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Both feet firmly on the ground The Earth programme takes the ’Desert‘ plan to a higher level. The focus is still on the legs, but here we take you from walking, through more intense running and on to interval training, with a view to increasing your stamina. All parts of the programme are in the open air and will underscore the pleasures of intensive exercise in natural surroundings. The three phases Phase 1 of the plan comprises brisk walking, with regular breaks, during which you will practise stretching with conscious breathing exercises. Walking is probably the simplest and most con- venient form of physical activity, can be practised anywhere and anytime, and brings multiple ben- efits for the cardiovascular system and lungs. It helps reduce the risk of heart disease and stroke, lowers cholesterol levels and blood pressure, al- leviates pains and stiffness while strengthening the joints and muscles, and can positively influ- ence diabetes. Apart from its physical benefits, walking is also an activity with enormous social potential. Running, phase 2 of the programme, is basically a more extreme form of walking. Here, you will be running continuously, with no breaks, but carry- ing out breathing and stretching exercise before and after your run. Running brings all the ben- efits of walking but can also have a significant effect on your mental well-being. Practised run- ners often talk about the ’high‘ that kicks in after an extended period of exercise – not surprising, considering the serotonins it generates. Phase 3 builds on the good work during the first two parts of the programme and consists of pe- riods of intense and low-level running activity, without breaks but with breathing exercises in between and stretching at the end. Find your element Discover the element ’Earth‘ for yourself and gradually increase your stamina. Group size Exercise in small groups of up to 10 people in guid- ed trainings during your stay at the Waldhotel. Duration of training 7 days or more Difficulty levels • Phase 1 – Low 30 min • Phase 2 – Medium 40 min • Phase 3 – High 50 min 12PDF Image | WaldHotel The Elements Burgenstock
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