P. H. A. The training to lose fat

Don't you know whether to choose a job with weights or cardiovascular?

The Pha It puts everyone in agreement because it combines optimally the benefits of both systems.

With the acronym Pha  (Peripheral Heart Action) that literally translated as Peripheral action of the heart, we are going to identify a type of training that alternates exercises for the upper part with exercises for the lower part of the body, to facilitate circulation and further intensify the work. To be precise, the Pha is a circuit training which, unlike traditional variants, plans to stimulate consecutively without break muscle groups as far as possible with each other.

PHA is part of those activities that require a lot of energy. Just for its very intense protocols, sessions of maximum 50 minutes will develop. In this way the maximum results will be concentrated in a short time.

There is a further variant of the PHA applied in a cardio-fitness context, the Cardio-fha, which combines the latter with the Aerobic Circuit Training (Act), integrating aerobic stations inside the circuit. The cardio-phase is therefore a variant of the Act, which combines training with weights with cardiovascular training (cardiofitness), with the aim of producing further improvements both in terms of strength and muscle mass and on cardiovascular capacity.

What are the benefits of the classic PHA?

Developed in the 1950s by Dr. Arthur H. Steinhaus, PHA is a job to improve physical fitness through a continuous effort on the heart and lungs to their theoretical limit, trying to reach both of these benefits in a shorter period of time, through the use of a sequence of exercises that alternate between the muscles of the upper and lower part of the body during each exercise. The small muscles around the heart are the first to be involved, followed by the largest muscles towards the peripheral areas of the body. Although the basic structure of an PHA training is essentially that of circuit training, there is a difference in fundamental approach. In the PHA, the exercises are selected to allow the athlete to pump the blood to the ends of the body, promoting general circulation and trying to reduce the local accumulation of lactic acid. In fact, this method reduces the possibility that an accumulation of lactic acid located in the stressed muscles is created, unlike normal weight exercise, which creates a muscle fatigue induced by the accumulation of this metabolite by characteristic.

In summary the PHA

1. Improves resistance
2. Tone the whole muscles
3. Burn more calories in a short time
4. Improves cardiovascular abilities
5. Activate the circulation by fighting cellulite
6. Excellent combination of work between weights and cardio for an excellence total body training.

A typical PHA training uses 5-6 different exercises performed consecutively for 5-6 cycles, with an increase in loading at each cycle. Each exercise should be performed for a number of repetitions between 8 and 20 by passing from in operation to the other and resting the slightest time necessary to be able to perform the following exercise by gradually increasing the difficulty.  No series is brought to muscle transfer (RM) and the last cycle should be particularly hard to perform due to cumulative fatigue. This training should start with a general heating lasting 5-7 minutes and then move on to the routine of the exercises with about 35-45 minutes of intense work, depending on the level of physical fitness and breaks between the series, and end with one Final part of recovery and stretching.

Examples of classic PHA training