ONCE you have an exercise regime you're comfortable with and that's easy to follow, it may be hard to try something new. But have you noticed that once you reach a certain fitness level or your body becomes toned to the shape you want, you don't seem to go any further?

It may be that your usual exercises are no longer benefiting you in the way you want them to.

RUNNING

Sadly, running at an easy pace for a long period of time is one of the biggest time-wasters going. People think it burns fat, and it does encourage the body to draw slightly more of its calories from its fat stores than if you were walking fast.

But the fact remains that working at an easy pace burns far fewer calories than working hard. And when it comes to weight loss, it's calories that count.

A more effective way is to work harder for a shorter time. Try running faster and keep going until you feel breathless, then slow your pace until you recover.

CARDIO-VASCULAR MACHINES

Use the incline or the speed button on the treadmill to increase the rate at which you are working. Keep going until you feel out of breath and then revert back to your usual pace while you recover. Repeat this throughout your workout.

TREADMILL

Treadmill running slowly for 60 minutes uses 508Kcalories.Treadmill running fast for 30 minutes also burns 508Kcal.

I often see people on treadmills running or walking for one hour - this is not necessary. People who want to lose weight or to keep fit should work harder for shorter periods.

SWIMMING

Doing elegant breast stroke for 20 lengths may be relaxing, but it's not going to get you fit. Swimming slowly for 60 minutes uses around 381Kcalories, whereas swimming fast for 30 minutes burns off around 349 Kcal.

Try swimming every third length as fast as you can, or select a stroke that you find much harder, such as front crawl or even butterfly. Keep going until you feel as though you really need to ease off then revert back to your usual pace or stroke until you recover. Then do it again.

When your lungs feel as though they are about to burst, remind yourself that working at higher intensities can increase your metabolic rate for as long as 12 hours after you've finished exercising.

Next week: how to make walking, weight training and sit-ups more effective, with some tips to tighten up your abdominal muscles.

l The Bodysense health club at Redworth Hall Hotel is holding an open weekend on January 20 and 21, with free tea and coffee, a free aerobics class and a tour of the facilities, as well as the opportunity to join the club without paying the £125 membership fee. For more details call Mike Gallagher on (01388) 770649 or 0794 637 4342