{"id":173751,"date":"2021-12-15T06:00:50","date_gmt":"2021-12-15T11:00:50","guid":{"rendered":"https:\/\/www.cpp.ca\/?p=173751"},"modified":"2021-12-15T09:29:36","modified_gmt":"2021-12-15T14:29:36","slug":"cinq-conseils-pour-faire-de-lexercice-en-plein-air-en-hiver","status":"publish","type":"post","link":"https:\/\/www.cpp.ca\/fr\/blogue\/cinq-conseils-pour-faire-de-lexercice-en-plein-air-en-hiver\/","title":{"rendered":"Cinq conseils pour faire de l\u2019exercice en plein air en hiver"},"content":{"rendered":"[vc_row type=\u00a0\u00bbin_container\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/1&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]Avec le refroidissement des temp\u00e9ratures, la plupart des gens actifs se r\u00e9fugient dans les salles d\u2019entra\u00eenement. Pourtant, la pratique d\u2019une activit\u00e9 physique ext\u00e9rieure en hiver pr\u00e9sente des bienfaits surprenants. Votre endurance s\u2019en trouvera am\u00e9lior\u00e9e, car vous ferez de l\u2019exercice plus efficacement. Votre masse adipeuse est transform\u00e9e en source d\u2019\u00e9nergie pour le corps<sup>1<\/sup>. Votre taux de s\u00e9rotonine dans le cerveau augmente, ce qui am\u00e9liore l\u2019humeur et aide \u00e0 pr\u00e9venir le trouble affectif saisonnier<sup>2<\/sup>. Par ailleurs, l\u2019exposition au soleil aide le corps \u00e0 produire de la vitamine\u00a0D, dont on a tendance \u00e0 se carencer en hiver<sup>3<\/sup>.<\/p>\n<p><strong style=\"font-weight: bold; color: #333;\">Pour faire de l\u2019exercice en hiver, la cl\u00e9 est d\u2019\u00eatre bien pr\u00e9par\u00e9. Voici nos principales recommandations pour assurer votre confort et votre s\u00e9curit\u00e9 pendant que vous vous activez \u00e0 rester en forme :<\/strong><\/p>\n<h4><strong><span style=\"background-color: #c41c25; color: #fff; padding: 0px 10px 2px 10px; border-radius: 5px;\">1<\/span>\u00a0Portez plusieurs couches de v\u00eatements <\/strong><\/h4>\n<p>En hiver, il important de garder le corps au sec et au chaud. Pour ce faire, l\u2019id\u00e9al de mettre trois\u00a0couches de v\u00eatements\u00a0:<\/p>\n<ul>\n<li><strong style=\"font-weight: bold; color: #333;\">Les v\u00eatements de la premi\u00e8re\u00a0couche<\/strong> (ceux que vous mettez en premier) doivent \u00eatre en fibres synth\u00e9tiques pour \u00e9vacuer la transpiration.<\/li>\n<li><strong style=\"font-weight: bold; color: #333;\">Les v\u00eatements de la couche interm\u00e9diaire<\/strong> servent d\u2019isolation et doivent \u00eatre en mat\u00e9riaux capables d\u2019emprisonner l\u2019air chaud que votre corps d\u00e9gage (molleton ou laine, par exemple).<\/li>\n<li><strong style=\"font-weight: bold; color: #333;\">Les v\u00eatements de la couche externe<\/strong> devraient vous prot\u00e9ger contre le vent et la pluie, mais le tissu devrait aussi \u00eatre respirant pour assurer votre confort pendant vos activit\u00e9s.<\/li>\n<\/ul>\n<p>De nouveaux tissus et produits sont constamment mis au point; rendez-vous chez votre d\u00e9taillant d\u2019articles de sport favori pour d\u00e9couvrir les nouveaut\u00e9s et choisissez les articles qui conviennent le mieux au type d\u2019activit\u00e9 que vous pr\u00e9voyez faire.<\/p>\n<h4><strong><span style=\"background-color: #c41c25; color: #fff; padding: 0px 10px 2px 10px; border-radius: 5px;\">2<\/span>\u00a0Prot\u00e9gez vos extr\u00e9mit\u00e9s<\/strong><\/h4>\n<p>Quand il fait froid, le sang se d\u00e9place vers le centre du corps pour \u00e9viter la perte de chaleur; les mains, les pieds et le visage refroidissent donc plus rapidement. Prot\u00e9gez-les en portant une tuque ou un passe-montagne, des gants et des chaussettes chaudes en mati\u00e8re synth\u00e9tique ou de type\u00a0<em>Smartwool<\/em>. Certaines chaussures de course et de cyclisme sont fabriqu\u00e9es avec des mat\u00e9riaux poreux; procurez-vous une paire de chaussures de course sp\u00e9ciales pour l\u2019hiver, et des couvre-chaussures pour vos chaussures de cyclisme.