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Nous sommes là pour toi : +1 888 988 5661 📞  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Tu peux t’entraîner quand tu veux","2. You can burn fat whenever you want","2. Du kannst trainieren, wann immer Du willst","@builder.io/core:TranslatedValue",{"de-EU":95,"en-CA":96,"de-CH":95,"en-CH":96,"en-AU":96,"@type":93,"en-EU":96,"fr-CH":97,"en-US":96,"fr-CA":97,"fr-EU":97,"nl-EU":96},"Cardio Training bezeichnet Ausdauertraining. Dabei wird durch die Belastung Deine Herz- und Atemfrequenz gezielt gesteigert, um langfristig Deine Ausdauer zu verbessern. Die gängigsten Cardio Geräte sind Laufband, Fahrrad oder Crosstrainer, doch viele geraten bei diesem Anblick ins Schaudern. Dabei muss Abnehmen mit Cardio Training gar nicht langweilig und eintönig sein. Wir geben Dir 5 Gründe, warum Du noch heute mit Ausdauertraining starten solltest.","Cardio exercise refers to endurance exercise. Your heart rate and breathing rate are specifically increased by the exertion in order to improve your endurance in the long term. The most common cardio machines are treadmills, bikes or cross trainers, but a lot of people shudder at the sight of them. Losing weight with cardio workouts doesn't have to be boring and monotonous. We’ll give you five reasons why you should start endurance training today.","Le cardio-training est un exercice d’endurance. L’effort augmente la fréquence cardiaque et respiratoire de manière ciblée, ce qui permet d’améliorer ton endurance sur le long terme. Les appareils cardio les plus courants sont le tapis de course, le vélo d’appartement ou le vélo elliptique, mais ils en démotivent plus d’un. Or, perdre du poids par cardio-training n’est pas forcément synonyme d’ennui et de monotonie. Voici cinq bonnes raisons de commencer dès aujourd’hui des exercices d’endurance.",{"de-EU":99,"en-CA":100,"de-CH":99,"en-CH":100,"@type":93,"en-AU":100,"en-EU":100,"fr-EU":101,"fr-CH":101,"fr-CA":101,"en-US":100,"nl-EU":100},"3. Du kannst Deinen individuellen Trainingsweg gehen","3. You can follow your own cardio workout path","3. Tu peux établir ton propre programme d’entraînement",{"en-AU":103,"@type":93,"en-CH":103,"en-CA":103,"de-EU":104,"de-CH":104,"nl-EU":103,"fr-CA":105,"fr-CH":105,"en-US":103,"fr-EU":105,"en-EU":103},"Even though your first endurance workouts will push you to your limits, you will quickly achieve success and be able to recover faster. Regular exercise and weight loss will also strengthen your immune system. This is because regular endurance training at a moderate intensity strengthens your immune cells, meaning you will be better equipped to fight bacteria and viruses. However, exercising too intensively can have the opposite effect and weaken your immune system. Therefore, always be careful not to overexert yourself on a regular basis.","Auch wenn die ersten Ausdauertrainings Dich an Deine Grenzen bringen – Du wirst schnell Erfolge erzielen und kannst Dich durch eine verbesserte Regenerationszeit nach dem Training schneller erholen. Durch den regelmäßigen Sport und den Gewichtsverlust stärkst Du zusätzlich Dein Immunsystem. Denn regelmäßiges Ausdauertraining mit moderater Intensität stärkt die Immunzellen und Du bist besser gegen Bakterien und Viren gewappnet. Ein zu intensives Training kann jedoch die gegenteilige Wirkung haben und Dein Immunsystem schwächen. Deshalb achte immer darauf, Dich nicht regelmäßig zu überanstrengen.","Il est possible que les premiers exercices cardio te mettent dans le rouge. Mais rapidement, tu commenceras à en voir les résultats et tu pourras te remettre plus rapidement grâce à un meilleur temps de récupération après l’entraînement. De plus, la pratique régulière d’un sport et la perte de poids renforcent le système immunitaire. En effet, des entraînements de routine et d’intensité moyenne favorisent le développement des cellules immunitaires, et ainsi des défenses face aux virus et aux bactéries. En revanche, un entraînement trop intensif peut avoir l’effet inverse et affaiblir le système immunitaire. C’est pourquoi il est essentiel de ne pas te surmener lors des