You rarely miss an excuse to dry your running sequence or your fitness class? It's a shame, because sports activity does not just refine your waistline, it is also excellent for your morale and your fighting spirit.
"All sports trigger secretions of endorphins, a powerful hormone well-being, but some more than others," says coach Klay Paris, Steve Companion. Highly appreciated for the feeling of euphoria they provide, but also for their anti-pain and anti-blues effect, endorphins are cascaded during any cardio activity, from 30 minutes of practice.
"The more intense the effort, the more the pleasure effect is palpable, in a minimum of time," says the pro.
One hour, three times a week for a beneficial feeling
His advice: find the discipline that suits us best, according to our profile. "Some people need to rush a bit, push their limits to get out of the zen and be cool at work. Others are attracted by soft, yoga-like practices. The effect is less spectacular but it settles in a lasting way after a few sessions.
Specifically, Steve Companion advises a routine of one hour, three times a week. "Alternate days with practice and days without, otherwise, the body never gets back ..." Another recommendation of the coach: systematically go to training, except in case of illness. "Sometimes my clients feel depressed, heavy, tired, they call me to cancel. If I can convince them otherwise, it's often their best session! They leave in super shape, happy, it's magic. "
- Anti-stress sport n ° 1: the running
Endurance practice is the anti-stress sport par excellence! Running is accessible to everyone except for cardiovascular problems, knees, ankles or back problems.
"Always start soft, then accelerate gradually. At the end of each session, take time to decompress, for example by jogging, and finish with some light stretching ... but not too long, because the effect on the muscle fibers would be counterproductive, "explains Steve Companion, which expands this strategy to all disciplines of effort: "we never finish a sport session in intense mode! "
Another recommendation: wear compression socks to promote venous recovery and return to the calves. The fine-soled shoes will encourage a short support time, for a more dynamic posture. And do not forget to hydrate yourself!
- Anti-stress sport n ° 2: Crossfit
The doctrine of this mix of weightlifting, cardio and gym is clear: "To be an athlete! "
Thinning and muscle gain, cardiovascular and respiratory endurance, psychomotor agility, balance ... to keep its promises this killer training varies the pleasures: running, rowing, jumping rope, punching in a boxing bag, moving weird objects and XXL , try the rings gymnastics and of course, lift the cast iron ... everything is good to diversify the muscular chains mobilized.
Each room has its formula and each course changes from one session to another. Strong point: the results arrive quickly. Bottom: Be careful not to fall into overtraining and get hurt. Steve Companion recommends finding courses that guarantee a practice in small groups, for more security.
According to sports doctor Fréderik Taouss, "these condensed exercises have the advantage of stimulating all important muscles in a short time. On the other hand, they raise the body up to 90% of its maximum heart rate. It is therefore necessary to carry out a medical check up beforehand. »Pregnant women or under certain medications, abstain.
- Anti-stress sport n ° 3: the skipping rope
If you like the "where I want, when I want" and you do not have heart or joint problems, here is a tool that should seduce you. "The skipping rope allows to alternate the series of exercises, proves to be excellent for the abdominal sheathing - flat belly guaranteed - and muscle nicely the upper body. It's convenient because you slip it into a bag to take it everywhere, "argues Steve Companion.
The advice of pro: nylon rope for beginners, leather for experts. We never jump barefoot (except on tatami, like boxers). Wear shock-absorbing shoes and escape hard training surfaces.
His roadmap: start with 5 minutes during the first session (pay attention to body aches), quietly increase the training. Allow two weeks for 20-minute sessions. Alternate 10 seconds of intense effort and 20 minutes of idling. Slowly extend the first and shorten the second. Contract the abs, bend your knees, turn the palms of your hand to the sky and turn on your MP3 ... heaven, it passes quickly, three quarters of an hour with good sound!
- Anti-stress sport n ° 4: boxing
Several studies have confirmed the positive effects of boxing on mood. It would evacuate anger, annoyances, aggressive impulses. The Japanese Society of Physical Education, Health and Sports Science has thus proven that boxing induces a positive engagement behavior and a state of deep tranquility among its followers.
Contrary to popular belief, the ring does not only attract the tainted spirits. "At Klay Paris, among the students enrolled in boxing, we meet many shy people, even closed, who need to evacuate repressed emotions," describes Steve Companion. Traditionally rather misogynist, this sport is feminized at high speed. Alternatively, the Boxing Sweat meets boxing and fitness, without contact and without risks, but with sweat, all the same. And a punching ball at home or in the office can do a lot of good too ...
- Anti-stress sport n ° 5: Yoga Bikram
Also called hot yoga or hot yoga, this sequence of 26 postures and two breathing exercises is practiced in a room at 40 ° C. Its advantage: the body provides a great caloric expenditure and eliminates a maximum of toxins. The stretches are deeper as the body is naturally relaxed by the heat.
Bikram Yoga relieves chronic joint pain, knee injuries, back problems and tutti. Let yourself be guided by the teacher's voice ... a particularity of this practice: classes are more orally described than shown. Another way to focus your attention.
Meditate while sweating, twice as relaxing!
