{"id":35942,"date":"2025-06-20T07:30:55","date_gmt":"2025-06-20T05:30:55","guid":{"rendered":"https:\/\/www.medoucine.com\/blog\/?p=35942"},"modified":"2026-04-08T17:47:21","modified_gmt":"2026-04-08T15:47:21","slug":"quelques-exercices-minceur-post-menopause","status":"publish","type":"post","link":"https:\/\/www.medoucine.com\/blog\/quelques-exercices-minceur-post-menopause\/","title":{"rendered":"Quelques exercices minceur post-m\u00e9nopause"},"content":{"rendered":"<p class=\"has-drop-cap\">\u00c0 partir de 50 ans et plus, il est essentiel de combiner renforcement musculaire, cardio mod\u00e9r\u00e9 \u00e0 intense, et exercices de flexibilit\u00e9\/\u00e9quilibre pour compenser la perte de masse musculaire, maintenir un m\u00e9tabolisme \u00e9lev\u00e9 et pr\u00e9venir la prise de poids abdominale.<\/p>\n<p>Privil\u00e9giez la musculation cibl\u00e9e (2 \u00e0 3\u00d7\/semaine), des s\u00e9ances cardiovasculaires vari\u00e9es (150 min mod\u00e9r\u00e9es ou 75 min intenses par semaine), la marche longue (\u2265 12 500 pas\/jour) et des activit\u00e9s douces (yoga, <a href=\"https:\/\/www.medoucine.com\/blog\/\/tout-savoir-sur-le-tai-chi\/\">tai-chi<\/a>) pour pr\u00e9server la densit\u00e9 osseuse et att\u00e9nuer les sympt\u00f4mes de la <a href=\"https:\/\/www.medoucine.com\/blog\/\/10-solutions-naturelles-pour-accompagner-la-menopause\/\">m\u00e9nopause<\/a>.<\/p>\n<p>Avec la chute des \u0153strog\u00e8nes, la m\u00e9nopause accentue :<\/p>\n<ul>\n<li><strong>La\u00a0perte musculaire<\/strong>\u00a0(5 \u00e0 10 % par d\u00e9cennie \u00e0 partir de 50 ans) et la prise de masse grasse centrale<\/li>\n<li><strong>La\u00a0baisse du m\u00e9tabolisme\u00a0de repos<\/strong>, favorisant la r\u00e9sistance \u00e0 la perte de poids sans musculation<\/li>\n<li><strong>Le\u00a0risque d\u2019ost\u00e9oporose<\/strong>\u00a0et de maladies m\u00e9taboliques (diab\u00e8te, cardiovasculaires)<\/li>\n<\/ul>\n<h2>Un entra\u00eenement adapt\u00e9 peut inverser ces tendances<\/h2>\n<h3>Renforcement musculaire (2 \u00e0 3\u00d7\/semaine)<\/h3>\n<p>Exemples d\u2019exercices :<\/p>\n<ul>\n<li>Squats : sollicitent quadriceps et fessiers. 3 s\u00e9ries de 12 \u00e0 15 squats<\/li>\n<li>Fentes avant\/arri\u00e8re\u00a0: am\u00e9liorent \u00e9quilibre et renforcement unilat\u00e9ral. 3 s\u00e9ries de 10 \u00e0 12 fentes \/ jambe<\/li>\n<li>Pompes modifi\u00e9es\u00a0(sur les genoux ou contre un mur) : tonifient pectoraux et triceps. 3 s\u00e9ries de 8 \u00e0 12 pompes<\/li>\n<li>Tractions invers\u00e9es\u00a0(row \u00e0 l\u2019\u00e9lastique ou TRX) : renforcent le dos et la posture. 3 s\u00e9ries de 8 \u00e0 12 tractions<\/li>\n<\/ul>\n<p>Ces exercices vont favoriser :<\/p>\n<ul>\n<li><strong>l\u2019augmentation de la masse musculaire<\/strong>\u00a0\u2192 m\u00e9tabolisme plus \u00e9lev\u00e9, meilleure combustion des graisses au repos<\/li>\n<li><strong>le renforcement osseux<\/strong> et r\u00e9duire le risque d\u2019ost\u00e9oporose<\/li>\n<li>Am\u00e9liorer l\u2019<strong>\u00e9quilibre\u00a0et pr\u00e9venir les chutes.