exercices.",{"en-CA":107,"de-EU":108,"de-CH":108,"@type":93,"en-AU":107,"en-CH":107,"fr-EU":109,"en-US":107,"fr-CH":109,"fr-CA":109,"en-EU":107,"nl-EU":107},"Whether before, during, or after your workout, always make sure to drink enough and maintain your electrolyte balance. In order to avoid unnecessary sugar intake, you should stick to water or occasional spritzers. For an average adult, one and a half to liters of water per day are recommended.","Egal, ob vor, während oder nach dem Training: Achte immer darauf, ausreichend zu trinken und Deinen Elektrolythaushalt aufrecht zu erhalten. Um nicht unnötigen Zucker zu Dir zu nehmen, solltest Du dabei bei Wasser oder gelegentlichen Schorlen bleiben. Für einen durchschnittlichen Erwachsenen werden 1,5 – 2 Liter Wasser pro Tag empfohlen.","Que ce soit avant, pendant ou post-entraînement : veille toujours à boire suffisamment et à maintenir ton équilibre électrolytique. Pour éviter toute consommation de sucre inutile, privilégie de l’eau ou occasionnellement des boissons à base de fruits. Pour un adulte moyen, la consommation recommandée est de 1,5 à 2 litres par jour.",{"en-EU":111,"fr-CA":112,"fr-CH":112,"en-US":111,"fr-EU":112,"nl-EU":111,"de-CH":113,"de-EU":113,"en-CA":111,"en-CH":111,"en-AU":111,"@type":93},"Remember:","Important","Merke",{"en-CH":115,"@type":93,"en-AU":115,"en-CA":115,"de-CH":116,"de-EU":116,"nl-EU":115,"en-EU":115,"fr-EU":117,"en-US":115,"fr-CH":117,"fr-CA":117},"If you start without a warm up, your performance can be compromised, you'll need longer to find your rhythm, and your muscles and circulation will work less efficiently. Failing to warm up before a cardio workout can also be dangerous, as you could risk a strain or worse.","Startest Du ohne Warm Up kann Deine Leistung darunter leiden, Du brauchst länger, um Deinen Rhythmus zu finden und Muskulatur und Kreislauf arbeiten weniger effizient. Nicht aufgewärmt in ein Cardio Workout zu starten kann auch gefährlich sein, Du riskierst eine Zerrung oder Schlimmeres.","Si tu commences sans échauffement, tes performances peuvent en pâtir, tu mettras plus de temps à trouver ton rythme, et tes muscles et ton appareil circulatoire travailleront de manière moins efficace. Ne pas s’échauffer avant une séance cardio peut même s’avérer dangereux. Tu risques une élongation ou pire.",{"@type":93,"en-AU":119,"en-CH":119,"en-CA":119,"de-EU":120,"de-CH":120,"nl-EU":119,"fr-EU":121,"fr-CH":121,"en-US":119,"fr-CA":121,"en-EU":119},"1. Cardio exercise is one of the most effective ways to lose weight","1. Cardio Training ist extrem effektiv für Deinen Abnehmwunsch","1. Le cardio-training favorise la perte de poids",{"en-CH":123,"en-AU":123,"@type":93,"en-CA":123,"de-CH":124,"de-EU":124,"nl-EU":123,"en-EU":123,"en-US":123,"fr-CA":125,"fr-CH":125,"fr-EU":125},"Another plus point: by moving around when you dance, you'll burn a few extra calories.","Weiterer Pluspunkt: Durch zusätzliches Bewegen beim Tanzen verbrennst Du noch ein paar extra Kalorien.","Autre avantage : la musique de workout te pousse à te dépenser plus, et ainsi à brûler encore davantage de calories.",{"en-US":127,"fr-CA":128,"fr-CH":128,"fr-EU":128,"en-EU":127,"nl-EU":127,"de-CH":129,"en-CA":127,"de-EU":129,"en-AU":127,"@type":93,"en-CH":127},"Either way, after a workout, you should replenish your glucose stores, the location in your cells where carbohydrates are stored in the form of glycogen. Complex carbohydrates, such as those found in wholegrain products, and proteins are particularly recommended for this purpose. With your hunger satisfied, your body can fuel itself with food and still focus on regeneration. If you were to eat simple carbohydrates, and especially fatty foods, it would be too busy regulating your gastrointestinal tract and you would lose weight more slowly. You should allow 45-60 minutes between exercising and eating to give your body more time to burn fat.","Une fois l’entraînement terminé, il est essentiel que tu refasses le plein de glycogène, autrement dit, que tu réapprovisionnes tes cellules en glucides. Pour ce faire, il est recommandé de consommer des protéines et des glucides complexes, notamment ceux que l’on trouve dans les produits à base de céréales