The gymnastics, whether it be the classic sweet gym, the pilates, stretching, aquagym or other postural balls, are all indicated to keep the form, whatever the age.They notably promote good cardiac functioning."They stimulate the heart because they increase the heart rate by resulting in a moderate shortness of breath," said Prois François Carré, cardiologist and sports doctor at the Rennes University Hospital.Now the heart, like any muscle, has an interest in working regularly to stay healthy.Pilates, yoga or tai chi are disciplines that also act on cardiac coherence.By controlling their breathing during gymnastics movements, people manage to regulate their heart rate, with, to the key, a positive action on stress and blood pressure.Another important benefit: the gym gives the opportunity to build muscle without using a device, with only body weight.The alternation of contractions and releases strengthens the muscles contacted."The stimulation of muscle fibers sends signals towards the nucleus of cells which release myokines, proteins that pass into the blood and are known for their anti-inflammatory, antioxidant and protective virtues of the immune system", specifies proisEdge.
Make muscle cast iron
Muscle strengthening is all the more at the rendezvous that during an hour or an hour and a half session several muscle channels work at the same time."The solicitation of the quadriceps, the muscles located at the Front of the thighs, is particularly interesting," adds Pr Martine Duclos, head of the Sports Medicine Service at the Clermont-Ferrand CHU.Indeed, these are muscles that melt very quickly if we do not use it."The series of squat offered in certain gym sessions, which consist in folding our legs as if we were going to sit down and then straighten, are excellent for strengthening quadriceps, little asked in our very sedentary lifestyles.From the age of 45, strengthening and sheathing become essential to overcome muscle castration.
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Gain in flexibility
Yoga, tai chi, qi gong or stretching also improve flexibility.The muscles stretch and then contract more easily in everyday gestures."Conversely, when the muscles of the back of the thighs, the hamstrings, are steep, back pain may appear," said Prois CARRÉ.Being flexible makes it possible to perform many movements of daily life without brutality and therefore without risking hurting.These different gymnastics also improve proprioception, that is to say the ability to feel our body in space, to anticipate falls by discerning an obstacle under the foot for example.By regularly offering exercises in support on a single foot, or by climbing on the foot tips to stay there for several breaths, gymnastics improves balance (by working on the ocul-vestibular system, at the level of theinner ear) and prevents the risk of falling."Before 65 years of age, it is recommended to work on cardiac endurance and muscle strengthening, to which must be added, beyond 65 years, balance exercises," summarizes the cardiologist.Finally, moving and spending yourself active the release of several happiness hormones, such as dopamine and serotonin, providing a feeling of relaxation and well-being after a session, all physical activities combined.
Contrary to popular belief, we can start gymnastics at any age.No need to be flexible to get started.At the beginning, you have to go slowly, of course, by not doing all the movements, breathing amply and choosing coaches or teachers attentive to each and capable of helping, correcting and encouraging each person present, infunction of its specificities.Even in a collective course, a good professional keeps the eye on each person."On a scale of 0 to 10, 0 corresponding to the absence of pain and 10 to very intense pain, you must work the first sessions for a result close to 5 to 7," recommends Prois CARRÉ.The first lessons must be at 5, then we alternate a slightly more intense session, at 6, then a training at 5 before going up to 7.As this specialist points out, pain is not useful to progress.You have to get out of the room with good fatigue, but without being exhausted.
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To have fun
The ideal is to practice a discipline with joy, even in the heart of winter.To do this, it is recommended to try several. À chacun ses critères de choix: le taï-chi, le qi gong (dont des études montrent l’intérêt dans certaines pathologies (1)(2)) et le yoga apportent une conscience fine du geste et un aspect méditatif que l’on ne trouve pas dans le Pilates ou le postural ball.The latter has a playful character which sometimes lacks in certain gentle gym sessions.Physical activity being effective provided that it is practiced regularly, two or three times a week, it is also possible to alternate several.Thus, one or two postural ball sessions can be supplemented by the methods of Feldenkrais or Alexander.These sweet physical activities are not based on the repetition of movements but rather on the awareness of the simplest gestures, to put only the right that is suitable or to improve posture and avoid being hurt in everyday life.By working on this fine perception, they each help to better know their body, to recognize their sensations and to be able to train properly in other disciplines, more physical.All types of gymnastics also have two major interests: they avoid prolonged seated stations in Front of TV or any other screen and they promote a richer social life, which, too, allows you to feel better in your skin.
Classic sweet gymnastics
These are physical exercises that allow you to work on the different parts of the body without forcing on muscles and joints.
What happens during a session?
A warm -up makes it possible to prepare for an activity which is gradually rising in intensity.Movements are offered, such as side flexions and bust rotations, stretching, squats, Front and rear slots for lower limbs, reinforcement exercises of the abdominal muscles or shoulders.The work is repetitive to work in depth and sweat a little.He got up then lying on a carpet.Accessories are sometimes used, such as chairs, elastics or bricks.
The benefits
The spine, the muscles and the joints are mobilized at a rate that avoids any trauma.They gain flexibility and solidity.Sweet gymnastics also improves proprioception and provides a feeling of well-being linked to a positive perception of its body.
