Videos On Review -- Readers Try Weights, Pilates And Karate Aerobics

HERE'S ANOTHER INSTALLMENT in our series as readers review exercise videos. Unless otherwise noted, all include some sort of warm-up and cool-down, and can be ordered from Collage at 800-433-6769.

"Firm Basics: Sculpting with Weights" (45 minutes, $19.95). Reviewed by Cara Izumi, 42, of Seattle.

The core of this tape is 26 minutes of strength training (using weights from 3 to 10 pounds) combined with low-impact aerobics; Izumi gradually increased from no weights to light ones. Already a fan of "The Firm" videos, she liked this shorter one (others can run 80 minutes), with its clear instructions and easy-to-follow routines, perhaps not strenuous enough for some. "The thing I really notice is that I feel stronger, and my posture seems better. (I think the back work helps)."

"Elite Fitness Systems Navy Seal Total Body Workout" (55 minutes, $19.95; Collage or 800-474-3764) reviewed by Matthew Nadler, 62, of Seattle.

Although in excellent physical condition, Nadler at first thought the Navy SEAL workout might not be appropriate for his age. "It wasn't as bad as I had feared," he says, but he felt the video overall was poorly done, with undefined terms ("obliques," "lactic acid build-up"), no protection for the back when moving from one position to another, warm-ups seemingly unconnected to subsequent movements, and questionable commentary ("Pain is good, extreme pain is extremely good"). The exercises Nadler liked (some neck and abs; the leg routine) often lacked explanation. The biceps/back routine required a pull-up/dip machine and instructor Scott Helvenston included no overall stretching or cool-down at the finish. "Was it fun? No," Nadler says. "Would I do it again? Maybe the legs and abs. Maybe."

"Stott Core Conditioning: Essential Matwork" (55 minutes; $24.95; 800-910-0001; http://www.stottconditioning.com). Reviewed by Mary Romeo, 53, of Bainbridge Island.

This video claims to update the teachings of Joseph Pilates with details on torso stabilization, neutral spine and pelvic alignment. Two other Pilates-inspired videos Romeo had tried, though, had caused pain in her neck and back. "This one works well for me because Moira Stott (despite a rather annoying voice) carefully explains each exercise" and gives safety warnings. The 34-minute mat routine is followed by 12 minutes of optional exercise requiring a $68 "fitness circle" sold by Stott. "The video is not particularly fun," Romeo says, "but if you have back problems, it's like eating broccoli - you do it because it's good for you."

"Crunch Fat Blaster II: The Challenge" (35 minutes, $9.95). Reviewed by Laurelee Graham, 36, of Bothell.

"If you ignore the perfect bodies and exposed washboard stomachs, this is a pretty good video," says Graham, whose 10 years of Jazzercize helped her follow some intricate and often not-demonstrated steps. She likes the instructor and music, but says the low-impact demonstrator wasn't always visible, and though the video worked fine on one VCR, it needed repeated tracking adjustment on another. "This would be a good workout in the morning at just 35 minutes, but would be improved by adding optional floor exercises at the end."

"Donna Richardson: 30 Days to Thinner Thighs" (45 minutes, $14.95). Reviewed by Julie Sando, 35, of Monroe.

Even Richardson's warm-up is fast-paced, says Sando, who at first was discouraged by a lack of time to learn the basic moves. But she stuck with it and is amazed how well she caught on. A 15-minute toning section follows the 19-minute aerobic segment, which includes a low-impact demonstrator, good instructors and music, but too many face close-ups instead of helpful body shots. "I lost about 5 pounds and my pants are baggier in the legs," Sando says.

"KIAerobics" (three 30-minute videos, $29.95, Collage or 800-779-4282). Reviewed by Cathy Wiley, 32, and Paul Milner, 44, of Seattle.

"We were pleasantly surprised by the quality of the KIAerobics (Karate Integrated Aerobics) videos," say Wiley and Milner. "They were well-done from both the self-defense and the aerobic points of view, and the two aspects were smoothly blended together to make an enjoyable workout." The first demonstrates self-defense moves, requiring a partner. Based on those moves, the second and third videos contain aerobic workouts (one low-impact, one high), going through each combination first slowly, then upping the tempo. Their ultimate endorsement: Wiley and Milner look forward to buying the next set in the series.

Molly Martin is assistant editor of Pacific Northwest magazine. ------------------------------- Exercise when sick?

Some general guidelines from the American College of Sports Medicine (ACSM):

-- If you have common-cold symptoms (runny nose, sore throat, no fever or body aches), you can safely return to intensive exercise a few days after the symptoms are gone.

-- Mild to moderate exercise (such as walking) when sick with a cold doesn't appear to be harmful to either the severity of the symptoms or your performance.

-- With fever, extreme fatigue, muscle aches and swollen lymph glands, allow two to four weeks before resuming intensive training.

-- In general, if the symptoms are from the neck up, moderate exercise is probably acceptable and, some researchers say, even beneficial. When the illness is systemic (including the chest), bed rest and gradual return to normal training are recommended.

If in doubt about your type of illness, consult a physician. The ACSM supports the view that regular and moderate exercise (30 minutes a day on most, if not all, days of the week) lowers the risk for respiratory ailments but prolonged intense exercise might actually stress the immune system. ------------------------------- NOTEBOOK

The fitness business

Consolidation of fitness companies continues: Life Fitness, maker of Lifecycle exercise bikes, has acquired ParaBody, maker of Serious Steel strength-training equipment.

Ask Molly

Questions on workouts, equipment or nutrition? Send them to Ask Molly, Pacific Northwest magazine, The Seattle Times, P.O. Box 70, Seattle, WA 98111, or e-mail mmartin@seattletimes.com.