complètes. En plus d’être rassasié, l’organisme peut puiser dans les nutriments tout en se concentrant sur sa récupération. En revanche, si tu favorises des glucides simples, et en particulier des aliments gras, ton organisme sera trop occupé à réguler ton système gastro-intestinal, et tu mettras plus de temps à maigrir. Il doit s’écouler 45 à 60 minutes entre la séance cardio et le repas pour donner au corps suffisamment de temps pour brûler les graisses.","So oder so solltest Du nach dem Training Deinen Glykosespeicher auffüllen, also den Ort in den Zellen, an denen Kohlenhydrate in Form von Glykogen gespeichert wird. Dazu empfehlen sich vor allem komplexe Kohlenhydrate, wie Du sie in Vollkornprodukten findest, und Proteine. Dein Hunger ist gestillt, Dein Körper kann von der Nahrung zehren und sich trotzdem auf die Regeneration konzentrieren. Würdest Du einfache Kohlenhydrate und besonders Fetthaltiges essen, wäre er zu sehr damit beschäftigt, Deinen Magen-Darm-Trakt zu regulieren und Du würdest langsamer an Gewicht verlieren. Zwischen Training und Essen sollten 45-60 Minuten liegen, damit Dein Körper länger Zeit hat, Fett zu verbrennen.",{"fr-EU":131,"en-US":132,"fr-CH":131,"fr-CA":131,"en-EU":132,"nl-EU":132,"de-CH":133,"en-CA":132,"de-EU":133,"@type":93,"en-AU":132,"en-CH":132},"Privilégie des chansons aux paroles positives. Il a été prouvé que celles-ci réduisent la sensation de douleur pendant l’entraînement et permettent ainsi de percevoir le sport de façon plus positive.","Try using positive songs, first and foremost. They are proven to reduce the perception of pain during exercise and, therefore, make us experience exercise in general in a more positive way.","Probiere es vor allem mit positiven Texten. Sie reduzieren erwiesenermaßen das Schmerzempfinden während des Trainings und lassen uns so den Sport im Allgemeinen positiver wahrnehmen.",{"nl-EU":135,"en-EU":135,"fr-EU":136,"fr-CA":136,"fr-CH":136,"en-US":135,"en-CH":135,"@type":93,"en-AU":135,"en-CA":135,"de-EU":137,"de-CH":137},"Now, you don't have to and indeed shouldn't unpack your gym shoes every day. Breaks to regenerate your muscles are at least as important as the workouts themselves. Ideally, you should aim to work out to to three times a week to do something good for your body in the long term. As a beginner, this will help you get used to the workout and build up a routine that will challenge you without overwhelming you.","Il ne s’agit pas non plus de faire du sport cardio chaque jour. Les pauses permettent aux muscles de récupérer et sont au moins aussi importantes que l’entraînement lui-même. Une pratique sportive deux à trois fois par semaine est idéale pour un effet bénéfique sur la durée. Si tu débutes, ce rythme régulier te permettra de t’habituer à l’entraînement et de te dépenser sans forcer.","Du musst und solltest jetzt auch nicht jeden Tag Deine Sportschuhe auspacken. Pausen zur Regeneration Deiner Muskulatur sind mindestens so wichtig wie das Training selbst. 2-3 Mal die Woche eignen sich daher wunderbar, um Deinem Körper nachhaltig etwas Gutes zu tun. Als Anfänger gewöhnst Du Dich so an das Training und baust eine Regelmäßigkeit auf, die Dich fordert, ohne Dich zu überfordern.",{"de-EU":139,"de-CH":139,"en-CA":140,"@type":93,"en-AU":140,"en-CH":140,"fr-EU":141,"fr-CA":141,"fr-CH":141,"en-US":140,"en-EU":140,"nl-EU":140},"Cardio Training hat zu jeder Tageszeit Vor- und Nachteile. Empfohlen wird meist morgens vor dem Frühstück zu trainieren. Das ermöglicht Dir mit zusätzlicher Energie in den Tag zu starten und kurbelt auf nüchternem Magen Deine Fettverbrennung nochmal zusätzlich an.","Cardio exercise has advantages and disadvantages, depending on the time of day. It is usually recommended to exercise in the morning, before breakfast. This allows you to start the day with extra energy and boosts your ability to burn fat when you're on an empty stomach.","Le cardio-training présente des avantages et des inconvénients à tout moment de la journée. Il est recommandé en général de s’entraîner le matin, avant le petit-déjeuner. Cela permet de commencer la journée avec plus d’énergie et, à jeun, de stimuler encore davantage la combustion