{"id":26943,"date":"2023-02-09T19:56:29","date_gmt":"2023-02-09T18:56:29","guid":{"rendered":"https:\/\/www.sentierigressoney.it\/entrainement-pour-les-escursioni\/"},"modified":"2025-12-12T09:40:30","modified_gmt":"2025-12-12T08:40:30","slug":"entrainement-pour-les-escursioni","status":"publish","type":"page","link":"https:\/\/www.sentierigressoney.it\/fr\/entrainement-pour-les-escursioni\/","title":{"rendered":"Entra\u00eenement pour la randonn\u00e9e"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-zr5g0d-095c01bbb89f17421fd55c98b10d265b entry-content-wrapper main_color av-flex-cells  avia-builder-el-0  avia-builder-el-no-sibling   container_wrap fullsize'  >\n<div class='flex_cell av-r4lqvh-27d5e31802bebe1c10e6e49f3449fca9 av-gridrow-cell av_one_full no_margin  avia-builder-el-1  avia-builder-el-no-sibling '  ><div class='flex_cell_inner'><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ldxh2im7-1780d3e552a907b281f84e000353092b\">\n#top .av-special-heading.av-ldxh2im7-1780d3e552a907b281f84e000353092b{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-ldxh2im7-1780d3e552a907b281f84e000353092b .av-special-heading-tag .heading-char{\nfont-size:25px;\npadding-bottom:10px;\n}\n.av-special-heading.av-ldxh2im7-1780d3e552a907b281f84e000353092b .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-ldxh2im7-1780d3e552a907b281f84e000353092b av-special-heading-h1 blockquote elegant-quote elegant-centered  avia-builder-el-2  el_before_av_textblock  avia-builder-el-first  av-thin-font av-icon'><h1 class='av-special-heading-tag '  itemprop=\"headline\"  ><span class='heading-char avia-iconfont avia-font-fontello' data-av_icon='\ue805' data-av_iconfont='fontello' ><\/span><span class=\"heading-wrap\"><strong>Entra\u00eenement pour la randonn\u00e9e<\/strong><\/span><\/h1><div class='av-subheading av-subheading_below'><p>La m\u00e9thode de la <b>r\u00e9sistance verticale<\/b> par <a href=\"https:\/\/susannatesti.com\/\">Susanna Testi<\/a><\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-ldxgna89-cbf1184dd9ea5196d6afd549d240310d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ceux qui aiment marcher en montagne et qui, h\u00e9las, ne peuvent plus compter sur le r\u00e9servoir d&rsquo;\u00e9nergie apparemment in\u00e9puisable que leur procurait leur jeunesse, se sont sans doute rendu compte que l&rsquo;effort fourni est toujours consid\u00e9rable : l&rsquo;arriv\u00e9e au sommet r\u00e9compense toujours tous les efforts, mais ne serait-il pas merveilleux d&rsquo;y parvenir en fournissant moins d&rsquo;efforts ?<\/p>\n<p>Le fait est que je n&rsquo;aime ni courir ni aller \u00e0 la salle de sport, donc pour maintenir une sorte d&rsquo;entra\u00eenement, je n&rsquo;avais d&rsquo;autre choix que d&rsquo;aller \u00e0 la montagne aussi souvent que possible !<\/p>\n<p>En septembre 2022, je suis tomb\u00e9 par hasard sur un groupe Facebook dont le nom a \u00e9veill\u00e9 ma curiosit\u00e9 (<a href=\"https:\/\/www.facebook.com\/groups\/montagnanontitemo\" target=\"_blank\" rel=\"noopener\">Montagna non ti temo,<\/a> \u00ab Montagne, je ne te crains pas \u00bb) et j&rsquo;ai d\u00e9couvert exactement ce dont j&rsquo;avais besoin : un programme d&rsquo;entra\u00eenement ax\u00e9 sur l&rsquo;augmentation de la r\u00e9sistance \u00e0 la fatigue pour ceux qui marchent en montagne. Le programme s&rsquo;appelle<strong>\u00ab\u00a0Endurance verticale<\/strong>\u00a0\u00bb et l&rsquo;auteur est <a href=\"https:\/\/susannatesti.com\/\" target=\"_blank\" rel=\"noopener\">Susanna Testi<\/a>, pr\u00e9paratrice athl\u00e9tique et grande passionn\u00e9e de montagne.<\/p>\n<div id=\"attachment_25605\" style=\"width: 1040px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/susannatesti.com\/\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-25605\" class=\"wp-image-23147 size-large\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-1030x534.png\" alt=\"Susanna Testi\" width=\"1030\" height=\"534\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-1030x534.png 1030w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-300x156.png 300w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-768x398.png 768w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale-705x366.png 705w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/Resistenza-Verticale.png 1346w\" sizes=\"auto, (max-width: 1030px) 100vw, 1030px\" \/><\/a><p