Exercices pour stéatose hépatique (NAFLD/MASLD) — réduction graisseuse 20-30%
La stéatose hépatique répond à l'exercice même SANS perte de poids — 20-30% de réduction de la graisse hépatique par l'entraînement seul.
Pas un avis médical
Cette page est informative. Volya n'est pas un dispositif médical et ne diagnostique, ne traite, ne prévient ni ne guérit aucune affection. En cas d'affection chronique, grossesse, post-op ou sous médicament, consulte ton médecin avant de modifier ton alimentation ou ton entraînement.
Non-alcoholic fatty liver disease (NAFLD, now renamed MASLD — metabolic dysfunction-associated steatotic liver disease) affects roughly 25% of US adults and is the leading liver disease globally. The 2017 Romero-Gomez review and the 2024 EASL-EASD-EASO clinical practice guidelines both confirm that exercise improves liver fat content independent of weight loss. Specifically: 150-200 minutes per week of moderate aerobic exercise plus 2-3 days of resistance training reduces intrahepatic fat by 20-30%, even when body weight stays stable. Add 7-10% body weight reduction (achievable in 6-12 months with combined diet + exercise) and you induce histological NASH remission in 40-50% of patients — a clinically meaningful outcome. The mechanism is multiple: improved insulin sensitivity (reduces de novo lipogenesis), increased peripheral fatty-acid oxidation, reduced visceral adiposity, and reduced systemic inflammation. Combined intervention (diet + exercise) outperforms either alone in every head-to-head trial.
Volya's catalogue carries the foundation: slow-arm-swing-walk and standing-march for the aerobic protocol that drives the 20-30% liver-fat reduction, wall-push-up for upper body, supported-glute-bridge for joint-friendly glute work, sit-to-stand and single-leg-stance for functional strength + balance, scapular-retraction for posture. The AI coach also knows the nutrition side — Mediterranean pattern is the strongest evidence (Ryan 2013 RCT improves liver fat independent of weight loss), AVOID added fructose (corn syrup, sweetened beverages — directly drives de novo lipogenesis), AVOID alcohol (accelerates fibrosis even at moderate doses in NAFLD), omega-3 1-2 g/day (algae for vegans), vitamin E 800 IU/day shows histologic improvement in non-diabetic NASH (PIVENS trial — discuss with hepatology before starting; contraindicated in some cardiac users), coffee 2-3 cups/day associated with reduced fibrosis, carb shaping 30-50 g/meal paired with protein + fibre + fat. This is NEVER a replacement for hepatology management — work with your specialist.
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La stéatose hépatique répond à l'exercice même SANS perte de poids — 20-30% de réduction de la graisse hépatique par l'entraînement seul.
Catalogue NAFLD