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l’oxygène, plus tu pratiques souvent l’entraînement fractionné, plus ton organisme s’y habitue et s’adapte à son intensité. Pour cela, il améliore l’absorption de l’oxygène et ton volume pulmonaire. Dans cet objectif, l’idéal est de combiner des phases intenses et des phases plus calmes, l’alternance entre les deux améliorant ton endurance.","Apropos Sauerstoff: Je häufiger Du Intervalltraining machst, desto mehr gewöhnt sich Dein Körper daran und passt sich der Intensität an. Um das zu ermöglichen, verbessert sich die Sauerstoffaufnahme sowie Dein Lungenvolumen. Dabei hilft vor allem die Kombination aus intensiven und ruhigeren Phasen, da dieser Wechsel Deine Ausdauer besonders fordert.","Regarding oxygen: the more often you do interval training, the more your body gets used to it and adapts to the intensity level. To make this possible, oxygen intake and your lung volume improve. The combination of intense and calmer exercise phases is especially helpful, as this alternation is particularly challenging for your stamina.","@builder.io/core:TranslatedValue",{"de-EU":121,"fr-EU":122,"fr-CA":122,"en-CH":123,"en-AU":123,"en-CA":123,"nl-EU":123,"de-CH":121,"fr-CH":122,"@type":119,"en-US":123,"en-EU":123},"Kann ich mit Intervalltraining abnehmen?","Puis-je maigrir en pratiquant l’entraînement fractionné ?","Can I lose weight with interval training?",{"@type":119,"en-EU":125,"en-US":125,"de-EU":126,"fr-EU":127,"fr-CA":127,"nl-EU":125,"en-CA":125,"en-AU":125,"en-CH":125,"de-CH":126,"fr-CH":127},"Low-intensity steady state (LISS):","Dauermethode (LISS):","Low Intensity Steady State (LISS) :",{"fr-CH":129,"de-CH":130,"en-CH":131,"en-CA":131,"en-AU":131,"nl-EU":131,"fr-CA":129,"de-EU":130,"fr-EU":129,"en-US":131,"en-EU":131,"@type":119},"Un entraînement fractionné peut t’aider à maigrir car il t’aide à brûler beaucoup de calories en un temps très court. Ta musculature a en outre besoin de beaucoup d’énergie pour se régénérer. En association avec une alimentation saine et équilibrée, tu peux donc obtenir de bons résultats sur la balance grâce à l’entraînement fractionné.","Regelmäßiges Intervalltraining kann Dich beim Abnehmen unterstützen, ja. Denn es hilft Dir, in kurzer Zeit viele Kalorien zu verbrennen. Außerdem benötigt Deine Muskulatur viel Energie für die Regeneration. In Kombination mit einer gesunden, ausgewogenen Ernährung kannst Du mit Intervalltraining also gute Erfolge auf der Waage erzielen.","Regular interval training can help you lose weight, yes. Because it helps you to burn a lot of calories in a short amount of time. In addition, your muscles need a lot of energy to regenerate. So, in combination with a healthy, balanced diet, you can be sure you’ll see good results on the scale with interval training.",{"fr-CA":133,"fr-EU":133,"de-EU":134,"en-CH":135,"en-CA":135,"nl-EU":135,"en-AU":135,"de-CH":134,"fr-CH":133,"@type":119,"en-US":135,"en-EU":135},"L’effort intense répété stimule la combustion des graisses. En comparaison avec les exercices cardio habituels, l’interval training te permet de brûler 36 % de graisses en plus, pendant et également après l’entraînement. En effet, en associant activité physique et exercices cardio intenses, tu bénéficies de l’effet de post-combustion ; cela signifie que tu continues à utiliser de l’énergie même une fois ton entraînement terminé.","Die wiederkehrende intensive Belastung regt Deine Fettverbrennung an. Im Vergleich zu gewöhnlichem Ausdauertraining kannst Du bei Intervalltraining bis zu 36 % mehr Fett verbrennen - während des Trainings und auch danach. Denn dank der Kombination aus Bewegung und gesteigerter Herzleistung profitierst Du vom sogenannten Nachbrenneffekt – das heißt, Du