Sport guides

Whether you prefer running, cycling, triathlon, fitness, bodybuilding, crossfit or winter sports, Aptonia is here to support you in your sport! Find our selection of guides by sport and by level, here.

46 advice

Holidays are over!Summer is often the perfect time to go about your daily routine at a different pace, to be worry-free and leave stress behind to enjoy every moment. It is also a time when we eat more than usual as we are more inclined to get together and have a drink and a bite before dinner while enjoying the sun!

Sooner or later comes the moment when you quickly need to get back on track and find the right rhythm at the end of Summer in order to be ready and full of energy to face Autumn and Winter.

Our bodies need energy to function and move. They have their own energy reserve, but it is limited. The diet has a significant role in covering for the needs. The foods consumed provide energy through their nutrients.

Winter is a season that can strain our bodies. The energy needs are usually increased. Making physical exertion in low outdoor temperatures increases the amount of energy used by the body.
The body can get used to the cold as you train, but remember that good physical shape also requires a proper diet.

Hydration is critical when doing sports indoors. Exercise increases the water losses due to body heated when in movement. Staying properly hydrated during your workouts is essential to reduce athletes' worst enemy, dehydration.


Cycling creates muscular strains related to the intensity and duration of practice. Since it is an outdoor sport, the exercise tolerance and energy expenditures will depend on the weather conditions, and the strength and direction of the wind.
A good, well-fitted bike may, of course, reduce certain strains, but as you pile on kilometres, they will certainly come back at some point!
Muscular stiffness is common and massages are a wonderful non-medical response to muscle pains.


As long ride enthusiasts, your supplies must be as well prepared as your bike to prevent an accumulation of excess fatigue.
It is hard to define what a long ride is - indeed, experienced cyclists will refer to long rides when it is at least 4hrs long, while a less experienced cyclist will consider a 2hr ride is a long one. However, the food strategy to reduce fatigue and challenge one's limits cannot be improvised, whatever the duration of the ride.

The sun begins to show, the trees get their lovely green back - this is it, spring is finally back. Our mind starts to picture the holiday, sandy beaches, etc. It is the right time to lose this little plumpness gained through winter. And what about opting for a long-term efficient diet?


Our bodies need constant energy to function. However, they do not have unlimited energy reserves. In order to cover the needs, the body draws from both its reserves and the food we eat throughout the day.


A healthy lifestyle combining a balanced diet with physical activity is the best way to stay healthy.
In order to exercise regularly while maintaining performance, you should not overlook the recovery phase. Its purpose is to rehydrate, recharge the energy stores and let the muscles recover, as well as eliminate fatigue toxins accumulated during workout.


Whether it is health, well-being, weight loss or just the quest for performance, everyone can find something to enjoy at the gym. Exercise is beneficial to the body, both physically and psychologically, and even more when it is combined with a balanced diet and a healthy lifestyle.
These are the five rules to stay fit all year.


You can ask any runner you meet why s/he runs. You can get as many answers as respondents because the benefits of running are countless. Whether for health, wellness, weight loss or performance, everyone can find the right fit in this sport. Both physically and psychologically, this activity is good for your body, even more so if running is combined with a balanced diet and a healthy lifestyle.
These are the five rules to stay fit all year.