Many adults would like to relive the athletic glories of their youth but, quite simply, are out of shape.

Others who never had time for physical recreation are now finding it, whether for fun or to improve their health.

So how do we prepare ourselves to hit the links, the gym, the field or the ice after a long period of inactivity?

According to Jim L. Nuzzo, an instructor in exercise science at Slippery Rock University, there are several steps to take before breaking a sweat.

Gather background information on the activity of your choice, through literature or a professional trainer; older adults should consult a physician before beginning any new exercise regimen.

Weight Training

A popular way to get in shape for many people is hitting the weight room. A weightlifting regimen can be made to fit a person's schedule and can be as strenuous or as low impact as the athlete wishes.

"The basic thing to do is start with light weight and go with range-of-motion exercise," Nuzzo said.

His focus is the field of strength and conditioning and the coaching of athletes and nonathletes in the weightroom.

He said it is important to familiarize yourself with proper techniques, both mechanical and proper breathing. Also, start with attainable goals in the frequency of your gym visits, your expected results and the stress of your regimen.

"If you start with too much, too early, it becomes discouraging if you can't attain it. Plus, starting smaller gives your body a chance to adapt to the new stimulus you are placing on it," Nuzzo said.

The use of free weights versus exercise machines is a matter of preference as each have limitations and perks.

"We oftentimes encourage the use of free weights because they require more balance and stabilization, which are applicable in daily life," Nuzzo said.

He said research implies that adults on a regular weight-training regimen yield similar results to their younger counterparts in terms of increased strength, balance and muscle mass, though usually to a lesser extent.

Sports

According to Holly O'Lare, general manager, personal trainer and instructor at Butler Health and Fitness, preparations for re-entry into the sporting world are relatively similar, regardless of sport.

The key difference, she said, is the time necessary to prepare the body for a low-intensity sport, like golf, versus a high-intensity one, such as racquetball.

"The first thing is for an individual to assess their fitness level so they know where they are starting," O'Lare said.

This can be done either through your doctor or a personal trainer, each of whom might test body fat percentage, cardiovascular performance and overall body strength.

Next, O'Lare advises writing down your fitness goals: Are you trying to shed some pounds or train for a marathon? From those goals, devise a variety of activities to help you accomplish them.

"Obviously, if you don't choose activities you like, you are not going to stick with it," O'Lare said.

"Without a variety, not only is your body going to get bored, your mind will get bored."

O'Lare said choosing various activities also keeps the body from hitting a plateau, where physical progress could be hindered.

She said other things to include in a person's daily routine are a journal to track progress and to reflect upon when goals are met or missed, as well as pulling physical benefits from daily actions.

"That can range from parking further away when you go somewhere to going outside and playing in the snow with your kids," O'Lare said.

Finally, get the right equipment. Not just workout gear, but activity-appropriate attire and shoes. If you are joining a gym, remember to buy a workout towel and, perhaps most important, a water bottle.

"You can progress pretty steadily so long as you are consistent with your workouts," O'Lare said.