des graisses.",{"en-EU":143,"fr-CA":144,"en-US":143,"fr-CH":144,"fr-EU":144,"nl-EU":143,"de-CH":145,"de-EU":145,"en-CA":143,"en-CH":143,"en-AU":143,"@type":93},"4. Dieting and exercise go hand in hand when losing weight","4. Sport et alimentation vont de pair pour perdre du poids","4. Sport und Ernährung gehen beim Abnehmen Hand in Hand",{"de-CH":147,"de-EU":147,"en-CA":148,"@type":93,"en-AU":148,"en-CH":148,"fr-EU":149,"fr-CA":149,"fr-CH":149,"en-US":148,"en-EU":148,"nl-EU":148},"Sie kann Dir sogar noch mehr bei Deinem Training helfen:\u003Cbr>Versuche darauf zu achten, dass Deine Schritte pro Minute mit den „beats per minute“ (BPM) Deiner Musik übereinstimmt. 120 BPM zum Beispiel eignen sich für normale Schrittgeschwindigkeit, 130-140 sind gut zum Joggen. Das gibt Dir einen Rhythmus, an dem Du Dich orientieren kannst. „Das eine Lied schaffe ich durchzuhalten“ kannst Du langsam zu 2 Songs oder mehr steigern. Damit keine Langeweile entsteht und Dein Körper nicht in Monotonie verfällt, empfiehlt sich, die Musik alle paar Wochen zu wechseln.","It can help you even more with your exercise:\u003Cbr>Try to make sure that your steps per minute match the \"beats per minute\" (BPM) of your music. For example, 120 BPM is suitable for normal walking speed, 130-140 is good for jogging. This gives you a rhythm to follow. With an \"I can get through that one song\" attitude, you can slowly increase to playing two songs – and then more. To avoid boredom and to prevent your body from falling into a state of monotony, it is recommended to change the music every few weeks.","Bouger en cadence peut même t’aider dans ton entraînement :\u003Cbr>essaie d’aligner tes pas par minute sur les battements par minute (BPM) de ta musique. 120 BPM par exemple correspondent à une vitesse de marche normale, 130-140 BPM correspondent déjà à une vitesse de course. La musique te donne un rythme auquel te tenir. Si tu tiens le coup sur une chanson, tu peux accroître la durée d’exercice en passant à deux chansons ou plus. Pour éviter la lassitude et que tes mouvements ne deviennent trop monotones, il est recommandé de changer de musique d’entraînement au bout de quelques semaines.",{"fr-EU":151,"fr-CA":151,"fr-CH":151,"en-US":152,"en-EU":152,"nl-EU":152,"de-EU":153,"de-CH":153,"en-CA":152,"@type":93,"en-AU":152,"en-CH":152},"Après une journée (de travail) fatigante, tu peux également évacuer le stress accumulé en faisant des exercices d’endurance le soir. Ils t’aideront d’ailleurs à t’endormir. En effet, après une séance intense et une douche apaisante, il ne te reste plus qu’à t’allonger à bout de force et à perdre du poids, pour ainsi dire, dans ton sommeil.","After a hard day at work, endurance exercise in the evening is a great activity to relieve stress. Really tiring yourself out can also help you fall asleep more easily; after a soothing shower, you can fall into bed exhausted and practically lose weight in your sleep.","Nach einem anstrengenden (Arbeits-)Tag kannst Du den angesammelten Stress abends beim Ausdauertraining bestens abbauen. Es kann Dir ebenso gut beim Einschlafen helfen, wenn Du Dich so richtig ausgepowert hast, und nach einer beruhigenden Dusche erschöpft ins Bett fallen kannst und Du verlierst Gewicht quasi im Schlaf.",{"de-EU":155,"en-CA":156,"de-CH":155,"en-AU":156,"@type":93,"en-CH":156,"fr-CA":157,"fr-CH":157,"en-US":156,"fr-EU":157,"en-EU":156,"nl-EU":156},"Positive Liedtexte","Positive song lyrics","Opte pour des chansons joyeuses",{"nl-EU":159,"en-US":159,"fr-CH":160,"fr-CA":160,"fr-EU":160,"en-EU":159,"en-AU":159,"@type":93,"en-CH":159,"de-EU":161,"en-CA":159,"de-CH":161},"Music during exercise is great for your motivation. Moving to your favorite song will immediately put you in a better mood and, in the best case, the melody will drive you forward. This makes it easier to keep up with your cardio workouts.","La musique est idéale pour se motiver au sport. Écouter ta chanson préférée te mettra tout de suite de bonne humeur et t’incitera sûrement à te dépasser. En musique, les exercices de cardio-training paraissent tout de suite plus faciles.","Musik beim Sport ist super für Deine Motivation. Dich zu Deinem