Where to find out?
French Federation of Sports Retirement (FFRP) FFRS-retite-Sortive.org
Yoga
It is a discipline born in India a long time ago that offers work on body and mind.
What happens during a session?
It is variable because there is a very wide variety of yoga, some being more dynamic than others.A session alternates moments of relaxation and moments of commitment of the body in different kinds of postures.Some make it possible to open the rib cage and the pelvic belt (the basin), others stretch the muscles on the back of the thighs, others still maintain the sense of balance.Their number is infinite.All the work, including the sequences, is done by becoming aware of the breath.At the end of the session, a silent seat or a meditation is proposed because one of the goals of yoga is to maintain the body but also to manage to interfere and maintain the spirit in calm.
The benefits
It preserves and softens deep muscles and joints while promoting greater ability to concentrate."Studies on yoga especially show its relaxing effect (3), it acts as a real anxiolytic," said Pr Martine Duclos.
Where to find out?
The world of yoga.lemondeduyoga.org
The French Institute of Yoga Ify.Fr
The Pilates method
Created by Joseph Pilates in the 1930s, this gymnastics worked on deep musculature to promote good posture.
What happens during a session?
Close to yoga (without the meditative aspect), the pilates begins with breathing exercises and then continues with codified movements which allow the whole body to work.There are 34 in all, which can be done on a carpet or using devices that help make the gestures in the fairest way possible.Among these exercises, some make it possible to tone the abdominal strap, others consist in rolling their backs and then unrolling it on the ground, others are still practiced on all fours, on the belly, on the sides."The Pilates method is looking for the effectiveness of the movement," said Yaëlle Penkhos, president of the Federation of Professionals of the Pilates method (FPMP).
The benefits
By working on deep muscles (glutes, transverse, back muscles), the Pilates method reinforces the entire structure of the skeleton.It is also a work of muscle strengthening and tone, fluidity and coordination.
Where to find out?
Federation of professionals in the Pilates method (FPMP).fpmp.Fr
Fédération Française d’éducation physique et de gymnastique volontaire (FFEPGV).vitafdede.ffepgv.Fr
The postural ball
This gymnastics uses the Ball posture also called the Swiss Ball (it was first used by a Swiss physiotherapist, Suzanne Klein-Vogelbach) to carry out exercises of muscle strengthening.
What happens during a session?
The simple fact of sitting on this balloon (55, 65 or 75 cm in diameter depending on the size of the user) mobilizes the deep back muscles and the abdominal strap (transverse) to keep the balance,Without it requiring significant effort.The feeling is even rather pleasant.Different exercises are then offered: strengthening the abdominal strap by sleeping the back on the ball, feet on the ground, and seeking to straighten the bust;squats by positioning the ball behind the back against a wall, stretching of the column The belly being placed on the accessory...A session alternates moments of effort and relaxation, always using the ball as support to let go.
The benefits
This activity makes the muscles of posture work: those of the back, the glutes, the flexors (psoas), the abdominals ... It is an ideal tool to properly structure the skeleton and fight against back pain.
Where to find out?
School of postural well-being Ball.posturalball.Fr
Aquagym
The gymnastics movements practiced in water are facilitated since once submerged, the body weighs only a third of its weight.
What happens during a session?
The coach first offers a warm -up: jump on the spot, put your knees back to the chest, make movements with the arms, then series of exercises, for 45 minutes.They mobilize the glutes, the abdominals, the thighs, the arms and gradually gain in intensity.Senior special aquagym sessions allow you to go more slowly while doing a demanding job.This activity is interesting because we work without the weight of your body.The session ends by doing the board to relax.
The benefits
"Aquagym increases the energy expenditure, which is in itself very interesting," emphasizes Pr Martine Duclos.The joints do not have the weight of the body to carry, they strengthen without being traumatized."The activity is even recommended in the event of joint pathologies.It is also a work of muscle and heart strengthening.
Where to find out?
Fédération Française Sports pour tous.Sportsputous.org
Stretching
These are exercises based essentially on the stretching of the muscles (From English to stretch, stretch).It is an activity that borrows From both yoga and pilates.
What happens during a session?
There is not really a standard lessons, but most of the time it is to stretch the muscles of the bust and the Front and the back of the legs, rather gently, by helping theBreathing to promote muscle relaxation.Stretching is gradually done, giving muscles time to accept this extension (while most of our daily activities tend to shorten them).
The benefits
These progressive lengthenings, made on the breath, bring a real relaxation and increase muscle and joint flexibility."Stretching alone is not really of interest," warns Prof. Martine Duclos, however.Stretching sessions often alternate contractions and extensions.Otherwise, we can complete this activity with another type of gymnastics (Pilates or Aquagym).
Where to find out?
Fédération Française d’éducation physique et de gymnastique volontaire (FFEPGV).ffepgv.Fr
(1) BMJ 2018;360: K851.
(2) 2016 metabolic disease medicine;10 (5): 456-462.
(3) J Evid Based Med.2016 Aug;9 (3): 116-124.
