The Cantal, the southern part of the Auvergne Volcanoes National Park, is a relatively unknown part of the Massif Central in France. It is, nevertheless, a paradise for enthusiastic hill and mountain walkers. Although about the size of Snowdonia in Wales, or the Lake District in England, it does not suffer from the same popularity. You would see more people in a few hours in Snowdonia than you would in a week in the Cantal. So if you are interested in superb mountain, ridge, and valley walking (at altitudes up to 1855 metres), in peace and quiet, try the Cantal. Much detailed information on walking in the Cantal, its structure and climate, the accommodation, food and wine, and other attractions, is available by simply asking us!
Walking
Period: Entire Season
Including local guide, daily walking and researching the natural surroundings, culture viewings, various drinks at various locations, thermal bath, etc.
1 person walking with guide*, 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 1 person € 550.- (approx. 372.- GBP)
2 persons walking with guide*, 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 2 persons € 1096.- (approx. 740.- GBP)
*Guide can be managing a group of people.
Nordic Walking
Period: February - March
Daily delivery to and collecetion from the skiing piste or slopes, various "winter" aprè ski drinks, thermal bath, local sight seeing, etc.
1 person Nordic Walking with guide* 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 1 person € 685.- (approx. 463.- GBP)
2 persons Nordic Walking with guide* 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 2 persons € 1178.- (approx. 795.- GBP)
*Guide can be managing a group of people.
Beginning a fitness walking program You know you want to begin a fitness program, but don't know where to start. It's easy! Walking is one of the easiest and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire.
How to start: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 10 minutes, and walk back. That's it? Yes, that's it. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 25 minutes). Keep adding 5 minutes until you are walking as long as desired.
WATCH your posture. Walk tall. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride.
Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up / flexibilty drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.
The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.
After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines:
If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.)
To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
Once you can comfortably walk for 30 to 60 minutes 5 to 6 days a week you may want to put more "umpf" or speed into your routine.
Notice: If you're new to walking, start off with slow, short sessions and build your way up gradually. If you have any health concerns or medical conditions, be sure to check with your doctor for advice before you begin a routine.
1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.
2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).
3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.
4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.
5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps.
6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.
7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.
WALKING DON'TS Common mistakes made by walkers...
1. Do not over stride
2. Do not use too vigorous arm movements
3. Do not look at the ground
4. Do not hunch your shoulders
5. Do not carry hand weights or place weights on your ankles
Fitness walking is called by many different names - power walking, fitness walking, health walking. Power walking is commonly used to represent an exaggerated walking style. This style of overstriding and exaggerated arm movements is often linked with injuries. Because of this I don't generally use the term power walking. A better term for a healthful energetic walking pace is "fitness walking".
Fitness walking is much more than a stroll or nature walk. When fitness walking you incorporate the muscles of the upper body making it a GREAT aerobic activity. It burns approximately the same calories as running, yet it is much easier on the body. Because more muscles are used it burns calories much quicker than less aggressive walking. It also tones muscles in the buttocks, thighs, hips, shoulders, upper back and abs. Most fitness walkers average about 12 to 15 minutes per mile.
Unlike racewalking; there is no official definition. There are no rules. If you walk at a purposeful fitness walking pace using good technique you are a fitness walker. Use tips above to insure good walking form and to increase your pace.
Crosstraining (participating in any fitness activity other than your primary sport) is more important and beneficial than many walkers realize. Cross training is used to improve your fitness level and stay active without over using walking muscles.
Using a different activity can help strengthen muscles not used by walking. The result is better walking workouts and less injuries. One of my favorite ways to cross train is bicycling. I choose this for several reasons:
1) It's fun 2) Can be done outdoors or indoors 3) Benefits cardio system 4) Strengthens quadriceps 5) Cycling at high rates trains legs to move faster, improving walking turnover rate.
My primary fitness activity is walking and I supplement it with biking (or other aerobic activity), strength training, Pilates and Yoga. There are a variety of activities you may wish to choose from. Utilize this variety to keep your muscles moving and ward off exercise boredom.
