Sunday, 22 January 2012

The Short of Time Workout

We know how hectic our weekends can be, mine is no different, theirs the visit to the supermarket, washing, cleaning, ferrying my daughter to here there and everywhere etc.  I also want to fit a workout in to my day also. I'd like to incorporate weights and get my heart rate up to and stay no longer than around 20 minutes.

So yesterday I did a PHA workout, what is this?  PHA stands for Peripheral Heart Action.  PHA training is a dynamic way of exercising, it burns fat and strengthens and tones muscle by alternating an upper and lower body exercise using resistance training.  The heart will pump faster shunting blood from one part of the body to the other, therefore giving you a good cardio workout, as well as a strengthening effect.  You can also add in an extra dynamic move at the end of each mini circuit for good measure.

Why not just go and attend an hours aerobic class then, I here you ask.  Aerobic classes may make you a smaller version of yourself, but you will not look lean and toned with definition.  For this to happen you need to make some muscle and work against resistance whether it be your own body weight or an external force such as dumbbells, medicine balls, kettlebells, resistance bands etc. 

PHA blends both aerobic and resistance training into one effective training session that will leave you with a elevated heart rate and fat burning metabolic effect.

Try this next time your in the gym.  Of course don't forget 5 - 10 minutes warm up and mobility, and a cool down and stretch at the end of your workout.  Also remember when selecting your weights, find a weight that challenges you, example when completing your chest presses the last 2 or 3 reps of that set should be pretty difficult.

1st pairing
20 reps chest press (machine or dumbbells)
20 squats
1 min rest    -  Jogging on the spot (1 minute)

2nd paring
20 reps lat pulldown or bent over row
20 (10 each side) lateral lunges
1 min rest    -  Mountain Climbers (1 minute)

3rd pairing
20 reps shoulder press (machine or dumbbells)
20 (10 each side) forward lunges
1 min rest     -  Bench step ups, alternate legs (1 minute)

4th pairing
20 reps seated row (machine or cable)
20 stability ball hamstring curls
1 min rest    -  Bench bunny hops (1 minute)

5th pairing
20 lateral raises (dumbbells or resistance band)
20 (10 each side) reverse lunges
1 min rest  -   Squat thrusts (1 minute)

There you go all your major muscle groups done, should you want to add some specific abs and lower back exercises in, then add in to the end or use them as another circuit or do before your cool down.  Of course if any of these exercises are new to you ask a professional to show them to you first.  And listen to your body, a minutes rest in between circuits should be fine if your fit, but the more unconditioned you are you may need more rest.

Give them a go, there a good way to break the boredom and great if your short on time!

Please take advice from a professional (like myself) before attempting these workouts if you are in any doubt whatsoever.

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