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Starting a fitness plan can be hard work. It can also be confusing when you're trying to choose a new gym or instructor, or figure out the right clothes, shoes, and nutrition products for you. In this class, we'll go over the basics of choosing the right gear and services for a safe, productive, and pleasant workout.

Gyms and health clubs

You don't need a gym to get fit, but if you prefer expert guidance or would like to have a range of facilities available, a health club membership could be a good idea. (Some companies and health plans will even reimburse part of your gym fees.) Some tips:

•Try out a few gyms before you decide -- many offer a free trial period or at least a free visit.

•A good one should be in a convenient location and open during a wide range of hours. Consider a chain with branches near your home and work, so you have extra flexibility in your workout schedule.

•It should be very clean, and the machines should be in good condition.

•The gym should offer the facilities and classes you want to use, and it shouldn't be crowded during the times you'll want to work out.

•There should be certified personal trainers on staff, and low-cost childcare is a plus if you have young children.

•Above all, look for a comfortable atmosphere and helpful staff.

•Never sign a contract without understanding the fine print.

Learn more: Choosing a gym

Fitness instructors and personal trainers

When choosing a fitness class, don't be shy about checking the instructor's background and credentials. If you are pregnant or have a medical issue such as arthritis or an injury, find out if the instructor has training or experience with your condition. When you're trying to plan a new fitness program and have particular goals in mind, you may benefit from the advice of a personal trainer. Most gyms have trainers available for individual sessions or small groups (if you work out with a friend). Personal trainers can be costly, but you can keep the expense down by sharing the time with a friend (partner or duo session), or seeing your trainer every two weeks to a month rather than several times a week.You should feel comfortable working out with the trainer and asking questions, and never feel intimidated. Remember, your trainer is working for you.

A good instructor or personal trainer should be certified by a national organization such as the American Council on Exercise or the American College of Sports Medicine. You'll also want someone with a few years of experience and preferably a college background in physical education, sports medicine, or anatomy. Above all, you should like your trainer or instructor's personality and style, and feel that you're getting the attention and feedback you need.

Learn more: How to choose a personal trainer

Yoga instructors

If you're interested in yoga, it's best to take classes at a dedicated yoga studio if possible. The instructors there tend to have many years of experience and have often studied under teachers in India. Most studios will also offer an introduction to yoga series, which is a great way for beginners to learn the basics at a calm pace.

As demand for yoga instructors has gone up in recent years and most gyms now offer yoga, some instructors may have had as little training as a correspondence course. Look for yoga teachers certified by such organizations as The Yoga Alliance -- their registered yoga teachers must complete at least 200 hours of training in direct contact with experienced yoga teachers. There is a directory of registered teachers at http://www.yogaalliance.org/teacher_search.cfm

Dance Instructors

If you prefer the dance floor to a gym mat, you may want to check out dance classes in your area, including fast-faced salsa, swing, and folk dancing. For more of a workout, many YMCAs, gyms, community centers, and other organizations combine aerobics with jazz and other forms of dance. Don't feel shy if you're single or without a regular dance partner; most people will probably be in the same position as you. A good instructor should make you feel welcome and at ease even if you've never danced before.

Learn more: Salsa dancing

Home gym equipment

Before you drop a lot of money on a treadmill, exercise bike, or another big machine that may end up gathering cobwebs in the basement, make sure you try a similar machine at a gym a few times doing a full-length workout to see if it suits your needs. Gym machines tend to be high-end models, so you should also visit a dealer and try the particular one you're thinking of buying. The machine should be able to handle your weight, and should allow you a reasonable number of exercises with a range of difficulty (especially weight training machines). If it seems flimsy or stiff, keep looking for something better. If high-quality machines are beyond your budget, you might consider a gym membership or talk to a trainer about devising a set of exercises that uses inexpensive props like free weights, steps, and chairs. If you want to practice yoga, Pilates, or balance ball exercises at home, it's easy to find inexpensive kits with basic props.

Learn more: Home gyms on a budget, treadmills, stationary bikes, elliptical trainers, stair steppers, cross-country ski machines

Fitness videos

Videos and audio recordings can be a valuable way to practice aerobics, yoga, tai chi, stretches, or even weightlifting at home while still having some structure and guidance in your practice. Look for high-quality videos made by experienced instructors. Look for reviews in magazines and on Web sites like Amazon.com, videofitness.com, or collagevideo.com. Especially if you don't have a lot of extra cash, it's best to try them before you buy. Ask friends or instructors for recommendations and find out if you can borrow a copy. Many libraries have collections of fitness videos and DVDs available to borrow. Once you find a video you like, set aside time on your schedule to exercise. First thing in the morning or late in the evening can be good times.

Shoes

Above all, your shoes should be comfortable and appropriate for your activity. You might want to do a little research on brands and models before you visit a store -- magazines are good sources of reviews of the latest gear, and online shopping sites like Zappos.com have reviews from customers. Once you're ready to buy, find a store with knowledgeable salespeople who can recommend some options that will suit you. Try on several different pairs. Some local stores will even let you run around the block to feel how the shoes perform in the real world. Always check the return policy in case you need to exchange your shoes.

Learn more: Walking shoes, running shoes, athletic shoes

Clothes

The right clothes can help you stay comfortable and safe while exercising. The particular clothing you need will depend on your activity, but here are some tips to steer you in the right direction.

