{"id":81,"date":"2026-01-30T20:29:55","date_gmt":"2026-01-30T20:29:55","guid":{"rendered":"https:\/\/elanvitalcoaching.fr\/index.php\/2026\/01\/30\/upper-body-plyometric-exercises\/"},"modified":"2026-02-16T10:43:03","modified_gmt":"2026-02-16T10:43:03","slug":"upper-body-plyometric-exercises","status":"publish","type":"post","link":"https:\/\/elanvitalcoaching.fr\/index.php\/2026\/01\/30\/upper-body-plyometric-exercises\/","title":{"rendered":"FCM VS FCR"},"content":{"rendered":"<h2>\ud83e\udec0 Comprendre FCM et FCR pour mieux s\u2019entra\u00eener<\/h2>\n<p>Pour structurer tes s\u00e9ances cardio, il est essentiel de conna\u00eetre tes zones d\u2019intensit\u00e9. Deux m\u00e9thodes existent : <strong>la FCM (Fr\u00e9quence Cardiaque Maximale)<\/strong> et <strong>la FCR (Fr\u00e9quence Cardiaque de R\u00e9serve)<\/strong>.<\/p>\n<h3>\ud83d\udd30 FCM \u2013 Pour d\u00e9butants et interm\u00e9diaires<\/h3>\n<p>La FCM est la m\u00e9thode la plus simple et la plus utilis\u00e9e. Elle correspond \u00e0 la fr\u00e9quence cardiaque maximale que ton c\u0153ur peut atteindre \u00e0 l\u2019effort. Souvent estim\u00e9e par la formule : <code>220 \u2013 \u00e2ge<\/code>, elle permet de d\u00e9finir des zones d\u2019intensit\u00e9 en pourcentage (% FCM).<\/p>\n<p><strong>Avantages :<\/strong><\/p>\n<ul>\n<li>Facile \u00e0 calculer<\/li>\n<li>Suffisante pour d\u00e9buter ou structurer des s\u00e9ances simples<\/li>\n<li>Permet de rep\u00e9rer les grandes zones : r\u00e9cup\u00e9ration, endurance, r\u00e9sistance\u2026<\/li>\n<\/ul>\n<p><strong>Limites :<\/strong><\/p>\n<ul>\n<li>Peu pr\u00e9cise car elle ne tient pas compte de ta fr\u00e9quence de repos<\/li>\n<li>Moins adapt\u00e9e pour les profils entra\u00een\u00e9s ou en reprise<\/li>\n<\/ul>\n<h3>\ud83d\udd0e FCR \u2013 Pour interm\u00e9diaires et confirm\u00e9s<\/h3>\n<p>La FCR est une m\u00e9thode plus fine et plus individualis\u00e9e. Elle prend en compte ta <strong>fr\u00e9quence cardiaque de repos<\/strong>, ce qui permet de mieux ajuster les zones \u00e0 ton profil r\u00e9el.<\/p>\n<p><strong>Formule :<\/strong> <code>FCR = FCM \u2013 FC repos<\/code> Puis : <code>Zone cible = FC repos + (% intensit\u00e9 \u00d7 FCR)<\/code><\/p>\n<p><strong>Avantages :<\/strong><\/p>\n<ul>\n<li>Plus pr\u00e9cise<\/li>\n<li>Meilleure individualisation<\/li>\n<li>Id\u00e9ale pour structurer des s\u00e9ances complexes ou optimiser la r\u00e9cup\u00e9ration<\/li>\n<\/ul>\n<p><strong>Limites :<\/strong><\/p>\n<ul>\n<li>N\u00e9cessite de mesurer ta FC repos au calme<\/li>\n<li>Demande un peu plus de rigueur dans le calcul<\/li>\n<\/ul>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\ud83e\udec0 Comprendre FCM et FCR pour mieux s\u2019entra\u00eener Pour structurer tes s\u00e9ances cardio, il est essentiel de conna\u00eetre tes zones d\u2019intensit\u00e9. Deux m\u00e9thodes existent : la FCM (Fr\u00e9quence Cardiaque Maximale) et la FCR (Fr\u00e9quence Cardiaque de R\u00e9serve). \ud83d\udd30 FCM \u2013 Pour d\u00e9butants et interm\u00e9diaires La FCM est la m\u00e9thode la plus simple et la plus [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26,27,30],"tags":[],"class_list":["post-81","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-personal-training","category-healthy-living","category-trail-course-a-pied"],"gutentor_comment":0,"featured_image_src":"https:\/\/elanvitalcoaching.fr\/wp-content\/uploads\/2026\/01\/blog2.png","featured_image_src_square":"https:\/\/elanvitalcoaching.fr\/wp-content\/uploads\/2026\/01\/blog2.png","author_info":{"display_name":"admin8881","author_link":"https:\/\/elanvitalcoaching.fr\/index.php\/author\/admin8881\/"},"_links":{"self":[{"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/posts\/81","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/comments?post=81"}],"version-history":[{"count":2,"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/posts\/81\/revisions"}],"predecessor-version":[{"id":209,"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/posts\/81\/revisions\/209"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/media\/82"}],"wp:attachment":[{"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/media?parent=81"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/categories?post=81"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/elanvitalcoaching.fr\/index.php\/wp-json\/wp\/v2\/tags?post=81"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}