer par exemple qu\u2019<strong>une personne randonnant d\u00e9j\u00e0 \u00e0 la journ\u00e9e en montagne aura besoin d\u2019environ 1 \u00e0 2 mois de pr\u00e9paration<\/strong> pour s\u2019engager dans une rando en moyenne montagne d\u2019une semaine\u2026 alors qu\u2019il faudra <strong>6 \u00e0 9 mois pour une personne en bonne forme physique mais sans exp\u00e9rience et plut\u00f4t s\u00e9dentaire.<\/strong><\/p>\t\t\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-50 elementor-inner-column elementor-element elementor-element-33725a2\" data-id=\"33725a2\" 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-7ba9127 elementor-widget elementor-widget-image\" data-id=\"7ba9127\" 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\t\t<img  fetchpriority=\"high\" decoding=\"async\" width=\"682\" height=\"1024\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-682x1024.jpg\"  class=\"attachment-large size-large wp-image-6236\" alt=\"Marche\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-682x1024.jpg 682w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-200x300.jpg 200w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-768x1153.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-16x24.jpg 16w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-24x36.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-32x48.jpg 32w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2.jpg 1154w\" sizes=\"(max-width: 682px) 100vw, 682px\" \/><noscript><img  fetchpriority=\"high\" decoding=\"async\" width=\"682\" height=\"1024\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-682x1024.jpg\"  class=\"attachment-large size-large wp-image-6236\" alt=\"Marche\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-682x1024.jpg 682w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-200x300.jpg 200w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-768x1153.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-16x24.jpg 16w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-24x36.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2-32x48.jpg 32w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-65-2.jpg 1154w\" sizes=\"(max-width: 682px) 100vw, 682px\" \/><\/noscript>\t\t\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b28111 elementor-widget elementor-widget-heading\" data-id=\"5b28111\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Les 3 grands domaines \u00e0 travailler<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7f57f37 elementor-widget elementor-widget-text-editor\" data-id=\"7f57f37\" 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\t\t<p>Pour se pr\u00e9parer physiquement, il faut :<\/p>\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-2b4ce4b elementor-widget elementor-widget-heading\" data-id=\"2b4ce4b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Am\u00e9liorer son endurance<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-89d6cff elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"89d6cff\" 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-50 elementor-inner-column elementor-element elementor-element-87f718c\" data-id=\"87f718c\" 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-756e520 elementor-widget elementor-widget-image\" data-id=\"756e520\" 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\t\t<img  decoding=\"async\" width=\"3832\" height=\"3833\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4.jpg\"  class=\"attachment-full size-full wp-image-5846\" alt=\"endurance\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4.jpg 3832w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-150x150.jpg 150w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-300x300.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-768x768.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-1024x1024.jpg 1024w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-80x80.jpg 80w\" sizes=\"(max-width: 3832px) 100vw, 3832px\" \/><noscript><img  decoding=\"async\" width=\"3832\" height=\"3833\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4.jpg\"  class=\"attachment-full size-full wp-image-5846\" alt=\"endurance\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4.jpg 3832w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-150x150.jpg 150w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-300x300.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-768x768.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-1024x1024.jpg 1024w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Endurance-4-80x80.jpg 80w\" sizes=\"(max-width: 3832px) 100vw, 3832px\" \/><\/noscript>\t\t\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-f71051f\" data-id=\"f71051f\" 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-ec731cd elementor-widget elementor-widget-text-editor\" data-id=\"ec731cd\" 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\t\t<p><strong>La course \u00e0 pied, le <a href=\"https:\/\/www.atlasformen.fr\/sports-et-loisirs\/velo-520.