UK-Muscle Body Building Community - Bodybuilding Forum - View Single Post - Guys, I need some help with some cardio questions.

firemansam · 16-01-2006, 05:37 PM

Hacks, there is a session we do regularly in the station. It is called 5-4-3-2-1 and is basically as follows.
5 mins run
5 mins bike
5 mins step
4 mins run
4 mins bike
4 mins run
etc down to 1 min

The intensity is increased everytime you knock a minute off. This session is 45 mins and with the change of exercises it breaks the bordome very nicely (better again if done with a partner or 2) If only 2 exercises were used it would be 30 mins and if 4 exercises (add in rowing) it becomes an hour. Not sure of heart rate as I have not used my monitor on this session but it does get very high (prob max) when you blast it for the 2 and 1 min efforts. It covers both low intensity and hiit in my opinion as you get a rest after the hard effort. Take the 5 and 4 mins at average intensity for a couple of sessions so you get used to it. Hope this helps. It is one of my favs.

16-01-2006, 05:37 PM	#2 (permalink)
firemansam Gym Addict Join Date: Mar 2005 Location: Wales Posts: 112	Hacks, there is a session we do regularly in the station. It is called 5-4-3-2-1 and is basically as follows. 5 mins run 5 mins bike 5 mins step 4 mins run 4 mins bike 4 mins run etc down to 1 min The intensity is increased everytime you knock a minute off. This session is 45 mins and with the change of exercises it breaks the bordome very nicely (better again if done with a partner or 2) If only 2 exercises were used it would be 30 mins and if 4 exercises (add in rowing) it becomes an hour. Not sure of heart rate as I have not used my monitor on this session but it does get very high (prob max) when you blast it for the 2 and 1 min efforts. It covers both low intensity and hiit in my opinion as you get a rest after the hard effort. Take the 5 and 4 mins at average intensity for a couple of sessions so you get used to it. Hope this helps. It is one of my favs.