Bouclette de Pratgraussals

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 promoting – the practice of regular physical activity
– Fight against inactivity and a sedentary lifestyle
– Delay the effects of aging

FITNESS JOURNEYS – BOUCLETTE PRATGRAUSSALS
Departure Arrival :
Cemetery parking lot
Pratgraussals path

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

2- 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

3- STEP ON THE STAIRS: muscle strengthening of the
legs
Start with one foot on the step, climb with straight leg without landing
the other foot up.
– Chain 5 to 15 movements on each leg
– 1 to 3 sets on each leg

4- SLALOM BETWEEN THE TREES: split endurance work
Start from the path below then go up to the first tree
accelerating. Go around the tree then go back down towards the path
slowing down the pace. Then go back to the next tree always in
accelerating, then go around it and come back down while slowing down. Continue
so on the following trees.
– go back and forth at least to the 3rd tree and at most
until the 8th
– 1 to 3 sets


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