The US government guidelines on healthy eating (MyPyramid) advise 30 minutes per day of exercise. Does that mean you don't cut it if you do less than thirty minutes?

An exercise prescription that neglects advice on intensity is remiss.

I have done workouts that took just 11 minutes long and left me gasping for air and feeling "worked out" for many days afterwards. That's because intensity was at max., and the exercises included a combination of weight bearing and other methods with as little resting as possible.

I know people who spend over 1 and a half hours at the gym. Most of that time is actually spent resting between sets. Presumably that gives them the best possible chance of "getting big". However it isn't the only way to exercise - and neither is precisely 30 minutes of cardio training (such as walking).

Mix it up! Work Hard... then see what happens. Your routine doesn't have to be an endless series of yawn-inducing cardio sessions.

What was that 11 minute workout?

• 21 Hang Squat Cleans @40kg (90 lbs)
• 21 Assisted Hand Stand Push ups (I can't hand stand so I hook my feet over the squat rack).
• 21 Deadlifts (body weight)
• 21 Dips

Now on the deadlifts there was no way I could do those in one hit - so I split them up - panting like a dog in between each mini-set.

If you are going to try these kind of workouts please be very careful. This workout was proceeded by a comprehensive warmup (which makes it more than 11 minutes I guess!).

Over the last month or so I have been plagued with dull pain in the forearms. It is a feeling very similar to "shin splints" - if you have ever been jogging.

Apparently it is cause by a problem with the tendons and really, only months of rest will let it heal. I have always been weak in that area, and some of it may be caused by too much time at the keyboard.

The problem is exacerbated by movements using the bicep - such as bicep curls, chin-ups, and pull-ups. Once the problem is there, most movements requiring a strong grip action can become painful.

Overuse problems are far more common that what we realize. Just find any former competitive gymnast. By the time they reach thirty most of their joints are not in good shape at all.

Sometimes you can do all the warming up, you can supplement with a multi-vitamin, and you can ensure you consume the right fats in your diet... and still injury can come calling.

When a workout tells you to squat, you usually ask "How much weight?".

However squats without any weight (called "air squats" by some) are a great exercise. The other day I had muscle soreness from doing such squats - almost as if I had been squating a heavy weight.

In this particular workout I had done 3 sets of 50 reps.

Squatting is one of the most useful exercises as it's something we use every day - even getting out of your chair benefits from squatting skills.

Have you tried squats with no weight? Don't forget to keep those reps high.