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Peripheral Heart Action Resistance Training
By: Jewel Kessler, SGT Director and NASM-CPT, NASM-FNS
Peripheral Heart Action resistance training is a useful circuit method that alternates upper body exercises with lower body exercises. This type of resistance training is excellent for improving circulation and increased calorie burn due to the nature of exhausting the upper body first, then moving promptly to the lower body increasing core temperature. Depending upon the end goal, exercises can range from eight to 20 repetitions. This system is very beneficial for offering multidimensional and dynamic exercises to alter body composition. Limit rest period between sets to 30 seconds to maximum 2 minutes. Limited rest periods between exercises in each PHA workout.
Muscular Strength – 8 to 12 repetitions per exercise with medium to heavy weights for 3 to 5 sets.
Muscular Endurance and Stabilization – 12 to 20 repetitions per exercise with medium weights for 2 to 4 sets.
Peripheral Heart Action: Three Sample Workouts
PHA Workout 1
PHA Workout 2
PHA Workout 3
Warm up all muscle groups you will be focusing on during your workout to reduce injury, increase range of motion and increase body temperature.
1. Dumbbell Chest Press
1. Chest Bench Press
1. Medicine Ball Throws
2. Dumbbell Squat
2. Barbell squat
2. Squat Jumps
3. Pull Up (assisted or body weight)
3. Lat Pulldown
3. Soccer Throws
4. Forward Lunges
4. Romanian Deadlift
4. Bench Step Ups
5. Renegade Row with Push Ups
5. Seated Dumbbell Shoulder Press
5. Russian Medicine Ball Twists
Stretch after your workouts focusing on the muscle groups you trained during your session.