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LE JOURNAL arrow LE JOURNAL arrow Santé arrow La course, c’est aussi à l’intérieur…




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02-03-2011

Bien-être

La course, c'est aussi à l'intérieur…

Excellent sur le plan cardiovasculaire, le tapis de course permet en effet de rajouter des dénivelés sans supporter les contraintes – sur articulaires notamment – de la descente. Il s'avère également bien pratique lorsqu'il fait un temps à ne pas mettre un coureur à pied dehors…

Comme pour toutes les pratiques sportives qui sollicitent particulièrement le muscle cardiaque, consultez votre médecin avant de vous lancer. Vous avez son feu vert ? C'est parti !

Le tapis de course reproduit pratiquement la course en extérieur… sauf la résistance de l'air. Pour compenser ce (léger) différentiel, vous devrez ajouter 1,5% de pente sur votre tapis. Autre différence : sur tapis la foulée n'est pas tout à fait la même que sur le sol. Le simulateur en effet vous entraîne légèrement vers l'arrière.

Vous ferez donc davantage travailler vos muscles fléchisseurs.
La course sur tapis est excellente pour le cœur, nous l'avons déjà évoqué, mais aussi pour l'appareil locomoteur et les tendons. La moitié de votre masse musculaire sera mobilisée.

C'est mieux que le vélo (43%)
Le tapis de course est également bon pour le renforcement osseux. Les seniors l'apprécieront donc, pour lutter contre le risque d'ostéoporose. En revanche, c'est l'un des appareils de cardio-training les plus contraignants pour les articulations.

Allez-y doucement, surtout en cas de surpoids. En effet les contraintes appliquées sur les cartilages augmentent avec le poids. Petite astuce, augmentez l'inclinaison du tapis – et donc la pente de la course – plutôt que sa vitesse.

Conseil pratique
Commencez à marcher dès que vous mettez le tapis en route. Vous risqueriez sinon de chuter lourdement. Evitez les foulées sautillantes ou attaquées par la pointe du pied. C'est votre talon qui doit d'abord entrer en contact avec le sol, puis le pas se déroule normalement. Vous devez voir vos chaussures devant vous, et ne pas courir après votre centre de gravité comme si vous rattrapiez une chute. Gardez votre buste aussi droit que possible. Et surtout, évitez d'avoir les bras ballants.

 


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