What is the 800 Club Challenge?
It is a fun way to challenge yourself for the month of July to increase your aerobic (or cardio) workout!
The current guidelines published by the ACSM (American College of Sports Medicine) suggests 30-60 min of moderate intensity exercise 3-5 days/week.
So, what are some cardio activities? It can consist of anything you enjoy doing that raises your heart rate for a period of time:
-jogging or running
-home workout videos
-group fitness classes such as Zumba, kickboxing, step or bosu classes
-cardio machines such as treadmills, stationary bikes, rowing machines, elliptical trainers etc.
-active sports such as singles tennis, basketball, racquetball, soccer etc.
What does moderate intensity mean? This means on a scale of 1-10 (1 being sitting on your couch, 10 being working out so hard you may throw up) the majority of your aerobic workout should be down at a level 7. At this level you can talk, but need to take breaks to catch your breath. You are working hard and NOT on a leisurely stroll.
So, the 800 Club Challenge is a month long challenge in July in which you commit to 200 minutes of moderately intense exercise a week for a GRAND TOTAL of 800 minutes of aerobic exercise in one month!! This should consist of getting your heart rate up EVERYDAY in JULY. At least 3 days a week it should be a 45 minute aerobic workout. All 4 of the remaining days can be 15 minutes.
The 800 Club Challenge is a FREE challenge that I am facilitating online in a private Facebook group in which we can hold each other accountable, share new cardio ideas, encourage each other and have fun. You can do it as a family, a couple or individually…just DO IT! And invite your friends to do it too, because everything is more fun with friends!
How do you ‘sign up’? Email me or Facebook me and I will add you to the group!
I am looking forward to getting more aerobically fit this summer with you!