Have you ever been out of town for business or pleasure and wished you could get that gym-quality workout you enjoy so much? While traveling is a disruption of routine, it doesn't have to mean total abandonment of a healthy lifestyle. Now it's easier than ever to fit in a workout wherever you are.

The American College of Sport Medicine's July/August 1998 Health and Fitness Journal encourages travelers to exercise on a regular basis. The publication encourages you to find out whether or not your hotel has an exercise area and to investigate what kind of equipment it offers. Before making reservations, ensure it has health club-quality exercise machines, such as Life Fitness' Lifecycle exercise bikes, treadmills and strength training equipment.

Many hotels, particularly those in major cities, have first-class workout facilities with everything from aerobics to weight machines. Some even feature special amenities, such as massages at Le Parker Meridien, New York City, or a steam room at the Palmer House Hilton in Chicago.

Some hotels that don't have exercise equipment onsite have arrangements with nearby health clubs that will allow hotel guests to work out in their facilities for free or for a small fee. Such hotels include the Marriott Suites in Herndon, Virginia and The Hyatt Regency La Jolla in San Diego.

If you can't count on staying at a hotel with gym-quality fitness facilities available, an excellent alternative is to join a national health club chain, such as Gold's Gym or Bally's Total Fitness. Your membership will allow access to their facilities across the country.

"A few weeks ago, while traveling for business in Orlando, I was able to work out at a local Bally's," said Berit Herdman, a member of Bally's Total Fitness in Chicago. "Having the option to exercise in a Bally's away from home made it simple for me to maintain my fitness regimen."

Prevention magazine's December 1998 Healthy Ideas editors agree that finding the opportunity to work out on the road can be challenging, but rewarding. If your hotel doesn't offer the gym-quality experience you desire, a pair of good running or walking shoes and a Walkman can add up to an efficient cardiovascular workout - and an opportunity to take a look at the city you're visiting. Check with the hotel concierge for suggestions about safe and scenic routes to follow.

For cardio in the privacy of your room, all you need is a jump rope and a pair of gym shoes. You can also get in some toning by packing an elastic work out band that adds resistance to upper and lower body exercises. Even basic stretching is a positive step toward maintaining fitness when on the road.

While exercising away from home is important for its impact on your body, it's equally vital to your mental health. "Travel often equals stress, which is compounded by erratic schedules and unhealthy eating," noted Greg Bahnfleth, an American College of Sports Medicine-certified health and fitness instructor and Life Fitness associate training manager. "Taking half an hour to get some exercise can help ease the body's tension and clear the mind."

Information about hotels and their exercise facilities is available in The Fitness Guide: Where to Work Out When You're on the Road, a statewide review of fitness facilities and related amenities in hotels, gyms and clubs around the United States. Order it through http://www.amazon.com. National health club chains also have membership and location information on the Web.