01:00 AM EST on Wednesday, March 31, 2004

BY LISA LIDDANE
The Orange County Register

Three months into the year, and some of you might have already stopped going to the gym. Maybe it's just not working out because you aren't having fun. Or perhaps there's been a change in your life that makes it more difficult for you to go to a health club.

You might want to consider working out at home.

Here's what you need to consider before you step into the world of home exercise:

PICK YOUR INSTRUCTION

You'll need a simple routine for starters, but after you become proficient, you'll need to challenge your body.

Some resistance-training machines come with an illustrated exercise instruction chart or book that provides options and variations. There also are numerous good books on strength training. If you can afford it, hire a personal fitness trainer to come to your home for a limited set of sessions. For cardio, instruction options include exercise DVDs, videos and routines in fitness magazines.

UNDERSTAND YOUR FITNESS PERSONALITY

The ideal home exerciser is a highly self-motivated and persevering individual, said Len Kravitz, senior exercise physiologist for IDEA, an association of fitness and health professionals. Figure out if your personality is compatible with the reality of home exercise by answering the following questions:

Do you genuinely enjoy doing activities solo?

Are you a self-starter?

Do you have a pleasant, well-lighted and well-ventilated space that can be used for fitness activity?

In that space, do you have access to entertainment such as a TV, DVD player/VCR, CD or MP3 player?

Do you like instruction from fitness books, magazines, videos or DVDs?

Do you mind doing the same thing over and over?

MAKE A PLAN ON HOW TO STAY MOTIVATED

Keep a fitness log or diary to plan your workouts and track your progress, Kravitz said. Variety is key, whether it's in your fitness video/DVD collection, routines, or the music to which you exercise. Before you reach a point at which you're not getting results or you're getting bored, hire a personal fitness trainer to guide you to the next level of fitness. Try working out with a partner, whether it's a family member, a friend or neighbor.

TRY OUT EXERCISE OPTIONS

Go to a store that sells fitness equipment, and take your time trying out different machines. Don't feel pressured to buy without having evaluated all your options.

If you're a former gym member, ask yourself what machines or activities you enjoyed spending time on at the gym. Choose a home version of one of those machines or buy an exercise video on the same activity you enjoyed in a class setting.

And if you've never been to a gym, one way to try out exercise machines is to get a guest pass at a health club to get an idea of what you enjoy, said Mike Mays, communications director for the Sporting Goods Manufacturers Association.

IDEAS FOR LESS THAN $500

If you're a beginning exerciser, you can start with the following, for a budget of less than $500.

Strength-training: Elastic bands with handles and an exercise bench.

Cardiovascular conditioning: Walk or jog outside. Work out to exercise videos/DVDs.

Stretching: Learn several moves by reading a book on stretching/yoga and try them at the end of your workout as part of your cool-down. Choose a bench with an adjustable incline.

If you're more accustomed to free weights, arguably the best innovation in this area is "selectorized" dumbbells such as the Nautilus SelecTech Dumbbell Set ($329) or PowerBlocks ($119-$219). A pair of selectorized dumbbells replicates numerous sets of individual dumbbells. You change the amount of weight either by putting a pin in the slot for the desired weight or turning the dial at the end of the dumbbells, then a locking mechanism keeps the chosen weight in place. Stands cost extra, from $115 to $129.

Another inexpensive idea: If you own a regular bicycle, you can buy from bicycle stores a device called a wind trainer for less than $200. It attaches to the rear wheel, allowing you to make your bicycle stationary and providing resistance while riding. Park your bike in front of the TV and you're ready to go. The main drawback is that unless you're going to make a permanent setup of the bike and the trainer, it can be tiresome to set it up every day.

It's tough to find a selection of good home cardio machines for less than $500. In many cases, you get a better machine by paying at least $1,000.

IDEAS FOR $500 AND MORE

For strength-training, your choices are free weights and a class of equipment called home gyms, such as BowFlex and Total Gym. These machines are much more compact than their predecessors, the stacked-weight multistation home gyms. Although they provide a wide range of exercises, home gyms won't replicate all the exercise permutations available in high-end gyms.

BowFlex and Total Gym received favorable reviews in the January issue of Consumer Reports. They were found to be compact, effective but pricey. Total Gym was recommended especially for people who are not highly fit.

Expect to pay from $1,000 to $4,000 for a well-made cardio machine, whether it be a treadmill, elliptical trainer, stationary bike, or indoor cycling bike. Take treadmills, the most popular cardio equipment for home use. Except for one treadmill priced at $400, most of the treadmills that earned a rating of very good to excellent cost at least $1,000, according to a review in the February Consumer Reports. And even then, the $400 Image treadmill was suited for modest walks and limited to use by people weighing less than 250 pounds.

Choose your machine's bells and whistles carefully. More doesn't always mean better. What's important is what you'll use. If you're a former gym member accustomed to that quality of cardio exercise equipment, you are likely to want the same from home versions, so buy a machine that meets your quality expectations, or you'll use it rarely.