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">v\u00e9lo<\/span><\/a> et la natation sont de bons moyens de travailler votre endurance.<\/strong> Pour la course \u00e0 pied, courrez si possible sur de la terre et non sur du b\u00e9ton ; c\u2019est mieux pour les articulations ! De m\u00eame, <strong>alternez si possible terrain plat et terrain vallonn\u00e9<\/strong> pour varier les plaisirs et les difficult\u00e9s.<\/p>\t\t\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 class=\"elementor-element elementor-element-a08bd86 elementor-widget elementor-widget-heading\" data-id=\"a08bd86\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. R\u00e9aliser des exercices cardio<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-a2891d3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2891d3\" 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-50 elementor-inner-column elementor-element elementor-element-154fb38\" data-id=\"154fb38\" 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-2bc659b elementor-widget elementor-widget-text-editor\" data-id=\"2bc659b\" 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\t\t<p>L\u00e0 encore, <strong>la course \u00e0 pied, la marche rapide et la <a href=\"https:\/\/www.atlasformen.fr\/homme\/sous-vetements\/maillots-de-bain-13250.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"text-decoration: underline;\">natation<\/span> <\/a>constituent une bonne base<\/strong>. Si vous travaillez en salle, pensez aussi au rameur. Enfin, <strong>faites des s\u00e9ries d\u2019exercices dit \u00ab explosifs \u00bb<\/strong> : jumping jacks (sauts en \u00e9cartant les jambes et en levant les bras), criss cross jumps (sauts en croisant les bras et les jambes), sutter steps (mont\u00e9e de genoux), burpees, etc.<\/p>\t\t\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-50 elementor-inner-column elementor-element elementor-element-e46720a\" data-id=\"e46720a\" 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-cdd6c00 elementor-widget elementor-widget-image\" data-id=\"cdd6c00\" 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\t\t<img  decoding=\"async\" width=\"3833\" height=\"3832\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio.jpg\"  class=\"attachment-full size-full wp-image-5819\" alt=\"Cardio\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio.jpg 3833w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-150x150.jpg 150w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-300x300.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-768x768.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-1024x1024.jpg 1024w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-80x80.jpg 80w\" sizes=\"(max-width: 3833px) 100vw, 3833px\" \/><noscript><img  decoding=\"async\" width=\"3833\" height=\"3832\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio.jpg\"  class=\"attachment-full size-full wp-image-5819\" alt=\"Cardio\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio.jpg 3833w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-150x150.jpg 150w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-300x300.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-768x768.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-1024x1024.jpg 1024w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Cardio-80x80.jpg 80w\" sizes=\"(max-width: 3833px) 100vw, 3833px\" \/><\/noscript>\t\t\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-21c2e55 elementor-widget elementor-widget-heading\" data-id=\"21c2e55\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Faire du renforcement musculaire<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aff6926 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aff6926\" 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-50 elementor-inner-column elementor-element elementor-element-ce289e0\" data-id=\"ce289e0\" 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-dddfbd1 elementor-widget elementor-widget-image\" data-id=\"dddfbd1\" 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\t\t<img  loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2.jpg\"  class=\"attachment-full size-full wp-image-5829\" alt=\"Hydratation\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2.jpg 600w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2-150x150.jpg 150w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2-300x300.