| Get With the Program! Basics |
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| Can you believe that fruit-flavored yogurt and ice cream have almost the same amount of sugar? Per four-ounce serving, the yogurt has about 21 grams of sugar and the ice cream has about 23 grams. |
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| 5-in-1 Fitness Calculator |
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 The “B” List
While slightly less aerobic that the “A” list exercises, these six are good alternatives and are especially appropriate for individuals with orthopedic and medical complications that prevent them from doing fully weight-bearing exercise. They are all performed on special machines.
Stair stepping
Elliptical exercise
Spinning
Stationary cycling
Indoor rowing
Indoor cross-country skiing
 The “C” List
These exercises aren’t quite as effective as those in the first two lists. This may be due to the fact that they can be difficult to regularly build into your life, are too strenuous for you to perform long enough to derive cardiovascular improvement, are dependent on the weather or may require a specialized skill. Even so, these exercises most definitely count toward your weekly aerobic minutes.
Jumping rope
In-line skating
Outdoor cycling
Outdoor rowing
Outdoor cross-country skiing
 The “D” List
Finally, these are exercises that don’t represent the best aerobic choices because their contribution to the weight-loss process is minimal, but they can, on occasion, be used toward satisfying your weekly quota. But you only get credit for half of the amount of time that you participate in these activities. In other words, if you swim for 20 minutes, only ten minutes count toward your weekly aerobic minutes.
Recumbent cycling
Swimming
Recreational sports
For more on aerobic exercise check out my books Get With the Program! and The Get With the Program! Guide to Good Eating.
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