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 COURSES – STADIUM/LAPANOUSE
Start/Finish: Stadium car park
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 trunk. Get up and sit down again, if possible without helping yourself
of his arms (possible to cross the hands on the shoulders).
– 5 to 15 repetitions
– 1 to 3 sets
3- HILL ACCELERATION: split endurance work
Go up the hill to the cemetery car park by accelerating, then
come down while recovering.
– 1 to 5 repetitions
4- ACCELERATION BETWEEN STREET LAMPS:
split endurance work
Start from the first lamppost and walk towards the second one
accelerating. Go around the second lamp post and return to the
first by slowing down the pace. Then start from the first
lamppost by accelerating to the third, then go around it and
return to first gear by slowing down. Continue like this on the
following lampposts.
– go back and forth at least to the 3rd lamppost and the
maximum up to the 5th
– 1 to 3 sets
5- STEP ON THE STAIRS: muscle strengthening of the limbs
lower and endurance work
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
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 COURSES – STADIUM/LAPANOUSE
Start/Finish: Stadium car park
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 trunk. Get up and sit down again, if possible without helping yourself
of his arms (possible to cross the hands on the shoulders).
– 5 to 15 repetitions
– 1 to 3 sets
3- HILL ACCELERATION: split endurance work
Go up the hill to the cemetery car park by accelerating, then
come down while recovering.
– 1 to 5 repetitions
4- ACCELERATION BETWEEN STREET LAMPS:
split endurance work
Start from the first lamppost and walk towards the second one
accelerating. Go around the second lamp post and return to the
first by slowing down the pace. Then start from the first
lamppost by accelerating to the third, then go around it and
return to first gear by slowing down. Continue like this on the
following lampposts.
– go back and forth at least to the 3rd lamppost and the
maximum up to the 5th
– 1 to 3 sets
5- STEP ON THE STAIRS: muscle strengthening of the limbs
lower and endurance work
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
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