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2-80x80.jpg 80w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><noscript><img  loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"600\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2.jpg\"  class=\"attachment-full size-full wp-image-5829\" alt=\"Hydratation\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2.jpg 600w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2-150x150.jpg 150w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2-300x300.jpg 300w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Hydratation-2-80x80.jpg 80w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/noscript>\t\t\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-835801c\" data-id=\"835801c\" 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-0ee5e68 elementor-widget elementor-widget-text-editor\" data-id=\"0ee5e68\" 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\t\t<p><strong>Veillez \u00e0 travailler aussi bien le bas du corps que le haut :<\/strong> mollets, cuisses, fessiers, ceinture abdominale, dos, bras et \u00e9paules\u2026 tous seront sollicit\u00e9s ! <br \/><strong>Prenez toujours le temps de r\u00e9cup\u00e9rer entre 2 exercices ou 2 s\u00e9ances ; c\u2019est essentiel pour progresser.<\/strong> De m\u00eame, n\u2019oubliez pas de boire durant les entra\u00eenements.<\/p>\t\t\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 class=\"elementor-element elementor-element-99306c3 elementor-widget elementor-widget-heading\" data-id=\"99306c3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Bien doser sa pr\u00e9paration<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a775ba elementor-widget elementor-widget-text-editor\" data-id=\"6a775ba\" 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\t\t<p>Il n\u2019y a pas de recette miracle ou universelle, chaque individu \u00e9tant diff\u00e9rent. <strong>Vo<\/strong><strong>us allez apprendre \u00e0 vous conna\u00eetre et d\u00e9finir ainsi, peu \u00e0 peu, le rythme et l\u2019intensit\u00e9 de votre entra\u00eenement.<\/strong> Quelques r\u00e8gles g\u00e9n\u00e9rales peuvent toutefois \u00eatre rappel\u00e9es :<\/p>\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-594ff15 elementor-widget elementor-widget-heading\" data-id=\"594ff15\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Allez-y progressivement\u2026 mais r\u00e9guli\u00e8rement !<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0af6e27 elementor-widget elementor-widget-text-editor\" data-id=\"0af6e27\" 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\t\t<p><strong>Inutile de vous infliger des entra\u00eenements au-dessus de vos forces<\/strong> qui vous mettraient dans le rouge directement. <strong>Inutile, aussi, de pr\u00e9voir des plages horaires incompatibles avec vos disponibilit\u00e9s r\u00e9elle<\/strong>s ; vous ne tiendriez pas longtemps. <strong>D\u00e9butez en douceur mais imposez-vous des cr\u00e9neaux d\u2019entra\u00eenement r\u00e9guliers<\/strong> et essayez de vous y tenir. Le plus dur est de commencer. Au bout d\u2019un ou deux mois, le pli sera pris et <strong>vous augmenterez, de vous-m\u00eame, la dur\u00e9e ou l\u2019intensit\u00e9 de votre entra\u00eenement.<\/strong><\/p>\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-05da76a elementor-widget elementor-widget-heading\" data-id=\"05da76a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Variez les plaisirs \u2026 pour ne pas vous lasser !<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-638192d elementor-widget elementor-widget-text-editor\" data-id=\"638192d\" 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\t\t<p>Alterner marche rapide, course \u00e0 pied, v\u00e9lo ou natation permet de <strong>rendre les entra\u00eenements moins r\u00e9p\u00e9titifs<\/strong> et donc ne pas se lasser. Cela permet aussi de <strong>solliciter le corps diff\u00e9remment<\/strong>, ce qui est bien. <strong>Varier les plaisirs<\/strong> ne signifie pas pour autant s\u2019imposer toutes les formes d\u2019exercices possibles. Si vous avez horreur de la natation par exemple, rayez-la de votre liste.<\/p>\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-1b4478f elementor-widget elementor-widget-heading\" data-id=\"1b4478f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Restez motiv\u00e9 \u2026 pour tenir !<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-33de614 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"33de614\" 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-50 elementor-inner-column elementor-element elementor-element-7c55152\" data-id=\"7c55152\" 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-d1be34e elementor-widget elementor-widget-text-editor\" data-id=\"d1be34e\" 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\t\t<p>Si vous craigniez de flancher, <strong>parlez de votre projet rando et de votre entra\u00eenement autour de vous<\/strong> ; cela vous aidera \u00e0 tenir bon (on n\u2019aime pas s\u2019avouer vaincu et baisser les bras devant les autres !). <strong>Motivez des amis pour qu\u2019ils s\u2019entra\u00eenent avec vous<\/strong> ; \u00e0 plusieurs, c\u2019est parfois plus facile ! Pensez \u00e0 la rando que vous souhaitez faire dans quelques mois et <strong>notez vos progr\u00e8s, cela vous re-boostera.