Gyms and health clubs across the country look forward to a boom in membership in January sparked by post indulgence guilt. But by February many good intentions will have waned and less than half of the new wannabe fitness fanatics will keep a regular gym pattern.

According to Professor Craig Mahoney, a leading sports psychologist who worked on a survey for Canons Health Club, fitness phobia is the biggest barrier to exercise.

Many a first foray on a high-tech cardio machine ends too quickly in embarrassment, leaving many vowing never to set foot in the gym again. Making sure you don't become a casualty of February's failed resolutions, the Sports Council for Wales has devised a no-jargon guide to the gym, helping to make your exercise endeavour as straightforward and painless as possible.

Even for those who overcome the embarrassment, boredom and lack of motivation can call halt to all your good intentions. The best exercise is the one you enjoy and will do consistently. The variety of equipment at the gym means you can easily vary your workout and keep everything fresh. If you can't face a solid hour or half hour on the bike or treadmill spend 15 minutes on different machines for a similar effect.

Treadmills, elliptical cross trainers and stationary bikes are among the most popular machines in the gym and once you learn the basics they become relatively easy to use and provide an effective workout.

One of the greatest draws of the gym is that it allows you to train at any time of the year, making the Welsh Assembly Government guideline of 30 minutes of exercise five times a week easily achievable. When the temperature is too low or too high, when there's too much wind or rain, a trip to the gym will keep your training on track. So once you overcome any embarrassment there should be nothing keeping you from achieving all that you committed to achieving on January 1st.

Remember to seek the advice of a qualified instructor before you start. They will ensure you are confident with the set up and controls of each piece of equipment and are working at a pace you are comfortable with.

4:45pm Monday 25th February 2008

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