Original URL: http://life.familyeducation.com/exercise/fitness/35974.html

Fitting Exercise into Your Schedule

Even when you can't wrestle the time to go to the gym to do your full workout, you'll find that a short workout can do a world of good – making you more alert and relaxed throughout the day. In addition, by keeping active you avoid any setbacks in your fitness program. So while a 15-minute workout isn't enough to make huge improvements in your fitness (unless, of course, you've been inactive for a while), it can prevent any "detraining" effects. Plus if your goal is to lose weight, burning a few extra calories never hurts.

Often people say they don't have enough time when in fact what they lack more of is energy and willpower. Don't get us wrong: We're sympathetic to the demands of a busy life. But we've stood in the catbird seat countless times and seen that the same busy people who can't find 30 minutes to work out, spend an hour a day checking their e-mail, talking on the telephone, and/or watching TV and playing solitaire on the computer. If you think you don't have the time, think again. You can make it work if you just make some adjustments in your daily habits. And while it sounds a bit dramatic, it's crucial to know that if you don't work out now, you're likely to pay for it later.

Excuses, Excuses
Before we continue, let's see if any of the following reasons for not working out sounds familiar:

• I have to work late tonight.
• I've got to pick up the kids.
• I have to make dinner.
• I travel so much for my job I can't stick to a workout routine.
• I spend so much time working I don't want to spend my free time working out.

Free time? What's free time? We're here to tell you that you don't have to spend every bit of your leisure time exercising and that you can have positive results with as little as 15 minutes a pop. Armed with the knowledge that exercise – any exercise – can energize you and make you more productive during the day makes people more motivated to do even the shortest of workouts.

Therein lies the rub: If you lack the energy to work out, you're less likely to get to the gym or do an at-home workout. However, once you get to the gym or your exercise equipment in your TV room (isn't that where you keep your Stairmaster?), you'll see that you have more energy. What will get you over the hump? Willpower and the belief that you don't have to workout like an aspiring Olympian to improve your fitness. And, as we've already stressed, finding activities you enjoy is crucial.

Time Management
There's a great expression, "If you want to get something done, give it to a busy person." While that's probably true, if you are busy the only way to remain productive is to be organized. In fact, the busier you are, the more organized you have to be if you want to keep body and soul together. The catch-22 here is that often people who think they're busy assume they have less time because they're poorly organized. We all know people who spend much of their time sifting through papers in search for their to-do list. (The first item was undoubtedly "straighten up desk.")

There are, of course, different ways to skin a cat. Witness this goofy example: While writing The Complete Idiot's Guide to Weight Training, it became increasingly clear that the husband-and-wife team of Deidre and Jonathan have very different styles of organization. Jonathan is Oscar Madison: papers scattered all over, books piled on his desk and around his chair like a minifortress. (Deidre calls it a disaster area; Jonathan considers it a sign of high intelligence.) While Jonathan's personalized system looks chaotic, he knows which end is up and is very efficient at organizing and prioritizing. On the other hand, Deidre, the Felix Unger of this odd couple, cannot tell you her middle name if her pencils aren't sharpened and facing in the same direction. The bottom line is that while no one way is perfect, you need to be organized if you want to get things done. Still dubious? Here are some ways to help you manage your time more effectively:

• Plan a week at a time, keeping your long-term priorities in mind. Considering the many hats you may have to wear in the course of the day (not to mention the various goals you have), it's easy to get distracted and lose your focus. By planning for the entire week, you can factor in your multiple roles and goals and get things done.
• Make a to-do list with no more than seven key items. Assign a letter of priority to each item on your list: A for must do first, B for should do after A, C for must get done but not necessarily today, and so forth. Cross each out when completed and make a new list of your top goals.
• Keep your written goals where you can see them – and not under a pile of papers on your desk. Seeing them is like having a benevolent drill sergeant at your side so you stay on track.
• Just say "no"! Essentially, this means prioritizing your needs. Participate in a few key activities and politely decline others.
• Stop trying to be perfect, when you don't have to be. Instead of taking tons of time writing the perfect thank-you note to your Aunt Tilly, jot down a quick heartfelt card or note. When leaving a message with a friend or business associate that doesn't need a reply, call after hours and leave a message on his answering machine.

While all of these tips sound good in theory, let's give you a few day-to-day tactics to illustrate just what we're talking about.

