It walks in the city

It was which was the option chosen, is convenient to follow some councils before initiating the physical activity:

1. Avoid the hours of cold or extreme heat, protect of the sun (cap, glasses of sun, protective solar …).
2. Carry comfortable clothes and suitable footwear to the activity, not going very warmed up.
3. Go to a rhythm that allow to breathe of way marked the rhythm.
4. Not doing previous abundant foods to the activity.
5. Carry water to drink before, during and after the route, especially if the distance is long.
6. Do estiramientos after the activity.
7. Respect the norms of security vial.
8. A podómetro can be useful (if the circuit is not marked) to measure the steps and the distance day in day out and see how improves .
9. It is convenient to carry clock during the activity.

Begin of soft way, and increase the intensity:

1. The 2 first months: walk 20 daily minutes, 3 times by week of alternating way, increasing some minutes each week.
2. To the 3r month: walk 40-45 daily minutes, 4 times by week of alternating way, increasing some minutes each week.
3. The 4º month: walk 5 times by week, increasing some minutes each week until arriving to the 60 daily minutes.
4. Maintenance: keep the 60 daily minutes, between 5 and 7 days to the week, with the aim to increase the rhythm to do the same route in less time.

Profits in function of the intensity of the activity (*)

To know the profits of the activity that develop in function of the intensity of the activity that are realising present you a brief summary of these:

1. Máximo (90-100%): Improvement of the speed and tonificación of the neuromuscular system
2. Intense (80-90%): Increase of the anaerobic resistance in short sessions
3. Moderate (70-80%): Improvement of the aerobic resistance
4. Soft (60-70%) Improvement of the basic resistance and the cream of fats
5. Very soft (50-60%): Help to the recovery post-effort

Has to take into account that this will depend of the age and the physical state of each person

Sustainable commitment

1. Arrive to the point of start of the itinerary, on foot, with public transport or in bicing.
2. It is recommended to carry the water of house, in cantimplora or similar, to avoid plastic waste.
3. Use the suitable containers to the recycling.
4. In case that the trek go through a green zone, go by the ways consolidated, without opening shortcuts that spoil it.
5. To reduce the use of paper and speed up the sending of information, facilitate an email address where do arrive the information, and consult the webs of reference.