The workout--or work-in of the future is here. One computer enables you to play a favorite workout class, attend a concert, check your email or stocks while you ride, step or run, while another can tell you how many sets you should do, with how much weight, at what speed, and range of motion--then downloads it all into your palm planner. That beeper you used to wear, is now accompanied by a device that records your every body move, then interprets the data gathered, into a graph that lets you know how many calories you've burned, how many you've eaten, or if you've slept well the night before. Virtual fitness or virtually fit-less, the gadgets, softwear and cyber health sites are proliferating faster than your high-speed modem can keep up. You can't hide, but you can still run--as long as you record your mileage and track your progress!

The Surgeon General's recent report on Physical Activity and Health tells us that 22% of U.S. adults, "engage regularly, in sustained physical activity of any intensity during leisure time." For this active minority, there are some efficiencies, tools and advantages for web-based fitness programs. But for the 60% of the population that is not regularly active--or the 25% that is not active at all, the web could just provide the e-ticket to the road to fitness. "It is a paradox--spending more time sitting in order to get more active," states Bess Marcus, Ph.D., Director of Physical Activity Research and Associate Professor of Psychiatry and Human Behavior at Brown University, "But you have to meet the people where they are and look at their physical as well as motivational concerns to be successful," she notes. So for those computer-compelled--no more excuses--gather your data, get off your desk top and start running the blacktop!

But even for those hard-core gym rats, there's something to learn on the workout web. "An active person may go through a phase of life, on a vacation, change businesses, have a baby, or need to deal with elder care, that makes regular activity more challenging," Dr. Marcus adds, "The internet might present some creative alternatives--new workouts for being inside, staying excited about riding your exercise bike, keeping active with your baby, or recovering from a stress fracture."

Dr. James Annesi, a Ph.D. in Exercise and Sports Psychology and expert in behavior modification and maximizing physical performance, reports that the 50-60% drop-out rate experienced by new members of fitness centers, can be cut to 20-26% if members use computer softwear that provides supportive feedback or progress tracking, or entertains them while they exercise, "An important part of exercise adherence is disassociation from discomfort," he explains, "Exercise is behavior that can be analyzed and improved. Only about 30% of people have the innate ability to stick to a program--after the initial elation from starting to exercise falls, exercise is then likened to punishment. Then we are teaching tenacity. Step one, you have to track vigor, fatigue, mental and emotional changes, then step two, you can address cardiovascular improvement."

While Dr. Annesi sets up programs for the YMCA network in Atlanta, The American Heart Association used a similar technique to create a program through its website, (onelife@americanheart.org), to reduce the risk of cardiovascular disease. "Exercise and nutrition are the easiest factors to change, yet the most difficult to control," states Suzanne Grant, a spokesperson for the agency, "It seems simple to say, 'don't put that in your mouth and exercise,' but it's not. We want to help people change their behavior, providing personal attention so they are more likely to respond." ```

Some cyber programs communicate and educate. Some involve hardware, some software, and some take the challenge further. BodyMedia, a "behavior modification service," designs wearable health monitors that gather data from the body, and download it "auto-magically" to a proprietary TRANSACTTM tracking system, available through its HealthManager web site. TRANSACT was developed by Dr. Craig Liden, BodyMedia's medical officer, over a 15-year practice with a team of health practitioners. Its premise, is when the lifestyle data is graphically interpreted, an individual is guided into wellness by self-awareness, which leads to more informed choices in establishing and maintaining a healthy, balanced lifestyle. At press time, BodyMedia's team of computer, medical and engineering experts from Carnegie Mellon University, planned to price the devices, in the form of usable items like a sports bra, arm band or amulet, competitively for the health and fitness market at under $500. The goal is not necessarily fitness, however, but wellness. "We are trying to find ways to empower people to make changes in their life--not a happy pill to stuff down people's throats," says Astro Teller, the CEO with a Ph.D. in artificial intelligence. "If you can get people into a healthy daily routine, it solves most problems in people's lives. But we're not doing customized exercise plans--you can spend more time designing programs than people spend doing them. To get people into those routines, you have to understand the hurdles and help them. We can't just give them the information, we have to have service, interactive feedback. Changing people's behavior is the sweet spot for living happier move productive lives."

Though changing one's life may be too lofty of a short term goal for many, gaining information on the web is more common. The internet is replete with sources of facts, tips and newsletters on fitness and nutrition, but several stand out. The intelihealth.com bulletin carries over a dozen categories of free newsletters on different topics, from men's and women's health to nutrition and fitness, all from respected news and research venues like Harvard Medical School' Consumer Health Department.

Shannon Entin, author of articles and books (see sidebar) on health and fitness, edits a "Reshape Your World" newsletter on FitnessLink.com, that has thought-provoking and fun items including useful tips for workouts and menus. "If people educate themselves about health and fitness, they'll make better decisions," Entin comments, then cautions, "[The internet] is viable and good for people who don't have access to trainers--like young mothers, or busy executives who don't have time. However, people should already know about their bodies. For someone who does not, it can be dangerous. Most sites do have extensive questionnaires, but you don't know if people really tell you the whole story. You don't know what they're going to do when they take your email into the gym. If their form isn't right, it may not help--or worse, it may hurt," she states.