<\/p>\n<h4><strong><span style=\"background-color: #c41c25; color: #fff; padding: 0px 10px 2px 10px; border-radius: 5px;\">3<\/span>\u00a0Portez des chaussures avec une bonne adh\u00e9rence<\/strong><\/h4>\n<div><span lang=\"FR-CA\">La glace et la neige sur la route posent un risque plus important quand vous faites une activit\u00e9 \u00e0 pied. Si vous faites de la course \u00e0 pied, optez pour des chaussures dont les semelles sont dot\u00e9es de petits crampons suppl\u00e9mentaires, comme des chaussures de course en sentier ou des chaussures de course d\u2019hiver, ou fixez vous-m\u00eame une semelle antid\u00e9rapante \u00e0 vos chaussures. Pour l\u2019escalade et la randonn\u00e9e, vous pouvez ajouter une semelle \u00e0 crampons \u00e0 vos bottes pour am\u00e9liorer votre stabilit\u00e9 sur la neige et la glace glissantes.<\/span><\/div>\n<h4><strong><span style=\"background-color: #c41c25; color: #fff; padding: 0px 10px 2px 10px; border-radius: 5px;\">4<\/span>\u00a0Prot\u00e9gez la peau expos\u00e9e<\/strong><\/h4>\n<p>Il est important de prendre soin de la peau \u00e9t\u00e9 comme hiver\u00a0: on est constamment expos\u00e9 au soleil et au vent, et l\u2019air sec de l\u2019hiver peut ass\u00e9cher la peau et la rendre vuln\u00e9rable \u00e0 d\u2019autres probl\u00e8mes. Avant de sortir, nettoyez soigneusement votre visage et laissez-le s\u00e9cher compl\u00e8tement. Appliquez ensuite une cr\u00e8me hydratante et un \u00e9cran solaire \u00e0 indice de protection \u00e9lev\u00e9. N\u2019oubliez pas d\u2019utiliser un baume \u00e0 l\u00e8vres avec\u00a0FPS pour \u00e9viter les ger\u00e7ures. Mieux encore, gardez sur vous un baume \u00e0 l\u00e8vres pour un soulagement instantan\u00e9 contre les vents rigoureux et l\u2019air froid et sec.<\/p>\n<h4><strong><span style=\"background-color: #c41c25; color: #fff; padding: 0px 10px 2px 10px; border-radius: 5px;\">5<\/span>\u00a0Apprenez \u00e0 d\u00e9celer les signes d\u2019hypothermie et d\u2019engelure<\/strong><\/h4>\n<p>L\u2019air froid r\u00e9duit les sensations cutan\u00e9es de sorte qu\u2019on ne se rend pas toujours compte qu\u2019on commence \u00e0 avoir trop froid. Surveillez les signes et les sympt\u00f4mes d\u2019une engelure\u00a0: engourdissement, fourmillements et p\u00e2leur des r\u00e9gions touch\u00e9es<sup>4<\/sup>. Les signes et les sympt\u00f4mes de l\u2019hypothermie comprennent des frissons intenses, des troubles de l\u2019\u00e9locution, un manque de coordination, ainsi que de la somnolence ou de la fatigue<sup>5<\/sup>. Dans la plupart des cas, les gens ne se rendent pas compte qu\u2019ils sont victimes d\u2019hypothermie. La vigilance est donc de mise lorsque la temp\u00e9rature devient n\u00e9gative.<\/p>\n<p>La pratique d\u2019une activit\u00e9 ext\u00e9rieure en hiver peut sembler difficile et d\u00e9sagr\u00e9able au d\u00e9but, mais elle peut \u00eatre stimulante et b\u00e9n\u00e9fique si on est bien pr\u00e9par\u00e9. Une fois que vous aurez commenc\u00e9, vous verrez d\u2019autres personnes qui ont relev\u00e9 le d\u00e9fi, et vous aurez l\u2019impression de faire partie d\u2019un club extraordinaire de <strong style=\"font-weight: bold; color: #333;\">vaillants guerriers hivernaux<\/strong>!