Now You Have A Reason To Exercise

When it comes to aging, research shows that, next to genetics, lifestyle habits are the biggest shapers of the human body. That means your destiny is largely in your hands, and not your DNA. This should be enough to motivate you to fine-tune your diet, start a regular exercise routine and ensure you get eight hours of sleep. 

A Healthy Lifestyle

Is this enough though? The “healthy lifestyle” drill is something we’ve all become accustomed to, so why do we tend to revert to our old habits? Perhaps this is down to following trends because we think we ought to, rather than really wanting to. The “want” needs to come from within and, post-lockdown, we now have a choice and, more importantly, a reason. 

Our priority should be focused on building a strong immune system and looking after our mental health. And what better way to start than with exercise?

Moving Your Body

When you exercise and learn to relax, your immune system lifts, cortisol, and blood pressure levels go down, and your mood is enhanced. Bone density increases with weight-bearing exercise; you have improved joint mobility, and a stronger heart and lungs. 

Nowadays, with many of us working from home, it’s become clear that we don’t need the most high-tech gym equipment to get a great workout, but still, there’s “I’m pressed for time” when it comes to taking action and getting to exercise.

Enter PHA Training

A workout I’ve been teaching for years that has finally been given an official name. Peripheral heart action is a time-efficient training formula that gives you a great CV workout, while simultaneously toning up the muscles – all in one session. 

It can be completed almost anywhere with minimal equipment, such as light weights and resistance bands. Your own home can save you time traveling to and from the gym, but it can also be done in the gym, incorporating both resistance training and CV equipment. 

The theory behind PHA training is that, by alternating between upper and lower-body exercises, the heart has to work harder to divert blood from one end of the body to the other, which is further enhanced with bursts of CV training. However, I’ve also found that switching between the upper and lower body allows you to achieve more without realizing how hard you’re working because you work the lower body to fatigue and then rest it while you train the upper body, and so on. 

Whatever your current level of fitness, incorporating even two PHA sessions into your schedule will make significant improvements to your fitness levels and all-around conditioning.

Once you’re into the PHA routines, you’ll notice changes fairly rapidly, and realize just how effective and challenging they are. It’s certainly a smart way for time-pressed individuals to train with or without lockdown.

PHA Sample Workout 

Prepared by Jenni Rivett

Equipment needed: a chair, 6-8kg kettlebell, 2kg dumbbells

Warm-up for 5 minutes.

Routine 1:

• Wide squat with kettlebell – 15 reps
• Upright rows with kettlebell – 10 reps
• Squat pulses: Put the kettlebell down. Come into the squat position and just pulse at the bottom of the move – 15 reps
• Lateral raises with dumbbells – 10 reps
• Sprint/jog on the spot for 20 seconds

REPEAT ABOVE ROUTINE

Routine 2:

• Reverse lunge – 10x right leg, 10x left leg
• Overhead dumbbell press – 10x
• Alternate side-to-side hops
• Reverse lunge – 10x right leg, 10x left leg
• Overhead dumbbell press – 10x
• Alternate side-to-side hops

Routine 3:

• Step up and down on a chair – 10x left leg, 10x right leg
• Triceps dips on chair – 15 reps
• Static lunge with kettlebell – 10x right, 10x left
• Biceps curls with dumbbells – 15 reps
• Squat jumps – 10 reps

REPEAT ABOVE ROUTINE

Routine 4: Floor Work

• Reverse stomach crunches 15 reps/bicycles 10 reps
• Modified push-ups 10 reps
• Kettlebell hip raises: Place the kettlebell on your hips and ensure your feet are fairly close to your buttocks. Lift and lower the hips as strongly as you can  15 reps, 10 pulses (don’t arch your back)

REPEAT ABOVE ROUTINE

Stretch