verbrauchst noch Energie, selbst, wenn Du schon längst wieder auf dem Sofa liegst.","The recurring, intense form of exercise stimulates fat burning. Compared to regular endurance training, interval training allows you to burn up to 36% more fat – during and after the workout. Thanks to the combination of exercise and increased cardiac output, you will benefit from what’s called the afterburn effect – that is, your body will continue to burn energy even after you’ve made it back to the couch.",{"de-CH":137,"fr-CH":138,"fr-EU":138,"de-EU":137,"fr-CA":138,"en-CH":139,"en-AU":139,"nl-EU":139,"en-CA":139,"en-US":139,"en-EU":139,"@type":119},"Wann sollte ich Intervalltraining machen?","Quand effectuer un entraînement fractionné ?","When should I do interval training?",{"de-EU":141,"fr-CA":142,"fr-EU":142,"en-CH":143,"en-CA":143,"nl-EU":143,"en-AU":143,"de-CH":141,"fr-CH":142,"@type":119,"en-US":143,"en-EU":143},"Du trainierst mit gleichbleibender Belastung bei niedriger oder moderater Intensität. Bei einer Trainingsdauer von ca. 60 Minuten bleibt Deine Herzfrequenz in einem Bereich von 60-80 % der max. Herzfrequenz. So kannst Du mehrmals pro Woche trainieren, da Dein Körper durch die geringe Belastung nur eine kurze Erholungszeit braucht.\u003Cbr>Trainingslevel: Anfänger","Tu t’entraînes en fournissant un effort constant à intensité faible ou modérée. À raison d’environ 60 minutes d’entraînement, ta fréquence cardiaque demeure dans une fourchette de 60 à 80 % de ta fréquence cardiaque maximale. En raison du faible effort fourni, le corps n’a pas besoin d’une longue période de récupération après l’effort. Il est donc possible de s’entraîner plusieurs fois par semaine.\u003Cbr>Niveau d’entraînement : débutant","With this method, you train with a constant amount of effort at a low or moderate intensity. For a workout duration of approximately 60 minutes, your heart rate will remain within a range of 60–80% of your max. heart rate. In doing so, you can exercise several times a week, because your body only needs a short recovery time due to the light form of exertion.\u003Cbr>Exercise level: beginner",{"@type":119,"en-US":145,"en-EU":145,"fr-EU":146,"fr-CA":146,"de-EU":147,"en-CH":145,"en-CA":145,"en-AU":145,"nl-EU":145,"de-CH":147,"fr-CH":146},"High-intensity interval training (HIIT):","High Intensity Interval Training (HIIT) :","High Intensity Intervall Training (HIIT):",{"de-CH":149,"fr-CH":150,"fr-EU":150,"de-EU":149,"fr-CA":150,"en-CH":151,"en-AU":151,"nl-EU":151,"en-CA":151,"en-US":151,"en-EU":151,"@type":119},"Wie lange dauert ein Intervalltraining?","Combien de temps dure un entraînement fractionné ?","How long does interval training last?",{"en-US":153,"en-EU":153,"@type":119,"de-CH":154,"fr-CH":155,"fr-EU":155,"fr-CA":155,"de-EU":154,"en-CH":153,"en-AU":153,"en-CA":153,"nl-EU":153},"Listen, you don't have to be afraid of endurance training. It's absolutely perfect for slowly getting into the swing of things, finding your own preferences, and, most importantly, your own pace. With a little discipline, you'll quickly see initial results – not only in your endurance and fitness levels, but also on the bathroom scale and in your muscle definition. Especially in summer, endurance training is the perfect opportunity to enjoy the good weather – and in winter, you can escape from stuffy heated rooms. Either way, we're sure you'll quickly see the benefits for yourself and love interval training as much as we do.","Du siehst, Du musst keine Scheu vor Ausdauertraining haben. Es eignet sich perfekt dafür, sich langsam heranzutasten, seine eigenen Vorlieben zu finden und vor allem sein eigenes Tempo. Mit ein bisschen Disziplin wirst Du schnell erste Erfolge sehen - nicht nur beim Ausdauer- und