close menu
Try Before You Buy
  • Home
  • Our Training
    • Monthly Membership
    • Personal Training
    • Strength Training
    • Fitness Classes
    • Fitness Class Timetable
    • Group Personal Training
  • Our Community
    • Community Overview
    • About Us
    • Our Studio
    • Lion Squad
    • Meet Our Team
    • News
  • Testimonials
  • Training Resources
  • FAQs
  • Contact Us
  • Home
  • Membership
  • Personal Training
  • Strength Training
  • Our Community
View Timetable
  • Home
  • Membership
  • Personal Training
  • Strength Training
  • Our Community

What’s Happening?

For all the latest exciting news, promotions and stories from Lion Fitness check out the stories below and make sure you receive our regular What’s Happening emails directly in to your inbox!

P.H.A Training – Tough & Effective!

May 1, 2017

Hey, I thought I’d share with you a great workout which I love to include in my sessions and with my clients (video also included). 

Peripheral Heart Activation or as it’s better known P.H.A training is something that I would recommend adding in to your routine, particularly if you get bored easily in the gym!

PHA training was originally developed in the 1960’s… So it’s certainly not a fad and had stood the test of time.

It has numerous benefits, including being a great fat burning work out. It’s also perfect for anyone just getting in to lifting weights (you should all be lifting weights!) and it’s fantastic for a tough strength & cardio workout at the end of a session.

PHA training allows you to prevent the build up of large amounts of lactic acid in the muscles, whilst still allowing you to train hard. It works by alternating between muscles of extremities, for example upper and lower body. This means the cardiovascular system has to work hard too as it has to divert blood to your working muscles, which results in greater energy expenditure. So whilst your muscles might get a rest, your heart rate doesn’t!

So, what does a session look like?

Below is just one example, but you can mix it up, the key is to stick to the principle of working muscles of extremities.

4 Exercises completed back to back, with 10 repetitions (reps) on each exercise*. The weight needs to be between 60-70% of your 1 rep max. If you don’t know your 1RM, then use a weight that feels like you can only complete between 12-15 reps on the first set.

  • Conventional Deadlifts (lower)
  • Overhead Press (Upper)
  • Goblet Squats (Lower)
  • Bent Over Row (Upper)

Click here to see my 60 second video of the above workout. If you train with me 1-2-1 then I’m sure you recognise this one! You don’t have to use barbells, grab dumbbells, kettlebells or a suspension trainer, use whatever you have available.

Aim for 4 rounds in total, taking as little rest as possible between each exercise. When you have finished all 4 exercises for round 1, rest for 60-90 seconds max then repeat.

The only downside to this workout… your gym owner / other members might not like you for using lots of equipment!

Find a quiet corner in your gym or at home and give this workout a try.

For the full video example of one round click here.

I hope you enjoy it.

Mark

In Other News…

Olympic Weightlifting

October 20, 2021

New Timetable Promotion

August 24, 2021

Gym Time April 2021

April 7, 2021

Lockdown January 2021

January 5, 2021

COVID-19: Customer Guidelines & Your Safety

July 13, 2020

Step by Step Guide.

April 7, 2020
Try before you buy Click here

Recent Community News

For all the latest exciting news, promotions and stories from Lion Fitness check out the stories below

Olympic Weightlifting

October 20, 2021

New Timetable Promotion

August 24, 2021

Gym Time April 2021

April 7, 2021

Lockdown January 2021

January 5, 2021

COVID-19: Customer Guidelines & Your Safety

July 13, 2020

Olympic Weightlifting

October 20, 2021

New Timetable Promotion

August 24, 2021

Gym Time April 2021

April 7, 2021

Lockdown January 2021

January 5, 2021

COVID-19: Customer Guidelines & Your Safety

July 13, 2020

Step by Step Guide.

April 7, 2020

Newsletter

Subscribe to our newsletter and keep up to date with the latest news, offers and promotions

    * Required field

    Contact Us

    If you would like to arrange a free consultation, have a question or would like to arrange a class or personal training session, please contact us.

    Phone 01757 701923
    E-mail [email protected]
    Visit Selby Business Park
    Oakney Wood Road
    Selby, YO8 8LZ
    Social

    Menu

    • Home
    • Our Training
      • Fitness Classes
      • Classes Timetable
      • Personal Training
      • Small Group Training
      • Strength Training
    • Our Community
      • Community Overview
      • About Us
      • Our Studio
      • Lion Squad
      • Meet Our Fitness Instructors
      • FAQ’s
    • Testimonials
    • Training Resources
    • Try before you buy
    • News
    • Contact Us
    Start your journey today! 01757 701923
    © Lion Fitness 2019 | Website crafted by CreatedRed Media | Photography by Lisa Stonehouse | Privacy Policy | Cookie Policy
    Posting....