The P.H.A.T. Workout

Circuit training is a series of exercises that you can perform one after another with minimal rest. Circuit training is a great workout for weight loss due to the fact that you can keep your heart rate elevated throughout the entire workout. This is caused by the minimal rest periods that you have when performing circuit training. Circuit training has been known for burning up to 500 calories (equivalent of running 5 miles!!!) or more a workout based off of how hard you are working and your exercise choices.

Peripheral Heart Action Training is a variation of circuit training that alternates between upper- and lower-body exercises throughout the circuit. This style of training will allow you to workout for longer periods with minimal rest because of how the blood is evenly distributed throughout the body. The number of exercises per circuit can vary deponding on what your goals are. You should keep it closer to 5-6 exercises for strength and 8-10 exercises to decrease body fat. You can perform between 8-20 repititions for each exercise, depending on what your goals are. Perform 8-12 reps to increase strength and 12-20 to decrease body fat. When you have completed all of your exercises one time through, take a 60 sec. break and then perform them all again with minimal rest.

Here is a sample of a P.H.A.T. workout:

Exercise

Sets

Reps.

Dumbbell Chest Press

3-4

8-20

Dumbbell Squat

3-4

8-20

Dumbbell Row

3-4

8-20

Lunges

3-4

8-20

Dumbbell Shoulder Press

3-4

8-20

Step up to balance

3-4

8-20

Plank up-down

3-4

8-20

Kettlebell Deadlift

3-4

8-20

*You can adjust reps and number of exercises to your goals*

This style of workout can be very beneficial if you are short on time and need to get a quick and effective workout in. Give it a shot and let me kow how you like it!

*Beginners should seek out a health professional to go over guidelines for intensity and duration of exercise. It is also recommended that you get clearance from your doctor before starting up your exercise program.*

Call Fitness Together (330-702-1311) to set up your free fitness/nutrition assessment.

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Posted by on February 19, 2013. Filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry

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