{"id":14492,"date":"2026-06-26T14:29:42","date_gmt":"2026-06-26T13:29:42","guid":{"rendered":"https:\/\/open-swim.com\/?p=14492"},"modified":"2026-07-08T09:58:02","modified_gmt":"2026-07-08T08:58:02","slug":"comment-recuperer-apres-natation","status":"publish","type":"post","link":"https:\/\/open-swim.com\/fr\/comment-recuperer-apres-natation\/","title":{"rendered":"Comment r\u00e9cup\u00e9rer apr\u00e8s la natation ? 6 conseils indispensables"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"14492\" class=\"elementor elementor-14492\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-41da646 e-con-full e-flex e-con e-parent\" data-id=\"41da646\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-90d845d elementor-widget elementor-widget-text-editor\" data-id=\"90d845d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"9\">Souvent pr\u00e9sent\u00e9e comme un sport \u201cdoux\u201d, la natation reste une activit\u00e9 physique exigeante qui sollicite l\u2019ensemble des cha\u00eenes musculaires. Quelle que soit la distance parcourue ou l\u2019intensit\u00e9 de l\u2019effort, savoir <b data-path-to-node=\"9\" data-index-in-node=\"214\">r\u00e9cup\u00e9rer apr\u00e8s la natation <\/b>joue un r\u00f4le central pour limiter la fatigue, pr\u00e9venir les courbatures et encha\u00eener les s\u00e9ances dans de bonnes conditions.<\/p><p data-path-to-node=\"10\">Bien r\u00e9cup\u00e9rer ne repose pas sur une m\u00e9thode unique, mais sur l\u2019adaptation de quelques principes simples \u2013 physiques et mentaux \u2013 \u00e0 son niveau, \u00e0 son \u00e9tat de forme et \u00e0 l\u2019effort fourni.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-86e522b e-con-full e-flex e-con e-child\" data-id=\"86e522b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0ca1de8 elementor-widget elementor-widget-heading\" data-id=\"0ca1de8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Comprendre le processus pour r\u00e9cup\u00e9rer apr\u00e8s la natation\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30fa202 elementor-widget-mobile__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"30fa202\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Le temps n\u00e9cessaire pour recharger les batteries varie selon plusieurs facteurs :\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c5fc52d elementor-align-start elementor-widget-mobile__width-initial elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"c5fc52d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">la qualit\u00e9 de votre <b>pr\u00e9paration<\/b><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><b>l\u2019intensit\u00e9<\/b> de la s\u00e9ance<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">votre <b>condition<\/b> <b>physique<\/b> g\u00e9n\u00e9rale<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-circle\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256 8C119 8 8 119 8 256s111 248 248 248 248-111 248-248S393 8 256 8z\"><\/path><\/svg>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\"><b>l\u2019\u00e2ge<\/b> ou d\u2019\u00e9ventuelles <b>faiblesses<\/b> <b>articulaires<\/b><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09c0ac1 elementor-widget elementor-widget-text-editor\" data-id=\"09c0ac1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Deux nageurs ayant effectu\u00e9 exactement la m\u00eame s\u00e9ance peuvent avoir des besoins physiologiques tr\u00e8s diff\u00e9rents. Apprendre \u00e0 reconna\u00eetre les signaux de son corps (rythme cardiaque au repos plus \u00e9lev\u00e9, lourdeur musculaire) permet d\u2019ajuster son retour au calme et d\u2019\u00e9viter l\u2019accumulation de fatigue sur le long terme.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-834b2a6 elementor-widget elementor-widget-heading\" data-id=\"834b2a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">La r\u00e9cup\u00e9ration physique apr\u00e8s une s\u00e9ance en piscine ou une sortie en eau libre (OSS)<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e240c5c elementor-widget elementor-widget-n-accordion\" data-id=\"e240c5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;default_state&quot;:&quot;expanded&quot;,&quot;max_items_expended&quot;:&quot;one&quot;,&quot;n_accordion_animation_duration&quot;:{&quot;unit&quot;:&quot;ms&quot;,&quot;size&quot;:400,&quot;sizes&quot;:[]}}\" data-widget_type=\"nested-accordion.default\">\n\t\t\t\t\t\t\t<div class=\"e-n-accordion\" aria-label=\"Accordion. Open links with Enter or Space, close with Escape, and navigate with Arrow Keys\">\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2370\" class=\"e-n-accordion-item\" open>\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"1\" tabindex=\"0\" aria-expanded=\"true\" aria-controls=\"e-n-accordion-item-2370\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> La r\u00e9cup\u00e9ration