•While cotton is comfortable, it tends to absorb a lot of moisture and dry slowly, so synthetic fabrics and blends are often a better choice for active sports like running. They wick away moisture from your skin and dry quickly.

•For the same reason, synthetic or wool blend socks are generally a better choice than pure cotton, and they may also compress less and stay more "springy" than cotton.

•If you need outerwear to protect against wind, rain, or cold, make sure it's breathable so you don't overheat.

•If you will be out on the road at night, make sure your jacket has reflective stripes on it, or wear a bright and reflective vest over it. You can also get reflective bands for your ankles or wrists, and reflective stickers for your backpack, helmet, or bike.

•Women should consider at least one good sports bra with wide straps or an athletic-style tank top with a built-in bra. The amount of support you need will depend on your build and the intensity of your activity.

•Swimwear should move with you and stay in place without digging into your skin. For better performance, men's swimwear should not be too big or baggy, and women might consider racerback styles for free arm movement.

•When doing yoga, your clothes should be comfortable but not too loose or low-cut -- during downward-facing dog or headstands, you want your shirt to stay in place.

Water bottles and hydration systems

It's always a good idea to have water on hand. Often any water bottle will do, but if you're out for a long time or need your hands free, a hydration pack is a great solution. These are flexible reservoirs with long plastic drinking tubes that you wear on your back or waist. When you need a drink, just bite on the end of the tube and drink. Some hydration systems have evolved into combination daypacks, and most are insulated to keep your drink cool all day.

Sports drinks

It's important to stay well hydrated, especially in hot weather or during vigorous activity. Sports drinks, while heavily advertised, have a lot of salt and sugary calories that you may not need.

Energy drinks are different than sports drinks -- energy drinks have sugar and stimulants to give you a burst of energy, and include brands like Jolt Cola, SoBe, and Rockstar. Check the labels carefully -- it's safest to avoid drinks with added stimulants.

The stimulants can range from pure caffeine to exotic ingredients like guarana, kola nut, bitter orange, and ginseng. (A risky stimulant, ephedra, was banned by the FDA in 2004, and bitter orange has been linked to stroke, according to Mayo Clinic.) The line between sports and energy drinks can be very blurry -- for example EndoRush advertises itself as an "energy and performance beverage," but it doesn't have any sugar (needed for energy) and is loaded with exotic herbal extracts and stimulants. If you have a medical condition or are taking medications, be especially cautious to avoid potential interactions between herbs, stimulants and medications. Consult your physician.

Learn more: Sports drinks, caffeine, FDA bans ephedra

Energy bars and gels

If you're just starting a fitness plan, you probably don't need energy bars and edible gels: Many are loaded with sugar and calories, and you'll be doing better eating a balanced diet and drinking plenty of water. In addition, many energy bars have caffeine, chocolate, or other stimulants. While exercising, it's best not to use stimulants as they can make you jittery.

Learn more: Protein supplements, eat right for energy, vitamins and minerals

Heart rate monitors

If you really want to help your heart and burn calories efficiently, many fitness experts say it pays to exercise in your target heart rate zone. Your target zone depends on your age and your fitness level and varies from roughly 50 to 85 percent of your maximum heart rate. If you're just starting to exercise, aim for the low end of the scale. As you get more fit, aim for the middle of the zone (70 to 75 percent of your maximum heart rate) to promote higher aerobic activity and fat burning.

If you're seriously interested in keeping track of your heart rate while exercising, you might consider a heart-rate monitor, a watch-like device you wear on your wrist. Some monitors use a chest strap to detect your heartbeat, others use a finger sensor. Models range from basic (from $50) to fancy multifunction gadgets with built-in fitness training programs, calorie burn counters, altimeters, and GPS (about $350).

Learn more: Target heart rate, target heart rate calculator

Pedometers

Pedometers are small devices worn on your hip (either clipped to your belt or riding in a pocket) that count the steps you take all day. The most basic models simply record each vibration as a step, and more complex digital models can calculate how far you've walked, how many calories you've burned, and track brisk aerobic steps separately from leisurely ones.

Besides being fun to use, pedometers can also be great at motivating you to log those 10,000 steps a day recommended by health experts. (In a June 2004 study by the American College of Sports Medicine, researchers found that participants who used pedometers added about 2,000 steps per person to their daily routines. Schools are also beginning to use them to get kids moving more.)

Pedometers vary greatly in accuracy, even at similar price points. In 2007 Consumer Reports gave Omron Healthcare and FreeStyle pedometers its highest ratings in terms of accuracy and ease of use. Better-quality models range in price from about $20 to about $60.

For more tips, see what to take for:

•Day hiking

•Wilderness camping

•Car camping

•Kayaking

•Bike touring

•Mountain biking

•Cross-country skiing

•Downhill skiing

•A wilderness first-aid kit

To-do's for this week

•Decide what equipment or training you will need for your selected fitness activity

•Do your research, try out equipment, or visit a couple of gyms, depending on your selected activity

Future classes:

Part 4: Sticking to it and avoiding injury

-- Deepi Brar is the multimedia editor at Consumer Health Interactive.

References:

First published September 12, 2006
Last updated May 14, 2008
Copyright © 2006 Consumer Health Interactive

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