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<meta property="og:description" content="Conserver ses muscles après 50 ans est primordial. La façon dont vous prenez soin de vous aujourd’hui déterminera à 80 % comment vous vous sentirez dans 10 ans. Suivez ces conseils pour rester tonique, dynamique et autonome" />
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<div class="et_pb_text_inner"><h1>COMMENT CONSERVER SES MUSCLES APRÈS 50 ANS</h1></div>
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<div class="et_pb_text_inner"><p>L’apparence physique est souvent la motivation numéro 1 qui vous pousse à faire du sport. Vous êtes désireuse d’une silhouette plus tonique et plus dessinée. Et c’est tout à fait légitime. Se sentir belle et bien dans son corps c’est très important pour le bien être mental mais après avoir lu cet article vous penserez peut être un peu différemment.</p>
<p><strong>Les femmes ne devraient plus voir uniquement le sport comme un moyen de façonner leur physique car il y a un enjeu bien plus stimulant : le bien-être !</strong></p>
<p>Il faut savoir qu’à partir de 30 ans, la masse musculaire a tendance à diminuer si elle n’est pas stimulée régulièrement. <strong>Ça s’appelle la sarcopénie. </strong></p>
<p>Le sport et en particulier l’entraînement musculaire permet de limiter ce phénomène.</p>
<p>Conserver un bon capital musculaire, c’est garder toutes vos capacités physiques et la liberté de faire ce que vous voulez (marcher, courir, danser..) sur le long terme.</p>
<p>Si vous êtes une femme de 50 ans, vous avez sans doute remarqué que votre corps et votre énergie avaient changé avec l’âge. Vous avez plus de mal à faire certaines activités et n’avez plus autant d’énergie qu’il y a 10 ans.</p>
<p>Une des raisons de ces changements est la perte de masse musculaire.</p>
<p><strong><span style="color: #047488;">Dans cet article, nous allons voir pourquoi il est important de prendre soin de vos petits muscles, et comment faire pour rester en forme et et pleine de vitalité le plus longtemps possible..</span></strong></p>
<p>Vous êtes prêtes ? C’est parti !</p></div>
</div><div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light">
<div class="et_pb_text_inner"><h2><span style="box-shadow: inset 0 -15px 0 #d2bfa2;">1. A QUOI SERVENT LES MUSCLES</span></h2></div>
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<span class="et_pb_image_wrap"><img loading="lazy" decoding="async" width="1706" height="2560" src="https://www.momgofitness.fr/wp-content/uploads/2023/09/DSC04816-scaled.jpeg" alt="conserver_ses_muscles_après_50_ans" title="conserver_ses_muscles_après_50_ans" srcset="https://www.momgofitness.fr/wp-content/uploads/2023/09/DSC04816-scaled.jpeg 1706w, https://www.momgofitness.fr/wp-content/uploads/2023/09/DSC04816-1280x1921.jpeg 1280w, https://www.momgofitness.fr/wp-content/uploads/2023/09/DSC04816-980x1471.jpeg 980w, https://www.momgofitness.fr/wp-content/uploads/2023/09/DSC04816-480x720.jpeg 480w" sizes="(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) and (max-width: 1280px) 1280px, (min-width: 1281px) 1706px, 100vw" class="wp-image-1680" /></span>
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<div class="et_pb_text_inner" data-et-multi-view="{"schema":{"content":{"desktop":"<p>Imaginez que vos muscles sont comme de petites \u00e9quipes travaillant ensemble dans votre corps. Ce sont des super-h\u00e9ros qui vous aident \u00e0 faire tout ce que vous aimez : marcher, danser, soulever des objets, et bien plus encore.<\/p>\n<p>Lorsque vous souriez, c’est aussi gr\u00e2ce \u00e0 vos muscles du visage !<\/p>\n<p><strong><span style=\"color: #047488;\">Avec le temps, nos muscles ont parfois besoin d’un peu d’aide pour rester forts. En prenant soin d’eux, vous pouvez continuer \u00e0 faire toutes ces choses qui vous mettent de bonne humeur<\/span><\/strong><\/p>","tablet":"<p>Imaginez que vos muscles sont comme de petites \u00e9quipes travaillant ensemble dans votre corps. Ce sont des super-h\u00e9ros qui vous aident \u00e0 faire tout ce que vous aimez : marcher, danser, soulever des objets, et bien plus encore.<\/p>\n<p>Lorsque vous souriez, c'est aussi gr\u00e2ce \u00e0 vos muscles du visage !<\/p>\n<p><strong><span style=\"color: #047488;\">Avec le temps, nos muscles ont parfois besoin d'un peu d'aide pour rester forts. En prenant soin d'eux, vous pouvez continuer \u00e0 faire toutes ces choses qui vous mettent de bonne humeur<\/span><\/strong><\/p>"}},"slug":"et_pb_text"}" data-et-multi-view-load-tablet-hidden="true"><p>Imaginez que vos muscles sont comme de petites équipes travaillant ensemble dans votre corps. Ce sont des super-héros qui vous aident à faire tout ce que vous aimez : marcher, danser, soulever des objets, et bien plus encore.</p>
