The PHA (Peripherial Heart Action) is a training protocol characterized by a very intense circuit in which exercises of the upper and lower body are alternated to facilitate circulation and further intensify cardiovascular work.
This specific way of working allows the cardiovascular system to be stressed, and it is precisely from this characteristic that it is called PHA, an acronym that means Peripheral Heart Action, or peripheral action of the heart.
Don’t you know whether to choose between weight training or cardiovascular training? The PHA agrees with everyone because it optimally combines the benefits of both methods.
Being a very intensive training method, it has a relatively short duration. Usually it reaches a maximum of 50 minutes. This allows you to concentrate the maximum results in a short time. Not to mention that it’s perfect for your lunch break!
PHA Training, all the Benefits
PHA circuits are a variant of the common circuit training, but they exploit a continuous stress of distant muscle groups. The benefits of a PHA training circuit for our body are many:
- Improving endurance.
- More muscle toning.
- Allows you to burn calories in a short time helping you to achieve calorie deficit.
- It significantly improves cardiovascular capacity thanks to the continuous and sudden redistribution of blood flow from the lower to the upper body and vice versa.
- It stimulates the hormonal response by acting in cascade on the growth and regeneration of tissues and allowing a greater use of lipid substrates.
- By activating the circulation, cellulite is combated.
- Resolves the doubt between weight training or cardio training
How Does the PHA Training Method Work?
The pha protocol is usually structured to predict:
- An initial warm-up at will: treadmill, elliptical: Cycling, running, jumping with the rope or on the spot, for example.
- A succession of exercises to be performed in super-series without rest between exercises. The exercises chosen (usually 2 to 6 pairs) should be able to stimulate all muscle districts to ensure a total body workout.
- Each exercise consists of 8 to 14 repetitions and is immediately followed by another exercise that will train a muscle area as far away as possible. All this must be repeated on the circuit 2-4 times depending on the degree of training.
- A session of relaxation
The PHA training involves the use of overloads (with weights or isotonic machines) but you can include between the various stations of cardio fitness exercises that will last 4-6 minutes and that should never lower the heart rate reached. A variant of the classic PHA called cardio-PHA will therefore be available. The aim is to further intensify the cardiovascular stimulation and the consequent benefits and adaptations.