When formulating your workout plan, getting professional help is the easiest course of action. "A trainer can give you a safe, manageable, personalized routine that fits your lifestyle, goals and ideas for change," explains Carol Espel, national director for group fitness programming at New York's Equinox Fitness Clubs.

The American Council on Exercise and the American College of Sport Medicine suggest that novice exercisers begin getting in shape with three, one-hour exercise sessions per week. These should combine 20 minutes of aerobic exercise, 30 minutes of strength training and ten minutes of balance and flexibility.

To ensure your body is performing at its peak, monitor your heart rate while you exercise. The American Heart Association has a chart that describes where your heart rate should be for optimal physical conditioning.

If you decide not to use a trainer, start with a baseline assessment of your physical ability. Try timing yourself while you run a mile or do as many sit-ups as you can in one minute and vow to improve your abilities.

Once you know your starting point, you can set a fitness goal for yourself. Clearly express this goal-this will keep you going on days you feel like giving up.

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