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Definition of the objective.

On looking at the following table, we see that extensive endurance is the best way to convert fats into energy.

T M H R = 220 - age for men.
T M H R = 226 - age for women.
90 to 100 % of the TMHR

Red zone
Very high intensity zone, dangerous, reserved for highly trained athletes and which cannot last very long.
80 to 90 % of the TMHR
Anaerobic threshold
The energy is obtained purely from carbohydrates.
Maximum accumulation of the oxygen debt.
70 to 80 % of the TMHR
Intensive endurance
Still in aerobic activity, use of the glycogen starts to appear.
60 to 70 % of the TMHR
Extensive endurance
Basic zone of the in-depth work, we are in total aerobic activity.
Fat consumption is now at a maximum.
50 to 60 % of the TMHR
Fundamental endurance
Resumed activity or reconstitution of reserves after a competition. Consists of gentle recuperation jogging.

Table comparing the 2 activities:

    Walking and running - which to choose?
to practise.
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.
to practise.
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 bag.
  • 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 space.
  • Plan some time to recover and for stretching.
  • Take a shower afterwards.
BENEFITS. All the advantages of a cardio-training activity:
  • Cardio-vascular plan. Fight against high blood pressure.
  • Cholesterol.
  • 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 meditate.
  • 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.
  • Cholesterol.
  • 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.
  • Tendinitis.
  • Sprained ankles.
  • Various knee complaints.
  • Lumbar problems.
  • Wedging of the spine.
CONCLUSION : It often takes very little to lose weight:
  • Look in a mirror and be ashamed of yourself.
  • Decide to do something about it.
  • Get organised with the least restricting means possible.
  • Walk as much as possible.
  • Eat as often as possible (4 to 5 times a day).
  • Eat foods which are as natural as possible.
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!

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.
    It is 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.
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