{"id":4356,"date":"2020-01-21T17:30:39","date_gmt":"2020-01-21T16:30:39","guid":{"rendered":"https:\/\/blog.walleriana.com\/?p=4356"},"modified":"2022-06-13T14:39:58","modified_gmt":"2022-06-13T13:39:58","slug":"adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap","status":"publish","type":"post","link":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/","title":{"rendered":"Adopter une routine sportive : 8 conseils pour tenir le cap !"},"content":{"rendered":"\n<p style=\"text-align: justify;\">Chaque d\u00e9but d\u2019ann\u00e9e est l\u2019occasion de faire un point sur les mois pass\u00e9s et de se fixer de nouveaux objectifs pour ceux \u00e0 venir. Adopter une routine sportive est probablement la plus commune de toutes les r\u00e9solutions de d\u00e9but d\u2019ann\u00e9e, mais aussi la plus difficile \u00e0 tenir. Il suffit de jeter un \u0153il \u00e0 la courbe de fr\u00e9quentation des salles de sport au fil des mois pour comprendre que la motivation laisse vite la place \u00e0 la fl\u00e9mingyte aig\u00fce !<\/p>\n<p style=\"text-align: justify;\"><strong>Pour installer une routine sportive efficace et durable<\/strong>, il faut :<\/p>\n<ul>\n<li style=\"text-align: justify;\">s\u2019\u00e9couter<\/li>\n<li style=\"text-align: justify;\">se donner quelques coups de pieds au derri\u00e8re de temps en temps,<\/li>\n<li style=\"text-align: justify;\"><strong>rester bienveillant envers soi-m\u00eame,<\/strong><\/li>\n<li style=\"text-align: justify;\">se fixer des objectifs atteignables.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">On vous aide donc \u00e0 r\u00e9aliser une routine sportive pour cette nouvelle ann\u00e9e afin de garder une sant\u00e9 de fer et un moral d\u2019acier\u00a0!<\/p>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h2 style=\"text-align: justify;\">1\u00b0 Adopter une nouvelle routine sportive : d\u00e9finir &amp; fixer ses objectifs<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4359\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-1.jpg\" alt=\"Adopter une routine sportive en fixant ses objectifs\" width=\"1000\" height=\"687\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1-300x206.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1-768x528.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1-200x137.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1-370x254.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1-570x392.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1-770x529.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-1-844x580.jpg 844w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\">Si l\u2019on veut tenir un cap, il faut se <strong>fixer quelques objectifs en fonction de ce que l\u2019on attend de cette nouvelle routine sportive.<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\">Souhaite-t-on perdre du poids ou modeler sa silhouette\u00a0?<\/li>\n<li style=\"text-align: justify;\">D\u00e9sire-t-on am\u00e9liorer sa forme physique, augmenter sa capacit\u00e9 respiratoire\u00a0?<\/li>\n<li style=\"text-align: justify;\">Cherche-t-on \u00e0 se ressourcer et \u00e0 booster sa concentration ?<\/li>\n<li style=\"text-align: justify;\">Veut-on participer \u00e0 une \u00e9preuve sportive ?<\/li>\n<li style=\"text-align: justify;\">Pr\u00e9f\u00e8re-t-on le sport en salle ou les activit\u00e9s au grand air ?<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">En fonction des r\u00e9ponses apport\u00e9es, il sera plus ais\u00e9 d\u2019adopter tel ou tel rythme sportif.<\/p>\n<p style=\"text-align: justify;\"><strong>On reste accroch\u00e9 \u00e0 ses objectifs en les rendant accessibles.<\/strong> En effet, rien de sert de fixer la barre trop haut, cela peut pousser \u00e0 abandonner sa routine. <strong>Mieux vaut plut\u00f4t commencer doucement, quitte \u00e0 augmenter le rythme des s\u00e9ances avec le temps !<\/strong><\/p>\n<p>\u00a0<\/p>\n<h2 style=\"text-align: justify;\">2\u00b0 Planifier ses s\u00e9ances semaine apr\u00e8s semaine<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4360\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-2.jpg\" alt=\"Planifier ses s\u00e9ances semaine apr\u00e8s semaine\" width=\"1000\" height=\"750\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2-300x225.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2-768x576.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2-200x150.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2-370x278.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2-570x428.