It was which was the option chosen, is convenient to follow some councils before initiating the physical activity:
- Avoid the hours of cold or extreme heat, protect of the sun (cap, glasses of sun, protective solar …).
- Carry comfortable clothes and suitable footwear to the activity, not going very warmed up.
- Go to a rhythm that allow to breathe of way marked the rhythm.
- Not doing previous abundant foods to the activity.
- Carry water to drink before, during and after the route, especially if the distance is long.
- Do estiramientos after the activity.
- Respect the norms of security vial.
- 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 .
- It is convenient to carry clock during the activity.
Begin of soft way, and increase the intensity:
- The 2 first months: walk 20 daily minutes, 3 times by week of alternating way, increasing some minutes each week.
- To the 3r month: walk 40-45 daily minutes, 4 times by week of alternating way, increasing some minutes each week.
- The 4º month: walk 5 times by week, increasing some minutes each week until arriving to the 60 daily minutes.
- 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:
- Máximo (90-100%): Improvement of the speed and tonificación of the neuromuscular system
- Intense (80-90%): Increase of the anaerobic resistance in short sessions
- Moderate (70-80%): Improvement of the aerobic resistance
- Soft (60-70%) Improvement of the basic resistance and the cream of fats
- 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
- Arrive to the point of start of the itinerary, on foot, with public transport or in bicing.
- It is recommended to carry the water of house, in cantimplora or similar, to avoid plastic waste.
- Use the suitable containers to the recycling.
- In case that the trek go through a green zone, go by the ways consolidated, without opening shortcuts that spoil it.
- 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.