<\/strong><\/li>\n<\/ul>\n<div class=\"m-spin\">\n<p class=\"m-spin__text\"><strong>Retrouvez \u00e9quilibre et bien-\u00eatre apr\u00e8s la m\u00e9nopause<\/strong><\/p>\n<p class=\"m-spin__text\">La perte de poids apr\u00e8s la m\u00e9nopause peut \u00eatre un d\u00e9fi. Un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/hypnose\/marseille\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Hypnoth\u00e9rapeute \u00e0 Marseille<\/a>, un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/hypnose\/nantes\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Hypnoth\u00e9rapeute \u00e0 Nantes<\/a> ou un <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/hypnose\/paris\/tous-publics\/a-domicile-ou-cabinet?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Hypnoth\u00e9rapeute \u00e0 Paris<\/a> peut vous aider \u00e0 reprogrammer votre rapport \u00e0 la nourriture et \u00e0 votre corps.<\/p>\n<p class=\"m-spin__text\">N&rsquo;attendez plus pour vous sentir mieux : trouvez des <a class=\"m-spin__link\" target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.medoucine.com\/consultations\/se-soigner\/hypnose\/autour-de-moi?utm_source=medoucine_blog_B2C&amp;utm_medium=article_blog&amp;utm_campaign=spin_seo\">Hypnoth\u00e9rapeutes pr\u00e8s de chez vous<\/a> et commencez votre chemin vers une nouvelle vitalit\u00e9.<\/p>\n<\/div>\n<h2>Cardio mod\u00e9r\u00e9 \u00e0 intense<\/h2>\n<h3>Marche et step count<\/h3>\n<p>Objectif 12 500 pas\/jour\u00a0minimum : la simple recommandation de 10 000 pas semble insuffisante apr\u00e8s la m\u00e9nopause, 12 500 favorisent une perte de poids significative<\/p>\n<h3>S\u00e9ances HIIT (fractionn\u00e9)<\/h3>\n<p>Protocoles : 20 \u00e0 30 s des de sprint (ou v\u00e9lo\/rameur), 1 \u00e0 2 min de r\u00e9cup\u00e9ration active, sur 15 \u00e0 20 minutes, r\u00e9p\u00e9tez les s\u00e9ries 6 \u00e0 10 fois<\/p>\n<p><strong>Avantages\u00a0:<\/strong> forte d\u00e9pense calorique, am\u00e9lioration de la sensibilit\u00e9 \u00e0 l\u2019insuline, gain de VO\u2082 maximal.<\/p>\n<h3>Cardio continu<\/h3>\n<p>150 min\/semaine\u00a0d\u2019a\u00e9robie mod\u00e9r\u00e9 (marche rapide, v\u00e9lo, natation) ou 75 min\/vigoureux (jogging, danse, cours collectifs)<\/p>\n<p>Activit\u00e9s douces\u00a0: aquagym, v\u00e9lo elliptique sans impact pour m\u00e9nager les articulations<\/p>\n<div style=\"width: 593px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2025\/05\/Exercices-femmes-menopausees.png\" alt=\"\" width=\"583\" height=\"875\" \/><p class=\"wp-caption-text\">Pexels<\/p><\/div>\n<h2>Flexibilit\u00e9 et \u00e9quilibre \u00e0 travailler 2 \u00e0 3 fois \/ semaine<\/h2>\n<ul>\n<li><strong>Yoga ou tai chi\u00a0<\/strong>: am\u00e9liorent la souplesse, r\u00e9duisent le stress et les bouff\u00e9es de chaleur<\/li>\n<li><strong>\u00c9tirements dynamiques<\/strong>\u00a0apr\u00e8s l\u2019\u00e9chauffement et statiques en retour au calme.