active dans l'eau <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2370\" class=\"elementor-element elementor-element-2daee9c e-con-full e-flex e-con e-child\" data-id=\"2daee9c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ac01301 elementor-widget elementor-widget-text-editor\" data-id=\"ac01301\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Lorsque cela est possible, le processus pour <b data-path-to-node=\"15\" data-index-in-node=\"45\">r\u00e9cup\u00e9rer apr\u00e8s la natation<\/b> doit d\u00e9buter directement dans le bassin ou dans l&rsquo;eau libre. Nager quelques longueurs \u00e0 allure tr\u00e8s rel\u00e2ch\u00e9e (en souplesse), avec des mouvements amples et en privil\u00e9giant le dos crawl\u00e9, favorise le retour progressif au calme et la baisse du rythme cardiaque. Selon l\u2019intensit\u00e9 de l\u2019effort initial, une r\u00e9cup\u00e9ration active en fin de s\u00e9ance de 200 \u00e0 400 m\u00e8tres est g\u00e9n\u00e9ralement suffisante pour \u00e9liminer les toxines.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2371\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"2\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2371\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> L'hydration imm\u00e9diate apr\u00e8s l'effort <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2371\" class=\"elementor-element elementor-element-e078ec1 e-con-full e-flex e-con e-child\" data-id=\"e078ec1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-28c5114 elementor-widget elementor-widget-text-editor\" data-id=\"28c5114\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Pendant l\u2019effort, m\u00eame si on ne s&rsquo;en rend pas compte dans l&rsquo;eau, le corps transpire et perd de l\u2019eau ainsi que des min\u00e9raux essentiels. Se r\u00e9hydrater imm\u00e9diatement apr\u00e8s la s\u00e9ance avec de l&rsquo;eau riche en sodium ou une boisson de r\u00e9cup\u00e9ration permet de compenser ces pertes et de faciliter le travail des reins pour l\u2019\u00e9limination des d\u00e9chets produits par les muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2372\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"3\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2372\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> Les \u00e9tirements pour limiter les tensions musculaires  <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2372\" class=\"elementor-element elementor-element-5a8e4f6 e-con-full e-flex e-con e-child\" data-id=\"5a8e4f6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b608920 elementor-widget elementor-widget-text-editor\" data-id=\"b608920\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Une fois sorti de l&rsquo;eau et douch\u00e9, quelques minutes <a href=\"https:\/\/open-swim.com\/strectches-presentation\/\">d\u2019\u00e9tirements<\/a> doux peuvent aider \u00e0 r\u00e9duire les tensions musculaires accumul\u00e9es au niveau des \u00e9paules et des dorsaux. Ils doivent imp\u00e9rativement \u00eatre r\u00e9alis\u00e9s sans forcer, sans \u00e0-coups, en contr\u00f4lant sa respiration afin de favoriser un rel\u00e2chement global du syst\u00e8me nerveux.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t\t<details id=\"e-n-accordion-item-2373\" class=\"e-n-accordion-item\" >\n\t\t\t\t<summary class=\"e-n-accordion-item-title\" data-accordion-index=\"4\" tabindex=\"-1\" aria-expanded=\"false\" aria-controls=\"e-n-accordion-item-2373\" >\n\t\t\t\t\t<span class='e-n-accordion-item-title-header'><div class=\"e-n-accordion-item-title-text\"> L'alimentation et la reconstruction musculaire <\/div><\/span>\n\t\t\t\t\t\t\t<span class='e-n-accordion-item-title-icon'>\n\t\t\t<span class='e-opened' ><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-minus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t\t<span class='e-closed'><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-plus\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span>\n\t\t<\/span>\n\n\t\t\t\t\t\t<\/summary>\n\t\t\t\t<div role=\"region\" aria-labelledby=\"e-n-accordion-item-2373\" class=\"elementor-element elementor-element-1686da7 e-con-full e-flex e-con e-child\" data-id=\"1686da7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0a11fea elementor-widget elementor-widget-text-editor\" data-id=\"0a11fea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Apr\u00e8s l\u2019effort, l\u2019organisme doit reconstituer ses r\u00e9serves de glycog\u00e8ne et soutenir la r\u00e9paration des fibres musculaires. Une collation comprenant des glucides et des prot\u00e9ines (comme une banane et une poign\u00e9e d&rsquo;amandes) est id\u00e9ale dans la \u00ab\u00a0fen\u00eatre m\u00e9tabolique\u00a0\u00bb de 30 minutes apr\u00e8s l&rsquo;effort. Elle sera suivie d\u2019un repas \u00e9quilibr\u00e9 quelques heures plus tard, comprenant des prot\u00e9ines de qualit\u00e9, des f\u00e9culents et des l\u00e9gumes verts.