How to Fit Exercise into Your Wintertime Schedule

Wintertime doesn't have to mean inertia. There's plenty you can do during the cold and snowy months to keep your cardiovascular system and metabolism on fire, and your muscles well-toned and strengthened. As a certified personal trainer, allow me to introduce to you some great ways to sneak exercise into your wintertime schedule. Even though it's summer now, it never hurts to get these ideas in your head long before the first snowfall.

For example, on a snowy, bitter-cold day, set a timer for just 10-15 minutes and do two of the following:

- Jump rope alternating with marching in place with high knees

- Stability ball squats against a wall alternating with pushups or jogging in place

- Briskly walking up and down your staircase two stairs at a time; or running them

- Dumbbell upper-body workouts

Do not assume that you've met your daily exercise quota because you did some housework. The difference is that traditional exercise is structured and tends to be bilateral: equal on both sides of the body. And it's scheduled as something extra; extra exertion that will make the difference in fitness and health.

If you belong to a gym or recreation center, make trips there several times a week, even if it's just to pedal furiously on a stationary bike or try a new fitness class. Do something different to diminish wintertime blues: Women can experiment with dumbbell routines. And men can try a step aerobics or yoga class.

Suppose you're not in the mood to try anything new, but are bored with your usual routines. Here are guidelines to brighten up familiar routines.

Treadmill, stationary bike and elliptical machine. Rather than doing the same 'ol "steady-state" pace of sustaining a fixed pace, alternate between fast-blast intervals and recovery paces. A fast-blast interval can last 30 seconds to several minutes, and should be done at an intensity that leaves you barely able to hold out for even a few moments longer. The recovery interval should have the effort level of a casual-paced walk, and is done for one to two minutes to catch your breath.