What Is Peripheral Heart Action?
The term “peripheral” refers to the body’s organs or systems which do not have direct contact with the blood stream like nerves, muscles, glands etc. They are located outside of it. For example, your heart does not directly pump blood through arteries and veins but rather it pumps blood around inside them. Similarly, your lungs do not directly breathe air into the bloodstream but rather they move air around within the blood vessels themselves.
When you exercise, your heart beats faster than normal because it wants to get oxygen into your cells so that you can function properly. Your muscles contract harder to squeeze more oxygen and nutrients out of food and drink you eat. Blood flows from these tissues back into the rest of your body where it is pumped back out again through the circulatory system. When all of this happens, you are exercising your muscles and your heart is working hard to keep everything running smoothly.
But what if instead of pumping blood around inside the arteries and veins, your heart were pumping blood directly through them?
That would mean that you could run faster, lift heavier weights or perform other physical activities without having to exert yourself at all!
That is exactly what happens with PHA training. Instead of your heart working harder to pump blood into your own arteries and veins, it instead pumps blood directly through other parts of your body! This means that you can perform exercises at a much lower rate and still get a great workout. It also means that people who are unable to do normal exercise will be able to train themselves very easily.
The reason why your heart does this is because of the unique nature of the blood vessels in your body. Your capillaries are extremely small, so small that only red blood cells, which are also small, can get through them. Plasma can’t get through them at all. Arteries and veins are larger so that other components in the blood, such as plasma and white blood cells, can pass through them.
Using PHA Training for Your Workouts
The process of using PHA training is very simple. You strap on a vest or use some other similar device to make sure that your heart is working properly. Then you pump blood into and out of your arteries and veins as you would during a normal workout. Finally, you pump blood directly through your body’s capillaries.
This process sounds quite easy but it does require some concentration on your part. You also need to learn how to do it properly and how to maximize your PHA sessions. Most importantly, you will only be able to use this type of training for a short period of time because using your body in this way can lead to unconsciousness or even death.
Some people also believe that you can over train if you perform too many PHA sessions in a row. This is another reason why it’s important to keep the number of these sessions low. Your heart is always working but the rest of your body is not. You can easily train your arms and legs without actually exercising them.
The following are some techniques you can use while performing PHA training.
Standing PHA Exercises
These exercises basically involve you standing in one place and pumping blood directly through your body without moving at all. You can also use these techniques while you walk or run. There are many different types of exercises you can do using this method:
This is a low-level form of exercise which involves walking laps around a room or a track. You can increase the intensity by running the laps instead of walking them.
For this technique, you wear a weight vest to make the exercise more difficult. It also helps if you have a partner who can apply resistance to your movement as you walk, such as by pushing on your back or pulling on your arm.
You can also do resisted running in the same way.
To perform static squats, stand with your legs shoulder-width apart with your back straight and your arms by your sides. Then lower yourself into a squat position while keeping your back straight. Hold that position for a few moments before returning to a standing position.
Resisted Static Squats
This exercise is similar to the static squat except that your partner applies resistance to your movement while you’re in the squatting position.
This exercise is similar to the static squat except that you’re going to be lunging forward instead of squatting. Stand with your legs shoulder-width apart and take a large step forward. Bend both of your knees until your back knee is almost touching the ground. Hold that position for a few moments before stepping back to your original position and lunging forward with the other leg.
Resisted Static Lunges
This exercise is similar to the resisted static lunges except that your partner applies resistance to your movement while you’re in the lunging position.
Lower-Body PHA Exercises
These exercises focus on training your legs without actually involving any other muscle groups. You can use these techniques while you walk or run. There are many different types of exercises you can do using these methods:
This involves performing static squats or lunges while you have a weight attached to your back or your arms held out to your sides for balance.
This involves performing static squats or lunges while carrying a weight in each hand.
This involves performing static squats or lunges while holding a weight out in front of your body.
This exercise is similar to the resisted walking technique except that you’re going to be static squatting or lunging instead of walking or running.
Sources & references used in this article:
Peripheral heart action (PHA) training as a valid substitute to high intensity interval training to improve resting cardiovascular changes and autonomic adaptation by A Piras, M Persiani, N Damiani, M Perazzolo… – European Journal of …, 2015 – Springer
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Effects of anaerobic exercise on the immune system in eight-to seventeen-year-old trained and untrained boys by SR Boas, ML Joswiak, PA Nixon, G Kurland… – The Journal of …, 1996 – Elsevier
Physical exercise and immune system function in cancer survivors: a comprehensive review and future directions by AS Fairey, KS Courneya, CJ Field, JR Mackey – Cancer, 2002 – Wiley Online Library
ERS statement on exercise training and rehabilitation in patients with severe chronic pulmonary hypertension by E Grünig, C Eichstaedt, JA Barberà… – European …, 2019 – Eur Respiratory Soc
Postmenopausal hormone replacement therapy modifies skeletal muscle composition and function: a study with monozygotic twin pairs by PHA Ronkainen, V Kovanen, M Alén… – Journal of Applied …, 2009 – journals.physiology.org