TOO BUSY TO EXERCISE? Try the EASY! DISHMAG Solution

You know you've got to exercise! You promise yourself that you will, almost every day. But what happens? Nothing, because you're just too busy. Work, home, family, friends; in your world, they have to come first. So what can you do...

Dish Magazine has designed a 45 minute workout that you can do, no matter what. The reason it works is because you can do it in three simple but effective fifteen minute intervals. The best part is that the second interval can be done in the officeÑyou don't even have to change clothes. Interested? How about giving it a try! Your heart, muscles and waistline will thank you every day.

First, a word of caution: Fitness experts agree, when getting started in a new fitness program, take it slow and progress step by step. Oftentimes, people get too excited about starting an exercise program and jump into doing them too vigorously. Sore muscles, pain, and even heart attacks can result. In fact, this has recently jumped to the #2 cause of heart attacks in the United States.

If your workout is vigorous, "What you want to do is warm-up, then workout, then do a cool down," says Tennessee certified athletic trainer, Chad Breedlove. That said, it's time to get to it:

THE FIRST 15 MINUTES, MORNING

In the morning, begin with simple and relaxing stretches. Combine the following with as many repetitions as you can fit into one 15 minute period. Do not rush; relax instead.

--- Lean over and touch your toes/feet together and apart
--- Lean to the sides, reaching as far as you can to both sides. You should feel a slight pull.
--- Sit down (Indian style), soles of feet together/touching, back erect. Pull feet in towards your body, creating what is popularly known as the "butterfly stretch."
--- Stand up and stretch quadriceps; pulling foot up behind your butt.
--- Stretch your calves by placing one foot at an angle against a wall, while leaning into it. These basic stretches will get you loosened up and ready for your day. You'll notice a difference in just one week. What experts cannot seem to agree on is what the minimum, yet necessary amount of workout time is, in order to produce results. "Just a fifteen minute work out is not long enough to get anyone's heart rate up to where it needs to be, or be a beneficial workout," says Personal Trainer, Heather Poor.

However, Breedlove assures us that his workout, works. He has come up with exercises that firm your entire body, all from either the comfort of your home or the office. All you'll need is a straight-backed chair and some motivation.

AT WORK:
THE SECOND FIFTEEN MINUTES:

Anytime during the day, take off your shoes and do the following. As earlier, do only the number of repetitions that you can fit into your fifteen minutes (although you can do more reps for a longer time if you so choose). If you're wearing your power lunching suit, save the floor work for another day, and do more of the other suggested exercises.

BOUNDING: (also called "The Speed Skater")
HOW TO: Side to side jumping off one foot and landing and balancing on the other, for a distance of about 4-5 feel is suggested.
REPS: Do these in sets of 25, (25 landings for each foot, so really, 50).
WHAT IT WORKS: Leg muscles: specifically the calves, quads, hams, and inner thighs.

SQUATS:
HOW TO: Feet spread, beyond shoulder width apart. Squat down so your thighs are parallel with the ground and come back up.

REPS: Do these in sets of 25, and after a few sets, or when ready, add a weight or hold a book in your hands and allow it to hang down between your legs as you squat.
WHAT IT WORKS: Inner thighs, quads (also known as upper thigh), and butt

CRUNCHES:
HOW TO: Get in sit-up position; on back, hands behind head or crossed over your chest. Try one, some or all of the following:
1. Both knees bent
2. One knee bent
3. Legs crossed
4. One leg elevated
5. One leg vertical
6. Both knees to side
7. Regular sit-ups (both legs slightly bent)
Only come up half way. Do not allow your chest to meet your knees or touch your elbows to your knees.
REPS: 10 for each position.
WHAT IT WORKS: Abs(also known as stomach muscles) and the "both knees bent" position works your sides (NOTE: Aside from you looking great, there are many reasons to strengthen your abs. They can help support your back and prevent lower-back pain. Your abs also help to hold your chest and shoulders up for great posture, which you need if you're sitting at that desk all day!)

SUPERMAN:
HOW TO: Lying on your stomach, raise opposite arm with opposite leg.
REPS: Do 40 (2 sets of 20)
WHAT IT WORKS: Lower back muscles.

TRICEP DIPS:
HOW TO: Put your chair against a wall. Place your palms at the seat's edge with legs extended in front of you (balancing on heels). Use your arms to pull yourself up and back down in a "dipping" motion. (Almost looks like a backwards push-up).
REPS: Do 40, in 2 sets of 20.
WHAT IT WORKS: Upper arms

STRAIGHT LEG RAISES:
HOW TO: Lie on back, raise one leg up as the other one lies flat. Repeat same exercise on stomach. Do about 2 sets of 20 for each leg. This will work your quads, abs, and lower back region. (NOTE: This exercise should try to be done on a cushiony surface, as it has a tendency to strain the back on hard surfaces. If it hurts you, try to do it with your hands underneath the small of your back for extra support.)

WALKING and JUMPING:
If you have time, walking briskly around the parking lot is a great cardio workout. If you're really committed and serious about starting your workout program, pack a jump rope, move that office furniture around, and put in a good five minutes of jumping; a great cardio exercise.

"These routines target your major muscles, as well as those trouble spots. They'll let you cut down on your workout time, without sacrificing great results," says Breedlove. He also advises that after time spent in your 15 minute interval workout, your goal should change to be reaching a point where you can work out for 20-30 minutes at a time, if you can. "But there is nothing wrong with breaking down your work out if it complies with your schedule. The most important thing is that you're exercising and warming up and cooling down for it properly," said Breedlove. He reminds us to expect soreness, the first week or two of these exercises, but look out for the wallop of extra energy you'll have!

EVENING,THE THIRD FIFTEEN MINUTES:

Now, you have a choice. You can shed those work clothes and go for a brisk walk, or run around the neighborhood (remember, don't overdo it at first!) or you can jump on your treadmill and walk or run in the privacy of your home. And if the family is clamoring for your attention in another area, such as the kitchen, tell them they just have to wait. Or even better, invite them to join you!

Or for those of you who require a bit more guidance in your workout, there are videos. Since you're looking for some cardio-vascular work, pick one of the more active ones.

Remember to take a little time to warm up and cool down, and go to it.

Here is a list of the current top ten fitness videos and their distributors. Pick the style that's best for you!

TOP TEN:
1) TAE-BO WORKOUT--- Ventura
2) CRUNCH TAE BOXING WORKOUTS--- Anchor Bay
3) TAE-BO WORKOUT ADVANCED--- Ventura
4) DENISE AUSTIN: POWER KICKBOXING--- Parade
5) KATHY SMITH: KICKBOXING WORKOUT--- Sony
6) TOTAL YOGA--- Living Arts
7) LIVING YOGA: ABS YOGA FOR BEGINNERS--- Living Arts
8) STRESS RELIEF YOGA--- Living Arts
9) ABS/BUNS 2-PACK--- Warner
10) KATHY SMITH: CARDIO FAT BURNING--- SMV

If you decide to try the Dish Workout, let us know how it goes! GOOD LUCK!