Most people who want to lose weight and stay fit find it more enjoyable to join a gym than to try and do it alone. As well as the camaraderie of exercising with others, you’ll discover you’re not the only one with 1,001 imperfections.

Quite apart from the physical exercise, the social aspect of a gym should not be underestimated. Recent research shows that, after the core work is over, a good gossip over a cuppa raises the level of progesterone, a hormone that reduces stress and anxiety.

A little means a lot
Martina Brady, owner of Curves in Terenure, says a 30-minute workout, three times a week is all you should need to achieve your goal.

“It is not how much you weigh but what the poundage consists of,” she says. “A large proportion of women have too much body fat and that’s bad, particularly for the over-40s. Excess body fat puts you on the road to high blood pressure and diabetes. Too little and… the body starts burning muscle.”

Curves Terenure is one of 65 plus establishments in Ireland to use Curves Smart technology, which is hi-tech equipment designed to help you to fight the flab. The equipment is calibrated for each individual and measures body fat. During your workout, it records your performance on each piece of equipment and the muscles exercised. It also registers your cardiovascular performance, the number of calories burned and, on the basis of past workouts, it shows you how close you are to your goal.

The 30-minute workout has five components: a warm up, aerobic exercise, strength training, a cool down and stretching. The machines use hydraulic resistance so there are no weight stacks to manage or change. You push and pull, rather than lift and lower weights, which reduces the potential for soreness and injury. As Brady points out, strengthening muscles provides joint stability and plays a crucial part in the treatment of arthritis.

Reward versus return
Curves has regular offers and incentives to join, depending on the season. Membership perks include Diane magazine featuring articles on weight loss, mouth-watering recipes, and clothes and jewellery from the Curves Collection.

“Curves global logo is Strengthening Women and, over the past five years, I can honestly say I’ve seen it change women’s lives,” says Brady.

She puts its success down to the 30-minute, three-times-a-week concept. “Even the busiest woman can spare an hour and a half a week and, if you break down the cost, you’ll find it compares very favourably with the price of a cup of coffee.”

Brady has clients aged from eight to 82. “With older members, the typical scenario is the woman who has devoted her life to her family with little thought to her own needs. When the young ones have flown the nest, she finds she has time to put herself first. If you are happy, it follows you’ll have a happy home and a happy family, and that’s just how it should be.”

Other options
Circuit training is popular because it’s a quick and effective way to get fit. A similar method, interval training, is also available through running clubs and at most health and fitness clubs such as Jackie Skelly, Westwood, Total Fitness and Crunch and through many smaller fitness providers.

Those who have a good level of fitness might prefer a more energetic approach. Fitsquad and Boot Camp Ireland offer fun military style outdoor classes for both men and women.

If this doesn’t appeal but you want to take up some form of exercise, you won’t be short on choice. Weekly exercise classes, for all ages and abilities, are held in many community centres and plenty of swimming pools hold regular aqua aerobics classes. Check out what is on in your area and you are sure to find something that you will enjoy.

For those who find exercising too tedious to contemplate, here’s a tip – invest in an iPod. Download an audio book rather than music. It will make a much bigger demand on your concentration. Anything written (and read) by Bill Bryson does it for me but, if you want a real treat, try A Short History of Nearly Everything. You’ll find it online in the iTunes store.