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/details>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ba05fda e-flex e-con-boxed e-con e-child\" data-id=\"ba05fda\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a983da9 elementor-widget elementor-widget-heading\" data-id=\"a983da9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">La r\u00e9cup\u00e9ration mentale entre deux entra\u00eenements <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-172eaff elementor-widget elementor-widget-text-editor\" data-id=\"172eaff\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>La fatigue du nageur ne se limite pas aux muscles. Une s\u00e9ance intense ou la monotonie des longueurs de bassin peut aussi entra\u00eener une fatigue nerveuse et cognitive, se traduisant par un manque de concentration ou une baisse de motivation. S&rsquo;accorder des activit\u00e9s calmes, pratiquer la coh\u00e9rence cardiaque ou s&rsquo;imposer des jours de repos complet permettent de retrouver une vraie disponibilit\u00e9 mentale entre deux entra\u00eenements.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c36d03 elementor-widget elementor-widget-heading\" data-id=\"6c36d03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Le r\u00f4le crucial du sommeil chez le nageur <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75e973a elementor-widget elementor-widget-text-editor\" data-id=\"75e973a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Le <a href=\"https:\/\/labos-recherche.insep.fr\/fr\/laboratoire-sep\/le-sommeil-des-sportifs#:~:text=Le%20sommeil%20est%20un%20\u00e9l\u00e9ment,la%20r\u00e9cup\u00e9ration%20physique%20et%20psychique.\" target=\"_blank\" rel=\"noopener\">sommeil<\/a> reste le levier le plus puissant pour <b data-path-to-node=\"25\" data-index-in-node=\"49\">r\u00e9cup\u00e9rer apr\u00e8s la natation<\/b>. C\u2019est durant les phases de sommeil lourd et profond que le corps s\u00e9cr\u00e8te les hormones de croissance n\u00e9cessaires pour restaurer les r\u00e9serves \u00e9nerg\u00e9tiques et r\u00e9g\u00e9n\u00e9rer les tissus musculaires sollicit\u00e9s. Une bonne hygi\u00e8ne de sommeil (7 \u00e0 8 heures par nuit) facilite grandement l\u2019encha\u00eenement des s\u00e9ances et r\u00e9duit drastiquement le risque de blessure.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d9952d elementor-widget elementor-widget-heading\" data-id=\"6d9952d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Conclusion : Int\u00e9grer la r\u00e9cup\u00e9ration pour progresser<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-206d5ce elementor-widget elementor-widget-text-editor\" data-id=\"206d5ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>La r\u00e9cup\u00e9ration fait pleinement partie de votre plan d&rsquo;entra\u00eenement. Qu\u2019elle soit physique ou mentale, elle conditionne votre capacit\u00e9 \u00e0 progresser durablement dans l&rsquo;eau. Apr\u00e8s une s\u00e9ance intense ou une sortie en eau libre exigeante, s\u2019accorder un temps de repos adapt\u00e9 est le meilleur moyen de maintenir une pratique r\u00e9guli\u00e8re et performante.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Souvent pr\u00e9sent\u00e9e comme un sport \u201cdoux\u201d, la natation reste une activit\u00e9 physique exigeante qui sollicite l\u2019ensemble des cha\u00eenes musculaires. Quelle que soit la distance parcourue ou l\u2019intensit\u00e9 de l\u2019effort, savoir r\u00e9cup\u00e9rer apr\u00e8s la natation joue un r\u00f4le central pour limiter la fatigue, pr\u00e9venir les courbatures et encha\u00eener les s\u00e9ances dans de bonnes conditions. Bien r\u00e9cup\u00e9rer [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":11409,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[215],"tags":[348,224,388,389],"class_list":["post-14492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-preparation","tag-conseils","tag-entrainements-natation","tag-performance","tag-recuperation"],"acf":[],"_links":{"self":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14492","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/comments?post=14492"}],"version-history":[{"count":5,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14492\/revisions"}],"predecessor-version":[{"id":15172,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/posts\/14492\/revisions\/15172"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media\/11409"}],"wp:attachment":[{"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/media?parent=14492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/categories?post=14492"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/open-swim.com\/fr\/wp-json\/wp\/v2\/tags?post=14492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}