id=\"caption-attachment-25605\" class=\"wp-caption-text\">Susanna Testi<\/p><\/div>\n<p>J&rsquo;ai commenc\u00e9 \u00e0 suivre son programme, qui consiste en une s\u00e9rie d&rsquo;<strong> exercices quotidiens d&rsquo;une dur\u00e9e d&rsquo;environ une demi-heure, alternant cardio et entra\u00eenement des muscles centraux<\/strong>. Malheureusement, la saison de randonn\u00e9e s&rsquo;est termin\u00e9e alors que je n&rsquo;avais pas encore termin\u00e9 mon premier cycle, mais d\u00e8s mes premi\u00e8res sorties \u00e0 ski, j&rsquo;avais remarqu\u00e9 que mes muscles \u00e9taient d\u00e9finitivement mieux entra\u00een\u00e9s : pas de \u00ab\u00a0douleurs lancinantes\u00a0\u00bb apr\u00e8s la premi\u00e8re descente de ski de la saison, z\u00e9ro ! Le lendemain matin, je suis sorti du lit sans penser que je m&rsquo;\u00e9tais d\u00e9chir\u00e9 les muscles, comme cela m&rsquo;arrivait invariablement les ann\u00e9es pr\u00e9c\u00e9dentes, le lendemain du premier jour de ski.<\/p>\n<p>J&rsquo;ai continu\u00e9 \u00e0 m&rsquo;entra\u00eener avec confiance, et c&rsquo;est \u00e0 la reprise de la saison de randonn\u00e9e 2023 que j&rsquo;ai pu appr\u00e9cier la grandeur de sa m\u00e9thode. J&rsquo;ai commenc\u00e9 \u00e0 r\u00e9p\u00e9ter les m\u00eames sentiers que j&rsquo;avais parcourus l&rsquo;ann\u00e9e pr\u00e9c\u00e9dente, et j&rsquo;ai remarqu\u00e9 qu&rsquo;\u00e0 chaque fois, <b>je terminais le parcours beaucoup plus rapidement que l&rsquo;ann\u00e9e d&rsquo;avant, <\/b>et <b>sans tomber une seule fois dans le marasme <\/b>. <\/p>\n<p>Tu trouveras ci-dessous un exemple parmi tant d&rsquo;autres, montrant la dur\u00e9e d&rsquo;arriv\u00e9e au sommet enregistr\u00e9e par ma montre. \u00c0 gauche, la dur\u00e9e qu&rsquo;il m&rsquo;a fallu pour atteindre le sommet en <strong>juillet 2023<\/strong>, <strong>3 heures 40 <\/strong>. \u00c0 droite, le temps qu&rsquo;il m&rsquo;avait fallu l&rsquo;ann\u00e9e pr\u00e9c\u00e9dente : <strong>juin 2022, 5 heures 20 <\/strong>. <\/p>\n<div id=\"attachment_25599\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-25599\" class=\"size-medium wp-image-23125\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-300x300.jpg\" alt=\"Comparaison des dur\u00e9es\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-300x300.jpg 300w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-1030x1030.jpg 1030w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-80x80.jpg 80w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-768x768.jpg 768w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-1536x1536.jpg 1536w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-36x36.jpg 36w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-180x180.jpg 180w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-1500x1500.jpg 1500w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale-705x705.jpg 705w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/immagine-originale.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-25599\" class=\"wp-caption-text\">Comparaison des dur\u00e9es<\/p><\/div>\n<p>Pour moi, de tels r\u00e9sultats \u00e9taient difficiles \u00e0 imaginer, d&rsquo;autant plus que, gr\u00e2ce \u00e0 la m\u00e9thode de Susanna, on apprend \u00e0 faire quelque chose que l&rsquo;on a du mal \u00e0 croire lorsqu&rsquo;on l&rsquo;entend mentionner pour la premi\u00e8re fois : on<strong> ne respire que par le nez<\/strong>. Oui, je ferme d\u00e9sormais la bouche au premier pas et ne la rouvre que lorsque j&rsquo;arrive au bout du sentier, incroyable mais vrai.<\/p>\n<p>Cela peut sembler une limitation, mais c&rsquo;est en fait une arme fondamentale : gr\u00e2ce \u00e0 la respiration par le nez, tu es capable de doser tes efforts et de ne jamais te fatiguer ! En fait, on apprend \u00e0 utiliser et \u00e0 appr\u00e9cier les objets repr\u00e9sent\u00e9s ci-dessous, qui aident tant \u00e0 augmenter l&rsquo;apport en oxyg\u00e8ne.