If you are in search of a personal trainer, to make sure your form is right, there are multiple sites, including the personaltrainer.net and ustrainersearch.com, which according to zip code, list certified trainers along with their backgrounds, specialties and philosophies. Such sources can be found through search engines or through fitness organizations.

A great service of the internet is simply opening the door to communication with millions of people around the world. This resource has been put to work by people like Tawni Gomes, creator of connectingconnectors.com, who states, "When you find community, you find your success rate sky-rockets." Gomes founded her networking site for support while she was trying to lose weight. "Then I wanted to try for my first 15K, but didn't know what to do," she explains, "I searched the internet, found asimba.com for a training program, and had all my connectors sign up for asimba too!" She likens it to a cheerleader network of support, "People just starting out have lots of questions, they need support and don't want to struggle alone--and when I want to eat, I log on instead--log on and lose!" she laughs. Since then, Gomes lost 125 pounds, and joined asimba.com to create network communities for the site's various sports topics.

But if it's entertainment you seek, to divert your attention from your workout, the E-Zone has it packaged into an individual TV screen, installed on cardio equipment at a health club near you. Just plug in your own headphones, or E-Zone's own high-quality headset, and you are plugged into programs, from eMusic big ticket concerts, eTV's Extreme Sports, Emporium for Men, Entertainment for Women, or One on One E-Zone channels that instruct and motivate with various workouts for the stair climber, stationery bike or treadmill. Or, just watch TV or listen to your own CD's--the choice and diversion are yours. "Your don't want to think in a health club--it's a release," says Denise Morris, partner in Y2 Fitness in Boca Raton, Florida, "It's entertainment and education--a free benefit to get clients off the ground. (Though advertising messages before each program actually sponsor the service). People fail because it isn't fun or they aren't comfortable. We need to provide support to be successful, or you become a statistic," she notes.

Major equipment manufacturers have partnered with E-Zone to create their own programs, as StairMaster developed STOMP, a stair climbing training program and Peloton Cycle sponsored an elite spinning program with Joan Wenson. LifeFitness, one of the pioneers of interactive equipment with Life Pulse, machines with sensor handles that monitor heart rate, added a weight management program on the recumbant cycle, and an advanced walking program on the treadmill, both hosted by Tracy Shotanus.

Netpulse also hit the gym market by bringing the web to cardio equipment in clubs like Bally Total Fitness, Crunch, YMCA, Gold's Gym, New York Health & Racquet Clubs, The Sports Club Company, Sport & Health, Powerhouse Gyms, 24-Hour Fitness, and the prestigious MGM Grand, and Hyatt San Francisco. While riding, climbing or walking, you can research your next vacation, check email, shop, surf the web or check your stocks.

As with E-Zone, advertising messages make the service possible, but beating the monotony of 30 minutes of cardio is the trade-off. "Netpulse fits all lifestyles, depending on how the person uses the computer," states Vicky McGrath, Senior Account Manager, "The Gen-Xers are used to computers--it's an extension of work and home for them; older members look at stocks, travel or health information, while Baby Boomers combine the two. Checking email is still the most popular option," she reports.

FitLinxx Interactive Fitness Network brings a different kind of computerization to club equipment. The individual computer screens on the circuit equipment, display a client's individual workout via password log-in. The program is created from a personal profile questionnaire, and is then printed out and reviewed with a trainer. After the initial set-up, the client goes from station-to-station, instructed by the messages on the computer's touch screen. Upon completion, the client returns the work out log to the club for tracking and recapping. Since FitLinxx was introduced, trainer Richard Draggs has seen membership grow in his Boca Raton YMCA by nearly 100 participants per month, over a five-month period "The report tells what exercise was done, how much weight was used, when the member came and when he needs attention," says Draggs, "Some people didn't workout regularly, now they do." "I think it's great, it really encourages you, says Linda, a 43 year-old runner who has added strength training to her workouts. It can monitor and follow your program--you can't cheat--they check up on you," she laughs, "It's like having a personal trainer without the expense."

Rather than have a personal trainer who holds your hand, why not hold a virtual personal trainer in your hand? The VivonicTM Fitness Planner, part of the Intel New Business Group, uses softwear to create an extensive profile and individualized program, which is then downloaded to the hand-held device (or your own Palm or Handspring device). One of the most valuable features of the portable planner, which has a small screen and a stylus for entering information, is its food tracking and analyzing feature. "People don't know how many calories they should have or how many they are taking in," states Melanie St. John, Marketing Manager, "The Nutritional Tracking breaks down how many carbs, fats, sodium grams, and proteins, so it provides important access to knowledge to make good decisions easier. The Vivonic Fitness Planner is sold at $229.99 through fitness stores and via fogdog.com on the Vivonic.com website. The site also provides access to more fitness information, new workouts to keep the plan fresh, and regular updates on food and exercises. Ease of operation depends on one's computer expertise to start, but after working a few of the operational bugs out of the new system, St. John attests, "We are still trying to make it easier to use, "We can't test enough, trying to make it easy to use. We've worked on interface extensively, but we'll keep putting it to more tests!"