• If you take a lunch to work, make it the night before. This will give you more time in the morning to get the children ready for their day.
• If you have school-age children, make their lunch the night before.
• To leave more time in the morning, lay out the clothes you plan to wear the night before. (Make sure you listen to the weather report.)
• Bring work-related reading material with you when you're running errands. If you're on a long line at the supermarket, for example, whip it out and read while you wait.
• Establish routines with regular chores like paying your bills. This way you won't fall behind (which means paying extra) and it won't absorb much of your mental energy.

The key to time management is learning how to reorganize your life so that you have some stress-free time to exercise.

Finding the Time
If you still think you don't have time to fit exercise into your already scheduled life, please do the following written exercise. For one week, record the amount of time you spend on the following activities.

Activity	Minutes	Hours
Nonwork-related phone calls	________	________
Watching television	________	________
Daydreaming	________	________
Listening to the radio	________	________
Playing on the computer	________	________
Eating out	________	________
Schmoozing with neighbors who dropped by to say "hello"	________	________
Hanging out with your friends after work	________	________
TOTAL TIME	________	________

At the end of a week, add up the amount of time that you spent on the above activities and odds are that you could squeeze in a few hour-long workouts at the gym.

While many people think that getting organized means they have to become rigid, the reality is that discipline and order help you become more free. No longer must you burn tons of mental energy holding on to idle fantasies that you never acted on. If you're able to manage your time effectively, you'll be surprised at how easy it is to get things done as well as the added time you'll have to just do nothing.

The eight activities listed above are rather obvious ways that we waste time. However, according to Warren Wint, who runs Total Success Training, a London-based management consulting firm, other copious time wasters include the following:

• Indecision and procrastination. If you are unsure about how a task should be done and feel silly about asking, you are more likely to continue to put it on the back burner until you are forced to come to grips with it.
• Tasks you do that you should have delegated. The manager who takes the minutes at office meetings, types them, and makes copies of them for distribution in addition to other duties is not making the most of his or her time.
• Acting on a project without sufficient information. If you don't understand the exact purpose or meaning of the project, you are apt to make a mistake that would require more time to correct.
• Unclear information. If you don't understand what you are supposed to do and you do it wrong, you'll have to do it all over again. Get the facts before you start.
• Lack of planning. Literally, think about what you want to do before you do it. Plot it out and consider any and all possibilities.
• Stress and fatigue. When you are under stress and are fatigued, your thinking becomes cloudy and your ability to make good clear decisions is compromised.
• Inability to say no. Stretching yourself too thin can result in poor execution of projects.
• Personal disorganization. Spending most of your time looking for papers and other assorted items can be a colossal waste of time.

When Jonathan sets up exercise programs for clients new to exercise, he stresses that the most important thing they can do over the first few weeks is make exercise part of their daily routine. He asks them about their daily routine and helps them integrate fitness into their day.

During those precious first few weeks, he's far more concerned with them developing that habit than with the particular exercises they do. The key is getting people to show up at the gym. Even if all you do is talk about Lance Armstrong's win at the Tour de France or the last great movie you saw, he's satisfied that you've begun to integrate working out into your daily routine.

If you work out at home, make a promise to yourself that you're going to find time to work out. Often writing in your daily planner that you must work out is all the commitment you need. You can reward yourself by popping in a video to watch as you spin on your stationary bike. If, however, you realize that you're not getting the job done on your own, think seriously about joining a gym, running club, or some other organized fitness group.

By now we assume that we've convinced you that working out for an hour or less is enough to help you improve your fitness. Now let's figure out when you're going to find the time.

For Early Birds Only
There's an old expression that goes something like: "An hour in the morning is worth two in the evening." In other words, working out in the morning is a great time to exercise – assuming you're able to wake up and get out the door. It's quiet, there's less traffic if you ride your bike or drive to the gym, and it's a great way to organize your thoughts for the day ahead. After a good workout and shower, you're bound to head to work feeling energized and virtuous at the same time. That way, no matter how busy you get later in the day, your workout is in the books. If the morning seems like a good time slot for you, consider the following to make it easier.

When Deidre was winning national power-lifting championships, she was also a full-time student in physical therapy school and working a part-time job. Needless to say, she was pressed for time and had no choice but to work out in the wee hours of the morning. Here are her early morning workout tips.

