For those that don’t know, 1960s Mr. America and Mr. Universe Bob Gajda was one of only three men to defeat Arnold Schwarzenegger in competition.
But that's not all...
Not only did bodybuilder Bob axe down the "Austrian Oak," but he also introduced one of the most significant modes of training to the meathead masses.
Say hello to Peripheral Heart Action.
What is PHA?
Peripheral Heart Action Training (also known as PHA) was developed by Dr. Arthur Steinhaus. The main concept behind this form of training torture is to force blood flow up and down the body by working all the major muscle groups while maintaining an elevated heart rate.
This practice is achieved by alternating upper and lower body exercises — thereby, as muscles in the upper body are worked, the muscles in the lower body are temporarily rested.
And the goal of this simple training system?
Improved strength, more muscle size, and increased cardio efficiency.
PHA vs. HIIT
A recent study reveals this method’s potent powers. When compared head-to-head with cardio favourite High Intensity Interval Training (HIIT), it not only held its own, but delivered what many might consider a knockout punch.
Here is what happened:
Eighteen healthy volunteers (9 women and 9 men) were randomly assigned to a HIIT group (8 subjects) or a PHA group (10 subjects). All participants were recreationally active, but untrained.
Test subjects performed a pre and post-test within 3-4 days of a 3-month training period consisting of three sessions per week of exercise, each day separated by 1-2 days of rest. Training sessions were supervised by one of the study researchers.
During the experiment, muscular strength was assessed along with heart rate variability (the physiological variation in the time interval between heartbeats) and baroreflex sensitivity (a measure of the interaction between sympathetic and parasympathetic activities that directly affect cardiac health).
So how did the two groups compare?
Perhaps most surprisingly, PHA showed the greatest improvement in maximal aerobic capacity.
The researchers have a theory why the pulmonary powerhouse outperformed its neighbour...
The science bods believe PHA training may likely have a beneficial effect on peripheral blood flow (i.e. in the arms, hands, legs and feet) during the exercise in addition to improving cellular metabolic activity.
And the good news just keeps getting better, as PHA heart rate function was also increased when compared to the HIIT group. In addition, the baroreflex sensitivity markers showed equal improvement in the 12-week study for the PHA and HIIT training groups.
As expected, the PHA training group showed much better muscular strength improvements in the lower body and upper body musculature.
And get this…
After 12 weeks, PHA training showed meaningful lower systolic blood pressure changes that were greater than the HIIT training.
So not only does PHA training build muscle, but it’s kind to your heart.
These study results are impressive. The research shows how PHA training promotes positive adaptations to cardiovascular function, thereby lowering heart attack risk. In addition, the muscular strength benefits of this type of training are significant.
You can now understand why Bob Gajda made Peripheral Heart Action training the cornerstone of his workouts. And the best part? You can enjoy all the health and fitness benefits of PHA training too.
To help get you started, check out our site for your FREE sample PHA workout...
Until next time,
Squat for Glory!
Lee
