PULSE BURNING FAT THE DVD WAY.

Byline: Mariko Thompson Staff Writer

A mainstay in the fitness arena for two decades, Kathy Smith has made the equivalent of a greatest-hits collection with her latest home workout, ``The Rules of Fat Burning'' (Sony Music; $16.98). Using DVD technology, Smith offers segments from ``Aerobox,'' ``Functionally Fit: Peak Fat Burning,'' ``Kickboxing Workout,'' ``Time Saver: Cardio Fat Burner'' and ``Lift Weights to Lose Weight.'' The mix-and-match format allows the viewer to create her own workout by loading up to three segments at a time. Smith spoke to the Daily News about her new release and staying in shape during the winter holidays.

Q: The DVD format gives viewers control both over the content and the length of the workout. Did that appeal to you?

A: I really thought this was a perfect opportunity to design something so people could have options throughout the week. It allows the video to have more longevity and more variety. The thing with exercise, as you play (a video) over and over again, you can get bored with certain aspects. Not only that, but your body adapts to the exercise routine. The ability to mix it up means the body will continue to be stimulated in different ways.

Q: ``The Rules of Fat Burning'' provides three types of workouts: long- slow cardio routines, high-intensity interval training and strength training. Why is it important to combine all three?

A: Everyone has this idea of the way to burn fat. They're so dogmatic about it. I was champing at the bit to come up with a way of explaining that it's a synergy of these workouts that burns the most fat. It's not any one. You need long-slow cardio to build a base, interval training to improve your fitness level and strength training to build muscle mass and to burn more calories throughout the day.

Q: In the winter months when the weather gets colder and the days get shorter, it can be hard to get motivated to exercise. What are some ways that people can stay motivated?

A: By making exercise a non-negotiable. You don't get up in the morning and have a 10-minute debate on whether to brush your teeth or not. You know you're going to brush your teeth. People who are successful with exercise place it in that category. ... As I travel around the country, I do this speech called ``What's Your Excuse?'' Instead of asking what's going to motivate you, ask what's your excuse? Become your own problem solver. Write down the excuse and then come up with five solutions. ... Imagine what you're going to feel like 10, 20, 30 years from now if you don't start doing something about your health. Exercising for 20 to 30 minutes a day is about your entire life, not just about thinner thighs.

For more information, visit www.kathysmith.com.

I WANT MY MTV YOGA: If there is any doubt that yoga has shed its granola image, the new ``MTV Yoga'' ($14.95 for video, $19.95 for DVD) will put it to rest. The hipsters at MTV have created a high-octane, 53-minute yoga routine complete with belly rings and electronic music from BT. Taped in the trendy watering hole Man Ray, ``MTV Yoga'' is hosted by Lori Trespecio from ``The Real World.'' Instructor Kristin McGee leads the fast-paced, Vinyasa-style workout that may leave viewers breathless. Yoga enthusiasts accustomed to a more leisurely approach will want to down a triple espresso before embarking on this exercise.

DAILY DOSE: Karen Voight makes the most of the DVD format in her new seven-day home workout, ``Sleek Physique'' (Entertaining Fitness; $19.95). Voight offers seven 30-minute workouts that mix cardio, strength training and yoga. Hand weights are a must. A yoga mat and block are recommended. The short duration of each segment makes them easy to do before or after work. And there's enough variety to give Voight's DVD longer shelf life than most home workout videos.

AN APPLE A DAY: We've all seen those basic food-group charts in school and the doctor's office, but we rarely study them. Not only are pastries and fried foods not a basic food group, but the fruit category is fuzzy. For instance, you may need to drink 10 cartons of fruit ``drink'' to get the equivalent of one fruit serving, as it's mostly sugar water. And cherry colas don't count at all. However, 6 ounces of 100 percent apple (or orange or grape) juice meets the government's recommended two to four fruit servings per day. To make it easier for parents to give children the proper amount of fluids and fruit, the Processed Apples Institute, a nonprofit association of producers and suppliers of processed apple products, has created a healthy beverage pyramid suitable for taping on the fridge. For more information, visit www.applejuice.org and click on ``Grown-up Stuff'' to find the pyramid and lots of other healthful tips.

- Barbara De Witt 

MARATHON TRAINING: The American Stroke Association is looking for Angelenos interested in raising money for stroke research by running or walking in marathons scheduled for June 2003. In exchange for pledges, participants in the Train to End Stroke program run or walk in the San Diego marathon June 1 or the Kona, Hawaii, marathon June 21-22. Running and walking coaches will assist participants with conditioning, nutrition and other aspects of marathon preparation. The following information sessions are scheduled:

--Noon Jan. 10 and 6:30 p.m. Jan. 23 at the American Heart Association office, 816 S. Figueroa, Los Angeles.

--10 a.m. Jan. 11 at Encino Hospital, 16237 Ventura Blvd., Encino.

--6:30 p.m. Jan. 15 at Mid-Valley Branch Library, 16244 Nordhoff St., North Hills.

--6:30 p.m. Jan. 22 at Providence St. Joseph's Medical Center, 501 S. Buena Vista St., Burbank.

For a complete list of information sessions or for more information, call Sarah Gacina at [phone] or visit www.strokeassociation.com.

- M.T.

CAPTION(S):

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Photo:

(1) no caption (Kathy Smith)

(2) For more information, visit www.kathysmith.com.

(3) no caption (MTV Yoga)

(4) no caption (``Sleek Physique'')