Peripheral Heart Action is the king of time savers when it comes to getting in a good amount of resistance and cardiovascular training within a given session. The aim of PHA is the keep the heart rate elevated for the duration of your training session. So if you’re looking for an all body workout while getting mega dose of CV to boot then this maybe for you.

The story behind PHA is that of a simple one, by alternating upper, lower and compound exercises with short bursts of cardiovascular it’ll keep you heart rate elevated during your session forcing the body to work harder to stunt blood from one end of the body to the other.

Example:

• Upper body push
• Lower Body
• Upper body pull
• Aerobic

Making the right exercise choices when it comes to PHA, one of the key factors is to make sure you don’t get an exercise crossover between the upper body exercises, which is why we split the upper body exercises into push/pull movements. The aerobic component should last anything from 2-5 minutes each round ideally will be performed without rest.

You really are full of options whereby you can experiment using different reps/sets number of exercises, and PHA makes for great circuit training. And session can be undertaken anywhere with lots, little or no equipment.

Try:

• Bench press or Press ups
• Squats or lunges
• Chin ups or bent over rows
• 2 minutes skipping or 1000meters rowing

A word of warning since PHA’s main goal is to keep the heart rate elevated individuals with High blood pressure may want to steer clear of PHA.

If you have a PHA workout you want to share then post it in the comments below and enjoy using this great training system.

Andreas

Visit Metro health and fitness personal training London

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