|The objective is to find a physical activity where your Maximum Heart Rate is about 60 to 70 % of your maximum TMHR.
This is between 125 and 135 depending on the age.
Ideally, the aim would be to reach 45 minutes per day.
But 2 or 3 sessions of 20 minutes are also effective.
What really counts is the total energy expense at the end of the day.
|Whenever you go anywhere, you can walk:
- Walk to go shopping.
- Walk to go to work.
- Walk to go to school.
- It is easy to pop a pair of dress shoes in a
- Walk to go to the sports club.
- Walk for pleasure.
|To go jogging, you cannot improvise:
- You need the right equipment.
- Plan a route which includes plenty of green
- Plan some time to recover and for stretching.
- Take a shower afterwards.
||All the advantages of a cardio-training activity:
- Cardio-vascular plan. Fight against high blood
- The micro-vibrations transmitted by the legs
are an efficient way of preserving the quality of the bone system.
- Brain oxygenation.
- You can just as easily open up to the outside
and contemplate the environment, or keep yourself to yourself and
- It is easier to find a partner at the same level as you to go walking than to go running.
|All the advantages of a cardio-training activity:
- Cardio-vascular plan, provided that you do not exceed the correct rate.
To be avoided in case
of high blood pressure, you are quickly tempted to go too fast.
- Brain oxygenation.
- A state of euphoria created by the presence of endorphins, naturally secreted by the body, is reached more easily and more quickly.
- Running requires several years training.
- The vibrations transmitted by the legs eventually traumatise the joints of the lower limbs and the spine.
On each impact, the load is multiplied by 7 times
the body weight!
- It is essential to remain vigilant to
avoid violently hitting an obstacle or putting your foot in a rut.
- Sprained ankles.
- Various knee complaints.
- Lumbar problems.
- Wedging of the spine.
||It often takes very little to lose weight:
Note: To firm up the buttocks, walk up every flight of stairs you come across, and if you find some more, do not hesitate to go up and say hello!
- Look in a mirror and be ashamed of yourself.
- Decide to do something about it.
- Get organised with the least restricting means
- Walk as much as possible.
- Eat as often as possible (4 to 5 times a day).
- Eat foods which are as natural as possible.
Pollution: To avoid the highly polluted areas in town centres:
- Choose roads with wide footpaths and use the
part farthest from the traffic.
- Prefer streets with little traffic.
- Use public transport.
There is very little pollution in buses.
- Combine public transport and walking in parks.
- Cycling is a good solution, but it is not easy to leave the bicycle safely in the street, even when locked.
Not to mention how dangerous it is being on a
bicycle in the middle of the traffic.
- For city-dwellers, the scooter represents an excellent compromise when combined with public transport and walking.
It is light, takes up little space and is a relatively fast means of getting around.
one of the gentle cardio-training activities with a little plus for the
glutei, provided that you can push with either leg.
- Avoid taking the car whenever you can, since this is where there is the highest pollution.