How to get fit when your life permits little time to train

[Catherine W]

Boost metabolism and torch fat with these two highly effective training modalities

PHA ? Peripheral Heart Action

HIIT ? High Intensity Interval Training

Need to know on PHA ? Developed in the 1940?s and popularised in the 1960?s by bodybuilding champions, this form of training works the extremities of the body alternately to avoid lactic acid build up.

For example (10-12 repetitions at a moderate weight not compromising good technique) :

Overhead Press (barbell, dumbbells, kettle bells)

30-45 seconds rest

Squat (body weight, barbell, dumbbells, sandbag, kettle bells)

30-45 seconds rest

Row (TRX, Cables, Dumbbells, Kettle Bells, Barbell)

30-45 seconds rest

Walking Lunge (body weight, barbell, dumbbells, sandbag, kettle bells)

30-45 seconds rest

Push Up (body weight, feet up on bench)

30-45 seconds rest

Deadlift (barbell, cables)

1-2 minute rest and repeat 4-5 times

HIIT The Week Running

Need to know on HIIT ? Popularised in recent years in the fitness industry, this type of workout plays around with work to rest ratio and is perfect for those wanting to lose body fat and increase aerobic capacity in short sharp bursts whilst being ideal for ridiculously busy people. It also leaves you feeling high on life for the rest of the day!

For example (using time as your work to rest ratio, getting moving before you have properly caught your breath from the previous set of ?work?. Write down what you do straight after your workout and keep track of your progress):

Hill Sprint 30 seconds

15 seconds rest

Plank 30 seconds

Jog / Walk down the hill

Repeat 5-10 times

or

Squat Jump / Squat (body weight) 20 seconds

10 seconds rest

High Knees (body weight) 20 seconds

10 seconds rest

Ice Skaters (body weight, TRX) 20 seconds

10 seconds rest

Repeat this circuit 8 times with no rest in between

Always warm up for 10-15 minutes using the whole body and dynamic movements to lubricate the load bearing joints with synovial fluid (the body?s natural WD40), wake up the circulatory system and help prevent injury.

Always cool down and static stretch your muscles once you are able to hold a conversation and your heart rate has come down.

You may want to seek advice from a medical professional before embarking on this type of training as it asks a lot from your heart and body in general.

If you have no questions please reply to this thread or get in touch directly. Thanks for reading.

Written by Catherine Wilkinson, Advanced Personal Trainer at Move Well London, East Dulwich's private Personal Training Studio, Overhill Road, SE22.

http://www.movewelllondon.com

07794583272

[email protected]

https://www.facebook.com/MoveWellLondon/

https://uk.linkedin.com/in/catherinewilkinson1