To maximize the efficiency of your cardio, you can perform 3 quality workouts each
week. Make sure to include a proper warm-up and cool down before and after interval
and tempo cardio. Alternate weeks 1 and 2, increasing the volume of the workouts
as your fitness progresses.

You can perform these on non-camp days, missed camp days or on camp days but if you do this on a camp day, be sure to separate the 2 workouts by at least 6 hours.

LT=lactate threshold

Max Heartrate (max hr) is
220 - your age x %.
If you are 40, that would be
220-40=180 as max heart rate.
So for example, 65% of max heart rate of 180
would be 117 beats per minute (bpm).

It would be advisable to know your easily access your heart rate.
Wearing a heart rate monitor or heart rate watch is the easiest
way to do this. Polar Heart monitors are a good choice
and are usually around $50.

"Cardio exercise" of choice can be chosen by user, based on their preference.
Running, stationary run, jumping jacks, mtn. climbers, jump rope, biking, hiking...
the combinations and choices are virtually endless.
Remember, our goal is to attack our fat stores and create endurance to improve cardiovascular ability.

Week 1
Tuesday (interval cardio)
30s max 60 active recovery (foam rolling, stretching or even light to moderate
effort of the exercise, for example – running then walking) x 5-8 rounds
under 15min total

Friday (tempo cardio)
15-20 @ LT intensity (lactate threshold)
which is 75-80-85% max hr, depending on your fitness
level. You want to be 'uncomfortable' but not
100% out of breath. You should be able to sustain
this pace for the entire 15-20 minutes.

Sunday (distance cardio)
60 min @ 65-70% max heart rate

Week 2
Tuesday (interval cardio)
3 minutes @ 95-100% heart rate with
2 minutes of active recovery
repeat this 5 minute sequence
3-5 times (25 min total max)

Friday @ (tempo cardio)
5 minutes @ LT intensity
which is 80-85% max hr
plus 1 min total rest
repeat this 6 minute sequence
up to 5 times for a 30 minute
workout - and remember:
LT intensity (lactate threshold) is referred to
as 75-80-85% max hr, depending on your fitness
level. You want to be 'uncomfortable' but not
100% out of breath. You should be able to sustain
this pace for the entire workout.

Sunday (distance cardio)
75 minutes @ 65-70% max hr

CAMPER APPRECIATION EVENT!!!
When:
Thursday, January 13, 2011 5:00PM-7:00PM
(the 6:30pm boot camp on Thursday Jan. 13 will NOT take place, due to Appreciation Event – however, there WILL be a bonus make up workout Saturday, Jan. 15 at 8am)
Where:
Blue Martini Lounge at City North, 5455 E. High Street, Phoenix, AZ.

What: featuring a complimentary cocktail, house wine, or beer per person as well as complimentary appetizers.

RSVP to Erica Leaton (who attends 5:30am boot camp) by email=> erical@bluemartinilounge.com Tuesday Jan 11.

All campers and past campers are invited (along with their friends and family) are invited to this event BUT YOU MUST RSVP to Erica, so we can prepare the proper amount of food and space reservation.
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Make sure to visit http://painchannel.tv to view their latest “webisode” featuring Rock Star Boot Camp – it’s very cool!

It's the first Monday of 2011. Get your a$$ up and let's do this.

Right here right now.

No more I start tomorrow, no more excuses, no more procrastination.

If you are tired of me preaching health and fitness then OPT OUT don't come back to my site. As a matter of fact, get some donuts and coffee while you're at it and start the new year with some sugar and heart-clogging fats.

Sorry for being so blunt, but as long as I am here I will preach health and fitness on a DAILY basis.

So for those of you who want to live a healthier, happier life stay tuned because I am committed more than ever to bring you the latest information to keep you on track, WITHOUT marketing hype and boring, outdated workouts.

I am going to help you make 2011 your "turning point" :)