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Aller au contenu
Les 5 bienfaits surprenants de la musculation sur votre santé Vous pensez que la musculation ne sert qu’à se faire de gros biscoteaux ?
Que tout ceux qui soulèvent de la fonte sont fans de gonflette pour crâner sur la plage cet été ?
Détrompez vous !
La musculation a de multiples vertus que vous ne pouvez pas ignorer si vous souhaitez prendre soin de votre santé !
1) La musculation permet d’améliorer sa silhouette Les sports d’endurance comme la course à pied ont de nombreux avantages pour le corps (notamment d’un point de vue cardiaque), mais ils ne renforcent pas tous les muscles du corps, comme par exemple les abdominaux ou les bras.
Un corps en bonne santé ne devrait pas avoir de déficit musculaire .
Tout déficit musculaire va forcément être compensé en sollicitant davantage d’autres muscles.
Par exemple, un déficit de musculation au niveau de la sangle abdominale entraîne un usage exagéré des muscles dorsaux au quotidien.
Ce travail anormal des muscles dorsaux peut entraîner des douleurs au niveau du dos qui peuvent devenir gênantes voire handicapantes.
La musculation permet donc de développer et de consolider une grande majorité des muscles du corps de manière ciblée.
Vous êtes une femme et vous avez peur de devenir une bodybuildeuse aux muscles surdimensionnés ? 🙂
Rassurez vous !
Le développement des muscles est plus compliqué à obtenir chez les femmes.
Il demande un entrainement et une diététique particulière…
Mesdames, la pratique de la musculation ne vous donnera pas de gros muscles, au contraire, vous allez vous tonifier et affiner votre silhouette !
Par contre pour vous messieurs, la pratique régulière de la musculation vous permettra entre autre de développer vos pectoraux, d’avoir un dos plus fort, des épaules plus larges et donc globalement une meilleure posture tout à fait appréciable au niveau esthétique 🙂
2) La musculation prévient le mal de dos Saviez vous que la majeure partie des douleurs du dos sont des douleurs d’ordre musculaire ?
Le renforcement des muscles du dos permet donc la prévention et la diminution du fameux « mal de dos » , véritable maladie chronique moderne.
Donc plus les muscles dorsaux sont toniques, plus le maintient de la colonne vertébrale est assuré.
De plus, le développement musculaire des abdominaux et des lombaires, qui jouent un rôle prépondérant dans l’équilibre du bassin, prévient efficacement le mal de dos.
Une musculature équilibrée et tonique est donc un enjeu important pour prévenir une position au quotidien trop cambrée ou un dos voûté.
3) La musculation permet de lutter contre l’ostéoporose Pour rappel, l’ostéoporose est une pathologie qui se manifeste par une fragilité excessive du squelette, due à une diminution et à l’altération de la masse osseuse (voir l’article de WikiPedia ).
Lorsque la musculation est associée à une alimentation équilibrée, cette activité devient un élément de prévention prépondérante pour lutter contre l’ostéoporose .
En effet, lorsque les muscles se contractent, ils exercent une traction sur les os sur lesquels ils sont attachés. Cette sollicitation entraîne l’os à se renforcer par accumulation du calcium .
Des mesures de densitométrie osseuse effectuées chez des femmes ayant commencé la musculation après 50 ans, montrent une diminution, puis une stabilisation de l’ostéoporose.
4) Se muscler permet de prévenir les effets du vieillissement. Le maintien d’une bonne tonicité musculaire est un facteur important pour la mobilité et l’autonomie des personnes âgées.
La musculation peut-être pratiquée même à un âge avancé !
En effet, des exercices localisés sur un muscle (que l’on appelle exercices analytiques) ne produisent quasiment pas de stress cardio-vasculaire.
En augmentant la masse musculaire (et donc la force et la masse osseuse), les seniors améliorent leur équilibre et donc leur facilité à se déplacer.
On parle même de personnes âgées qui ont pu se débarrasser de leur canne après avoir entrepris un programme de musculation.
5) La musculation améliore le bien être Comme beaucoup d’activités physiques, la musculation favorise la sécrétion d’endorphine. Cette hormone est un tranquillisant naturel qui permet de diminuer le stress.
De plus, avoir un corps plus tonique, plus fort et plus sain permet d’avoir davantage confiance en soi !
La musculation et le régime paléo La musculation fait partie intégrante du modèle Paléo…
Nos ancêtres chasseurs-cueilleurs avaient une activité physique intense et devaient très régulièrement soulever des objets lourds : bois, carcasses d’animaux, matériaux pour les abris, pierres etc…
Pour pratiquer la musculation dans le cadre du régime Paléo :
Privilégiez les mouvements explosifs à un rythme soutenu. Faîtes des exercices fonctionnels impliquant tout le corps afin de développer de larges compétences athlétiques et un très bon rapport force/poids. Idéalement, les séances ne doivent pas durer plus de 30 minutes.
Vous n’avez pas d’haltères ?
Soyez imaginatif et faites, par exemple, des exercices au poids de corps ou bien soulevez des choses lourdes que vous trouverez facilement chez vous : gros bidons rempli d’eau, des sacs de litière de votre chat, le sac à main de votre femme 🙂 , etc…
Avertissement : il peut être facile de se blesser si l’on pratique la musculation de façon négligente. Si vous êtes débutant, les exercices de musculation doivent toujours être effectués dans des positions précises et stables, avec des mouvements de corps et des poids contrôlés. Le meilleur conseil que nous puissions vous donner, afin de pratiquer en toute sécurité, est de de vous faire épauler par un coach en musculation qui saura vous créer un programme d’entrainement personnalisé.