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2-770x578.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-2-773x580.jpg 773w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\">En planifiant ses s\u00e9ances chaque semaine, <strong>cela nous permet de coller au mieux \u00e0 notre emploi du temps professionnel et personnel.<\/strong> Prendre soin de soi, oui, mais il ne s\u2019agit pas de d\u00e9laisser toutes les activit\u00e9s parall\u00e8les qui font du bien \u00e0 notre moral\u00a0!<\/p>\n<ul>\n<li style=\"text-align: justify;\"><strong>L\u2019avantage<\/strong> \u00e0 planifier chaque semaine ? On peut progresser rapidement en augmentant la cadence petit \u00e0 petit.<\/li>\n<li style=\"text-align: justify;\"><strong>L\u2019inconv\u00e9nient<\/strong>\u00a0: il ne s\u2019agit pas de sauter ses s\u00e9ances sous pr\u00e9texte que Jean-Michel Soiffard a pr\u00e9vu un ap\u00e9ro trois fois cette semaine\u00a0!<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">On s\u2019\u00e9coute donc, on fixe ses s\u00e9ances en d\u00e9but de semaine et on tient le cap\u00a0!<\/p>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h2 style=\"text-align: justify;\">3\u00b0 Varier les activit\u00e9s pour faire travailler tout le corps<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4361\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-3.jpg\" alt=\"Varier les activit\u00e9s sportives pour faire travailler tout le corps\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-300x200.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-768x512.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-200x133.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-370x247.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-270x180.jpg 270w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-570x380.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-770x514.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-3-870x580.jpg 870w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\">Une routine sportive, c\u2019est bien, mais pourquoi ne pas varier les plaisirs afin de faire travailler tout son corps ? <strong>Pratiquer des activit\u00e9s diff\u00e9rentes peut permettre de fournir un effort compl\u00e9mentaire<\/strong> et donc, de <strong>diminuer les risques de blessure<\/strong>.<\/p>\n<p style=\"text-align: justify;\">Ainsi, le <strong>yoga<\/strong> peut venir en compl\u00e9ment de la <strong>course \u00e0 pied<\/strong> pour travailler la respiration et le <strong>gainage<\/strong>, d\u00e9tendre les muscles et les \u00e9tirer. Cela peut aider \u00e0 \u00eatre plus endurant durant la course tout en travaillant la <strong>souplesse<\/strong> des muscles.<\/p>\n<p style=\"text-align: justify;\">On peut aussi allier <strong>renforcement musculaire<\/strong> (avec quelques exercices de musculation et de gainage sur tapis) et <strong>natation<\/strong>.<\/p>\n<p style=\"text-align: justify;\">A chacun de trouver sa pratique\u00a0pour installer une routine sportive efficace et agr\u00e9able\u00a0!<\/p>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h2 style=\"text-align: justify;\">4\u00b0 S\u2019\u00e9chauffer avant chaque entra\u00eenement pour ne pas se faire mal<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4362\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-4.jpg\" alt=\"S'\u00e9chauffer avant chaque entra\u00eenement\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-300x200.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-768x512.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-200x133.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-370x247.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-270x180.jpg 270w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-570x380.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-770x514.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-4-870x580.jpg 870w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\"><strong>Pour garder une bonne routine sportive sans se blesser, on pense \u00e0 bien s\u2019\u00e9chauffer avant chaque entra\u00eenement.<\/strong><\/p>\n<ul>\n<li style=\"text-align: justify;\">Rotations (des \u00e9paules, des poignets, des chevilles et des rotules),<\/li>\n<li style=\"text-align: justify;\">Etirements dynamiques (des bras, des \u00e9paules, des cuisses et des mollets),<\/li>\n<li style=\"text-align: justify;\">Flexions\/extensions (des chevilles, des poignets)\u2026<\/li>\n<\/ul>\n<p>L\u2019\u00e9chauffement doit faire partie \u00e0 part enti\u00e8re de notre routine sportive !