Lieblingslied zu bewegen, bringt direkt bessere Laune und im besten Fall reißt Dich die Melodie mit. Da ist Durchhalten beim Cardio Training direkt leichter.",{"de-CH":163,"en-CA":164,"de-EU":163,"en-CH":164,"en-AU":164,"@type":93,"en-EU":164,"fr-CH":165,"en-US":164,"fr-CA":165,"fr-EU":165,"nl-EU":164},"Ein kurzes, aber effektives Warm Up zur Vorbereitung lässt Körpertemperatur und Puls moderat ansteigen und regt Deine Durchblutung an. Dadurch kommt mehr Sauerstoff und wichtige Nährstoffe in Deine Muskeln, noch bevor Du mit Deinem Cardio Training losgelegt hast. Die kurze Vorbereitung macht das Training effektiver, wodurch Deine Fettverbrennung besser arbeiten kann.\u003C","A short but effective warm-up in preparation for the workout moderately raises your body temperature and pulse and stimulates your blood circulation. This allows more oxygen and important nutrients to reach your muscles before you even start your cardio workout. A short workout preparation makes the exercise session more effective, which helps you burn fat more efficiently.\u003C","Pour commencer, un échauffement court, mais efficace permet de faire monter la température du corps et le pouls de manière modérée et de stimuler la circulation sanguine. Ainsi, les muscles reçoivent plus d’oxygène et de nutriments essentiels avant même que tu n’aies commencé ton entraînement de routine. Une brève préparation accroît les bienfaits de l’entraînement cardio et stimule la combustion des graisses.\u003C",{"en-CA":167,"de-CH":168,"de-EU":168,"en-CH":167,"@type":93,"en-AU":167,"en-EU":167,"fr-EU":169,"fr-CA":169,"en-US":167,"fr-CH":169,"nl-EU":167},"Remember, though, that just because the quick option sounds tempting doesn't mean it's good for everyone. Listen to your body. Endurance exercise should not cause dizziness, pain, or pressure in your chest. This indicates that your body is being overworked. Especially as a beginner, you should start easy – for example, with a steady method (e.g. LISS cardio), which also allows you to exercise at a low intensity for longer periods of time – and then, you can increase your intensity.","Auch hier gilt: Nur, weil die schnelle Variante verlockend klingt, ist sie nicht für jeden gut. Höre genau auf Deinen Körper. Ausdauertraining sollte kein Schwindelgefühl, Schmerzen oder Druck in der Brust verursachen. Das spricht dafür, dass Dein Körper überfordert ist. Gerade als Anfänger solltest Du leicht anfangen, zum Beispiel mit der Dauermethode (LISS), die Dir auch längeres Training mit niedriger Intensität ermöglicht, und Dich dann mit der Zeit steigern.","Mais attention, l’option la plus intense ne convient pas à tout le monde. L’important, c’est d’écouter son corps. Les exercices d’endurance ne doivent pas provoquer de vertiges, de douleurs ou de pression dans la poitrine. Sinon, c’est le signe d’une sollicitation trop importante de l’organisme. Si tu débutes, nous te recommandons de commencer en douceur, par exemple avec la méthode continue (LISS). Celle-ci permet de s’entraîner plus longuement à faible intensité, puis d’augmenter la cadence au fil du temps.",{"@type":93,"en-AU":171,"en-CH":171,"de-CH":172,"en-CA":171,"de-EU":172,"nl-EU":171,"fr-EU":173,"fr-CA":173,"en-US":171,"fr-CH":173,"en-EU":171},"However, it is possible that your circulation might be overwhelmed by fat burning exercises on an empty stomach or that your body might feel too weak to perform at your desired level.","Allerdings kann es vorkommen, dass Dein Kreislauf auf leerem Magen mit dem Sport überfordert ist oder Dein Körper sich noch zu kraftlos fühlt, um die gewünschte Leistung abzurufen.","Cependant, quand l’estomac est vide, il peut arriver que l’appareil circulatoire soit dépassé par l’effort ou que l’organisme soit trop faible pour fournir les performances souhaitées.",{"en-CA":175,"de-EU":176,"de-CH":176,"en-CH":175,"@type":93,"en-AU":175,"en-EU":175,"fr-EU":177,"fr-CH":177,"en-US":175,"fr-CA":177,"nl-EU":175},"If you are breathing hard but can still talk easily, then you are performing at a medium level of intensity. If you can only say a few words before you have to gasp for air, this is an intense level of activity.","Wenn Du angestrengt