<\/strong><\/p>\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-67c51ea elementor-widget elementor-widget-text-editor\" data-id=\"67c51ea\" 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\t\t<p>Enfin, si vous vous entra\u00eenez pour une rando de plusieurs jours, <strong>pr\u00e9parez-vous mentalement.<\/strong><\/p>\t\t\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-50 elementor-inner-column elementor-element elementor-element-dc4e5b2\" data-id=\"dc4e5b2\" 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-f4868ff elementor-widget elementor-widget-image\" data-id=\"f4868ff\" 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\t\t<img  loading=\"lazy\" decoding=\"async\" width=\"682\" height=\"1024\"  src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-lazy-src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-682x1024.jpg\"  class=\"attachment-large size-large wp-image-6228\" alt=\"Randonn\u00e9e entre amis\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-682x1024.jpg 682w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-200x300.jpg 200w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-768x1153.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-16x24.jpg 16w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-24x36.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-32x48.jpg 32w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2.jpg 1154w\" sizes=\"(max-width: 682px) 100vw, 682px\" \/><noscript><img  loading=\"lazy\" decoding=\"async\" width=\"682\" height=\"1024\"  src=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-682x1024.jpg\"  class=\"attachment-large size-large wp-image-6228\" alt=\"Randonn\u00e9e entre amis\" srcset=\"https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-682x1024.jpg 682w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-200x300.jpg 200w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-768x1153.jpg 768w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-16x24.jpg 16w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-24x36.jpg 24w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2-32x48.jpg 32w, https:\/\/media.atlasformen.com\/blogmedia\/uploads\/2019\/03\/Atlas-life-style-bass-def-517-2.jpg 1154w\" sizes=\"(max-width: 682px) 100vw, 682px\" \/><\/noscript>\t\t\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-94259f7 elementor-widget elementor-widget-text-editor\" data-id=\"94259f7\" 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\t\t<p><strong>Il y aura toujours des petits al\u00e9as<\/strong> : ampoules aux pieds, petit mat\u00e9riel cass\u00e9, temps moins cl\u00e9ment que pr\u00e9vu, etc. <strong>En avoir conscience et s\u2019y pr\u00e9parer vous aidera \u00e0 mieux relever ces petits d\u00e9fis<\/strong> et \u00e0 supporter ces d\u00e9sagr\u00e9ments. Et l\u00e0, c<strong>e ne sont plus les jambes qui comptent mais la t\u00eate qui vous permettra de continuer \u00e0 avancer.<\/strong> Rappelez-vous que m\u00eame si sur le coup c\u2019est un peu dur, ces d\u00e9sagr\u00e9ments deviennent parfois nos meilleurs souvenirs et apr\u00e8s votre randonn\u00e9e, <strong>vous n\u2019en serez que plus fiers !<\/strong><\/p>\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-c01ad70 elementor-widget elementor-widget-text-editor\" data-id=\"c01ad70\" 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\t\t<p><strong>Quelle sera la destination de votre prochaine randonn\u00e9e ? Racontez-nous en commentaires !<\/strong><\/p>\t\t\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>Si la randonn\u00e9e p\u00e9destre est accessible \u00e0 tous, il est cependant important de ne pas surestimer ses capacit\u00e9s physiques. Toute personne en bonne sant\u00e9 peut emprunter des sentiers de randonn\u00e9e faciles. En revanche, se lancer dans une randonn\u00e9e en montagne d\u2019une journ\u00e9e ou partir pour plusieurs jours de rando, m\u00eame en plaine, ne s\u2019improvise pas &hellip;<\/p>\n","protected":false},"author":2,"featured_media":5827,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[113,143],"tags":[165,185],"class_list":["post-5798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouger","category-randonnee","tag-bouger","tag-randonnee"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Se pr\u00e9parer physiquement avant une randonn\u00e9e | Atlas For Men<\/title>\r\n<meta name=\"description\" content=\"Se lancer dans une randonn\u00e9e d&#039;un ou plusieurs jours ne s\u2019improvise pas ! 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