Exercise class

HAMSTRING AND CALF STRETCH

For a warm-up, hold a gentle stretch for up to 20 seconds, and for cool-down hold the stretch for at least 30 seconds and work deeper into the stretch.

KEEPING your left leg straight at the knee, flex your body forward to hold the toes of your left foot, as in the photograph. You can support some of your body weight by placing your right hand firmly on to your right thigh. To increase the difficulty of the stretch, pull your body closer to your leg and pull your toes back further. If you are really stiff and this stretch is too difficult, adopt the same position but place your left foot on to a slightly raised surface, such as the arm of your couch.

Q What additional benefits do I get out of regular training?

A There are a huge number of positive things that exercise can do for you, both physically and mentally. And the great thing about exercise is that you only have to do three hours a week to achieve many of these benefits. Even just a daily brisk walk for 20 or 30 minutes can have a great impact on your health and well-being.

Some benefits of regular exercise include:

• weight loss
• stress reduction
• relief of symptoms of anxiety and depression
• reduction in risk of heart disease and certain types of cancer
• mood enhancement
• increase in energy levels
• better sleep
• increase in bone density
• stronger heart and lungs
• better quality of life
• higher self-esteem
• elimination of body toxins.

Keeping motivated

Staying motivated is just as important as knowing how to exercise properly. Without motivation, all the advice in the world will be as nothing in the battle to get fit.

Motivation is something you have to work at each day. We all have many reasons why we should be exercising, but it is very easy to break the habit. For early-morning exercisers, I suggest that you think of nothing when your alarm goes of, just get to the bathroom as quickly as possible and wash your face with cold water, then grab a handful of your belly fat to confirm the decision. This should be all the motivation you need.

The hardest part of getting fit is getting started, so if you can get that far, you have gone some way to winning the battle.

• David Calder is a personal trainer based in Edinburgh (07775 811 197, www.davidcalder.com); e-mail any queries to [e-mail]

KITBAG

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