Everybody has different aims when it comes to exercise, whether it is to lose weight, tone up or develop that six pack. Either way, to get the most out of your exercise, it is important to tailor your routine to your specific goals. Marie Madden reports on staying motivated.

The first step when taking up a new regime should be to ensure you have the proper clothing and equipment. This is extremely important in order to avoid injury. Those ten-year old runners in the wardrobe are not going to provide the support your feet need during exercise, so investing in some new shoes and loose, breathable clothing will make your routine much more rewardable.

Next, you have to ask yourself those all-important questions. Determine what exactly you want to achieve from your programme, making sure it is realistic and attainable. Then decide how you can achieve that goal and under what time frame. More specific goals make it easier to stay focused and motivated. Finally, select a reward to treat yourself when you reach your goal.

All exercise regimes should include some type of cardiovascular activity, as this is great for improving fitness and burning calories. Whether it is walking, cycling or cross training, it is important to choose a method you enjoy as you are more likely to stick with it long term. To begin, try training two to three times a week, with a rest day between workouts. Start with shorter sessions at a medium intensity and build up over time until you can work for 30 minutes per session.

Weight training can be great for toning up and improving overall definition. During weight training, it is very important to start by using low weights and suitable repetitions. It is normal to feel some resistance but no pain. Focus on learning to complete the exercises properly rather than increasing weight. If you don't know where to start when it comes to weight training, consider joining a class such as BodyPump, which incorporates low weights to a music routine in order to build up muscle.

If your goal is to increase flexibility, then stretching is very important. Stretching cold muscles can cause injury so leave this part of your work out until the end. Work through your body, stretching all of the muscle groups and holding each stretch for 15 to 30 seconds. Yoga is another way of increasing flexibility while also working on endurance, balance and stress.

Once you have your exercise programme worked out, motivation is the next obstacle. But don't worry, there are a number of steps you can take to help maintain that enthusiasm. If you can drag yourself out of bed a little earlier, working out in the morning is a good idea as you will be less tired than after work. Getting an exercise buddy can also help, as if someone is waiting for you then you are less likely to back out. Planning ahead can also help, so look forward to your workouts and prepare your gym bag the night before.

The Internet can also be a huge help when starting out on a new exercise regime. Check out sites such as exercise.about.com and www.changingshape.com for further training tips.

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