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Cardio Routine: Repetition Training

Another type of cardio routine I’d like to talk to you about is called Repetition Training. Now, one thing you need to keep in mind is that this is very advanced, so if you haven’t already been introduced to a cardio program, don’t start this right off the bat. What Repetition Training entails is short, high intensity bouts at full intensity. So if I’m on a bike, I’m on a treadmill, I’m on an elliptical I’m going to go as hard as I can. To do that on an elliptical or bike, increase the resistance and pedal as hard as you can. Now it’s a 1 to 5 work to rest ratio. Meaning if your going for 1 second you’re taking 5 seconds of rest. If your going for 5 seconds, you’re going for 25 seconds of rest. So, on the bike, what I’m going to do is I’m going to start pedaling at the Quick Start, I’m going to raise the resistance up and Im going to go as hard as I can for 15 seconds. Ok, so, 15 seconds is going to end up in a longer break. Remember it’s a 1 to 5 work to rest ratio. It’s very advanced. If you incorporate it into your fitness routine, you’ll be on your way to success.


Matt KirchnerAbout this Author

After graduating from the National Personal Training Institute (NPTI) in Richmond Heights Ohio, Mat sat for and passed the test to earn his CSCS (certified strength and conditioning specialist). After spending over one and a half years of training in a gym setting, and becoming and instructor at NPTI, Matt started MK Fitness as a one-on-one or small group personal training company.

Motivation is what gets you started. Habit is what keeps you going.

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