Want to walk, run without leaving the city?
Route details
Description
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
FITNESS JOURNEYS – BOUCLETTE DU CASTELVIEL / ILLNESS
Start/Finish: Place du Foirail du Castelviel
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- TRICEPS: muscle strengthening of the upper limbs
Sitting start on the concrete block. Supported on arms and feet, body in a vacuum, belly facing the sky, perform arm flexions and extensions
– 5 to 15 repetitions
– 1 to 3 sets
3- PUMPS: muscle strengthening of the upper limbs
Perform push-ups while resting on the barrier. Remember to keep your shoulders, pelvis and ankles well aligned.
– 5 to 15 repetitions
– 1 to 3 sets
4- TOES: muscle strengthening of the calves
Start with the front of your foot on the low wall. Push to rise on tiptoe (possibility of holding on to the fence) then release.
– 5 to 15 repetitions
– 1 to 3 sets
5- STEP ON THE MURETTE: muscle strengthening of the limbs
lower
Start with one foot on the low wall, climb with one leg straight without placing the other foot at the top, then go back down.
– chain 5 to 15 movements on each leg
– 1 to 3 sets on each leg
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
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
FITNESS JOURNEYS – BOUCLETTE DU CASTELVIEL / ILLNESS
Start/Finish: Place du Foirail du Castelviel
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- TRICEPS: muscle strengthening of the upper limbs
Sitting start on the concrete block. Supported on arms and feet, body in a vacuum, belly facing the sky, perform arm flexions and extensions
– 5 to 15 repetitions
– 1 to 3 sets
3- PUMPS: muscle strengthening of the upper limbs
Perform push-ups while resting on the barrier. Remember to keep your shoulders, pelvis and ankles well aligned.
– 5 to 15 repetitions
– 1 to 3 sets
4- TOES: muscle strengthening of the calves
Start with the front of your foot on the low wall. Push to rise on tiptoe (possibility of holding on to the fence) then release.
– 5 to 15 repetitions
– 1 to 3 sets
5- STEP ON THE MURETTE: muscle strengthening of the limbs
lower
Start with one foot on the low wall, climb with one leg straight without placing the other foot at the top, then go back down.
– chain 5 to 15 movements on each leg
– 1 to 3 sets on each leg
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