What it is: A leisurely-paced walk that helps relieve stress.
How to do it: Taking short, easy strides, move at a comfortable pace and let your arms hang at your sides. Use this walk to practice the breathing techniques you'll use during labor: Inhale deeply through your nose and exhale out of your mouth. This is a particularly good walk to take by the beach or on groomed trails.
What it is: A challenging walk marked by alternating speeds: moderate and fast-moving.
How to do it: Warm up with a 10-minute leisurely walk. Now walk for 1 minute at a moderate (brisk but not rushing) pace. At the end of a minute, switch to a fast-walk (as if you're late for a flight) for 2 minutes. Keep your head up, shoulders back, and elbows bent and close to your body. Your arms should pump, helping you to maintain your pace. Repeat these intervals six times, then cool down with 5 minutes of slow walking. Stretch.
What it is: An intense walk that incorporates strength-training to build muscle tone.
How to do it: Warm up with a 10-minute walk at a moderate pace. Then fast-walk for 2 minutes, come to a complete stop, and do the Arm Circles (next slide). Continue alternating 2-minute walks with the other 3 strength intervals shown here. After your final fast-walk interval, cool down with a 10-minute slow walk. Finish by stretching.
Cross-Training Walk - Strength Interval 1: Arm Circles
Lean back against a wall with your feet a foot and a half in front of you. Keeping your knees slightly bent, lean forward from your hips and extend your arms out to your sides. With palms facing up, slowly circle your arms (circles should be the diameter of a dinner plate) for a count of 15. Now face palms down and circle your arms in the opposite direction for a count of 15.
Cross-Training Walk - Strength Interval 2: Lateral Walks
A. Stand with your feet hip-width apart and knees bent.
B. Take a giant step sideways with your right foot, followed by your left foot. (Put your hands on your hips for stability.) Repeat for a count of 15 in one direction, then 15 in the other.
Cross-Training Walk - Strength Interval 3: Standing Push-Ups
A. With feet hip-width apart and knees slightly bent, stand about 2 feet from a wall. Raise arms to shoulder height, shoulder-width apart. Place palms against wall, keeping elbows slightly bent.
B. Bend your elbows until your nose is almost touching the wall. Push yourself back and repeat for a count of 25.
Cross-Training Walk - Strength Interval 4: Slow Squats
Holding onto a bench for stability, stand with feet hip-width apart. Shift your weight back onto your heels, bend at the knees, and lower your butt 4 to 6 inches toward the ground. (Don't let your knees extend beyond your toes.) Remain in that position for 2 seconds, then stand back up. Do 20 repetitions.
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