Can't Do HIIT Try PHA Training to Burn Fat and Calories


If you are paying attention to any of the latest fitness trends, you may think that temporary high-intensity training (HIIT) is the only form of exercise. Although HIIT has many benefits, not everyone can participate in this type of training.


Some people may be new to exercise or have joint problems that prevent high stamina and high-impact exercise. Maybe you have high blood pressure, chronic injuries, or you do not really like going out of your comfort zone. How can you get the benefits of HIIT without pushing hard? Some studies suggest that you may be completely immersed in a type of exercise called peripheral heart action training orPHA.1



What is PHA?

Peripheral cardiac training training sounds like something you can do in a doctor's office, but it is actually a form of training developed by Drs. Arthur Steinhaus in the 1940s. The idea of ​​PHA training is to increase your metabolism by doing specific exercises to keep your blood flowing throughout your body.


PHA is basically the type of regional training that became popular in the 1960s when Mr. Universe, Bob Gajda, began using this type of training. The idea is that you do five to six exercises, respectively, without resting in between as a regular regional exercise. The difference is that you are alternating between high-stakes and low-intensity exercise. This is what keeps the blood circulating throughout the workout.2


Like many trends that come and go, they usually start decades ago to make a name for themselves. What has put PHA on the map is the fact that scientists have not really studied the results of PHA training until recently when several experts decided to explore the idea that PHA training could be an effective alternative to high-level temporary training.


PHA vs. HIIT

HIIT

  • Works on all power systems
  • It burns more fat, calories in less time
  • It helps build strength, endurance

PHA

  • Better for new players
  • It may not be easy to injure, over-training


Science-based performance


HIIT

HIIT has many benefits, ranging from the functioning of all body systems to burning extra calories and building strength. HIIT performance is short, powerful and can be very effective in burning fat.


However, there are some barriers to HIIT training. First, you can't do two or three high-stakes exercises a week or put yourself at risk of injury and over-training. Working with such energy puts great stress on the body, the joints and, most importantly, the mind. It is not easy to work at that level of tension so you have to have an attitude over the issue about these types of exercise.


PHA

PHA training can help you get the benefits of HIIT with minimal risk. For this reason, it may be better for those who are new to exercise, those who are injured, or those who are in poor health. These tests have been studied and found to offer significant benefits.


In another study published in the European Journal of Applied Physiology, participants were randomly assigned to a high intensity interval group or PHA group.1 The study followed groups within 3 months, each group working three times a week with a day off. In the middle.


The HIIT team exercises look like this: 5 minutes warm up on a cycle ergometer and they all come out as hard as possible for 1 minute, followed by a 2 minute recovery interval. They repeated this five times and then made a 5 minute cooldown.


The PHA team performed strength exercises in the following sequence: chest compression, leg extension, lat pulldown, hamstring curl, upper pressure and calf lift. They did 15 repetitions for each walk without a break in the middle, and then they rested for 1 minute before repeating that circuit four times.


The authors of the study found that high-intensity aerobic exercise improved significantly with PHA than HIIT exercise, even if they did not do regular cardio exercise. They claim that alternating from the top to the bottom increases blood flow to the extremities — arms, arms, legs, and feet, which can improve your body level at the cellular level.


Experts also suggest that this type of training can be a great way to lose weight and fight obesity in people who are unable or unwilling to do advanced exercise.


Overall, PHA training has been shown to increase VO2 max. Increases the strength of the working muscles, chest, back, shoulders, legs, and calves. Not only that, but the fact that switching between the upper and lower body reduces lactic acid, which often causes fatigue, gives you more energy during your workout.


PHA performance

Below are a variety of exercise sizes for different fitness levels. If you are a beginner, you can start with the first one and do it two to three times a week. If it becomes easier, you can move on to more advanced performance.


To get started, read the guidelines, gather the necessary tools, and set your location. You will follow the same guidelines for each exercise.


Resources

Seat, dumbbells

HowWarm up for at least 5 minutes with minimal cardio activity — walking around the house, climbing stairs, and so on.

Start with the first upper body exercise and finish as described. Go quickly to the next lower body exercises and complete that set.

  • Continue to rotate, alternating high and low exercise, no rest in between.
  • After completing one circuit, rest for 60 seconds and complete one to two circuits.
  • Relax and stretch after your workout.
  • Do this exercise two to three times a week for at least one day off.

Starting Exercise

This exercise is good if you are new to exercise or if you have been lifting weights for a while. Easily move on to your first workout routine and focus more on your form. You will notice that the exercises listed below alternate between upper and lower body.