<\/p>\n<p>\u00c9quipez-vous et sortez prendre l\u2019air![\/vc_column_text][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbin_container\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb zindex=\u00a0\u00bb99&Prime; overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb shape_type=\u00a0\u00bb\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/1&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][divider line_type=\u00a0\u00bbFull Width Line\u00a0\u00bb line_thickness=\u00a0\u00bb1&Prime; divider_color=\u00a0\u00bbaccent-color\u00a0\u00bb custom_height=\u00a0\u00bb2&Prime;][divider line_type=\u00a0\u00bbNo Line\u00a0\u00bb custom_height=\u00a0\u00bb20&Prime;][vc_row_inner column_margin=\u00a0\u00bbdefault\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb][vc_column_inner column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb column_link_target=\u00a0\u00bb_self\u00a0\u00bb width=\u00a0\u00bb1\/6&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb offset=\u00a0\u00bbvc_col-lg-2 vc_col-md-2 vc_col-xs-2&Prime;][image_with_animation image_url=\u00a0\u00bb26968&Prime; alignment=\u00a0\u00bbcenter\u00a0\u00bb animation=\u00a0\u00bbNone\u00a0\u00bb border_radius=\u00a0\u00bbnone\u00a0\u00bb box_shadow=\u00a0\u00bbnone\u00a0\u00bb max_width=\u00a0\u00bb100%\u00a0\u00bb][\/vc_column_inner][vc_column_inner column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb column_link_target=\u00a0\u00bb_self\u00a0\u00bb width=\u00a0\u00bb5\/6&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb offset=\u00a0\u00bbvc_col-lg-10 vc_col-md-10 vc_col-xs-10&Prime;][vc_column_text]\n<div style=\"font-size: 13px; line-height: 18px;\"><strong style=\"font-weight: bold; letter-spacing: 0.2px;\"><a style=\"font-weight: bold;\" href=\"https:\/\/www.cpp.ca\/fr\/\" target=\"_blank\" rel=\"noopener noreferrer\">Plan de protection du Canada<\/a> est un chef de file en assurance vie sans exigence m\u00e9dicale et \u00e0 \u00e9mission simplifi\u00e9e au Canada.<\/strong> Notre mission est de fournir une protection fiable et un service compatissant d\u2019un oc\u00e9an \u00e0 l\u2019autre avec une assurance vie, une assurance maladies graves et des produits connexes faciles \u00e0 acheter. Notre gamme de produits croissante vous aidera \u00e0 obtenir la couverture et la tranquillit\u00e9 d\u2019esprit dont vous avez besoin pour vous assurer un meilleur avenir financier. Les produits de Plan de protection du Canada sont offerts par l\u2019interm\u00e9diaire de plus de 25 000 conseillers en assurance ind\u00e9pendants partout au Canada.<\/div>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=\u00a0\u00bbin_container\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/1&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][divider line_type=\u00a0\u00bbFull Width Line\u00a0\u00bb line_thickness=\u00a0\u00bb1&Prime; divider_color=\u00a0\u00bbextra-color-gradient-1&Prime; custom_height=\u00a0\u00bb10&Prime;][vc_column_text]\n<h6 style=\"font-size: 13px !important;\">SOURCES: (en anglais seulement)<\/h6>\n<ul>\n<li style=\"font-size: 13px !important;\"><sup>1<\/sup> <a style=\"color: #676767 !important;\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-wonders-of-winter-workouts\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.health.harvard.edu\/staying-healthy\/the-wonders-of-winter-workouts<\/a><\/li>\n<li style=\"font-size: 13px !important;\"><sup>2<\/sup> <a style=\"color: #676767 !important;\" href=\"https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/dont-be-afraid-of-the-cold-the-surprising-allure-and-benefits-of-an-outdoor-workout\/2014\/12\/29\/e9f01e66-8634-11e4-9534-f79a23c40e6c_story.html\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.washingtonpost.com\/lifestyle\/wellness\/dont-be-afraid-of-the-cold-the-surprising-allure-and-benefits-of-an-outdoor-workout\/2014\/12\/29\/e9f01e66-8634-11e4-9534-f79a23c40e6c_story.html<\/a><\/li>\n<li style=\"font-size: 13px !important;\"><sup>3<\/sup> <a style=\"color: #676767 !important;\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/time-for-more-vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.health.harvard.edu\/staying-healthy\/time-for-more-vitamin-d<\/a><\/li>\n<li style=\"font-size: 13px !important;\"><sup>4<\/sup> <a style=\"color: #676767 !important;\" href=\"https:\/\/www.nhs.uk\/conditions\/frostbite\/symptoms\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nhs.uk\/conditions\/frostbite\/symptoms\/<\/a><\/li>\n<li style=\"font-size: 13px !important;\"><sup>5<\/sup> <a style=\"color: #676767 !important;\" href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/hypothermia\/symptoms-causes\/syc-20352682\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.mayoclinic.org\/diseases-conditions\/hypothermia\/symptoms-causes\/syc-20352682<\/a><\/li>\n<\/ul>\n[\/vc_column_text][vc_row_inner column_margin=\u00a0\u00bbdefault\u00a0\u00bb translate_y=\u00a0\u00bb75&Prime; text_align=\u00a0\u00bbleft\u00a0\u00bb][vc_column_inner column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb column_link_target=\u00a0\u00bb_self\u00a0\u00bb width=\u00a0\u00bb1\/1&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]\n<p style=\"text-align: right; font-size: 12px; color: #bcbcbc !important;\">BLG605-1221FR<\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row type=\u00a0\u00bbin_container\u00a0\u00bb full_screen_row_position=\u00a0\u00bbmiddle\u00a0\u00bb scene_position=\u00a0\u00bbcenter\u00a0\u00bb text_color=\u00a0\u00bbdark\u00a0\u00bb text_align=\u00a0\u00bbleft\u00a0\u00bb overlay_strength=\u00a0\u00bb0.3&Prime; shape_divider_position=\u00a0\u00bbbottom\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column column_padding=\u00a0\u00bbno-extra-padding\u00a0\u00bb column_padding_position=\u00a0\u00bball\u00a0\u00bb background_color_opacity=\u00a0\u00bb1&Prime; background_hover_color_opacity=\u00a0\u00bb1&Prime; column_link_target=\u00a0\u00bb_self\u00a0\u00bb column_shadow=\u00a0\u00bbnone\u00a0\u00bb column_border_radius=\u00a0\u00bbnone\u00a0\u00bb width=\u00a0\u00bb1\/1&Prime; tablet_width_inherit=\u00a0\u00bbdefault\u00a0\u00bb tablet_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb phone_text_alignment=\u00a0\u00bbdefault\u00a0\u00bb column_border_width=\u00a0\u00bbnone\u00a0\u00bb column_border_style=\u00a0\u00bbsolid\u00a0\u00bb bg_image_animation=\u00a0\u00bbnone\u00a0\u00bb][vc_column_text]Avec le refroidissement des temp\u00e9ratures, la plupart des&#8230;<\/p>\n","protected":false},"author":120,"featured_media":252886,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[358,365,366,367],"tags":[],"class_list":["post-173751","post","type-post","status-publish","format-standard","has-post-thumbnail","category-blogue","category-conseillers-fr","category-news-fr","category-patriculiers-fr"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cinq conseils pour faire de l\u2019exercice en plein air en hiver | Plan de protection du Canada<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez les joies et les bienfaits des activit\u00e9s ext\u00e9rieures hivernales gr\u00e2ce \u00e0 ces conseils pour rester au chaud et en s\u00e9curit\u00e9 pendant que vous profitez du froid!\" \/>\n<meta name=\"robots\" content=\"index, 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