1. Listen to the weather forecast and lay out your clothes for both work and working out the night before. That way you won't have to rush around looking for your favorite shorts and matching socks.
2. If you take your lunch to work, make it the night before. Don't forget to take it out of the fridge when you leave in the morning.
3. Lose the snooze button. One wake-up call is all you get.
4. A coffeemaker with a timer is often a good get-out-of-bed incentive.
5. Put your feet on the floor before your mate smashes the alarm clock or sabotages your incentive to stick to your exercise program.

If you live within walking/jogging distance from work, a great way to commute and work out at the same time is to hoof it to work. Jonathan, who loves cycling far more than running, often jogs to work with his work clothes in a backpack a few times a week instead of taking the subway. (He dislikes crowded subways more than he does running.)

Considering that the ride on the train takes only five minutes more than the run, the time commitment is virtually the same. If you don't have the luxury of working in shorts and a T-shirt like Jonathan, you can carry a week's worth of work clothes in a garment bag every Monday and change at the office. Of course, without access to a shower you're bound to alienate even the most tolerant of your co-workers.

Another good idea assuming that you belong to a gym near your job is to run to the gym in the morning. If you have extra time, you can lift weights and stretch there before you shower. Most gyms offer rental lockers, so you can keep all your toiletries there.

Don't like running? Cycling is a practical alternative to driving or taking mass transportation. (Often it's faster.) According to the August 2000 issue of Bicycling magazine, commuting 15 miles, three times per week, can save $271 in depreciation on your car and save you more than $7,000 in gas, insurance, and car payments. Factor in about 40,000 calories burned and you're way ahead of the game.

How About Lunch?
Lunchtime is a great opportunity to take a step away from your busy day in order to get in a quick workout. Not only will you be physically rejuvenated for the rest of the day, you're likely to work with a clearer head as well. However, working out during lunch is tricky and you have to be extremely focused and organized.

The toughest part about a midday workout is making sure you have enough to eat to prevent you from getting hungry once you're back at work. The best way to do that is to bring food with you to work so you can eat throughout the morning and early afternoon. This is called grazing and it's really the best way to eat, as long as you are eating healthful foods such as fruits, raw veggies, nuts, and yogurt. Once you're back at the office from your workout, you can eat a turkey sandwich or a tuna sandwich.

Here are some criteria for working out during lunch:

• Make sure the health club is near your job. You don't want to spend 20 minutes of your lunch hour traveling.
• Take a class (spinning, aerobic, step, toning). The great thing about a lunchtime class is that it'll be geared to people like you with no time to spare. Odds are they'll be sure to get you back to your desk in under an hour.
• Look for a club that provides amenities such as soap, shampoo, and towels. This saves you the trouble of having to lug these things with you.

Even if you don't have access to a gym during lunch or a full hour to spare, try to do some physical fitness activity, since some is better than none. Don't have your lunch delivered if you can take a walk to go get it instead. Take a short break and stretch for a few minutes. Breathing fresh air will leave you more alert and ready to do your best work.

After Work Workouts
While some of us are ready for nothing more ambitious than watching the evening news after work, there are plenty of people who get their second wind once they leave the office. If this is the best workout time for your, here are some tips:

• If your gym is near your home, go straight there rather than heading home first. Once you open your own front door, there's a load of reasons for you to miss your workout. (Did anyone say nap?)
• Grab a snack such as a piece of fruit, pretzels, a nutrition bar, or another healthful snack an hour or two before your workout. There's nothing worse than going to the gym hungry. You'll be distracted and less energetic.
• Of course, like our early birds that ran, skated, or cycled to work, you can do the same from your office to your home.

The bottom line is experimenting to see what works best for your body and schedule. If you prefer working out in the morning because you have more pep but have a friend who will run with you in the evening, try both and see which you prefer.

On the Run
Nothing interrupts a workout routine faster than lots of overtime and business travel. With a little dedication and planning for the unexpected, you can continue to work out while tending to life's surprises. Whether you're stuck at work or on the road, there are ways you can help manage your fitness goals.

Work Out at Work
When overtime beckons, you have to step up to the plate. Again, please heed our rallying cry that exercising for as little as 15 minutes at a time is beneficial. You can take several 15-minute breaks by doing the following:

• Take a brisk walk. It will burn a few calories, get your blood flowing, and clear your head. If you have to go to a meeting, consider walking instead of driving or using public transportation if you can.
• Use the stairs. Deidre usually hustles up the stairs in lieu of the elevator when she visits her patients. By the end of the day she's often totaled 50 flights.
• Stretch. There are lots of great stretches you can do at your desk.

