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Jérémie Blanchard (Sports coach)
Invented to transform your body and strengthen your mind over a few weeks, the 75 hard challenge is booming on social networks. But the rules put in place in this challenge would not be suitable for everyone. Jérémie Blanchard, sports coach, tells us more.
Adopt a sports routine, transform your appearance, eat better… At the start of the year, many of us want to challenge ourselves to improve ourselves. And one of the most popular TikTok challenges of the end of 2023 might just tempt you: the 75 Hard Challenge aims to strengthen you, whether physically or mentally, for 75 days.
6 strict rules to achieve “the best of yourself”?
The challenge, invented by the American entrepreneur and podcast host Andy Frisella, intends to make you a new person by relying on several extreme levers: 6 rules to follow for 2 and a half months, without any respite, the price at pay to evolve. A “test of mental strength” for its creator.
- Choose a strict diet and follow it scrupulously, without any “breakdown”;
- Do not consume any alcohol;
- Do two 45-minute workouts per day, one of which must be done outdoors;
- Drink 4 liters of water per day;
- Read 10 pages of a personal development book every day;
- Take photos of its daily progress.
A personal challenge booming on networks, Tiktok in the lead, where the hashtag #75hardchallenge exceeds one billion mentions. And the before/after videos follow one another. But for how many abandonments?
A rhythm that poses several problems
If wanting to build a body and a mind of steel is laudable, the way to achieve this can give rise to reflection here. Because behind this intense program hide several problems according to sports and well-being professionals. The danger is not far away, for untrained people, as Jérémie Blanchard, sports coach consulted by Doctissimo, confirms to us.
An inappropriate continuous rhythm
75 days of challenges, of physical exercises without any recovery period, is heresy in sport. “Two sessions of 45 minutes per day for 75 days without recovery, there is a 100% chance of injury.” our coach tells us. “Because we will create too much inflammation, which the body will not have time to heal.” Results: unless you are a high-level athlete and under supervision, the body will fail muscularly. A rhythm that will cause tears, strains or even tendinopathy.
An all-or-nothing trend that is harmful to motivation
Just the title alone is problematic. “Following 75 days of an intense physical program is already dangerous, but committing yourself to 75 days of a strict diet is also the best way to create such frustration that the entire exercise will be counterproductive. reveals our expert. “Telling a student that we are going to follow him and train him for 75 days non-stop is the best way to break him” he reports.
Too much water.
Finally, the amount of water requested per day is also irrelevant. “4 liters of water, this is not something that can be done and must be done overnight. Already 1.5 liters to 2 liters per day to evacuate waste such as lactic acid, produced by sport, it is not easy, but 4 liters is unmanageable. he warns us.
While hydration is essential, extreme overconsumption of water can actually lead to a serious condition called hyponatremia (or low blood sodium levels), which causes lung congestion, brain swelling, headaches, fatigue, lethargy, confusion, vomiting, seizures, and possibly coma.
Good in his body, good in his head!
“Sensationalism” far from effective recovery
You will have understood, if you want to get back into shape at the start of the year, it is better to move on from the 75 Hard Challenge which is not suitable.
“The problem with these online challenges is that we don’t know who we are addressing. This can be understood in absolute terms for a very high level athlete with knowledge of his body important and an ability to commit to this type of challenge already experienced. Unfortunately most of the people who are sensitive to it are people to whom beautiful promises are dangled, and who believe that we can lose 20 kg in 2 months or find a dream body with 75 days of challenge” deplores Jérémie Blanchard.
We can never say it enough, to change your habits and adopt a suitable sports routine, (especially after a long break) the key to an effective recovery lies in the progressiveness and regularity of the exercises, at your own pace.
A visit to your doctor before any resumption is also strongly recommended.
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