HEATHER, athlete and personal trainer: Juggling the demands of family and work while trying to find time for a fitness program can be an extremely daunting task. Fortunately, there are some quick methods of exercise that can be quite effective.

For example, my clients engage in something that is known as high-intensity strength training. One session lasts no more than 30 minutes, and our clients usually work out two to three times per week. They engage in a total-body workout where each exercise is done with concise form until the repetition can no longer be performed. Performing at this level of intensity, even though it is a relatively short duration, provides countless benefits to your body and overall health.

A second interesting method for squeezing in exercise is by changing daily activities that we normally do with assistance. For example, by climbing three flights of stairs at work, you burn 150 calories. Simply taking the elevator expends only 0.3 calories. Did you know that by hand-washing your car, you utilize 300 calories? Driving through the car wash uses zero. Likewise, a lawn service helps you eliminate zero calories while cutting the grass yourself burns 360.

Recent studies indicate that we should be doing exercise for 30 minutes a day, three to four times per week. Luckily, a similar study also found that there are no negative consequences for breaking up the session into three 10-minute sessions throughout the day. Thus, modifying your current routine is another way of getting a fitness experience. For example, instead of spending your ½ hour lunch break eating, spend 10 minutes of your break taking a brisk walk, and then consume your meal for the remaining time. Shooting hoops with the kids for 10 minutes before supper is another segment of your workout. Finally, ending the day by grabbing your free weights and doing strength-training exercises for the last 10 minutes completes your required 30 minutes.

Creativity and planning are the keys to conquering the challenges of our busy lives. Take the kids for a short walk if they are preventing you from exercising. Set the alarm 20 minutes earlier, and hop on the treadmill that you are currently using as a clothes rack. Exercise is one of the most important things you can do for yourself and your loved ones. Overcome your obstacles. Get up and get moving. You can do it!

Posted March 26, 2003 06:36 AM