Bouclette du Centre Ville

It is now possible thanks to the loops, urban physical activity loops that will make you discover the city differently. These circuits will allow you to take calm, pleasant and green areas.

Objectives:
– Offer Albigensians an additional local solution encouraging the practice of regular physical activity
– Fight against inactivity and a sedentary lifestyle
– Delay the effects of aging

THE FITNESS COURSES – BOUCLETTE THE CITY CENTER
Start/Finish: Place Sainte-Cécile

1- SITTING/STANDING: muscle strengthening of the lower limbs
Start sitting on the bench. Get up and sit down again, if possible without using
his arms (possible to cross the hands on the shoulders).
– 5 to 15 repetitions
– 1 to 3 sets

2- ACCELERATIONS BETWEEN THE LAMPS: 2 split endurance work
Start from the first lamppost and walk towards the second while accelerating. Go around the second lamppost and return to the first, slowing down the pace. Then start again from the first lamppost, accelerating to the third, then go around it and return to the first, slowing down. Continue in this way on the following lamp posts.
– go back and forth at least to the 3rd lamppost and at most to the 6th
– 1 to 3 sets

3- STEP ON THE STAIRS: muscle strengthening of the limbs
lower and endurance work
Start with one foot on the step, climb with one leg straight without placing the other foot at the top.
– chain 5 to 15 movements on each leg
– 1 to 3 sets on each leg

4- PUMPS: muscle strengthening of the upper limbs
Perform push-ups resting on the low wall. Remember to keep your shoulders, pelvis and ankles well aligned.
– 5 to 15 repetitions
– 1 to 3 sets

No obligation to do the exercises, you can just walk!

A few recommendations!
– Be regular in your practice for more benefits (3 sessions/week)
– Bring a bottle of water
– Avoid hours of high heat
– Adapt your efforts to the shape of the moment

Physical endurance activities (walking, cycling, running, swimming, etc.): 30 minutes (in increments of at least 10 minutes) 5 times/week Moderate intensity

Muscle strengthening physical activities: Work on the different muscle groups (lower and upper limbs and trunk) twice a week

Physical flexibility and mobility activities (stretching, mobilization
joint, yoga, tai chi, etc.): 2 to 3 times/week