Too Busy To Work Out? No Problem

So busy you have to skip a day at the gym? There's good news.

By boosting the intensity of their workouts, busy women can get the same results from only two days per week of exercising, according to researchers at the University of Arkansas.

They reported their findings at the annual meeting of the American Alliance for Health, Physical Education, Recreation and Dance.

When Good Turns To Bad

The scientists say that the main reason women give for not exercising regularly is the pressure of time. Under those circumstances, workouts become a source of stress rather than a stress reliever, the researchers wrote.

To investigate, the researchers recruited 59 women ages 45 to 60, none of whom did regular exercise. They weighed each one and checked her percentage of body fat, flexibility and strength. Then they assigned exercises to the volunteers.

Each group did an eight-week weight-training routine that included a series of exercises.

Each group worked out somewhat differently:

• The first group worked out three times a week, performing three sets of eight repetitions for each exercise.
• The second group exercised only twice a week and lifted less than the first group, but did three sets of 14 repetitions each time.
• By the end of eight weeks, the women who exercised two days a week reaped virtually the same benefits as those who worked out three times a week, according to the research team.

The researchers conclude that aerobic exercise may burn calories and improve cardiovascular stamina, but weight training provides multiple benefits. In addition to building muscle, it improves balance and stability -- which becomes increasingly important as people age and are more prone to falls. Weight training also builds greater support for one's spine, which can straighten posture and ease chronic back pain.

For a complete look at starting a fitness program, go to "Ms. Fitness Presents."