<\/p>\n<div id=\"attachment_25600\" style=\"width: 297px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti.png\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-25600\" class=\"size-medium wp-image-23129\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti-287x300.png\" alt=\"patchs nasaux\" width=\"287\" height=\"300\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti-287x300.png 287w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/cerotti.png 450w\" sizes=\"auto, (max-width: 287px) 100vw, 287px\" \/><\/a><p id=\"caption-attachment-25600\" class=\"wp-caption-text\">Les patchs nasaux, tr\u00e8s importants<\/p><\/div>\n<p>Le programme est suivi enti\u00e8rement en ligne : tous les exercices sont disponibles dans une appli qui peut \u00eatre utilis\u00e9e \u00e0 tout moment, Susanna suit assid\u00fbment les participants, v\u00e9rifie les r\u00e9sultats et propose des changements ou des modifications, m\u00eame sur demande. Les personnes inscrites au cours peuvent participer aux nombreux s\u00e9minaires en direct qu&rsquo;ils organisent souvent en invitant des experts en nutrition, des guides de montagne, des m\u00e9decins sportifs, etc. De plus, elle est tr\u00e8s dou\u00e9e pour la \u00a0\u00bb constitution d&rsquo;\u00e9quipes \u00a0\u00bb : les participants qui le souhaitent peuvent rejoindre un groupe Facebook d\u00e9di\u00e9 au \u00a0\u00bb cours en cours \u00a0\u00bb o\u00f9 ils \u00e9changent leurs exp\u00e9riences et leurs r\u00e9sultats, dans une atmosph\u00e8re amicale et l\u00e9g\u00e8re qui les encourage \u00e0 pers\u00e9v\u00e9rer et \u00e0 \u00eatre constants dans leur entra\u00eenement (et la constance est peut-\u00eatre la chose la plus importante si tu veux obtenir les r\u00e9sultats souhait\u00e9s).<\/p>\n<div id=\"attachment_25601\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook.png\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-25601\" class=\"wp-image-23135 size-medium\" src=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-300x167.png\" alt=\"Le groupe FB du cours de l'\u00e9t\u00e9 2023\" width=\"300\" height=\"167\" srcset=\"https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-300x167.png 300w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-1030x574.png 1030w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-768x428.png 768w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook-705x393.png 705w, https:\/\/www.sentierigressoney.it\/wp-content\/uploads\/2023\/08\/gruppo-facebook.png 1076w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-25601\" class=\"wp-caption-text\">Le groupe FB du cours de l&rsquo;\u00e9t\u00e9 2023<\/p><\/div>\n<div data-op3-icon=\"op3-icon-shape-oval-2\" data-op-animation-trigger=\"none\" data-op-animation-style=\"\" data-op-animation-loop=\"0\" data-op-timer-minutes=\"0\" data-op-timer-seconds=\"0\">\n<div data-op3-children=\"5\" data-op3-bulletblock-media=\"icon\">\n<div id=\"op3-element-NLvT3KIX\" class=\"op3-element \" data-op3-uuid=\"NLvT3KIX\" data-op3-gid=\"\" data-op3-element-type=\"bulletlist\" data-op3-element-spec=\"\" data-op3-element-caption=\"Bullet List #NLvT3KIX\" data-op-visibility-hidden=\"0\" data-op-element-hidden=\"0\" data-op3-style-id=\"\" data-op3-has-children=\"0\">\n<div data-op3-element-container=\"\" data-op-animation-trigger=\"none\" data-op-animation-style=\"\" data-op-animation-loop=\"0\" data-op-timer-minutes=\"0\" data-op-timer-seconds=\"0\">En bref : tomber par hasard sur le programme de Susanna a \u00e9t\u00e9 un v\u00e9ritable coup de chance, car il a grandement am\u00e9lior\u00e9 la qualit\u00e9 de mes journ\u00e9es de randonn\u00e9e. Si je t&rsquo;ai intrigu\u00e9 et que tu veux en savoir plus, je t&rsquo;invite \u00e0 la contacter directement, soit sur son groupe Facebook<a href=\"http:\/\/facebook.com\/groups\/montagnanontitemo\" target=\"_blank\" rel=\"noopener\">(Montagna Non Ti Temo<\/a>), soit par mail \u00e0 <a href=\"mailto:hello@susannatesti.com\">hello@susannatesti.com <\/a>(site web <a href=\"https:\/\/susannatesti.com\/\" target=\"_blank\" rel=\"noopener\">www.susannatesti.com)<\/a>.<\/div>\n<div data-op3-element-container=\"\" data-op-animation-trigger=\"none\" data-op-animation-style=\"\" data-op-animation-loop=\"0\" data-op-timer-minutes=\"0\" data-op-timer-seconds=\"0\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/section><\/p>\n<\/div><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":25602,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-26943","page","type-page","status-publish","has-post-thumbnail","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entra\u00eenement pour la randonn\u00e9e - I sentieri di Gressoney<\/title>\n<meta name=\"description\" content=\"Je m&#039;entra\u00eene pour les #escursioni en suivant la m\u00e9thode &#039;Vertical Resistance&#039; con\u00e7ue par Susanna Testi. 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