ACTIVE-8 Core Concept

ACTIVE-8 Core Concept --
(Please consult your doctor or physician before starting any exercise program)

The ACTIVE-8 workout is designed to be fun and challenging. If what you are doing does not challenge your body, then it is not changing it. Phil Campbell's book Ready, Set, Go Fitness gives great detailed explanations of the medical and biological background of the Sprint-8 system.

ACTIVE-8 requires stretching key muscles, then has a 2 minute warm-up followed by its first cycle. Each cycle lasts 2 minutes. 8 cycles total. Then a 2 minute cool down.

During the first cycle, you only go at about 50% for 30 seconds (1/2 min.), then do a recovery time with about 30% activity for 90 seconds (1 1/2 min.). After each active period, the recovery period stays the same length and intensity for each cycle - 30 % for 90 seconds. Start each following cycle at a slightly higher effort.

2nd cycle is 60%, then rest, 3rd is 70%, 4th is 80%. This half of the work out is a "ramping phase" where your effort builds up to the challenge phase. At the challenge phase, you do between 90 and 100% effort -- you are giving it all you got with nothing in reserve.

A chart looks like this:

Phil explains that it is in the challenge phase where the body changing magic takes place -- the body is pushed to the point where it will make changes to adapt, resulting in building muscle, burning fat, and making your heart and lungs more efficient. That special effect of the 20 minute workout lasts up to 2.5 hours later, making Phil's system extremely efficient!

So why have a ramping phase? It is so that you ease into the extreme challenge phase safely, properly getting your muscles used to the motions of the activity and ready to perform to the point of your body triggering its natural adaptation response.

Nathan's focus is to take Phil Campbell's Sprint-8 system and make it fun and engaging for kids (or the whole family actually). Check out Nathan's sample exercises.

Start off easy and work your way into harder variations of the same exercises if you want to. It is recommended to only use one activity type per ACTIVE-8 session.

Kids love to be competitive with other kids, adults, or even against their own performance. ACTIVE-8 is geared to be game-like in nature, so look for fun ways to get your family moving. When working with younger kids, don't worry about being strict with the time of each cycle, just enjoy the activity with them, challenge them at their level, and keep it a fun, happy family time.



ACTIVE-8 Core Concept -- (Please consult your doctor or physician before starting any exercise program) The ACTIVE-8 workout is designed to be fun and challenging. If what you are doing does not challenge your body, then it is not changing it. Phil Campbell's book Ready, Set, Go Fitness gives great detailed explanations of the medical and biological background of the Sprint-8 system. ACTIVE-8 requires stretching key muscles, then has a 2 minute warm-up followed by its first cycle. Each cycle lasts 2 minutes. 8 cycles total. Then a 2 minute cool down. During the first cycle, you only go at about 50% for 30 seconds (1/2 min.), then do a recovery time with about 30% activity for 90 seconds (1 1/2 min.). After each active period, the recovery period stays the same length and intensity for each cycle - 30 % for 90 seconds. Start each following cycle at a slightly higher effort. 2nd cycle is 60%, then rest, 3rd is 70%, 4th is 80%. This half of the work out is a "ramping phase" where your effort builds up to the challenge phase. At the challenge phase, you do between 90 and 100% effort -- you are giving it all you got with nothing in reserve. A chart looks like this: Phil explains that it is in the challenge phase where the body changing magic takes place -- the body is pushed to the point where it will make changes to adapt, resulting in building muscle, burning fat, and making your heart and lungs more efficient. That special effect of the 20 minute workout lasts up to 2.5 hours later, making Phil's system extremely efficient! So why have a ramping phase? It is so that you ease into the extreme challenge phase safely, properly getting your muscles used to the motions of the activity and ready to perform to the point of your body triggering its natural adaptation response. Nathan's focus is to take Phil Campbell's Sprint-8 system and make it fun and engaging for kids (or the whole family actually). Check out Nathan's sample exercises. Start off easy and work your way into harder variations of the same exercises if you want to. It is recommended to only use one activity type per ACTIVE-8 session. Kids love to be competitive with other kids, adults, or even against their own performance. ACTIVE-8 is geared to be game-like in nature, so look for fun ways to get your family moving. When working with younger kids, don't worry about being strict with the time of each cycle, just enjoy the activity with them, challenge them at their level, and keep it a fun, happy family time.
Home Bio Press Room Photos Videos Recipes Projects Exercises Journal Experts Fun Stuff Copyright, 2008 C3D Studios