PHA FOR FAT LOSS - PERIPHERAL HEART ACTION TRAINING

PHA For Fat Loss - Peripheral Heart Action Training

PHA (Peripheral Heart Action) training

PHA (Peripheral Heart Action) training is the workout that is one of the best methods for body recomposition. This type of workout is like a superhero, sneaking in a full-body workout in half the time of your typical gym session. Say goodbye to boring cardio and hello to a fun, fat-blasting workout that'll have you feeling like a fitness pro in no time!

Think about it, who has the time to spend hours at the gym these days? With PHA training, you can burn fat and improve your cardiovascular endurance in less time than it takes to binge-watch the latest Netflix series. And who doesn't love a workout that saves time?

But PHA training isn't just a time-saver; it's also a game-changer in burning fat. This workout style targets multiple muscle groups and keeps your heart rate elevated throughout the session, maximizing calorie burn. And the best part? It's not just effective; it's also enjoyable! So, put down that bag of chips and get ready to have some fun while getting fit.

So, PHA training is the perfect solution, whether you're a busy parent, a 9-to-5 office warrior, or just someone who wants to mix up their workout routine. Get ready to feel the burn, and have a blast doing it!

Let me preface this post with this. You can't out-train a poor diet. So if you're still eating like a teenager and expecting this workout to be a magic pill to shed some kilos, you're wrong. Get your food in order, and PHA will be a nice addition for you!

What is PHA training? 

Dr Arthur Steinhaus developed Peripheral Heart Action (PHA) training in the 1940s. PHA training is a type of workout that targets multiple muscle groups in a circuit-style format. It alternates between upper and lower body exercises to elevate your heart rate and maximize calorie burn. Unlike traditional workout routines focusing on one body part at a time, PHA training works the entire body more dynamically and efficiently.

Think of it as a multi-tasking workout - it's like having a personal assistant that helps you get more done in less time! With PHA training, you can work your arms, legs, core, and even your heart all in one session. No more spending hours at the gym, and PHA training is a one-stop shop for a full-body workout.

But don't be fooled by its efficiency. PHA training is also highly effective. By keeping the heart rate elevated, PHA training helps you burn more calories and reach your fat loss goals faster. The alternating exercises target multiple muscle groups, leading to a higher demand for energy (calories) and a greater fat burn. It's like having a personal chef that makes healthy meals taste amazing. Who wouldn't love that?

What are the benefits of PHA training for fat loss? 

Increased calorie burn: PHA training is designed to keep your heart rate elevated throughout the entire workout, which results in a higher calorie burn. By working multiple muscle groups and keeping the heart rate up, PHA training can help you burn more calories than traditional workout styles. So, say goodbye to steady-state cardio and hello to a fun, fat-blasting workout!

Targeting multiple muscle groups: PHA training alternates between upper and lower body exercises, working the entire body more dynamically and efficiently. This leads to a higher demand for energy (calories) and a more significant fat burn, making it an excellent way to reach your fat loss goals. 

Improved cardiovascular endurance: PHA training is not only excellent for fat loss, but it also improves cardiovascular endurance. By keeping the heart rate elevated throughout the workout, PHA training helps improve heart health and cardiovascular fitness. 

How to Incorporate PHA Training into Your Workout Routine: 

Nick Mitchell, a renowned personal trainer and fitness expert, is a big proponent of PHA training. He incorporates PHA training into his clients' workout routines by designing circuits that alternately target the upper and lower body, keeping the heart rate elevated throughout the workout. His approach is to work at high intensity for short periods, allowing for quick, efficient workouts that lead to more significant results.

Incorporating PHA into your routine: To incorporate PHA training into your workout routine, start by pairing exercises that target multiple muscle groups, that include upper-body push and pull movements, lower-body squats and lunges. Preferably the exercises alternate between upper push and lower body pull exercises. Then upper body pull and lower body pull exercises, working at high intensity for 30-60 seconds before moving on to the next superset. Other options include larger supersets of big compound movements. 

Variation is key: To keep things exciting and challenging, vary the exercises and circuits in your PHA training routine. Try different exercise combinations, or add new exercises as you progress. The key is to keep the heart rate elevated and challenge yourself to work at high intensity for short periods. Use a higher rep range, say 8-12 reps per exercise, at a weight of 55-65% of your 1RM for that movement. 

Conclusion

In conclusion, PHA training is a versatile and practical form of high-intensity, circuit-style training that can deliver significant benefits for fat loss. By alternating between upper and lower body exercises and keeping the heart rate elevated throughout the workout, PHA training can target multiple muscle groups and lead to a higher calorie burn than steady-state cardio exercises.

Incorporating PHA training into your workout routine can be done by designing circuits that target multiple muscle groups, working at high intensity for short periods, and varying the exercises and circuits to keep things challenging and exciting. With its proven effectiveness and efficient results, PHA training is an excellent option for anyone looking to reach their fitness goals, whether you're a beginner or a seasoned fitness enthusiast.

So, if you're looking for a fun, effective, and efficient way to reach your fitness goals, give PHA training a try! With its many benefits and the science to back it up, you will see results in no time.

References: Gibala, M. J., Little, J. P., MacDonald, M. J., & Hawley, J. A. (2006). Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. The Journal of Physiology, 575(3), 901-911.

LaForgia, J., Withers, R. T., & Gore, CJ. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247-1264.

Macdougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian Journal of Applied Physiology, 20(4), 480-486.