atmest, aber Dich noch problemlos unterhalten kannst, bewegest Du Dich in einer mittleren Intensität. Solltest Du nur ein paar Worte sagen können, bevor Du nach Luft schnappen musst, ist es eine intensive Aktivität.","si tu respires fort, mais parviens à tenir une conversation sans problème, alors tu t’exerces à une intensité moyenne. Si tu n’arrives à dire que quelques mots avant de devoir reprendre ton souffle, alors tu t’exerces à une intensité élevée.",{"de-EU":179,"en-CA":180,"de-CH":179,"@type":93,"en-AU":180,"en-CH":180,"fr-EU":181,"fr-CA":181,"en-US":180,"fr-CH":181,"en-EU":180,"nl-EU":180},"Wenn Du also etwas im Magen brauchst, um volle Leistung zu bringen, eignet sich für Dich eine Trainingseinheit am Mittag oder Abend besser. Eine kurze Cardio Einheit kann Dir einen klaren Kopf verschaffen, gibt Dir Energie für den restlichen Tag und kann Dich auch im Job zu mehr Ruhe und Fokus bringen.","So, if you need something in your stomach to perform at full capacity, a midday or evening workout is better for you. A short cardio session can clear your head, give you energy for the rest of the day, and can help you stay calm and focused at work.","Si tu sens que tu as besoin de manger quelque chose pour être au maximum de tes capacités, une séance cardio le midi ou le soir est peut-être plus indiquée. Une petite séance de sport cardio peut t’aider à te vider la tête, te donner de l’énergie pour le reste de la journée et favoriser la sérénité et la concentration au travail.",{"en-EU":183,"fr-EU":184,"fr-CA":184,"fr-CH":184,"en-US":183,"nl-EU":183,"de-CH":185,"en-CA":183,"de-EU":185,"en-CH":183,"@type":93,"en-AU":183},"How long the ensuing exercise lasts depends on its intensity. This is measured by your heart rate. You can achieve just as much with an intense workout as you can with a light workout in less time. On average, 45-60 minutes of low-intensity exercise is worthwhile, as is 30-45 minutes of moderate-intensity exercise or 20-30 minutes of high-intensity exercise.","Quant à la durée de ta routine sportive, elle dépend de l’intensité. Elle est déterminée en fonction de ta fréquence cardiaque. Une séance intensive permet d’obtenir les mêmes bienfaits qu’un entraînement léger en moins de temps. En moyenne, on estime à 45-60 minutes la durée d’effort pour une séance cardio de faible intensité, 30-45 minutes pour un entraînement de routine modéré et 20-30 minutes pour des exercices cardio de haute intensité.","Wie lange das anschließende Training dauert, hängt von der Intensität ab. Diese wird über Deine Herzfrequenz gemessen. Bei einem intensiven Training kannst Du genauso viel wie bei einem leichten Training in kürzerer Zeit erreichen. Im Durchschnitt lohnen sich 45-60 Minuten mit niedriger Intensität ebenso wie 30-45 Minuten moderates Training oder 20-30 Minuten für hochintensiven Sport.",{"de-EU":187,"en-CA":188,"de-CH":187,"en-AU":188,"@type":93,"en-CH":188,"en-US":188,"fr-CA":189,"fr-CH":189,"fr-EU":189,"en-EU":188,"nl-EU":188},"Da Ausdauertraining per se schon sehr viel Kalorien verbrennt, kannst Du Deinen Abnehmerfolg mit der richtigen Ernährung deutlich vorantreiben – mehr Energie und Konzentration inklusive. Um Gewicht zu verlieren, braucht es ein Kaloriendefizit. Wenn Du die verbrannten Kalorien im Anschluss an Dein Training in gleicher oder sogar höherer Menge wieder zu Dir nimmst, siehst Du nur schwer Erfolge und Du nimmst Deinem Training jeglichen Abnehm-Effekt. Über das Thema „nüchterner Magen“ vor dem Training haben wir ja bereits gesprochen. Da jeder Körper individuell arbeitet, musst Du für Dich testen, ob Dein Körper und Dein Kreislauf damit zurechtkommen, nichts vor dem Training zu essen. Solltest Du etwas im Magen brauchen, halte Dich an Shakes und Smoothies, die Kohlenhydrate und Proteine enthalten, zugleich aber ballaststoffarm und daher leicht verdaulich sind, damit Du beim Training keine Magenschmerzen bekommst.","Since endurance training per se already burns a lot of calories, you can significantly advance your weight loss progress with the right nutrition – more energy and concentration included. For successful weight loss, you need a calorie deficit. If the number of calories you