Active Living
Take 10 Think you can't fit fitness in? Think again. Here are two simple 10-minute workouts that pack a punch in building stamina and strength.
— By Suzanne Schlosberg

“TEN-MINUTE WORKOUT” It might seem like an oxymoron; how can you do your body any good in less time than you spend at the drive-thru car wash? “Even 10 minutes of exercise can help you develop stamina and strength, especially if you do it daily,” says New York City fitness consultant Liz Neporent, president of Wellness 360 and a strength and conditioning specialist certified by the American College of Medicine and the American Council on Exercise. “Think of it as a start, a bridge into a more active lifestyle.” Here are two ways to make the most of your next coffee break.

CARDIOVASCULAR QUICKIE: A BRISK WALK
Head out the door at an easy pace for 1 minute, then crank up your pace for 8 minutes—past the point where you could easily chat—then cool down for the final minute. Or, for more of a challenge, walk on flat ground for 1 minute, climb stairs for 8 minutes without holding the railing, then walk the halls for 1 minute and take the elevator back down.

If you can squeeze in three 10-minute walks a day, research shows, you’ll burn the same number of calories (about 200 calories for a 150-pound person walking 4 MPH ) and gain just as much fitness as you would with one 30-minute session.

STRENGTH QUICKIE: THE NO-EQUIPMENT WORKOUT
No time for the gym? No problem. You can tone your muscles by using your own body weight as resistance and working slowly against gravity. Together, these four classic exercises strengthen virtually all your major muscle groups. For the first three moves, perform 12 to 15 repetitions, resting 15 to 30 seconds before moving on to the next exercise. (See separate instructions for the Plank.) In 10 minutes, you can complete the routine twice.

Squat. (Strengthens buttocks and front and rear thigh muscles.) Stand up tall, feet hip-width apart, then slowly sit back as if you’re lowering into a chair, raising your arms out in front of you. Keep your heels on the floor. When your thighs are nearly parallel to the floor, stand back up.

Wall Push-Up. (Strengthens chest, shoulders, and triceps.) Stand a few feet from a wall and place your palms flat on the wall slightly wider than your shoulders. Bend your elbows and lean forward, then push away from the wall by straightening your arms.

Back Extension. (Strengthens lower back.) Kneeling on all fours with your face looking down at the floor and abs tight, lift your right arm and left leg as high as you can, keeping your neck in line with your spine. Pause, lower slowly, then lift your left arm and right leg. Keep alternating sides.

Plank. (Strengthens abs.) Lie facedown with your elbows next to your chest, palms facing down. Push offt he floor, raising onto your toes and elbows with your palms flat, abdominals tight, and back flat. Hold for 30 seconds, then lower. Do this 3 times.



Suzanne Schlosberg is a longtime writer and fitness expert living in Bend, OR. Her latest fitness book, cowritten with Liz Neporent, is The Fat-Free Truth: Real Answers to the Fitness and Weight-Loss Questions You Wonder About Most. Get it at Amazon.com.