<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><em>Note \u00e0 soi-m\u00eame\u00a0: en hiver, on ne l\u00e9sine pas sur les \u00e9chauffements\u00a0et on met les bouch\u00e9es doubles pour \u00e9viter la casse\u00a0!<\/em><\/p>\n<\/blockquote>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h2 style=\"text-align: justify;\">5\u00b0 Penser \u00e0 bien s\u2019hydrater pour tenir le rythme<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4363\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-5.jpg\" alt=\"Bien s'hydrater pour garder le rythme\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-300x200.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-768x512.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-200x133.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-370x247.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-270x180.jpg 270w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-570x380.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-770x514.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-5-870x580.jpg 870w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\">L\u2019hydratation doit faire partie de la routine sportive au m\u00eame titre que les \u00e9chauffements. <strong>Une bonne hydratation permet de mieux oxyg\u00e9ner les muscles<\/strong> et ainsi, d\u2019am\u00e9liorer sa condition physique et ses performances sportives.<\/p>\n<p style=\"text-align: justify;\">Si l\u2019on pr\u00e9f\u00e8re l\u2019eau min\u00e9rale, on peut cependant se pr\u00e9parer un petit th\u00e9 bien chaud de temps en temps\u00a0!<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><em>Note \u00e0 soi-m\u00eame : on \u00e9vite les boissons trop sucr\u00e9es, qui n\u2019apportent rien de bon pour le corps\u2026<\/em><\/p>\n<\/blockquote>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h2 style=\"text-align: justify;\">6\u00b0 Manger \u00e9quilibr\u00e9 pour garder le cap de sa routine sportive<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4364\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-6b.jpg\" alt=\"Manger \u00e9quilibr\u00e9 pour garder le cap de sa routine sportive\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-300x200.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-768x512.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-200x133.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-370x247.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-270x180.jpg 270w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-570x380.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-770x514.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-6b-870x580.jpg 870w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\">Une alimentation \u00e9quilibr\u00e9e est indispensable pour tenir dans la dur\u00e9e. Un <strong>apport r\u00e9gulier en prot\u00e9ines<\/strong> permet de tenir pendant l\u2019effort et est essentiel au bon fonctionnement de nos muscles.<\/p>\n<p style=\"text-align: justify;\">Pour les v\u00e9g\u00e9tariens, l\u2019apport en prot\u00e9ines peut tr\u00e8s bien \u00eatre r\u00e9alis\u00e9 en pr\u00e9parant des recettes alternatives. On peut, pour cela, r\u00e9aliser des plats \u00e0 base de pois chiche, d\u2019amandes, de quinoa, ou toute autre l\u00e9gumineuse qui nous inspire !<\/p>\n<blockquote>\n<p style=\"text-align: justify;\"><em>Note \u00e0 soi-m\u00eame : si l\u2019on peut pr\u00e9voir quelques \u00e9carts de temps en temps, on \u00e9vite les repas pantagru\u00e9liques qui ont tendance \u00e0 nous couper les jambes !<\/em><\/p>\n<\/blockquote>\n<p><em>Jetez un \u0153il \u00e0 nos <a href=\"\/mag\/alimentation-jambes-legeres-sante-gambettes\/\" target=\"_blank\" rel=\"noopener noreferrer\">recettes pour garder les jambes l\u00e9g\u00e8res<\/a> !<\/em><\/p>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h2 style=\"text-align: justify;\">7\u00b0 Le sport en musique, c\u2019est quand m\u00eame plus sympa\u00a0!<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4365\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-7.jpg\" alt=\"Le sport en musique, c\u2019est quand m\u00eame plus sympa\u00a0!\" width=\"1000\" height=\"666\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-300x200.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-768x511.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-200x133.