<\/li>\n<\/ul>\n<h2>Structure hebdomadaire type<\/h2>\n<table>\n<thead>\n<tr>\n<td><strong>Jour<\/strong><\/td>\n<td><strong>Activit\u00e9<\/strong><\/td>\n<td><strong>Dur\u00e9e<\/strong><\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Lundi<\/td>\n<td>Renforcement (full-body)<\/td>\n<td>45 min<\/td>\n<\/tr>\n<tr>\n<td>Mardi<\/td>\n<td>Cardio mod\u00e9r\u00e9 (marche rapide\/v\u00e9lo)<\/td>\n<td>30\u201345 min<\/td>\n<\/tr>\n<tr>\n<td>Mercredi<\/td>\n<td>Yoga\/tai chi<\/td>\n<td>30\u201360 min<\/td>\n<\/tr>\n<tr>\n<td>Jeudi<\/td>\n<td>HIIT ou fractionn\u00e9<\/td>\n<td>15\u201320 min<\/td>\n<\/tr>\n<tr>\n<td>Vendredi<\/td>\n<td>Renforcement (focus bas du corps + core)<\/td>\n<td>45 min<\/td>\n<\/tr>\n<tr>\n<td>Samedi<\/td>\n<td>Activit\u00e9 libre (danse, rando, aquagym)<\/td>\n<td>30\u201360 min<\/td>\n<\/tr>\n<tr>\n<td>Dimanche<\/td>\n<td>Repos actif ou \u00e9tirements l\u00e9gers<\/td>\n<td>\u2014<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div style=\"width: 588px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2025\/05\/pexels-ron-lach-10223020-scaled.jpg\" alt=\"\" width=\"578\" height=\"867\" \/><p class=\"wp-caption-text\">Pexels<\/p><\/div>\n<h2>Conseils additionnels<\/h2>\n<ul>\n<li>\u00c9chauffement\u00a0: 5 \u00e0 10 min de mouvements articulaires et cardio l\u00e9ger avant chaque s\u00e9ance.<\/li>\n<li>R\u00e9cup\u00e9ration\u00a0: 5 \u00e0 10 min d\u2019\u00e9tirements en fin de s\u00e9ance pour limiter courbatures et maintenir la mobilit\u00e9.<\/li>\n<li>Progression : augmentez graduellement les r\u00e9p\u00e9titions ou l\u2019intensit\u00e9 toutes les 2 \u00e0 3 semaines.<\/li>\n<li>Hydratation et nutrition\u00a0: apport en prot\u00e9ines de qualit\u00e9 (1,2 \u00e0 1,5 g\/kg\/jour) pour soutenir la reconstruction musculaire post-exercice<\/li>\n<\/ul>\n<div style=\"width: 694px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/www.medoucine.com\/blog\/\/wp-content\/uploads\/2025\/05\/pexels-vlada-karpovich-8939945-scaled.jpg\" alt=\"\" width=\"684\" height=\"456\" \/><p class=\"wp-caption-text\">Pexels<\/p><\/div>\n<h2>Conclusion<\/h2>\n<p>Suivre ce programme vous aidera \u00e0 conserver votre masse musculaire, maintenir votre m\u00e9tabolisme actif, et <a href=\"https:\/\/www.santemagazine.fr\/sante\/menopause-et-andropause\/menopause\/menopause-quels-sports-privilegier-pour-garder-la-ligne-1105561\">g\u00e9rer les sympt\u00f4mes de la m\u00e9nopause tout en perdant du poids<\/a> de fa\u00e7on durable et s\u00e9curis\u00e9e. N\u2019h\u00e9sitez pas \u00e0 consulter un professionnel ou un <a href=\"https:\/\/www.medoucine.com\/pratiques\/coaching-de-sante\">coach sportif<\/a> pour adapter ces recommandations \u00e0 votre condition individuelle et b\u00e9n\u00e9ficiez d&rsquo;un <a href=\"https:\/\/www.medoucine.com\/solution\/coaching-pour-maigrir\">coaching pour maigrir<\/a> sur mesure.