Peripheral heart action training for weight loss is one of the best training systems out there to effectively lose body fat. The training not only helps you lose weight but also helps you improve overall cardiovascular fitness and improve the size and tone of your muscles.
The creator of this forgotten system was Arthur Steinhaus, Ph. D. Created in the 1940s, this system became popular in the 1960s by Bob Gajda.
Why Did This Training System Disappear?
With the reintroduction of recently popular training methods like Yoga, HIIT, Pilates, and Kettlebell training it is not surprising that PHA is an old training system that has been long forgotten.
The training methods mentioned above are old, yet they have successfully been able to make a comeback and become popular again.
About Bob Gajda
Bob Gajda, Ph.D. was a well-known bodybuilder in the 1960s. In 1966 Bob Gajda had managed to win the FICH Mr. Universe competition. He had always been on the lookout for a training system that could improve his physical condition while building muscle and improving his definition.
The PHA training system condenses a huge volume of work into one session and this made Bob Gajda turn to PHA. This training system requires you to perform an intense exercise for your upper body before performing another hard intense exercise for your lower body.
While he was exercising his upper body, the lower half of his body would rest and while he trained his lower body the upper half of his body would rest. Other than that, he refused to take breaks in between these exercises.
Because of these continuous actions, the heart would be pumping blood to the working muscles continuously. The change in training from the upper body to the lower body made the heart work harder and continuously.
A good amount of lactic acid was produced in his body due to the heavy load that his body lifted. This build-up of lactic acid is essential to improve aerobic conditioning.
Know More About The PHA
In a general weight training session, the lifter usually will complete a certain number of sets per exercise before they switch to the next set of exercises. For instance, you can complete 2 sets of 6 repetitions while doing the front squat.
PHA is not the same as this. PHA is kind of a combination of weight training & circuit training. In PHA once you finish one exercise you continue to do the next one. You will perform a set amount of exercises per circuit. Here is an idea of what it normally includes:
- 5-8 separate exercises
- 3-4 circuits
- 3-4 sequences (one sequence is made up of 3-4 circuits)
- 8-10 repetitions
- Hypertrophy – 60-80% 1RM (This kind of load is used for the building of muscles)
- No rest between exercises
- You will rest for a total of 90 seconds after completing one circuit.
- Accordingly, with your maximum heart rate, your heart rate must be maintained at 80%.
Example of a sequence in PHA
- Hip thrusts
- Shoulder Press
- Hamstring curl
- Close-grip pull-ups
- Bicep curls
What Are The Results?
- Lowers blood pressure
- Improvement in stamina
- A gain in muscle mass
- Loss of body fat
Do You Recommend PHA?
I recommend PHA for those looking to lose weight, build muscle, improve definition and physical condition. It would be great if this training method gained popularity again as it would prove to be of great benefit to individuals on the lookout for the best training system. The results achieved with this system have been jaw-dropping.
One of my clients was able to lose 10 kg in 12 weeks and had toned muscle mass making him look bigger and healthier, another client of mine was excited because she had could fit into her favorite dress she had bought during her college years, that was a drop in 2 dress size from what she wore, the best thing was her body was toned but her weight remained the same.
You can achieve such amazing results by implementing PHA into your training routine as well.
FitSW Wants Your Feedback On Peripheral Heart Action Training For Weight Loss
We highly value our community and take your feedback seriously. So, if you have any feedback or comments on this article or anything else, reach out to us! You can do this by connecting with us on our Facebook, Instagram, Twitter, or support page! Additionally, you can leave a comment on this blog article or on any other article on our blog! After that, we typically reply within a day or so!