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-370x246.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-270x180.jpg 270w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-570x380.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-770x513.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-7-871x580.jpg 871w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\">On mise sur des <strong>rythmes correspondant \u00e0 son activit\u00e9 du moment<\/strong>, on cr\u00e9\u00e9 sa playlist et on s\u2019y met\u00a0! <a href=\"https:\/\/open.spotify.com\/search\/yoga\" target=\"_blank\" rel=\"noopener noreferrer\">Spotify<\/a> permet m\u00eame de choisir des playlist pr\u00e9d\u00e9finies en fonction de son humeur et de son activit\u00e9. Alors pourquoi s\u2019en priver\u00a0?<\/p>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h2 style=\"text-align: justify;\">8\u00b0 Pourquoi ne pas se motiver avec un groupe d\u2019amis\u00a0?<\/h2>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-4366\" src=\"https:\/\/mag.walleriana.com\/wp-content\/uploads\/2020\/01\/routine-sportive-8.jpg\" alt=\"Pourquoi ne pas se motiver avec un groupe d\u2019amis\u00a0?\" width=\"1000\" height=\"667\" srcset=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8.jpg 1000w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-300x200.jpg 300w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-768x512.jpg 768w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-200x133.jpg 200w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-370x247.jpg 370w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-270x180.jpg 270w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-570x380.jpg 570w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-770x514.jpg 770w, https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive-8-870x580.jpg 870w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/p>\n<p style=\"text-align: justify;\">Etablir une routine sportive c\u2019est bien, le faire avec un groupe d\u2019amis, c\u2019est mieux\u00a0! Cela permet de se motiver lorsqu\u2019on a un petit coup de mou, et de tenir le cap dans la dur\u00e9e en partageant ses progr\u00e8s en direct.<\/p>\n<p style=\"text-align: justify;\">Si on est du genre plut\u00f4t solitaire, on peut cr\u00e9er un petit groupe (sur Whatsapp ou Messenger par exemple) ou <strong>chacun partage ses objectifs et indique aux autres ce qu\u2019il est parvenu \u00e0 r\u00e9aliser au cours de la semaine.<\/strong><\/p>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n<h3 style=\"text-align: justify;\">Et vous, avez-vous mis en place une routine sportive en ce d\u00e9but d\u2019ann\u00e9e\u00a0?<\/h3>\n<p style=\"text-align: justify;\">Dites-nous tout en commentaire, et n&rsquo;h\u00e9sitez pas \u00e0 partager cet article pour motiver vos amis\/coll\u00e8gues !<\/p>\n<p style=\"text-align: justify;\">\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Chaque d\u00e9but d\u2019ann\u00e9e est l\u2019occasion de faire un point sur les mois pass\u00e9s et de se fixer de nouveaux objectifs&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4367,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending"},"categories":[1248],"tags":[25,1266,169],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.6 (Yoast SEO v19.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>8 conseils pour adopter une routine sportive durable - Walleriana Mag<\/title>\n<meta name=\"description\" content=\"8 conseils pour vous aider \u00e0 adopter une routine sportive efficace et durable, afin de garder une sant\u00e9 de fer et un moral d\u2019acier\u00a0tout au long de l&#039;ann\u00e9e !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Adopter une routine sportive : 8 conseils pour tenir le cap !\" \/>\n<meta property=\"og:description\" content=\"Chaque d\u00e9but d\u2019ann\u00e9e est l\u2019occasion de faire un point sur les mois pass\u00e9s et de se fixer de nouveaux objectifs pour ceux \u00e0 venir. Adopter une routine\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/\" \/>\n<meta property=\"og:site_name\" content=\"Libella - Le Mag\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/WallerianaTheShop\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-21T16:30:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-06-13T13:39:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Juliette - Walleriana\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Juliette - Walleriana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/#organization\",\"name\":\"Walleriana\",\"url\":\"https:\/\/www.walleriana.com\/mag\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/walleriana.com\/mag\/wp-content\/uploads\/2021\/05\/Favicon-Walleriana.jpg\",\"contentUrl\":\"https:\/\/walleriana.com\/mag\/wp-content\/uploads\/2021\/05\/Favicon-Walleriana.jpg\",\"width\":496,\"height\":317,\"caption\":\"Walleriana\"},\"image\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/#website\",\"url\":\"https:\/\/www.walleriana.com\/mag\/\",\"name\":\"Libella - Le Mag\",\"description\":\"Le Mag bien-\u00eatre &amp; style des jambes l\u00e9g\u00e8res\",\"publisher\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.walleriana.com\/mag\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#primaryimage\",\"url\":\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg\",\"contentUrl\":\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg\",\"width\":1000,\"height\":668,\"caption\":\"Adopter une routine sportive en d\u00e9but d'ann\u00e9e, et s'y tenir\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#webpage\",\"url\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/\",\"name\":\"8 conseils pour adopter une routine sportive durable - Walleriana Mag\",\"isPartOf\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#primaryimage\"},\"datePublished\":\"2020-01-21T16:30:39+00:00\",\"dateModified\":\"2022-06-13T13:39:58+00:00\",\"description\":\"8 conseils pour vous aider \u00e0 adopter une routine sportive efficace et durable, afin de garder une sant\u00e9 de fer et un moral d\u2019acier\u00a0tout au long de l'ann\u00e9e !\",\"breadcrumb\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Le mag walleriana\",\"item\":\"https:\/\/www.walleriana.com\/mag\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Adopter une routine sportive : 8 conseils pour tenir le cap !\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#webpage\"},\"author\":{\"name\":\"Juliette - Walleriana\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/#\/schema\/person\/5baeac92243646b67742f8d3441398d9\"},\"headline\":\"Adopter une routine sportive : 8 conseils pour tenir le cap !\",\"datePublished\":\"2020-01-21T16:30:39+00:00\",\"dateModified\":\"2022-06-13T13:39:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#webpage\"},\"wordCount\":1044,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg\",\"keywords\":[\"bien-\u00eatre\",\"routine sportive\",\"sant\u00e9\"],\"articleSection\":[\"Sport\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/#\/schema\/person\/5baeac92243646b67742f8d3441398d9\",\"name\":\"Juliette - Walleriana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.walleriana.com\/mag\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/ce9c5a3e6e33bfab4a2e0f4a7c40f9e7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/ce9c5a3e6e33bfab4a2e0f4a7c40f9e7?s=96&d=mm&r=g\",\"caption\":\"Juliette - Walleriana\"},\"sameAs\":[\"https:\/\/walleriana.com\",\"https:\/\/www.facebook.com\/WallerianaTheShop\/\",\"https:\/\/twitter.com\/WallerianaParis\"],\"url\":\"https:\/\/www.walleriana.com\/mag\/author\/juliettewalleriana-com\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"8 conseils pour adopter une routine sportive durable - Walleriana Mag","description":"8 conseils pour vous aider \u00e0 adopter une routine sportive efficace et durable, afin de garder une sant\u00e9 de fer et un moral d\u2019acier\u00a0tout au long de l'ann\u00e9e !","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/","og_locale":"fr_FR","og_type":"article","og_title":"Adopter une routine sportive : 8 conseils pour tenir le cap !","og_description":"Chaque d\u00e9but d\u2019ann\u00e9e est l\u2019occasion de faire un point sur les mois pass\u00e9s et de se fixer de nouveaux objectifs pour ceux \u00e0 venir. Adopter une routine","og_url":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/","og_site_name":"Libella - Le Mag","article_author":"https:\/\/www.facebook.com\/WallerianaTheShop\/","article_published_time":"2020-01-21T16:30:39+00:00","article_modified_time":"2022-06-13T13:39:58+00:00","og_image":[{"width":1000,"height":668,"url":"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg","type":"image\/jpeg"}],"author":"Juliette - Walleriana","twitter_misc":{"\u00c9crit par":"Juliette - Walleriana","Dur\u00e9e de lecture