Other hand-held devices were created by Stayhealthy.com, a slightly more medically-oriented company, that also has an informational website, featuring a comprehensive drug database, a hospital locator, and health, nutrition and fitness content, as well as ecommerce, chat and email. The Personal Calorie Tracker looks like a pager, buts tracks movement and progress while worn on the waist. The Body Composition Analyzer, when held, monitors body fat, muscle mass and hydration, through a noninvasive bioelectrical impulse. Both devices tie-into the software, which feedsback performance graphs and visuals to help achieve goals.

If you want to appear a Physical Genius, just purchase the Physical Genius Home Trainer, a tool for personal trainers--or those who want to be their own. The company has been in R&D for 5 years and launched the product through its website, physicalgenius.com, specialty retailers, like OmniFitness, Busy Body and Push, Peddle, Pull, and through equipment manufacturers like Precor, Schwinn and TechnoGym. "The Physical Genius Digital Training Assistant (DTA) replaces the clipboard in the gym," states Zane Moore, VP of sales and marketing, who knows the industry from both the equipment and personal training sides. When asked about taking the "personal" out of personal training, Moore responds, "Anyone who says that, just isn't using their business sense. Why should you walk around with a clip board, write everything down, and then have to go back and calculate, or re-enter data into your computer? With this, you can just enter your own or your clients' workouts into the DTA, record the results of the workout on it, then at the end, just put it into the programming stand and transfer the info into your exercise log." The Physical Genius softwear creates custom graphs and reports that demonstrate progress. Unlike other devices that create workout programs, Physical Genius does not. It provides a menu of exercise templates into which you build your own routine, drawing from the exercise library of stretch, aerobic and anaerobic exercises. At $169 for the system, which includes the DTA, its computer link "stand" and softwear, you're on the road to techno-training.

Several companies use CD's to get people plugged in. ActFit.com sells $39.95 fitness CD's, as well as $49.95 softwear for its Active Trainer On-line, which provides a fitness test, then a strength, aerobics and tracking program, and a meal planner. It includes 3-angle video demos to show the actual exercise and the softwear can be taken on the road or used at home. The company is expanding into more sport specific programs and a beginner's program for new members, "Body of Knowledge." All of its facets tie-into the ActFit.com portal that includes a Virtual Health Club, Cafe, Sports Shop and information source.

Many brands of home equipment manufactured by ICON, including NordicTrack, ProForm, HealthRider, Reebok and IMAGE, now also come with software from iFit.comTM. For the cost of the equipment, which can range from $600-$1,700, you just "plug in, log on" and "body surf" the web with streaming audio and video, with digital cues that control iFit.com-compatible equipment. The iFit.com softwear includes personal training (with webcam feedback available), as well as workouts for treadmills and elipticals, nutritional plans, and workout journals. It even includes live on-line webcasts with celebrities like Steve Young, leading workouts for participants across the country. The iFit.com music CD's range from Country to Latin Mixes with personal trainers leading 30 minutes workouts in beginning and advanced levels.

Any health, fitness, training or nutrition topic is available on the web, but you still have to learn about your own body, and put it to work, says Tari Rose, director of The Zoo Health Club in Ft. Lauderdale, Florida, "Using the internet for fitness is like asking a doctor to diagnose you over the web. It shouldn't be taken that lightly and there's a lot of room for error and danger--no one program is right for everybody." And as some clubs and personal trainers are better than others, so are some web programs. So, after you set your sights--and sites--on your goals, do your research, get off your chair and get out and MOVE!

active.com - active training plus a broad variety of sports, a newsletter and community sections.

asimba.com - a lifestyle site with multiple training programs, experts, witty and informative daily email. Affiliations with 24-hour Fitness Clubs, FitRex.com , and enutrition.com, expand capabilities. Partnering with Vivonic could put the programs in your hand.

efit.com - one-on-one consulting for a fee, is focus to help change behavior and reach goals, from weight loss to athletic performance.

GetFit.com - free personalized fitness training for beginners to seasoned athletes, providing motivation, education, guidance and feedback.

global-fitness.com - $49.99 annual membership buys Proftrack softwear for monitoring workout and nutrition programs. Free fitness analysis provides detailed boiler plate for healthy living.

gymamerica.com - partner with Go2Net.com as fitness and nutrition source. Softwear provides personal training and nutrition programs, and top athletes share tips and workouts.

In2nutrition.com - provides nutrition analyzer, food therapy, recipes, shopping lists and individual consultation by telephone or internet. Has programs designed by people--not just data bases.

wellcoaches.com - "Look Better and Feel Better" is the site's first personal coaching program for fitness, weight loss and stress reduction, compiled by fitness maven Joan Price who knows about the personal fight to fitness.

Complete Idiots Guide to On-line Health & Fitness, $18.95 McMillan, By Shannon Entin

Consumer Guide to Best-Rated Health Web Sites, $10.95 Publications International, from the editors of Consumer Guides with Shannon Entin

Marilyn DeMartini is a free-lance writer and fitness instructor, who was ready to run a marathon after sitting through the research and writing of this article!