Whether you're a frequent business traveler or heading out on the family vacation, don't think that travel has to be a devastating departure from your fitness routine.

The key to taking workouts on the road successfully is not letting the travel control you and learning to be flexible. A little planning before you pack your briefcase or picnic basket goes a long way toward avoiding frustration and setbacks in your hard-earned fitness. And it can be a fun way to sightsee or have fun with the family, too.

To return a happy camper, remember four keys: cut back, plan ahead, pack right, and workout smart.

Don't panic if you can't get to the gym or a workout as often as you do at home. Research shows you can reduce the frequency and length of your workouts by one- to two-thirds if you maintain the intensity. Something is better than nothing.

• How often? If you normally workout every other day, or 3-4 days a week, aim for every third day, or 2-3 days a week.
• How long? If you're caught in a traveler's time crunch, don't fret if you can't get in a 30- or 45-minute aerobic workout. Make it 15 or 20 minutes.
• How hard? Here's the key to maintaining your condition even when you're forced to cut back: Don't dawdle. Those shorter, less frequent workouts need to be at least at the same intensity as you manage at home.
• For strength workouts, try to do a workout once a week for maintenance while you're gone. Workout to keep what you have, not to get stronger.

Guess what? Do this and you'll come back after even a three-week trip in the same condition as when you left. Now that you have an idea of how to plan and arrange your road workouts, Part 2 of Staying Fit on the Road will take a look at how much you can get away with and how to plan ahead.