2007 © United Press International

January 15, 2007 Monday

BYLINE: CHRISTINE DELL'AMORE

LENGTH: 538 words

DATELINE: WASHINGTON, Jan. 15

We're two weeks into the New Year -- do you know where your gym shoes are? If they are collecting dust underneath your bed, then you're due for a kick in the -- er -- gluteus maximus to get your fitness routine back on track.

Starting or resuming a fitness routine can be tough for anyone, but with a little inspiration you can make 2007 your fittest year ever.

Panteleimon "Paddy" Ekkekakis and Warren Franke, associate professors at Iowa State University's Department of Health and Human Performance in Ames, suggest these tips:

-- Get educated. Understand why you are exercising and how it benefits your health. For instance, reading that sedentary people have more than twice the risk of many fatal or chronic diseases may be motivation in itself.

-- Seek advice. Talk to your doctor about starting your fitness routine. Ensure you are in good health, and see if he or she has suggestions for activities.

-- Shop around. Many workout regimens cater to niche markets. Take your time in selecting a facility or workout schedule that fits your needs of price, convenience and amenities.

-- Think green. Find a park or another recreation area you can walk to at home or work -- you'll be more likely to take advantage of green areas close by.

-- Set both long-term and short-term goals. Remember, it took a while to put on the weight, so it might take many months to take it off. Make your short-term goals attainable: For instance, don't say, "I'm going to lose three pounds this week." Instead, just commit yourself to losing weight in general.

-- Keep a workout log. It will keep your eye on the ball.

-- Get support from family and role models. Fill them in on what you're doing, and let them inspire you. An exercise buddy also does wonders for those early morning wake-up calls.

-- Beat boredom. Tired of the elliptical? Change it up. Your heart doesn't care, as long as you're working out.

-- Ease into it. Don't start immediately with running or step aerobics, which may wear you out quickly and also make you associate exercise with discomfort. Try stationary cycling or swimming as a gentle lead-in to harder activities down the road.

JP Hyatt, an assistant professor in the department of human science, school of nursing and health studies at Georgetown University in Washington, also recommends starting slowly, especially if you're overweight. You will want to build a fitness base, and that could take months.

He advises walking 10 to 20 minutes at a comfortable pace, then extending time and pace until each workout lasts 30 minutes to an hour. After a while, start to include hills or steps, and introduce jogging intermixed with walking. Eventually, the whole workout should be jogging. (Walking and jogging are simple and cost-effective, but there are many other ways to approach fitness, Hyatt said.)

If you can only fit in half your workout on a busy day, up your intensity level. This will prevent you from losing the aerobic base you've built up, Hyatt said.

The bottom line? Like, if not enjoy, your choice of exercise -- otherwise, those gym shoes won't have any hope of seeing the light of day.