Fitnesslevel sondern auch auf der Waage und in Deiner Muskeldefinition. Gerade im Sommer ist Ausdauertraining die perfekte Gelegenheit, um das gute Wetter zu genießen - im Winter kannst Du stickiger Heizungsluft entkommen. So oder so - wir sind uns sicher, Du wirst die Vorteile schnell für Dich erkennen und es genauso lieben wie wir.","Tu ne dois pas te laisser intimider par les exercices d’endurance. Au contraire, ils permettent d’adopter une approche douce, d’explorer ses propres préférences, et surtout, d’évoluer à son rythme. Avec un peu de discipline, tu en verras rapidement les premiers effets − non seulement au niveau de l’endurance et de la forme physique, mais aussi de la musculature et sur la balance. L’été, les exercices d’endurance sont l’occasion de s’exercer tout en profitant du beau temps et en hiver, d’échapper un instant à l’air étouffant du chauffage. Quelle que soit ta pratique, nous avons la certitude que tu en verras rapidement les avantages et que toi aussi, tu ne pourras bientôt plus t’en passer.",{"en-EU":157,"en-US":157,"@type":119,"fr-CH":158,"de-CH":159,"nl-EU":157,"en-AU":157,"en-CA":157,"en-CH":157,"fr-CA":158,"de-EU":159,"fr-EU":158},"How does that happen? You need more oxygen than necessary during your workout. Your body can’t always provide this supply right away – because the exertion keeps it busy with other bodily functions. You’ll only start getting enough oxygen once you’ve regained your composure. And since every processes in the body require energy, the body continues to consume it throughout the day.","D’où cet effet provient-il ? Pendant l’entraînement, tu as besoin de plus d’oxygène que nécessaire. Ton organisme n’est pas en mesure de le fournir immédiatement, en tout cas pas dans la même mesure, vu qu’il est sollicité par d’autres processus en raison de l’effort fourni. La production d’oxygène suit donc une fois que tu es de nouveau au repos. Et comme chaque processus de l’organisme a besoin d’énergie, celui-ci poursuit la combustion au cours de la journée.","Woher das kommt? Während des Trainings benötigst Du mehr Sauerstoff als nötig. Dein Körper kann diesen nicht immer sofort liefern – zumindest nicht in dem Ausmaß, da er durch die Anstrengung mit anderen Prozessen beschäftigt ist. Die Produktion wird nachgeholt, wenn Du wieder zur Ruhe gekommen bist. Und da jeder Vorgang im Körper Energie benötigt, wird über den Tag weiter verbrannt.",{"en-EU":161,"en-US":161,"@type":119,"de-CH":162,"fr-CH":163,"de-EU":162,"fr-CA":163,"fr-EU":163,"en-CA":161,"en-AU":161,"nl-EU":161,"en-CH":161},"[More about stamina workouts](/en-eu/magazine/sport/five-tips-for-effective-weight-loss-with-cardio-exercises/)","[Mehr über Ausdauertraining](/de-eu/magazin/sport/fuenf-tipps-fuer-effektives-abnehmen-mit-cardio-training/)","[En savoir plus sur les exercices cardio](/fr-eu/magazine/sport/cinq-conseils-pour-perdre-du-poids-efficacement-grace-au-cardio-training/)",{"@type":119,"en-US":165,"en-EU":165,"en-CH":165,"en-AU":165,"en-CA":165,"nl-EU":165,"fr-CA":166,"fr-EU":166,"de-EU":167,"fr-CH":166,"de-CH":167},"card-imageally, you can start interval training at any time. It’s important that you find the right level of exercise for you, and you shouldn’t start out with a level that’s too intense; otherwise, you’ll overexert yourself and your body won’t be able to enjoy all the benefits of interval training.","En principe, tu peux commencer l’entraînement fractionné à tout moment. L’important est que tu trouves le niveau adapté à ta situation et que tu ne commences pas de manière trop intense. En cas de surmenage, ton corps ne peut pas bénéficier suffisamment de tous les avantages de l’entraînement fractionné.","Im Grunde kannst Du jederzeit mit Intervalltraining beginnen. Wichtig ist, dass Du das passende Level für Dich findest und nicht zu intensiv startest, da Du Dich sonst überanstrengst und Dein Körper all die Vorteile von Intervalltraining nicht ausreichend nutzen kann.",{"@type":119,"en-US":169,"en-EU":169,"en-CH":169,"nl-EU":169,"en-AU":169,"en-CA":169,"fr-EU":170,"fr-CA":170,"de-EU":171,"fr-CH":170,"de-CH":171},"Each sprint interval training session is carried out with maximum effort. Always aim for two continuous reps followed by a short rest – active recovery can be shorter than HIIT.