Advice

        Get it right: Before starting a new fitness program, ask yourself what your goals are, and plan your workouts accordingly, say the experts at the American Council on Exercise.

        If weight management is your goal, start with a daily 30-minute, low- or no-impact aerobic routine.

        If you want to strengthen your muscles, look for conditioning programs that emphasize free weights, weight machines, exercise tubing or calisthenics.

        Yoga and simple stretch routines are good choices if you want to improve your flexibility.

        Before starting any new fitness routine, see your physician for a thorough physical, especially if you're over 40 or have any health problems, including heart disease, diabetes or high blood pressure.

        For more fitness advice, check out the council's Web site, www.acefitness.org.

Nutrition

        Measurements: BMIs and recommended weight ranges might not be the best index for the truly buff to measure their fitness levels, says registered dietitian Karen Collins of the American Institute for Cancer Research.

        The body mass index and other common height/weight ratios reflect typical adult body composition — which means you have to figure in some flab while crunching those numbers.

        But serious weightlifters could find that, by BMI standards, they're overweight. Muscle weighs more than fat, so serious lifters will find their results skewed. To get an accurate measurement, ask your doctor, dietitian or trainer to do a body fat measurement.

        The BMI scale works just fine for weekend athletes and couch potatoes, Ms. Collins says, even if they're not too happy about the results.

Tips

        Resolve: Picked out your weight-loss plan for January?

        Whether you're hitting the gym or the protein shakes for 2002, the experts at Nutricise, the fitness Web site, offer these tips for success:

        • Focus on making small changes for the long haul. Cutting 100 calories a day adds up to a 10-pound weight loss over a year.

        • Don't let weight loss add more stress to your day. Devise strategies for managing the emotions and triggers that make you overeat in the first place, and you won't have to obsess about every bite you take.

        • Visualize success. Imagine running into an old boyfriend after you've dropped 30 pounds or stepping on the scale at the doctor's office or finding out you need a smaller size the next time you're shopping. Visions like that will take you through a lot of plateaus.

        • Get help. Recruit a friend, spouse or professional to lend a friendly ear or shoulder while you struggle through weight loss.

Resource

        Stretch: The National Institute of Arthritis and Musculoskeletal and Skin Diseases is offering a free guide, “Questions and Answers About Arthritis and Exercise.” To order, call the Federal Consumer Information Center, (888) 878-3256, or go to www.pueblo.gsa.gov.

Siting

        News break: Check out www.ivanhoe.com/sportsmedicine for the latest news about medical research, treatment and tips for athletes, medical professionals and trainers. The site features news, a chat board, a free newsletter and lots of links.

        Contact Peggy O'Farrell by phone: 768-8510; fax: 768-8330; e-mail: pofarrell@enquirer.com.

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