<p>Lorsque vous souriez, c’est aussi grâce à vos muscles du visage !</p>
<p><strong><span style="color: #047488;">Avec le temps, nos muscles ont parfois besoin d’un peu d’aide pour rester forts. En prenant soin d’eux, vous pouvez continuer à faire toutes ces choses qui vous mettent de bonne humeur</span></strong></p></div>
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<div class="et_pb_text_inner"><p><strong>Les muscles vous aident à maintenir votre posture, à garder votre équilibre et à vous sentir active et dynamique.</strong></p>
<p>Quand vous prenez part à un programme de remise en forme, c’est comme donner une nouvelle énergie à vos super-héros internes. Ils deviennent plus forts et plus résistants, ce qui signifie que vous pouvez profiter de chaque moment de votre journée avec aisance et confiance.<br />Alors, en prenant soin de vos muscles, vous prenez soin de vous-même, en donnant à votre corps la force et la vitalité dont il a besoin pour continuer à profiter de la vie à 50 ans et au-delà.</p>
<p><strong>Prendre soin de sa masse musculaire n’est pas seulement important pour le présent, mais également pour l’avenir.</strong></p>
<p>En conservant sa masse musculaire, on peut maintenir son autonomie et son énergie pour faire tout ce qu’on aime, comme voyager, faire du jardinage, jouer avec ses petits-enfants ou encore pratiquer des activités sportives. Le maintien de sa masse musculaire peut aussi aider à prévenir les douleurs et les blessures, et à améliorer la qualité de vie en général.</p></div>
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<div class="et_pb_text_inner"><h2><span style="box-shadow: inset 0 -15px 0 #d2bfa2;">2. POURQUOI TRAVAILLER SON CAPITAL MUSCULAIRE APRÈS 50 ANS<br /></span></h2></div>
</div><div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_justified et_pb_bg_layout_light">
<div class="et_pb_text_inner" data-et-multi-view="{"schema":{"content":{"desktop":"Pratiquer une activit\u00e9 sportive aujourd\u2019hui a des effets b\u00e9n\u00e9fiques qui vont bien au-del\u00e0 d’un physique de r\u00eave ou de performances de dingues. Et peu import l’\u00e2ge o\u00f9 vous commencez.<\/p>\n<ul>\n<li><strong>S’entra\u00eener c\u2019est d\u00e9j\u00e0 pr\u00e9venir la perte de masse musculaire qui commence \u00e0 partir de 30 ans.<\/strong><\/li>\n<\/ul>\n<p><strong><\/strong><\/p>\n<ul>\n<li>Entretenir un bon capital musculaire permet de maintenir une bonne densit\u00e9 osseuse et de l<strong>imiter le risque d\u2019ost\u00e9oporose et de fracture<\/strong> qui augmentent avec l\u2019\u00e2ge.<\/li>\n<\/ul>\n<ul>\n<li>C\u2019est aussi avoir <strong>un bon m\u00e9tabolisme<\/strong> et limiter l\u2019accumulation de masse grasse.<\/li>\n<\/ul>\n<ul>\n<li>S’entra\u00eener au quotidien vous apporte plus de force physique, un bien-\u00eatre, de la fiert\u00e9<\/li>\n<\/ul>\n<ul>\n<li>L’activit\u00e9 sportive est votre alli\u00e9e pour garder votre autonomie au fil des ann\u00e9es.<\/li>\n<\/ul>\n<p>Alors, pensez \u00e0 vous entrainer non pas pour votre apparence physique ou, en tout cas pas, seulement.<\/p>\n<p>Faites ce cadeau surtout <strong>pour la personne que vous serez dans quelques d\u2019ann\u00e9es<\/strong>.<\/p>\n<p>Parce qu\u2019il est possible d\u2019avancer dans l\u2019\u00e2ge en pleine forme et de grandement limiter la perte de capacit\u00e9s et d\u2019autonomie, bien trop banalis\u00e9e de nos jours.","tablet":"<p>Pratiquer une activit\u00e9 sportive aujourd\u2019hui a des effets b\u00e9n\u00e9fiques qui vont bien au-del\u00e0 d'un physique de r\u00eave ou de performances de dingues. Et peu import l'\u00e2ge o\u00f9 vous commencez.