Training
Beginner PHA Workout for Long-distance Runners
Notes before you begin :
• Warm-up : Ensure you are warmed up before starting the workout .
• Circuit 1 : Complete each exercise for 45 seconds , with a 15-second rest in between , then repeat 2 to 3 times .
• Circuit 2 : After Circuit 1 , move on to Circuit 2 following the same format , then repeat 2 to 3 times .
• Cool-down : Finish with a 10-minute cool-down that includes static stretches and deep breathing exercises .
Circuit 1 – Repeat 3 to 4 times in total
EXERCISE |
DURATION |
REST |
Bodyweight Squats |
45 seconds |
15 seconds |
Push-Ups |
45 seconds |
15 seconds |
Lunges |
45 seconds |
15 seconds |
Plank |
45 seconds |
15 seconds |
Circuit 1 – Repeat 3 to 4 times in total
STEP-UPS |
45 SECONDS |
15 SECONDS |
Bent-Over Rows |
45 seconds |
15 seconds |
Glute Bridges |
45 seconds |
15 seconds |
Bicycle Crunches |
45 seconds |
15 seconds |
Mountain Climbers |
45 seconds |
15 seconds |
Standing Calf Raises 45 seconds 15 seconds Rest
1 minute
Rest
1 minute
workout that targets all major muscle groups . Here ’ s a more detailed look at the components and principles of PHA workouts :
Circuit Design : A typical PHA workout consists of multiple circuits . Each circuit includes a series of exercises that alternate between upper body , lower body , and sometimes core exercises . This structure keeps the blood flowing throughout the body , which is particularly beneficial for cardiovascular health and endurance . Imagine your heart as the ultimate multitasker , pumping away efficiently while you switch from squats to push-ups .
Exercise Selection : Exercises in a PHA workout are chosen to target different muscle groups . For example , a circuit might include squats ( lower body ), push-ups ( upper body ), lunges ( lower body ), and dumbbell rows ( upper body ). The key is to ensure that each exercise works a different part of the body , allowing some muscles to recover while others are active . It ’ s like a gym version of musical chairs , but with less sitting and more sweating .
Intensity and Duration : PHA workouts are typically performed at a high intensity to keep the heart rate elevated . The duration of each exercise can range from 30 seconds to a minute , with short rest periods of about 15-30 seconds between exercises . The entire circuit is usually repeated multiple times , depending on the individual ’ s fitness level . Think of it as a game of “ how high can you get your heart rate without your legs filing a formal complaint .”
Progression : As with any fitness programme , progression is important . Beginners might start with fewer circuits and lower weights , gradually increasing the intensity , number of circuits , and weight used as they become more comfortable and fit . Remember , Rome wasn ’ t built in a day , and neither were those chiselled calves you ’ re aiming for .
Cool-down and Recovery : After completing a PHA workout , it ’ s important to cool down with light cardio and stretching . This helps reduce muscle stiffness , and promotes recovery . Adequate hydration and nutrition are also crucial for recovery , and to support the increased demands on the body . Don ’ t forget to treat yourself to some well-deserved rest – your muscles will thank you , and so will your couch .
Images : Pexels
Conclusion
Peripheral Heart Action training is an effective and efficient workout method for runners looking to enhance their cardiovascular and muscular endurance , improve overall fitness , and manage weight . By incorporating PHA workouts into their training regimen once or twice a week , runners can achieve a well-rounded fitness routine that complements their running and helps prevent injuries . Remember to progress gradually , and pay attention to proper form and recovery , to maximise the benefits of PHA training . And don ’ t forget to have a little fun with it – after all , your muscles are working hard , they might as well enjoy the ride !
Jurgens Grobler is a holistic health and wellness advocate with a wealth of qualifications and diverse experiences , including coaching , strength training , biomechanics , injury-prevention and sport massage , and he specialises in personalised fitness programmes . As an avid runner and cyclist , he embodies a lifestyle of health , balance and passion . More at http :// www . jagfitness . co . za
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