consume after your workout is the same or greater than the number you burned during it, it will be difficult for you to see results, and you will lose out on any weight loss effect from your workout. We have already talked about the \"empty stomach\" issue before a workout. Since every body works differently, you need to test for yourself if your body and circulation can handle not eating anything before a workout. In the event that you need something in your stomach, stick to shakes and smoothies that contain carbohydrates and protein but, at the same time, are low in fiber and therefore easy to digest, so you don't get a stomach ache during your workout.","L’entraînement d’endurance permet à lui seul de brûler un certain nombre de calories. Combiné à une alimentation saine, il te permettra à coup sûr de maigrir et d’accroître ton apport en énergie ainsi que tes capacités de concentration. Pour perdre du poids, il faut que ton organisme soit en déficit calorique. Si après chaque cardio-training, tu consommes un volume de calories équivalent ou supérieur à celles brûlées durant l’effort, tu risques de ne pas en voir les bienfaits, du moins au niveau du poids. Nous avons déjà abordé la question de « l’estomac vide » avant les exercices cardio. Chaque organisme présente ses propres spécificités. Tu devras donc faire le test toi-même pour voir si ton corps et ton appareil circulatoire peuvent supporter l’exercice sans collation préalable. S’il s’avère que tu as besoin d’avaler quelque chose avant de t’exercer, privilégie un shake ou un smoothie, riche en glucides et en protéines, mais pauvre en fibres, et donc facile à digérer, pour éviter tout mal de ventre pendant l’entraînement.",{"nl-EU":191,"fr-EU":192,"fr-CH":192,"en-US":191,"fr-CA":192,"en-EU":191,"@type":93,"en-AU":191,"en-CH":191,"de-EU":193,"en-CA":191,"de-CH":193},"Cardio workouts are great for people of all ages who want to get fitter, improve their endurance, or lose weight. With the high level of exertion that various endurance and training methods demand, you can burn a lot of fat and calories in a very short time and quickly see your first results. Endurance training not only helps you lose weight and improve your fitness but also has a positive effect on your heart health, lung activity and circulatory system. According to the National Institute of Health (NIH), cardio exercise can help delay or even prevent diseases such as diabetes, colon cancer and heart disease.","Le cardio-training est un entraînement adapté aux personnes de tout âge qui souhaitent améliorer leur forme physique, leur résistance à l’effort ou perdre du poids. Grâce à des exercices et méthodes d’entraînement intenses, tu brûles beaucoup de calories en peu de temps, pour des résultats visibles en quelques séances. L’entraînement cardio favorise non seulement la perte de poids et le maintien en forme, mais a également un effet positif sur l’activité cardio-pulmonaire et la circulation sanguine. Selon le National Institute of Health (NIH), le cardio-training peut contribuer à retarder, voire à prévenir l’apparition de certaines maladies telles que le diabète, le cancer colorectal ou les maladies cardiaques.","Cardio Training ist für Menschen jeden Alters bestens geeignet, die fitter werden, ihre Belastbarkeit verbessern oder abnehmen möchten. Durch die hohe Belastung verschiedener Ausdauer- und Trainingsmethoden verbrennst Du in kürzester Zeit viele Kalorien und siehst schnell erste Erfolge. Ausdauertraining hilft Dir nicht nur beim Abnehmen und Deiner Fitness, sondern wirkt sich auch positiv auf Herzgesundheit, Lungentätigkeit und Kreislaufsystem aus. Laut dem National Insitute of Health (NIH) kann Cardio Training dazu beitragen, Krankheiten wie bspw. Diabetes, Darmkrebs oder Herzerkrankungen zu verzögern bzw. sogar zu verhindern.",{"nl-EU":195,"fr-EU":196,"fr-CA":196,"fr-CH":196,"en-US":195,"en-EU":195,"@type":93,"en-AU":195,"en-CH":195,"en-CA":195,"de-EU":197,"de-CH":197},"After a successful workout, you will have gotten your heart rate up to speed, warmed up your muscles, and become energized. In order for your body to realize that the stress phase is over, you need to do a