Exercise class

Published on Friday 15 February 2008 13:10

EXPLOSIVE SWITCH LUNGES This strengthens legs and develops explosive power

STEP 1

With your legs hip-width apart, step one leg forward and the other leg back. You are now in a long stride position. Make sure your feet face forwards and that you are in a tall, upright position.

You should have the heel of your back foot raised so that you are balancing on the ball of your foot. To start the exercise, bend your front and back knees down towards the floor so that your front knee bends at a 90 angle. Avoid letting your front knee travel beyond your toes and try to lead with the back knee.

Use your legs and arms to explosively spring up off the floor to land in the same position but with the opposite foot forward.

STEP 2

Repeat, springing from the other leg. Build up to 15 repetitions each side, three times per week.

Q What constitutes appropriate aerobic exercise for a pregnant woman?

A Decisions related to the type, intensity, duration and frequency of exercise should be made according to a woman's current fitness level and the stage of her pregnancy.

Some activities are more suitable than others for a pregnant woman who is just beginning to exercise. The most suitable aerobic exercises are low-impact activities such as walking, swimming, cycling and climbing stairs.

The fundamental purpose of exercise during pregnancy is to maintain or improve fitness so the intensity, frequency and duration should be adjusted downward. An appropriate level of exercise intensity for a healthy pregnant woman is 50% of maximal oxygen uptake, or resting heart rate plus 50% of the difference between resting and maximal heart rate.

As far as exercise frequency and duration are concerned, health experts recommend that a healthy pregnant woman exercise aerobically at least three times per week (non-consecutive days) for 20–30 minutes per session.

A good indicator of an appropriate workout is that a pregnant woman should feel fully recovered within 15 minutes.

• David Calder is a personal trainer based in Edinburgh (www.davidcalder.com, 07775 811 197)

KITBAG

YOUR feet will love you for these after a hard day encased in ski boots or hiking shoes. Part-slipper, part-shoe, they have a boiled wool and fleece lining to keep your toes toasty, and the rubber sole means you can still wear them outdoors. (Keen Timberlines, 50, www.keeneurope.eu)