\u003Cbr>Exercise level: expert","Chaque exercice d’entraînement fractionné Sprint est effectué avec un effort maximal. On essaie de toujours réaliser 2 répétitions complètes suivies d’une courte pause ; la détente active peut être plus brève que pour des exercices HIIT.\u003Cbr>Niveau d’entraînement: expert","Jede Sprint-Intervalltraining-Einheit wird mit maximaler Anstrengung durchgeführt. Es werden immer 2 durchgehende Wiederholungen angestrebt, gefolgt von einer kurzen Pause - die aktive Erholung kann kürzer als bei einem HIIT sein.\u003Cbr>Trainingslevel: Experten",{"en-US":173,"en-EU":173,"@type":119,"fr-CH":174,"de-CH":175,"en-CH":173,"nl-EU":173,"en-CA":173,"en-AU":173,"de-EU":175,"fr-EU":174,"fr-CA":174},"High-intensity training (HIT):","High Intensity Training (HIT) :","High Intensity Training (HIT):",{"en-US":177,"en-EU":177,"@type":119,"fr-CH":178,"de-CH":179,"en-CH":177,"nl-EU":177,"en-CA":177,"en-AU":177,"fr-EU":178,"fr-CA":178,"de-EU":179},"Low-intensity interval training (LIIT):","Low Intensity Interval Training (LIIT) :","Low Intensity Intervall Training (LIIT):",{"de-CH":181,"fr-CH":182,"fr-EU":182,"de-EU":181,"fr-CA":182,"en-CH":183,"en-CA":183,"nl-EU":183,"en-AU":183,"en-US":183,"en-EU":183,"@type":119},"Mit einem intensiven Trainingsreiz wird Deine Muskulatur bis an das Leistungsmaximum belastet. Die Trainingsdauer ist durch die hohe Intensität geringer, sodass schon 5 Minuten ausreichen können. Wichtig ist eine ausreichende Regenerationsphase nach der Belastung, damit Du Dich wirklich verbessern kannst.\u003Cbr>Trainingslevel: Fortgeschritten","Un entraînement intense sollicite ta musculature au maximum de ses capacités. Du fait de l’intensité élevée, la durée de l’entraînement est plus réduite et 5 minutes peuvent suffire. Il est important de s’accorder une phase de récupération suffisante afin de s’améliorer.\u003Cbr>Niveau d’entraînement: avancé","With this intense workout challenge, your muscles will be pushed to their maximum performance. These workout sessions are shorter due to their high level of intensity, so as little as five minutes can be enough to have a positive effect. It’s important to have enough time to rest after your workout in order to really improve, however.\u003Cbr>Exercise level: advanced",{"de-CH":185,"fr-CH":186,"de-EU":185,"fr-EU":186,"fr-CA":186,"nl-EU":187,"en-AU":187,"en-CA":187,"en-CH":187,"en-EU":187,"en-US":187,"@type":119},"Darum profitierst Du von Intervalltraining","Comment bénéficier de l’entraînement fractionné","This is why you can benefit from interval training",{"fr-CA":189,"fr-EU":189,"de-EU":190,"en-CH":191,"en-AU":191,"nl-EU":191,"en-CA":191,"de-CH":190,"fr-CH":189,"@type":119,"en-US":191,"en-EU":191},"Qu’est-ce que l’entraînement fractionné ?","Was ist Intervalltraining?","What is interval training?",{"@type":119,"en-US":193,"en-EU":193,"de-EU":194,"fr-EU":195,"fr-CA":195,"en-CH":193,"en-CA":193,"nl-EU":193,"en-AU":193,"de-CH":194,"fr-CH":195},"This is how interval training works on the bellicon","So läuft Dein Intervalltraining auf dem bellicon ab","Déroulement d’un entraînement fractionné sur le bellicon",{"@type":119,"en-EU":197,"en-US":197,"fr-CA":198,"de-EU":199,"fr-EU":198,"en-AU":197,"en-CA":197,"nl-EU":197,"en-CH":197,"de-CH":199,"fr-CH":198},"Achieve