proper cooldown. It helps you to stabilize your cardiovascular system again and signals your body that the stress phase is over.","Un entraînement réussi implique de faire grimper ton rythme cardiaque en flèche, et d’échauffer et de stimuler les muscles. Pour faire comprendre à l’organisme que la phase d’effort est terminée, il convient, en plus de l’échauffement, de bien gérer la phase de refroidissement. Celle-ci t’aidera à stabiliser de nouveau ton système cardiovasculaire et à signaler au corps que la phase d’effort est terminée.","Nach einem erfolgreichen Training hast Du Deine Herzfrequenz auf Hochtouren gebracht, Deine Muskulatur aufgewärmt und gereizt. Damit Dein Körper merkt, dass die Belastungsphase nun vorüber ist, gehört neben dem Warm Up auch das passende Cool Down dazu. Es hilft Dir dabei, Dein Herz-Kreislauf-System wieder zu stabilisieren, und signalisiert Deinem Körper das Ende der Belastungsphase.",{"en-CH":199,"en-AU":199,"@type":93,"de-CH":200,"de-EU":200,"en-CA":199,"nl-EU":199,"en-EU":199,"fr-CH":201,"en-US":199,"fr-CA":201,"fr-EU":201},"According to the German Society for Sports Medicine and Disease Prevention (DGSP), you can test your exercise intensity by talking:","Laut der Deutschen Gesellschaft für Sportmedizin und Prävention (DGSP) kannst Du durch Sprechen Deine Trainingsintensität testen:","Selon la Deutsche Gesellschaft für Sportmedizin und Prävention (DGSP − Société allemande de médecine sportive et de prévention), l’intensité d’entraînement maximale se mesure facilement par la parole :",{"en-EU":203,"fr-EU":204,"fr-CH":204,"fr-CA":204,"en-US":203,"nl-EU":203,"de-EU":205,"en-CA":203,"de-CH":205,"en-CH":203,"@type":93,"en-AU":203},"5. Workout music","5. À toi de donner le tempo","5. Du kannst den Takt angeben",{"nl-EU":207,"en-EU":207,"fr-EU":208,"en-US":207,"fr-CA":208,"fr-CH":208,"en-CH":207,"@type":93,"en-AU":207,"de-EU":209,"de-CH":209,"en-CA":207},"If you don't take enough breaks between workouts, you're depriving your body of time to recover. In the long run, this not only means that your performance will stagnate or even decrease, it also increases your risk of injury. However, ideally, you can use the workout-free days to take care of yourself and your nutrition.","Si tu ne fais pas suffisamment de pauses entre les séances cardio, tu risques de priver ton corps d’un temps précieux pour récupérer. Sur le long terme, cela peut aboutir non seulement à une stagnation voire à une diminution des performances, mais aussi accroître le risque de blessure. Profite justement des journées sans entraînement pour prendre soin de toi et de ton alimentation.","Wenn Du nicht ausreichend zwischen Trainingseinheiten pausierst, nimmst Du Deinem Körper die Zeit, sich zu erholen. Auf Dauer bedeutet das nicht nur, dass Deine Leistung stagniert oder sogar abnimmt, sondern es erhöht auch Deine Verletzungsgefahr. Die trainingsfreien Tage kannst Du aber ideal nutzen, um Dich um Dich und Deine Ernährung zu kümmern.","Mint/Yellow","Entraînement Cardio bellicon – Maigrir Efficacement et Durablement",{"@type":213,"id":214,"model":215,"value":216},"@builder.io/core:Reference","3d78501eb5444b6187a493a59192932e","magazin-category",{"createdDate":217,"id":214,"name":218,"modelId":219,"published":8,"query":220,"data":221,"variations":235,"lastUpdated":236,"firstPublished":237,"testRatio":13,"createdBy":14,"lastUpdatedBy":14,"folders":238,"meta":239,"rev":240},1756214649238,"Sport","96f78addba444eac910fbfdc3e6dc295",[],{"state":222,"handle":85,"uuid":227,"color":228,"name":218,"slug":85,"blocks":229},{"translation":223,"location":224,"deviceSize":24},{},{"pathname":81,"path":225,"query":226},[83,84,85,86],{},"3e76e2ce-6774-4815-912c-ff09375f4299","yellow",[230],{"id":231,"@type":35,"tagName":36,"properties":232,"responsiveStyles":233},"builder-pixel-4vczxuaejyf",{"src":38,"aria-hidden":39,"alt":26,"role":40,"width":41,"height":41},{"large":234},{"height":41,"width":41,"display":44,"opacity":41,"overflow":45,"pointerEvents":46},{},1772138929860,1756214800312,[],{"lastPreviewUrl":26,"kind":20,"hasAutosaves":9},"474jehkgtn3",[60,61,62,63,64,65,66,67,68,69],"Cinq 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