Some popular crosstraining activities: Cycling (outdoor or stationary) Swimming Hiking Rock climbing Inline skating Elliptical trainer Stair machine Nordic Trak (ski machine) Step videos or other aerobic videos Snow shoeing Cross country skiing Sports such as football, soccer, boxing, etc.
Walking is one of the easiest fitness activities. Almost anyone can start a walking routine and you don't really need any gear to get started. As time goes on many of us do get more serious and slowly we can collect special clothing, accessories and gadgets. To get started - what do you really need? Below are a few items to consider. The first four are essentials. The rest are nice to have if you are training for an event or walking is a primary fitness activity.
Shoes - The most important item you need is a good pair of walking shoes. Shoes should fit comfortably, have a flexible sole and plenty of toe room.
Socks - As important as what shoes to wear is your choice of socks. Be sure to wear the socks you will walk in when trying on shoes. Choose Thorlo or any socks made of cool max, rather than the standard cotton sock. Your feet will be much more comfortable, dryer and more likely to stay blister free in this fabric.
Clothing - Wear what is comfortable for you. Wicking fabrics can make walking more comfortable. Also be sure to dress for the weather. On cold weather days, layer your clothing so items can be removed as you warm up. Add a hat, suncreen and sunglasses on a sunny day.
Water - Please be sure to drink plenty of water. If walking around the block drink some water before you head out and more when you return. If walking for longer than 30 minutes take your water along. Be sure to drink every 20 minutes. There are many convenient water carriers - from waist packs to shoulder carriers. Choose what works best for you.
Heart Rate Monitor - The serious walker may want to invest in a heart rate monitor. This is the easiest way to measure exertion. Wireless types are best because they give an accurate readout and are comfortable to wear. They're comprised of a belt worn around the chest and a wristwatch display.
Pedometer - A pedometer is a device that counts your steps and/or mileage. They must be accurately adjusted to your stride length to get a good reading. They come with a variety of features. Some will even calculate calorie expenditure. The most sophisticated versions are are the new GPS systems. These actually calculate speed and distance based on satellite readings.
Personal Stereo - A personal stereo or MP3 player can be a great walking companion. Music can motivate you and energize your workout while helping to pass the time by creating a distraction. Be sure to keep the volume at a low enough level so you can hear what is going on around you, and use good judgement. There are locations/times safe for listening to music and those that are not.
A Training Diary - A diary or fitness log is a great tool. Use it to write down your goals, and keep track of your fitness program. A wide variety are available or make you own. (There are also many sites where you can track your progress online.)
Fanny Pack - Of course when you get too much gear you will need something to carry it in. There are fanny packs, waist belts, and back packs of all shapes and sizes. A fanny pack that is big enough to carry your essentials and a water bottle is a good investment.
Walking
Period: Entire Season
Including local guide, daily walking and researching the natural surroundings, culture viewings, various drinks at various locations, thermal bath, etc.
1 person walking with guide*, 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 1 person € 550.- (approx. 372.- GBP)
2 persons walking with guide*, 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 2 persons € 1096.- (approx. 740.- GBP)
*Guide can be managing a group of people.
Nordic Walking
Period: February - March
Daily delivery to and collecetion from the skiing piste or slopes, various "winter" aprè ski drinks, thermal bath, local sight seeing, etc.
1 person Nordic Walking with guide* 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 1 person € 685.- (approx. 463.- GBP)
2 persons Nordic Walking with guide* 7 days inclusive breakfast, lunch arrangement, 5 course menu, total for 2 persons € 1178.- (approx. 795.- GBP)
*Guide can be managing a group of people.
All exchange rate conversions are subject to change and variation.
Are you looking for other action or sport vacations or holidays? Mail us at Contact
367, Avenue Guéneau de Mussy, 63150 La Bourboule, France [Telephone] 0033 473 810944 - [Telefax] 0033 473 655203 info@hotellesfleurs.co.uk | web site map