a lot with little. Interval training has been overlooked for a long time, but it’s one of the most effective workout methods. Because with the right intensity, just 25 minutes can be enough to burn up to 200 calories. Learn here about the different forms of interval training and how you can discover the perfect workout for you.","Accomplis beaucoup avec peu. L’entraînement fractionné, ou interval training, a longtemps été négligé, mais compte parmi les méthodes d’entraînement les plus efficaces. En effet, en s’entraînant avec l’intensité requise, 25 minutes peuvent suffire à brûler 200 calories. Découvre ici quelles sont les différentes formes d’entraînement fractionné et comment trouver l’entraînement idéal pour toi.","Erreiche viel mit wenig. Intervalltraining wurde lange Zeit vernachlässigt, gehört aber zu einer der effektivsten Trainingsmethoden. Denn mit der richtigen Intensität können schon 25 Minuten ausreichen, um bis zu 200 Kalorien zu verbrennen. Erfahre hier, welche unterschiedlichen Formen des Intervalltrainings es gibt und wie Du das perfekte Training für Dich entdecken kannst.",{"@type":119,"en-US":201,"en-EU":201,"en-CH":201,"nl-EU":201,"en-AU":201,"en-CA":201,"de-EU":202,"fr-EU":203,"fr-CA":203,"fr-CH":203,"de-CH":202},"That depends on the type of training. To achieve the same goal, you should make the less intense workouts longer than the intense ones. While 60 minutes is ideal for LISS, the same effect can be achieved with just 15 minutes of HIIT. But remember: long-term success is more important than immediate success.","Das hängt von der Art Deines Trainings ab. Um das gleiche Ziel zu erreichen, solltest Du die weniger intensiven Einheiten länger machen als die intensiven. Während sich zum Beispiel für LISS 60 Minuten anbieten, kannst Du den gleichen Effekt schon mit 15 Minuten HIIT erreichen. Aber denk dran: Wichtiger als der sofortige Erfolg ist der Langfristige.","Cela dépend du type d’entraînement que tu pratiques. Pour atteindre le même objectif, tu devrais pratiquer les exercices moins intenses plus longtemps que les exercices intenses. Par exemple, un entraînement LISS devrait durer 60 minutes alors que tu peux obtenir le même effet en 15 minutes de HIIT. Mais n’oublie pas que la réussite à long terme prime sur le succès immédiat.",{"@type":119,"en-US":205,"en-EU":205,"en-CH":205,"en-AU":205,"en-CA":205,"nl-EU":205,"fr-EU":206,"de-EU":207,"fr-CA":206,"fr-CH":206,"de-CH":207},"In interval training, exercises alternate with rest periods or less intense periods at a slower pace. This way, you’ll do a short but effective workout where you’re constantly active without putting excessive stress on your body.","L’entraînement fractionné fait varier les exercices avec des phases de détente ou des phases moins intenses à un rythme plus lent. Cela te permet d’effectuer un entraînement court mais efficace lors duquel tu es toujours actif sans pour autant solliciter excessivement ton organisme.","Beim Intervalltraining wechseln die Übungen mit Ruhepausen bzw. weniger intensiven Phasen in einem langsameren Tempo. Auf diese Weise führst Du ein kurzes, aber effektives Training durch, bei dem Du ständig aktiv bist, ohne Deinen Körper übermäßig zu belasten.",{"fr-CA":209,"fr-EU":209,"de-EU":210,"en-AU":211,"en-CA":211,"nl-EU":211,"en-CH":211,"de-CH":210,"fr-CH":209,"@type":119,"en-EU":211,"en-US":211},"Ici, les phases d’effort alternent avec les phases de récupération s’alternent. C’est un entraînement particulièrement efficace qui permet de brûler les graisses de manière accélérée, même plusieurs heures après l’entraînement. Durant la phase d’effort, il convient d’atteindre une fréquence cardiaque comprise entre 85 et 95 % de la fréquence cardiaque maximale, contre 50 % durant la phase de récupération. En raison de l’intensité de l’entraînement, les phases de détente sont particulièrement essentielles, car sinon, tu risques le surentraînement et la stagnation de tes performances.