Fitness basics

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    6 tips for an active getaway you'll remember

    Whether you're traveling for business or pleasure, you don't have to leave your workout routine behind. Try these tips for making exercise a part of the adventure.

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    No pain, no gain? No way!

    When it comes to exercise, the "No pain, no gain" mantra is bad advice. Exercise shouldn't hurt. At most, you may feel a little muscle soreness when you do a new workout or activity. If you feel pain, dizziness, nausea or shortness of breath during exercise, stop. You may be pushing yourself too hard.

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    Don't have an exercise budget? Go cheap!

    Is a gym membership or home exercise equipment too pricey? Consider cheaper options for getting in shape. You can base a fitness program around brisk daily walks for aerobic exercise and pushups or squats for strength training. Or consider picking up some inexpensive hand-held weights or resistance bands. Check the local recreation department to see if they offer discounted fitness classes.

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    Fitness tip: Include your friends

    Exercise doesn't have to be drudgery. And you don't need to go it alone. Sign up for a group exercise class or join a softball, soccer or volleyball team. Work out with a friend at a health club or gym. Start a walking group with friends and neighbors.

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    Need a gym to get fit?

    You don't need a gym membership to get in shape. You can fit physical activity into your daily life by doing things you enjoy outside of the gym. Play pickup basketball, go biking or walk around the park. Lift some hand weights while you watch your favorite TV show. Take the stairs at work or when shopping. Or take an exercise class through your community.

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    Create a home gym without breaking the bank

    Want to work out at home? Pick up low-cost products from a local fitness or sporting goods store, such as dumbbells and resistance bands. If you'd rather not spend a penny on exercise equipment, use ordinary household items, such as a staircase for step training. Try pushups and squats. Round up friends or neighbors for regular group walks. Plan routes through your neighborhood.

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    Too busy to exercise? Get up earlier

    Finding time to exercise can be a challenge. If your days and evenings are hectic and busy, try a morning dose of exercise. Get up 30 minutes earlier twice a week, and hop on the treadmill or stationary bike while you listen to the radio or watch the morning news. Or step outside for a brisk walk. Once you've adjusted to early morning workouts, add another day or two to the routine.

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    Are you ready for a workout?

    Sure, you're busy. It's tough to fit in a daily workout. But being prepared to exercise can make all the difference. Put workout clothes, socks and all, on top of the dresser. Stock the fridge with water bottles. Keep athletic shoes and socks in your car, so you can sneak in some laps during your child's practices or rehearsals or while you're waiting to meet a friend for dinner.

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    Hanging out with friends? Activity counts!

    Finding it hard to find time for fitness? The key is to make fitness a way of life. Instead of meeting your friends at a restaurant or coffee shop, rendezvous at an indoor climbing wall. Or rent tandem bicycles for an afternoon adventure. Don't just remind your friends of the benefits of regular exercise. Bring them along for the ride.

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    Early bird or night owl? Plan exercise accordingly

    Want to exercise? Work with your nature, not against it. Plan physical activity for times of day when you tend to feel most active or at least not quite so lazy. If you're an early bird, go jogging first thing in the morning. If you're more of a night owl, you might prefer jogging at sunset.

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