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o-rah motivators, welcome to another issue of Semper Fitness. I hope you've enjoyed reading our columns as much as we've enjoyed writing them. I must say that we appreciate all of the support that you have given us here at Oo-rah.com. I especially appreciate all of the e-mails with your comments, inquiries and questions. I hope that I've answered your questions to your satisfaction. For those motivators whose questions I have yet to answer, stay tuned for subsequent "Mail call" articles. Well, enough babble. Let's get on with the scoop

I know how hard it is to get started on a fitness program, especially the aerobic part. I know a great many people who want to get started but don't know what type of aerobic exercise to do. They think that they can only run or do aerobics to get in shape. They couldn't be further from the truth. That's what this issue of Semper Fitness is all about.

When it comes to doing an aerobic workout, you can do a lot of different exercises to include: Walking, running, aerobics, cardio kickboxing, jump roping, treadmill (walk, run), lifecycle, rowing machine, biking, swimming, Tae bo, etc. It can also include those sports that keep you constantly moving such as basketball or soccer. The goal of the aerobic plan is to burn calories using your body's fat stores for its additional energy needs. The experts say that you need to do this aerobic activity for at least 20 minutes in order to get the desired effect. Well, some people can't do 20 minutes straight when they first start out. So how do they get to that point? What I suggest is doing two or sometimes even three exercises to get to that point and beyond.

What I mean by that is, for example, if you decide to go on a long walk, you can walk for ten minutes, then run for five and walk the last five. This would equal 20 minutes of aerobic activity. You can build on this by increasing first, the time that you walk and subsequently the time you run. This way you may build your aerobic capacity without getting bored. Another example can be used when you go to the gym. You may walk or jog on the treadmill for ten minutes and then ride the lifecycle for ten minutes. Subsequently, you may increase the time that you spend on each piece of equipment by a couple of minutes each exercise session. Working out this way, you may build up to a steady, yet extremely effective aerobic plan.

I hope this will help some of you hardchargers get started on a good aerobic plan. Good luck.

That's the word from Semper Fitness. Join us next issue for another motivating article. Stay pumped, stay motivated and OO-RAH!

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