\u003Cbr>Niveau d’entraînement : avancé","Hier wechseln sich Belastungs- und Erholungsphasen ab. Das führt zu einem hocheffektiven Training mit gesteigerter Fettverbrennung – sogar noch Stunden nach dem Training. In der Belastungsphase solltest Du eine Herzfrequenz von 85-95 % erreichen, in der Erholungsphase 50 %. Aufgrund des starken Trainingsreizes sind Ruhepausen besonders wichtig, sonst kommst Du in ein Übertraining, bei der Deine Leistung stagniert.\u003Cbr>Trainingslevel: Fortgeschritten","Here, stress and recovery phases alternate. This results in a highly effective workout that burns fat at increased rate – even hours after the workout is finished. During the stress phase you should reach a heart rate of 85–95% of your peak heart rate, and during the recovery phase, 50% of your peak heart rate. Because of the intense exercise incentive, workout breaks are especially important; otherwise, you’ll end up overtraining, causing your performance to stagnate.\u003Cbr>Exercise level: advanced",{"de-EU":213,"fr-CA":214,"fr-EU":214,"en-CA":215,"nl-EU":215,"en-AU":215,"en-CH":215,"de-CH":213,"fr-CH":214,"@type":119,"en-EU":215,"en-US":215},"[Mehr über Ernährung](/de-eu/magazin/ernaehrung/warum-ernaehrung-beim-trinken-anfaengt/)","[En savoir plus sur l'alimentation](/fr-eu/magazine/nutrition/pourquoi-lalimentation-commence-par-lhydratation/)","[More about nutrition](/en-eu/magazine/nutrition/why-nutrition-starts-with-drinking-fluids/)",{"nl-EU":217,"en-AU":217,"en-CA":217,"en-CH":217,"fr-EU":218,"de-EU":219,"fr-CA":218,"fr-CH":218,"de-CH":219,"@type":119,"en-EU":217,"en-US":217},"Sprint Interval Training (SIT):","Sprint Intervall Training (SIT) :","Sprint Intervall Training (SIT):",{"en-US":221,"en-EU":221,"@type":119,"fr-CH":222,"de-CH":223,"en-CH":221,"nl-EU":221,"en-CA":221,"en-AU":221,"fr-EU":222,"fr-CA":222,"de-EU":223},"This level’s moderate pace makes it possible to focus on coordinating your movements before increasing intensity. Your maximum heart rate should not reach more than 70% of your normal rate. This is already enough to have a positive effect on your circulation.\u003Cbr>Exercise level: beginner","Le rythme modéré te permet de te concentrer sur la coordination de tes mouvements avant d’augmenter l’intensité. Ton pouls maximal devrait atteindre 70 % tout au plus. Cela suffit déjà à maintenir le système cardiovasculaire en bonne santé.\u003Cbr>Niveau d’entraînement: débutant","Das gemäßigte Tempo macht es möglich, Dich auf die Koordination Deiner Bewegungsabläufe zu konzentrieren, ehe Du die Intensität steigerst. Der Maximalpuls sollte höchstens 70 % erreichen. Das reicht bereits für einen positiven Trainingseffekt auf Deinen Kreislauf.\u003Cbr>Trainingslevel: Anfänger",{"pathname":93,"path":225,"query":226},[95,96,97,79],{},"2022-06-13T00:00:00+00:00","Mint/Yellow","Interval training: is it only something for professionals?","Structured interval training – boost your endurance with bellicon.","Why HIIT and other cardio workouts are also right for you",[233,248,261,269,278,286,294,302,310,318,326,334,342,350,358,366,374,382,390,398,406,414,422,430,438,446,454,462],{"@type":35,"@version":234,"id":235,"meta":236,"component":240,"responsiveStyles":245},2,"builder-77bc4e3dbc0848b09a970e679bc7345a",{"localizedTextInputs":237,"translated":30,"transformed.text":239},[238],"text","localized",{"name":241,"options":242,"isRSC":244},"Custom 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