On the Road Again
People who have jobs that require a lot of travel face some of the biggest fitness hurdles. We'll outline equipment – from rubber bands to jump ropes to water-filled dumbbells – that you can take on the road. (We'll also give you some workouts you can do while when you're on the road.)

Many gyms have national affiliations that allow you to use their facilities all over the country for a nominal fee. Even if you don't have a gym, we'll give you ideas of how to get a good workout on the road.

We've given you some ideas of how and when you can squeeze in a productive workout. Not convinced? We'll outline all sorts of time management ideas that will help you free up the time that you need.

Setting Goals
Before any fitness professional promises you the moon, we want you to understand that everyone has a particular body type and genetic makeup that cannot be altered. This means that no matter how much you work out, if you are five foot two and 140 pounds, even dropping 20 pounds isn't going to make you look like a professional model. In fact, dropping that much weight is going to make you look like a fitter version of you. So don't set goals that are impossible to achieve. That's a prescription for failure and disappointment.

There are, of course, three specific fitness goals that you can set for yourself: to increase your cardiovascular fitness, your physical strength, and your flexibility. Below we will outline why you want to achieve these various fitness goals.

Why Develop Your Cardiovascular Fitness?
Too often, we think, people assume that being fit means lifting weights. While total fitness and toned muscles often go together, strength training alone is just one piece of the workout puzzle. Another key component is your ticker – cardiovascular fitness to you sophisticated types. The benefits are obvious and many.

• To achieve and maintain weight loss.
• To reduce and maintain healthy cholesterol levels.
• To reduce the risk of heart disease.
• To manage high blood pressure.
• To reduce tension and control stress.
• To reduce anxiety and depression.
• To boost your energy level.
• To keep up with your kids.

Why Build Up Your Physical Strength?
Conversely, we know plenty of runners and cyclists who have done so much cardio training that their heart beats only on the weekends. We applaud their efforts; however, there are just as many reasons to add a bit of strength training to their regime as there are for strength-training devotees to improve their cardio fitness.

• To increase your lean body mass, which helps you burn more calories at rest.
• To prevent bone loss, which can begin in your 30s.
• To reduce tension and control stress.
• To improve your self-image.
• Easier pregnancy and delivery. Quicker recovery postpregnancy to prepregnancy shape.
• To help you accomplish physical tasks such as carrying the baby carriage up the stairs or groceries home from the supermarket.
• To help you age gracefully. We begin to lose muscle mass in the third decade of life at a rate of about one pound of muscle each year or 8 percent per decade. It's no wonder that the elderly are virtual prisoners in their own homes, often unable to stand without assistance, clean, or shop.

Short Cuts Don't weigh yourself every day – it only leads to frustration since your weight fluctuates throughout the day. (For women, throughout the month as well.) Try weighing yourself at the same time and on the same day of the week once a week. We usually tip the scales first thing every Monday morning.

Why Extend Your Flexibility?
Stretching is probably the most neglected aspect of working out. Why? Because, first, it's hard, especially if you're tight. Second, many people don't feel as if they're doing anything. We're sympathetic to both concerns, but trust us when we say that stretching regularly is essential, especially when those grey hairs start appearing. Here's why:

• To prevent injury to tight muscles that are not properly warmed up.
• To maintain muscular balance. What does that mean? Imagine sitting at your desk in that typical forward slouched position. The muscles in the front part of your body become contracted and tight, which in the long term can lead to permanent postural changes (like the upper back hump that the elderly get).
• To continue being able to perform normal, daily tasks like reaching up in the cupboard for dishes.
• To continue being able to scratch your back yourself.
• To continue being able to give yourself a pedicure if you are on a budget.

With proper diet and exercise you can be the best physical specimen that your particular genetic make-up allows you to be. Your goal should not be to look like the actresses or models that peer out at us from every magazine cover and poster. Base your goals on your own desires – a smaller dress or pants size, to be stronger or more flexible. These are goals that are tangible and will keep you interested and motivated.

Values-Based Prioritizing
Values-based prioritizing may sound complicated, but it's really just another way of saying that you decide which aspect of fitness is the most important for you at the time. Is it weight loss? Cardiovascular fitness? Are you eager to get stronger? Once you set your goals, we can help you design a workout stacked in that direction.

The Least You Need to Know

• Time management is an important tool in being effective and productive.
• You can plot your time to determine how much is spent doing nonproductive activities.
• Success with your fitness regimen requires making it a priority.
• Base your workout routine on your personal fitness goals.