<\/p>\n<ul>\n<li><strong>S'entra\u00eener c\u2019est d\u00e9j\u00e0 pr\u00e9venir la perte de masse musculaire qui commence \u00e0 partir de 30 ans.<\/strong><\/li>\n<li>Entretenir un bon capital musculaire permet de maintenir une bonne densit\u00e9 osseuse et de l<strong>imiter le risque d\u2019ost\u00e9oporose et de fracture<\/strong> qui augmentent avec l\u2019\u00e2ge.<\/li>\n<li>C\u2019est aussi avoir <strong>un bon m\u00e9tabolisme<\/strong> et limiter l\u2019accumulation de masse grasse.<\/li>\n<li>S'entra\u00eener au quotidien vous apporte plus de force physique, un bien-\u00eatre, de la fiert\u00e9 <\/li>\n<li>L'activit\u00e9 sportive est votre alli\u00e9e pour garder votre autonomie au fil des ann\u00e9es.<\/li>\n<\/ul>\n<p>Alors, pensez \u00e0 vous entrainer non pas pour votre apparence physique ou, en tout cas pas, seulement.<\/p>\n<p>Faites ce cadeau surtout <strong>pour la personne que vous serez dans quelques d\u2019ann\u00e9es<\/strong>.<\/p>\n<p>Parce qu\u2019il est possible d\u2019avancer dans l\u2019\u00e2ge en pleine forme et de grandement limiter la perte de capacit\u00e9s et d\u2019autonomie, bien trop banalis\u00e9e de nos jours.<\/p>"}},"slug":"et_pb_text"}" data-et-multi-view-load-tablet-hidden="true">Pratiquer une activité sportive aujourd’hui a des effets bénéfiques qui vont bien au-delà d’un physique de rêve ou de performances de dingues. Et peu import l’âge où vous commencez.</p>
<ul>
<li><strong>S’entraîner c’est déjà prévenir la perte de masse musculaire qui commence à partir de 30 ans.</strong></li>
</ul>
<p><strong></strong></p>
<ul>
<li>Entretenir un bon capital musculaire permet de maintenir une bonne densité osseuse et de l<strong>imiter le risque d’ostéoporose et de fracture</strong> qui augmentent avec l’âge.</li>
</ul>
<ul>
<li>C’est aussi avoir <strong>un bon métabolisme</strong> et limiter l’accumulation de masse grasse.</li>
</ul>
<ul>
<li>S’entraîner au quotidien vous apporte plus de force physique, un bien-être, de la fierté</li>
</ul>
<ul>
<li>L’activité sportive est votre alliée pour garder votre autonomie au fil des années.</li>
</ul>
<p>Alors, pensez à vous entrainer non pas pour votre apparence physique ou, en tout cas pas, seulement.</p>
<p>Faites ce cadeau surtout <strong>pour la personne que vous serez dans quelques d’années</strong>.</p>
<p>Parce qu’il est possible d’avancer dans l’âge en pleine forme et de grandement limiter la perte de capacités et d’autonomie, bien trop banalisée de nos jours.</div>
</div><div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light">
<div class="et_pb_text_inner"><blockquote class="wp-block-quote">
<p>La façon que vous avez de prendre soin de vous aujourd’hui détermine à 80 % comment vous vous sentirez dans 10 ans.</p>
</blockquote>
<p><!-- /divi:quote --></p></div>
</div><div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_justified et_pb_bg_layout_light">
<div class="et_pb_text_inner"><p>Il faut bien comprendre que l’âge ne joue pas en notre faveur. Si on ne met rien en place pour rester en forme, on ne s’offre pas la chance de vieillir dans les meilleures conditions</p></div>
</div><div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light">
<div class="et_pb_text_inner"><h2><span style="box-shadow: inset 0 -15px 0 #d2bfa2;">3. COMMENT VOUS ENTRAINER POUR CONSERVER VOS MUSCLES</span></h2></div>
</div><div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_justified et_pb_bg_layout_light">
