Forty Weeks of Fitness | With Chelsea

Walking for Fitness

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1. Increase your walking speed and bend your arms to a 90 degree angle and pump your arms as you walk.



2. Integrate speed intervals by walking at a comfortable pace for two minutes followed by a fast, hip-moving walk for two minutes.



3. Add challenging intervals to your walk by adding one minute of stair climbing. Hold onto the banister lightly for balance, for your safety.



4. Increase the incline on the treadmill every 5 minutes to imitate walking uphill. Can you feel the extra exertion in your heart, buttocks and legs?

Sample Workout: Walk at a warm-up pace for 10 minutes followed by a moderate pace for 40 minutes.

If You Were Active for At Least Three Months Prior to Becoming Pregnant...

You may feel that your ability to breath easily has changed - well, of course it has! Your body is in the process of creating another human being, carrying additional weight, and many additional fluids (increased blood volume, fluids surrounding the fetus, and bigger breasts!). But don't let these changes stand in the way of remaining active. Listen to your body and make modifications when needed.

Going on your usual walking route in the neighborhood? Try sticking to a flat surface at a moderate pace for the first 10 minutes in order to avoid shortness of breath. This will give your cardiovascular system time to warm up and deliver the extra oxygen your body demands. After your 10 minute warm-up proceed to a fun up-and-down route at a brisk pace. Get your upper body involved by bending your elbows at a 90-degree angle and using them to help pull your body up the hill. Keep your brisk pace for 30-40 minutes and don't forget to cool down on the flats and stretch before heading back inside. No ups-and-downs to be found? Give these workout intensifiers a try:

1. Step Knee Lifts. Every time you come to a staircase, use the bottom step to perform 30 knee lifts on the right leg, followed by 30 knee lifts on the left side.



2. Speed Intervals. While walking in your neighborhood or on a treadmill, every four minutes increase your speed for one minute. How fast can you go? Move baby move!

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