Out of all the fitness products available, the single most useful one to have in your arsenal is a heart-rate monitor.

These range from a basic $50 model to high-end GPS-enabled models. For most people the former is sufficient.

With this device you can track and monitor your heart rate to make sure you are working out hard enough to meet your goals. In general, a heart rate between 100 and 120 beats per minute is a good minimum to work toward. If you can sustain this level of exertion for 30 minutes, then you are in good enough shape to begin more intense levels of exercise.

Try this for the week. Do some cardio — whether it is running, walking or your favorite gym machine — to find out what your comfortable working heart rate is. Once you have that, try and best it by 10 bpm, then on the next time around, try and beat that level. In no time at all you will be working at high levels comfortably, vastly improving your cardiovascular condition.

Note: Tips based on a person who wants to lose 30 pounds, leads a sedentary lifestyle, has little exercise experience and is a yo-yo dieter. This person also has a full-time job that imposes time limitations. Consult a physician before starting any diet or fitness regimen.

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Reggie Palma is an exercise physiologist and has been a personal trainer for 12 years, and has a fourth-degree black belt in the Filipino martial art of kali. He can be reached at .(JavaScript must be enabled to view this email address) or 392-2314.