<div class="et_pb_text_inner" data-et-multi-view="{"schema":{"content":{"desktop":"<p>Aujourd\u2019hui, il existe de nombreuses activit\u00e9s qui permettent de renforcer vos muscles. Le Pilate, le Yoga, la Musculation ou autrement dit le Renforcement musculaire sont tr\u00e8s tendances.<\/p>\n<p>Il y en a pour tous les go\u00fbts et chacune de ces pratiques offre un ressenti diff\u00e9rent.<\/p>\n<p>Ce qui est int\u00e9ressant, c\u2019est de vous donner l\u2019occasion de tester ces activit\u00e9s. D\u2019une part pour conna\u00eetre vos pr\u00e9f\u00e9rences. D\u2019autre part, pour mieux conna\u00eetre votre corps et savoir ce qui lui permet d\u2019avoir un ressenti optimal.<\/p>\n<p><strong>Outre l’entra\u00eenement musculaire, il est important d’adopter certaines habitudes de vie pour conserver sa masse musculaire.<\/strong><\/p>\n<p><strong><\/strong><\/p>\n<ul>\n<li>Une <strong>alimentation saine et \u00e9quilibr\u00e9e<\/strong>\u00a0est essentielle pour fournir les nutriments n\u00e9cessaires \u00e0 la croissance musculaire. Les prot\u00e9ines sont particuli\u00e8rement importantes pour la croissance musculaire, et il est recommand\u00e9 de consommer des aliments riches en prot\u00e9ines, tels que la viande, le poisson, les \u0153ufs et les l\u00e9gumineuses.<\/li>\n<\/ul>\n<ul>\n<li><strong>La r\u00e9gularit\u00e9 est primordiale<\/strong> : il est \u00e9galement important de maintenir une activit\u00e9 physique r\u00e9guli\u00e8re, adapt\u00e9e \u00e0 ses capacit\u00e9s et \u00e0 ses envies. Marcher, nager, faire du v\u00e9lo ou encore faire de la danse sont autant d’activit\u00e9s qui peuvent aider \u00e0 maintenir sa masse musculaire. Il est recommand\u00e9 de pratiquer au moins 30 minutes d’activit\u00e9 physique mod\u00e9r\u00e9e par jour, et d’ajouter des s\u00e9ances d’entra\u00eenement musculaire deux \u00e0 trois fois par semaine.<\/li>\n<\/ul>\n<ul>\n<li><strong>Dormir suffisamment<\/strong> peut vous aider, car le sommeil joue un r\u00f4le important dans la r\u00e9g\u00e9n\u00e9ration musculaire.<\/li>\n<\/ul>","tablet":"<p>Aujourd\u2019hui, il existe de nombreuses activit\u00e9s qui permettent de renforcer vos muscles. Le Pilate, le Yoga, la Musculation ou autrement dit le Renforcement musculaire sont tr\u00e8s tendances.<\/p>\n<p>Il y en a pour tous les go\u00fbts et chacune de ces pratiques offre un ressenti diff\u00e9rent.<\/p>\n<p>Ce qui est int\u00e9ressant, c\u2019est de vous donner l\u2019occasion de tester ces activit\u00e9s. D\u2019une part pour conna\u00eetre vos pr\u00e9f\u00e9rences. D\u2019autre part, pour mieux conna\u00eetre votre corps et savoir ce qui lui permet d\u2019avoir un ressenti optimal.<\/p>\n<p><strong>Outre l'entra\u00eenement musculaire, il est important d'adopter certaines habitudes de vie pour conserver sa masse musculaire.<\/strong><\/p>\n<p><strong><\/strong><\/p>\n<ul>\n<li>Une <strong>alimentation saine et \u00e9quilibr\u00e9e<\/strong> est essentielle pour fournir les nutriments n\u00e9cessaires \u00e0 la croissance musculaire. Les prot\u00e9ines sont particuli\u00e8rement importantes pour la croissance musculaire, et il est recommand\u00e9 de consommer des aliments riches en prot\u00e9ines, tels que la viande, le poisson, les \u0153ufs et les l\u00e9gumineuses.<\/li>\n<\/ul>\n<ul>\n<li><strong>La r\u00e9gularit\u00e9 est primordiale<\/strong> : il est \u00e9galement important de maintenir une activit\u00e9 physique r\u00e9guli\u00e8re, adapt\u00e9e \u00e0 ses capacit\u00e9s et \u00e0 ses envies. Marcher, nager, faire du v\u00e9lo ou encore faire de la danse sont autant d'activit\u00e9s qui peuvent aider \u00e0 maintenir sa masse musculaire. Il est recommand\u00e9 de pratiquer au moins 30 minutes d'activit\u00e9 physique mod\u00e9r\u00e9e par jour, et d'ajouter des s\u00e9ances d'entra\u00eenement musculaire deux \u00e0 trois fois par semaine.<\/li>\n<\/ul>\n<ul>\n<li><strong>Dormir suffisamment<\/strong> peut vous aider, car le sommeil joue un r\u00f4le important dans la r\u00e9g\u00e9n\u00e9ration musculaire.<\/li>\n<\/ul>"}},"slug":"et_pb_text"}" data-et-multi-view-load-tablet-hidden="true"><p>Aujourd’hui, il existe de nombreuses activités qui permettent de renforcer vos muscles. Le Pilate, le Yoga, la Musculation ou autrement dit le Renforcement musculaire sont très tendances.</p>
<p>Il y en a pour tous les goûts et chacune de ces pratiques offre un ressenti différent.</p>
<p>Ce qui est intéressant, c’est de vous donner l’occasion de tester ces activités. D’une part pour connaître vos préférences. D’autre part, pour mieux connaître votre corps et savoir ce qui lui permet d’avoir un ressenti optimal.</p>
<p><strong>Outre l’entraînement musculaire, il est important d’adopter certaines habitudes de vie pour conserver sa masse musculaire.</strong></p>
