Increase cardiovascular fitness with this 2024 trend

New workouts like HIIT, catch on for the long run. HIIT gets your heart pumping and your muscles burning, making it the go-to training for runners. But there’s another training that’s coming back into the mix stronger than before, and it is called peripheral heart action (PHA) training. This training may even be more beneficial for stronger, speedier miles, as studies have shown that PHA is particularly effective in increasing cardiovascular fitness and strengthening muscle.

What is Peripheral heart action training?

Circuit training is one of the most popular methods used by fitness professionals to help their clients stay in shape. Peripheral Heart Action Training combines circuit training and metabolic conditioning in a resistance and aerobic-based work out.

The training program requires you to perform 3 compound exercises, alternating between different extremities of the body, that is followed up by a cardio exercise. The aim here is to have a minimal rest time between the different exercises. In standard circuits, your blood is specifically pumped into one area of the body, but the objective of PHA is to keep blood flowing across the whole body, all the way through the workout session, resulting in a reduced build-up of lactic acid which allows the high intensity activity to be maintained.

Who should be doing it?

Peripheral heart action training is a good option for those starting their route into fitness, as they won’t be put off by “feeling the burn”. It’s a good technique for building muscle and burning fat, and that is why it is so popular among those who want a fast yet effective training session, as a PHA program easily can be completed in about 35-45 minutes. Anyone that is familiar with basic gym circuits could use PHA.

What are the benefits of PHA?

It Helps Reduce Muscle Fatigue

Spending your whole sweat session focusing on either your upper or lower body makes you feel exhausted fast, as you only isolate a few muscle groups at a time. But when you switch back and forth, different muscle groups get more of a break. Which means you can go longer and harder.

It Supports Weight Loss

PHA training keeps your heart rate up, making it a calorie burner. Alternating between upper and lower body movements can speed up circulation, which is thought to help decrease body fat and increase lean muscle mass.

It gives you an efficient workout

PHA training involves moving from one resistance exercise to the next relatively quickly, so your heart rate stays elevated. This gives you two types of exercise in one (strength and cardio), making it a great option if you don’t have much time for working out.

It Improves Fitness

PHA training can improve your endurance and your overall ability to carry out everyday activities. It is also great for heart health and for building overall functional strength, for things like carrying your kids or going swimming on vacation.

Sample program from “nasm.org”