General News

Peripheral Heart Action (PHA)

By February 28, 2009 November 28th, 2011 No Comments

Peripheral heart action is the increase in heart rate that happens in certain types of resietance training. Although not strictly cardio-vascular in nature, we can kill 2 birds with one stone when doing strength training by elevating the heart rate at the same time. The best way of doing this is to use dynamic large muscle group exercises in a circuit fromat. So for example you could do a clean to press, followed by a bent over row, followed by some walking lunges followed by some push-ups. After a short 1 minute rest repeat the circuit. This will not only provide efective resistance training but will also raise the heart rate and place a large demand for oxygen on the body, thus improving cardio-vascular fitness. It must be noted that this type of training is only advisable and safe while maintaining good form and staying in the endurance and toning ranges, so 12-15+ repetitions in each set, only to loss of form and not failure. For personal training at home it’s a really effective way of getting lots done in the hour that we have, especially when the cardio aspect is boosted by including some body combat, skipping, shuttle runs and so on. 

Leave a Reply