estim\u00e9e":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/www.walleriana.com\/mag\/#organization","name":"Walleriana","url":"https:\/\/www.walleriana.com\/mag\/","sameAs":[],"logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.walleriana.com\/mag\/#\/schema\/logo\/image\/","url":"https:\/\/walleriana.com\/mag\/wp-content\/uploads\/2021\/05\/Favicon-Walleriana.jpg","contentUrl":"https:\/\/walleriana.com\/mag\/wp-content\/uploads\/2021\/05\/Favicon-Walleriana.jpg","width":496,"height":317,"caption":"Walleriana"},"image":{"@id":"https:\/\/www.walleriana.com\/mag\/#\/schema\/logo\/image\/"}},{"@type":"WebSite","@id":"https:\/\/www.walleriana.com\/mag\/#website","url":"https:\/\/www.walleriana.com\/mag\/","name":"Libella - Le Mag","description":"Le Mag bien-\u00eatre &amp; style des jambes l\u00e9g\u00e8res","publisher":{"@id":"https:\/\/www.walleriana.com\/mag\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.walleriana.com\/mag\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#primaryimage","url":"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg","contentUrl":"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg","width":1000,"height":668,"caption":"Adopter une routine sportive en d\u00e9but d'ann\u00e9e, et s'y tenir"},{"@type":"WebPage","@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#webpage","url":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/","name":"8 conseils pour adopter une routine sportive durable - Walleriana Mag","isPartOf":{"@id":"https:\/\/www.walleriana.com\/mag\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#primaryimage"},"datePublished":"2020-01-21T16:30:39+00:00","dateModified":"2022-06-13T13:39:58+00:00","description":"8 conseils pour vous aider \u00e0 adopter une routine sportive efficace et durable, afin de garder une sant\u00e9 de fer et un moral d\u2019acier\u00a0tout au long de l'ann\u00e9e !","breadcrumb":{"@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Le mag walleriana","item":"https:\/\/www.walleriana.com\/mag\/"},{"@type":"ListItem","position":2,"name":"Adopter une routine sportive : 8 conseils pour tenir le cap !"}]},{"@type":"Article","@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#article","isPartOf":{"@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#webpage"},"author":{"name":"Juliette - Walleriana","@id":"https:\/\/www.walleriana.com\/mag\/#\/schema\/person\/5baeac92243646b67742f8d3441398d9"},"headline":"Adopter une routine sportive : 8 conseils pour tenir le cap !","datePublished":"2020-01-21T16:30:39+00:00","dateModified":"2022-06-13T13:39:58+00:00","mainEntityOfPage":{"@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#webpage"},"wordCount":1044,"commentCount":0,"publisher":{"@id":"https:\/\/www.walleriana.com\/mag\/#organization"},"image":{"@id":"https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#primaryimage"},"thumbnailUrl":"https:\/\/www.walleriana.com\/mag\/wp-content\/uploads\/2020\/01\/routine-sportive.jpg","keywords":["bien-\u00eatre","routine sportive","sant\u00e9"],"articleSection":["Sport"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.walleriana.com\/mag\/adopter-une-routine-sportive-8-conseils-pour-tenir-le-cap\/#respond"]}]},{"@type":"Person","@id":"https:\/\/www.walleriana.com\/mag\/#\/schema\/person\/5baeac92243646b67742f8d3441398d9","name":"Juliette - Walleriana","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.walleriana.com\/mag\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/ce9c5a3e6e33bfab4a2e0f4a7c40f9e7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/ce9c5a3e6e33bfab4a2e0f4a7c40f9e7?s=96&d=mm&r=g","caption":"Juliette - Walleriana"},"sameAs":["https:\/\/walleriana.com","https:\/\/www.facebook.com\/WallerianaTheShop\/","https:\/\/twitter.com\/WallerianaParis"],"url":"https:\/\/www.walleriana.com\/mag\/author\/juliettewalleriana-com\/"}]}},"_links":{"self":[{"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/posts\/4356"}],"collection":[{"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/comments?post=4356"}],"version-history":[{"count":15,"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/posts\/4356\/revisions"}],"predecessor-version":[{"id":5122,"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/posts\/4356\/revisions\/5122"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/media\/4367"}],"wp:attachment":[{"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/media?parent=4356"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/categories?post=4356"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.walleriana.com\/mag\/wp-json\/wp\/v2\/tags?post=4356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}