What is PHA training? It is a type of circuit training where you do an upper body exercise, followed by a lower body exercise, without any rest between exercises. For example, an overhead press followed by a squat. Once you finish one set of each exercise, take up to a minute rest before starting your next set. With each workout, drop that rest time until you don't need to rest at all.
Why is this such an effective training method? Whatever muscle your body is working, your blood will be rushed to that muscle. By working the upper body, then the lower body, blood is being rushed from one area and then the other, increasing the heart rate. This style of training can improve cardio endurance, muscle strength, and muscle endurance. You do want to make sure that you are working at 80% of your maximum heart rate. With a short workout, you need to keep up the intensity. This workout doesn't allow you to phone it in. Your heart rate will elevate quickly. To figure out what 80% of your max heart rate is use this equation: 220 - your age x .08
Here is an example of a PHA Training Workout:
1. Overhead Press
3. Wide Grip Row
5. Chest Press
6. Sumo Squat
Do 10 - 12 of each exercise (without a break) 4 - 5 sets. Once you run through all 6 exercises, take a one minute rest. Use a heavy enough weight, that by the time you get to the last 1 or 2 reps of that exercise, you are struggling. If you are new to exercise, you probably won't need weights for the lower body exercises. Give PHA a try. It is worth the time, and a great way to mix up your routines!