<p><strong></strong></p>
<ul>
<li>Une <strong>alimentation saine et équilibrée</strong> est essentielle pour fournir les nutriments nécessaires à la croissance musculaire. Les protéines sont particulièrement importantes pour la croissance musculaire, et il est recommandé de consommer des aliments riches en protéines, tels que la viande, le poisson, les œufs et les légumineuses.</li>
</ul>
<ul>
<li><strong>La régularité est primordiale</strong> : il est également important de maintenir une activité physique régulière, adaptée à ses capacités et à ses envies. Marcher, nager, faire du vélo ou encore faire de la danse sont autant d’activités qui peuvent aider à maintenir sa masse musculaire. Il est recommandé de pratiquer au moins 30 minutes d’activité physique modérée par jour, et d’ajouter des séances d’entraînement musculaire deux à trois fois par semaine.</li>
</ul>
<ul>
<li><strong>Dormir suffisamment</strong> peut vous aider, car le sommeil joue un rôle important dans la régénération musculaire.</li>
</ul></div>
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<h4 class="et_pb_toggle_title">Est-il possible de gagner du muscle après 50 ans, ou seulement de le maintenir ?</h4>
<div class="et_pb_toggle_content clearfix"><p style="text-align: justify;">Avec un programme d’entraînement approprié et une alimentation équilibrée, vous pouvez non seulement maintenir votre capital musculaire existant, mais aussi stimuler la croissance musculaire</p></div>
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<h4 class="et_pb_toggle_title">Comment le manque d'activité physique contribue-t-il à la perte de muscles ?</h4>
<div class="et_pb_toggle_content clearfix"><p style="text-align: justify;">Lorsque les muscles ne sont pas régulièrement sollicités par l’exercice, ils perdent en volume et en force. D’où l’importance de bouger quotidiennement et de casser une routine trop sédentaire.</p></div>
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<h4 class="et_pb_toggle_title">Est-ce que l'alimentation joue un rôle dans la conservation du capital musculaire ?</h4>
<div class="et_pb_toggle_content clearfix"><p style="text-align: justify;">L’alimentation joue un rôle crucial dans la préservation du capital musculaire. Les protéines sont particulièrement importantes, car elles fournissent les acides aminés nécessaires à la réparation et à la croissance musculaire. Il faut en consommer tous les jours et répartir ses apports sur la journée.</p></div>
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<h4 class="et_pb_toggle_title">Comment éviter les blessures tout en travaillant sur le renforcement musculaire à un âge avancé ?</h4>
<div class="et_pb_toggle_content clearfix"><p style="text-align: justify;">Il est important de commencer en douceur et de progresser graduellement. Priorisez une bonne technique et concentrez-vous sur le contrôle des mouvements. Échauffez-vous toujours avant l’entraînement, reposez-vous suffisamment entre les séances. Soyez à l’écoute de votre corps et tout se passera bien.</p></div>
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<h4 class="et_pb_toggle_title">Au bout de combien de temps pourrai-je constater des résultats ? </h4>
<div class="et_pb_toggle_content clearfix"><p style="text-align: justify;">Avec une routine d’exercice régulière et une alimentation adaptée, vous pouvez déjà vous sentir en meilleure forme et plus toniques dès les premières semaines. Des changements visibles en termes de composition corporelle peuvent être observés en 2 à 3 mois de pratique. Soyez patiente et régulière et les résultats suivront.</p></div>
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<div class="et_pb_toggle_content clearfix"><p style="text-align: justify;">Si vous voulez voir des changements, il faut faire de votre bien-être une priorité. Demandez-vous combien de temps vous passez devant votre téléphone ou devant la télévision dans la journée. Même si votre emploi du temps est chargé, je suis sûre que vous pouvez vous libérer ne serait-ce que 10 minutes pour prendre soin de vous.</p></div>
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