<\/p>\n<p>Et surtout\u2026 surtout, <strong>cela reste un plaisir !<\/strong> Vous le faites pour vous, votre bien-\u00eatre, votre sant\u00e9. D\u00e8s lors que vous entrez dans un cercle de d\u00e9fi\/contrainte, vous risquez de vous lasser ou de vous d\u00e9motiver. <strong>Le plaisir demeure essentiel ! Faites-vous du bien, sans forcer. Prenez ce qui est bon pour vous !<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>par <a href=\"https:\/\/www.medoucine.com\/consultation\/marseille\/helene-delebois\/812\"><strong>H\u00e9l\u00e8ne Delebois, hypnose et pratiques \u00e9nerg\u00e9tiques<\/strong><\/a>\u00a0du r\u00e9seau M\u00e9doucine.<\/p>\n<p><a href=\"https:\/\/www.medoucine.com\/\"><strong>Trouvez un praticien pr\u00e8s de chez vous sur M\u00e9doucine<\/strong>.\u00a0<\/a><\/p>\n<p><strong>\u00c0 lire aussi\u00a0:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/perdre-du-poids-a-la-menopause-grace-a-la-naturopathie\/\">Perdre du poids \u00e0 la m\u00e9nopause gr\u00e2ce \u00e0 la naturopathie<\/a><\/li>\n<li style=\"text-align: left\"><a href=\"https:\/\/www.medoucine.com\/blog\/\/comment-lhypnose-peut-soulager-les-maux-de-la-menopause\/\">Comment l\u2019hypnose peut soulager les maux de la m\u00e9nopause ?<\/a><\/li>\n<li><a href=\"https:\/\/www.medoucine.com\/blog\/\/menopause-le-drainage-qui-fait-la-difference\/\">M\u00e9nopause : le drainage qui fait la diff\u00e9rence !<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u00c0 partir de 50 ans et plus, il est essentiel de combiner renforcement musculaire, cardio mod\u00e9r\u00e9 \u00e0 intense, et exercices de flexibilit\u00e9\/\u00e9quilibre pour compenser la perte de masse musculaire, maintenir un m\u00e9tabolisme \u00e9lev\u00e9 et pr\u00e9venir la prise de poids abdominale. Privil\u00e9giez la musculation cibl\u00e9e (2 \u00e0 3\u00d7\/semaine), des s\u00e9ances cardiovasculaires vari\u00e9es (150 min mod\u00e9r\u00e9es ou 75 min intenses par semaine), la marche longue (\u2265 12 500 pas\/jour) et des activit\u00e9s douces (yoga, tai-chi) pour pr\u00e9server la densit\u00e9 osseuse et att\u00e9nuer les sympt\u00f4mes de la m\u00e9nopause. Avec la chute des \u0153strog\u00e8nes, la m\u00e9nopause accentue : La\u00a0perte musculaire\u00a0(5 \u00e0 10 % par d\u00e9cennie \u00e0 partir de 50 ans) et la prise de masse grasse centrale La\u00a0baisse du m\u00e9tabolisme\u00a0de repos, favorisant la r\u00e9sistance \u00e0 la perte de poids sans musculation Le\u00a0risque d\u2019ost\u00e9oporose\u00a0et de maladies m\u00e9taboliques (diab\u00e8te, cardiovasculaires) Un [&hellip;]<\/p>\n","protected":false},"author":226,"featured_media":36152,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[114],"tags":[540,27],"class_list":["post-35942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-activite-physique","tag-menopause","tag-sport"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ 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