WORKOUT
Peripheral Heart Action (PHA) Training Cardiovascular and strength in one workout!
BY ROSALIE BROWN – Personal Fitness Trainer, Canada’s Top Fitness Trainer 2020, Canada’s Top Fitness Instructor 2019, TV Fitness Presenter, in Richmond Hill, ON ROSALIEBROWNFIT
ROSALIEBROWNFIT
ROSALIEBROWNFITNESSCLUB
Makeup courtesy of Genny Rovito, @gennydoesmakeup on Instagram
W
e all want to make our workouts as effective as possible. Peripheral Heart Action (PHA) is a timeefficient way to work out your whole body, increase the cardio intensity of your workout and improve calorie burning. PHA training involves switching between a lower body exercise and an upper body exercise with little or no rest between movements. It improves your cardiovascular endurance and aerobic capacity while simultaneously challenging your muscle endurance and strength. Research finds that alternating between upper and lower body exercises increase blood flow to the extremities—arms, hands, legs and feet— which can improve your metabolism at the cellular level. It also suggests this type of training might be a great way to lose weight in people who can’t or don’t want to do High Intensity Interval Training (HIIT). Overall, PHA training increases strength in the muscles worked – the chest, back, shoulders, legs and calves. By alternating between upper and lower body the burning sensation from lactate accumulation is also reduced.
1
WARM -UP Repeat x 2 • Step side-to-side x 16: Step out wide and to the side with one foot and bring the other foot beside it. Repeat with other leg. • Skaters x 16: Bend both legs into squat position, leaning slightly forward and step wide and to the side. Bring other leg in beside keeping knees bent as you swing both arms in direction of leg movements. • Reach up & tap floor x 16: Feet shoulder width or wider standing tall; reach both arms up over head and then bend knees deep as you bring arms and hand down towards floor and tap palms down to floor. • Air squats x 16: Start with feet hip width or wider and bend knees to drop buttocks as low as you can keeping chest and chin up. (Visualize sitting in a chair). Pres through heels and stand back up.
MOUNTAIN CLIMBERS
24 Reps, minimal rest • In the plank position distribute your weight evenly between your hands and your toes. • Check your form—your hands should be about shoulder-width apart, back flat, abs engaged and head in alignment. • Pull your right knee into your chest as far as you can and return. Repeat with the left knee. • Keep your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
26 Inspiration Issue 2021
IMPACT Magazine