According to the American Council on Exercise (ACE), an essential step toward making consistent exercise a part of your lifestyle is to participate in activities that you love. But choosing from the myriad of fitness options can be daunting. If you’re looking to get in shape in 2010 but haven’t had time to explore possibilities, we’ve made it easy for you. Here are some popular activities, along with some expert advice, that are heart pumping, slimming, toning, time-efficient and most of all, fun! Give one or all a try based on your interests, fitness level and goals.

Yoga

This ancient practice does a lot more than calm both body and mind and increase flexibility and strength. “It stimulates all the systems in the body to help you feel more grounded and centered,” says April Martucci, a Manhattan-based yoga instructor. It can also keep you slim. A regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to be overweight, according to a study published in the August issue of the Journal of the American Dietetic Association. The research was prompted by initial findings reported 4 years ago that found that yoga may help prevent middle-age spread in normal-weight people and may promote weight loss in those who are tipping the scales.

If you’ve never done yoga before, be sure to start with beginner classes, since poor yoga technique can cause injury just like any other form of exercise that's done incorrectly. People who get hurt are those that push themselves too hard by rushing into certain postures. “It’s important to approach your practice with an awareness of what your body can and cannot do. Take it slow. Becoming more flexible doesn’t happen overnight—you need to work your way into it,” says Martucci. Every pose has an easier modification and props help to assist when you cannot go to its full expression. “Remember yoga is designed as a preventive practice like other Eastern-based modalities. It’s a healing art.” 

To find a yoga class near you, go to: yogaalliance.org.

Martucci’s favorite DVD: Rodney Yee’s Yoga for Beginners

Pilates

Pilates is considered the ultimate core strengthening routine so if you’ve got a muffin top that just won’t budge, this may be the workout for you. It also builds coordination and balance. According to Pilates instructor Karen Schwalbe-Jones, owner of Harmony Studios in West Hollywood, the best approach to getting started is to do an initial private training session. They average between $55 and $75, or split the cost with a friend for a semi-private session. “So much of performing Pilates moves correctly has to do with nailing down posture details such as the position of your hips, for instance, and an instructor can’t give you individualized attention in a class,” says Schwalbe-Jones. “Getting those basics down at the beginning will yield the best results.”

Try both reformer and mat classes. A reformer is a spring-loaded resistance-based piece of equipment that supports you during certain exercises. It allows you to move faster through the moves to get your heart rate up.

Schwalbe-Jones favorite DVD:  Total Pilates|Rael System 7|Beginner

Running

You probably already know running provides topnotch cardiovascular benefits and weight loss potential, but there are more health perks you might not know about. Add increased bone density and improved coordination to the list, and one study found running boosts cognition. “Other plusses are that it's so low-maintenance and inexpensive. You don't need any fancy equipment or facilities, just a pair of good running shoes and a road or trail,” says running coach Jonathan Cane.  

New runners should keep in mind that the sport can be physically taxing if you just go all out without a plan and overdo it. “The most common mistake newbies make is doing too much too fast. I've coached hundreds of beginners and one of the most important things I do with them is occasionally pull back the reigns. Those who go from no running to hitting the pavement every day, or who try to run more each and every day, are sure to get injured.

Proper shoes are essential. “Don’t assume the more expensive ones or the ones your running friend has are the pair you should buy. Go to a running specialty shop and choose the right pair for your foot, body type and running goals,” says Cane. 

Here’s Cane’s recommended beginner program.

To find a running club near you go to rrca.org.
 

Time Saving Cardio

If you are pressed for time, intervals, or alternating full throttle and slower bouts, burn the most fat and calories in the least amount of time. Do this 30-minute workout while walking, jogging, biking or swimming. The levels are based on a scale of 1 to 10, where 1 is easy-going and 10 is the “can’t talk” zone.

 
1. Warm up at moderately easy (level 4) for 5 minutes
2. Pick up speed until you’re at a moderate pace (level 6-7) for 1 minute
3. Increase to peak effort (level 9) for 1 minute 
4. Decrease to moderate for 3 minutes
5. Decrease to moderately easy for 5 minutes
6. Repeat steps 2-5
7. Cool down at moderately easy for 5 minutes

If you’re super tight on time, stair running does double duty as both a thigh and butt slimmer and mega calorie burner. Find a staircase with at least one flight. Run up and down one step at a time as many times as you can. Aim for at least 15 minutes. After 2 weeks, increase your time by 30 seconds each week. Both of these workouts were created by Dominique Hall, a Manhattan-based personal trainer and professional cyclist.

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