Exercise has numerous benefits. It increases metabolism, strengthens and tones muscles, improves circulation and joint range of motion. (ROM) Whether you’re running, strolling, weightlifting or cycling, muscles are contracting and relaxing. Those constrictions may be benefit you more than you suspect.
You may not have heard about peripheral heart action (PHA) but it may be the best reason to exercise.
What is PHA?
During muscle contraction, blood is caught within the muscle where the oxygen in the blood is quickly depleted to convert glycogen into the energy needed for the muscle to contract.
When the muscle relaxes, the venous blood is released carrying toxins and acid away and newly oxygenated blood flushes into the muscle.
It is the very act of muscle contraction and relaxation that make up PHA. For example, if a soldier stands at attention for too long, she may pass out. Why? Because the heart isn’t designed to pump blood efficiently through the body alone, it needs muscle movement. Without this movement it is hard for the venous blood to release its toxins into the lymphatic system to ultimately leave the body through urine and perspiration.
What is the lymphatic system?
Lymph is a clear fluid that rids the body of toxins. A lymph carries dead cells, viruses, fat and bit of undigested food that seep through the stomach wall away. With T- and B- Lymphocytes, lymph is one of the first lines of defense for your immune system. The most recognizable example of lymph cleansing is the common cold. The lymphatic system is hard at work keeping you immune from disease and toxins.
Are you wondering what this really has to do with exercise? More than you can imagine. By way of muscle contractile, the valves in the lymphatic system open and close allowing the lymph fluid to move the toxins through your body and eventually exiting through urine and perspiration.
Rebounding is one of the most common methods of lymphatic health exercises
By bouncing up and down on a rebounder, the fluids are pushed against the one-way vales that are placed throughout the lymphatic system. When these valves open they allow the fluid into the next chamber. Then as the muscles relax, the valves close until the next contraction.
Nearly all exercise can help to move lymph fluid through the body, but rebounding has been considered the most effective by far.
Rebounding is not the only way
An effective and well thought out circuit training program can give you wonderful benefits as well as cardiovascular fitness.
Developed by Dr. Robert Gajda, a former body building champ, the PHA system can assist with all your fitness requirements: strength and conditioning, cardiovascular fitness and lymphatic exercise. Consult your physician to see if you are fit enough to use the PHA system.
What is the circuit training program?
The system is based on numerous sets of 3 to 4 exercises per set. Each sequence starts with a primary exercise (squats, bench and leg presses, jumps and military presses), a secondary exercise (lat pulldowns, leg extensions, hamstring curls, hip extensions), a recovery exercise (abs, lower back and calves) and isolation exercise (biceps, trips).
Perform each sequence in order then repeat 1 or 2 more times depending on how many sets you want to complete for continuing on to the next sequence. (I prescribe beginning with one or two sets of each sequence and no more than four sequences per workout). Perform no fewer than 10 and no more than 15 reps per movement. As your body adjusts, you will be able to work in any rep ranges needed depending on your goals.
- Squats, lat pulls, spinal extensions and triceps push downs.
- Seated press, hamstring curls, calf raises and dumbbell twists
- Military presses, leg extensions, and triceps extensions
- Leg presses, seated rows, abs and bar twists.
Fantastic health benefits can be seen from using a PHA, a model that can bring an invited change.
Try to keep in mind that the sky is the limit. With a little imagination, PHA can take your workouts to the next level. Be sure to always check with your doctor before starting this, or any other exercise routine
by Robert Bresloff
Article contributed by BabyBoomer-Magazine.com