Fitting in Fitness (When You Don't Have Time)

What's your excuse for not exercising? Don't have time? Too busy? Traveling? Yada, Yada, Yada!
These quick but effective exercises can help you fit exercise into your busy schedule.

Six of the seven exercises use a resistance band, making the workout portable so you can do it at work, while traveling or at home.These exercises should take about 15 minutes. Do them every other day to stay strong, elevate metabolism, and boost mood.

For aerobic exercise, fit in 3 10-minute brisk walks a day to increase stamina and burn calories. Walking to work, to and from your car (park farther away), and up and down stairs all count. Research says breaking it up is just as effective as doing it all at once.

1. Double Arm Row (Upper back, rear shoulders, and upper arms) (Do 8 to 15 Reps)

• Sit with your legs extended and hook the resistance band around your feet.
• Grab each end and pull the band up to your chest, bending your elbows back behind you and bringing your shoulder blades together. Hold for 3 seconds and return to the starting position.

2. Arm Pull (Chest, front shoulder, back of upper arm) (Do 8 to 15 Reps)

• Wrap the band around your upper back across your shoulder blades.
• Gripping each end, hold the band at your armpits.
• Smoothly press arms forward and return to the starting position.

3. Bicep Curls (Upper front arm) (Do 8 to 15 Reps. Repeat on your other side)

• Place one end of the band on the floor and step on it with one foot. Grip the other end with your opposite hand, your arm stretched down at your side.
• Turn your palm up and, bending only at the elbow, slowly bring your fist up toward your shoulder.
• Slowly return to starting position.

4. Triceps (Upper back arm) (Do 8 to 15 Res. Repeat on your other side)

• Grab the band in the middle with one hand and the end of the band with the other.
• Bring the middle of the band up and hold it against your shoulder.
• Slowly extend the bottom arm down to your side and slowly return.

5. Front Leg Lift (Front upper leg) (Do 8 to 15 Reps on each leg)

• Tie the band in a loop around both legs below the knees.
• Stand, holding onto a chair with one hand.
• Without leaning back, slowly lift the opposite leg straight up in front of you to about knee level and return to the starting position.

6. Back Leg Lift (Buttocks) (Do 8 to 15 Reps on each leg)

• Tie the band in a loop around both legs below the knees.
• Holding onto a chair with both hands, stand straight on one leg.
• Slowly lift your other leg straight up behind you, contracting your buttock, and return to the starting position.

7. Seated Abs (Abdominals) (Do 8 to 15 Reps)

• Sit on the edge of the chair with your back straight and hands at your sides.
• Exhale as you pull your navel back into your spine.
• Hold for 3 counts and release.

(Source: Today's Diet & Nutition Magazine, Fall 2006, pg 36-37.)