PHAT stands for, Peripheral Heart Action Training. It was developed by Dr Arthur Steinhaus in the 1940’s. It is based around working muscle groups of different extremities in order to avoid the build up of lactic acid and allow the blood to constantly circulate to each muscle group through out the entire workout. This will allow you to train harder because your blood will be pumped to extreme ends of your body meaning the build up in one particular muscle group and ‘the burn’ not developing.
It’s usually done in a circuit format, 5-6 exercises, back to back, with usually around 4-5 rounds. You would alternate between muscle groups, so for example, Chest into Back into Shoulders into Legs. Here’s a little sample, I’ll post a FULL workout soon!
• Standing Shoulder Press
• Barbell Squat
• Pull Up
• Bench Press
• Stiff Leg Deadlift
• Ab Exercise
I would recommend doing 12-14 reps per exercise but you can do more if you want. You should perform one exercise then move on to the next straight away. When you have completed all exercises in this way you should take a rest before beginning the circuit again. Perform the whole circuit for 4-5 rounds.
Here are some of the benefits of this style of training:
1? Your heart rate will be constantly elevated through out the session meaning you will increase general cardio vascular health and improve fitness whilst also improving your strength because of the resistance exercises. It’s a perfect strength and conditioning workout!
2? Burn tons of fat! The nature of this workout will mean your body will be working super hard the entire time. This is exactly what you want if your looking to get leaner!
3? Less time in the gym whilst still getting the work done! Perfect!
I would definitely recommend at least trying this once and it would be great to add it into your routine once a week! Let me know what you think!
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