Regular exercise yields incredible benefits: You can lose weight, tone your physique, lower your risk of heart disease and diabetes, and increase your self esteem. But, finding time to workout is what prevents so many people from reaping the rewards of exercise.

So, how can you fit workouts into your already busy schedule?

Fitness experts say when you are first starting out don't overwhelm yourself by trying to find a huge chunk of time to workout. Rather, carve out a few minutes here and there and increase the durations of your routine as time progresses.

Also, look for ways you can burn calories without going to the gym for an hour. For example, park around the block from your meeting rather than directly in front of the building. Or take the bus an extra stop and walk back to your destination.

Another important step in creating an effective workout regime is understanding the difference between moderate and vigorous exercise. Moderate exercise is defined as a level of effort in which your breathing or heart rate increases. For example, walking briskly is a form of moderate exercise. Other moderate levels of exercise include dancing, swimming, and biking.

Meanwhile, vigorous exercise is defined by intense workouts that challenge your body. During vigorous exercises you should notice a marked increase in your breathing or heart rate, to the point where you can't carry on a conversation. Examples of vigorous exercise include jogging, spinning, high impact aerobics, swimming laps, biking uphill, carrying more than 25 pounds up a flight of stairs, and hiking while carrying more than 50 pounds.

In regards to how many minutes of exercise you should get everyday, the U.S. Department of Health And Human Services and Department of Agriculture recommends Americans participate in at least 30 minutes of moderate physical activity at least three times of week.

Related Articles:

More Tips on Staying Fit During the Holidays

Staying Ahead of Your New Year's Fitness Resolutions

Fitness Food for Thought

Don't Let the Cold Weather Derail Your Fitness Routine

How to Make Workouts a Priority During the Holiday Season

Don't Let the Holidays Ruin Your Fitness Routine

Looking for a Treadmill this Christmas?

How Often Do You Use Your Home Gym?

Bad Things Happen When You Stop Going to the Gym

Getting Fit: No More Excuses

Exercise and Music

Why am I so Sore?

Creating a Challenging Workout Routine

Exercising on the Road: No Excuses

Sponsors (article continues below)

Now that we know sit ups won't melt away body fat and building muscle doesn't necessarily translate into a speedier metabolism, let's debunk a few more popular fitness myths:

Myth: Lifting Weights Makes You Look Bulky

If you are a woman, who is concerned that lifting weights is going to make you look like Popeye, you can stop worrying. According to experts, women can't develop muscles like men. However, if you are still not convinced, then workout with lighter weights, or complete exercises that use your own bodyweight for resistance. Bottom line: The average woman doesn't produce enough testosterone to build significant bulk.

Myth: Stretching Prevents Injury

While there are few fitness experts who don't advise pre and post workout stretching, there's no conclusive research, which shows that stretching before or after your workout will keep you from injuring a hamstring or other muscle. However, studies show that stretching does increase your range of motion, which makes certain activities easier to complete. If you are really trying to avoid sports-related injuries, experts recommend doing a gradual warm-up that includes some cardio activity.

Myth: Muscle Turns to Fat When You Stop Working Out

Contrary to popular belief muscle never turns into fat. However, if you were ripped and suddenly stopped working out, your muscles will lose tone after 4 to 8 weeks. If you want to keep your toned physique without hitting the gym as much, then increase your cardio activity (walk more, take the stairs, etc.) and decrease the number of calories you consume. According to experts, muscle and fat are different types of tissue, and one can't morph into the other. In most cases when you stop exercising you put on fat and your unused muscles start to atrophy, so they are not as firm as they once were.

Related Articles:

Debunking Fitness Myths

Christmas Gift Ideas for Fitness Fanatics

Treadmill Shopping Tips

Staying Ahead of Your New Year's Fitness Resolutions

Fitness Food for Thought

Don't Let the Cold Weather Derail Your Fitness Routine

How to Make Workouts a Priority During the Holiday Season

Don't Let the Holidays Ruin Your Fitness Routine

Looking for a Treadmill this Christmas?

Sponsors (article continues below)