Do You Suffer From Poor Circulation? Try PHAS Training - Safe For Seniors!

P.H.A.S. Training to Improve Circulation

The PHAS circuit training system is another variation on the traditional circuit training. It alternates upper and lower body exercises throughout the circuit. It works by distributing blood flow between the extremities in an alternating fashion creating a better blood pump distribution in the body. Arguably, th system can also work to better distribute lymphatic fluids and hormones to all parts of the body as well. Limited research supports this fact.

This system of circuit training was popularized originally in bodybuilding by Bob Gajda, a Mr. Universe and Mr. America winner in the 1960s. The idea is to maximize circulation of blood through the body during the entire workout, which is done by attacking the smaller muscles around the heart first, then moving outward.

The idea is to use primarily compound movements for efficiency. The goal is to “shunt” blood up and down the body; this is extremely taxing on the cardiovascular system, but the obvious benefits are a reduction in body fat and, of course, improved metabolic rate. Because each sequential body part covered in each sequence is getting adequate rest between each circuit, strength will be conserved allowing close to maximal strength to be exhibited on the sequential bout.

Here is a SAMPLE PHAS Circuit for Seniors:

Stabilization (beginners)

Ball Dumbbell chest press

Ball Squat

Single Leg Cable Row

Step Up to Balance

Single Leg Dumbbell Shoulder Press

(use 8-12 repetitions)

Here is a SAMPLE PHAS Circuit for Experienced Lifters:

Sequence 1

Overhead press: 8-10 reps

Leg raises: 10-15 reps

Pull-ups: 8-10 reps

Squats: 10-12 reps

Repeat this sequence three times.

Sequence 2Weighted dips: 8-10 reps

Bent over rows: 8-10 reps

Zercher squats: 6-8 reps

French press: 10-12 reps

Reverse curls: 10-12 reps

Repeat this sequence three times.

*Perform the exercises in sequence one for the required number of reps sequentially, and do not stop! Repeat the sequence twice more then move on to sequence two, performing it the same way you performed sequence one. Do not rest during a sequence and do not rest between sequences unless absolutely necessary! After all, long breaks defeats the purpose. Maintain your heart rate at 80 percent of your heart rate max; wear a monitor so you can adjust the pace accordingly. If you are in shape, you will not have to trade heavy weight for a slower pace or longer rest.

For more great PHAS Circuits or more information on how to incorporate PHAS training into your routine – please email us directly: info.cptfitness@gmail.com

Jess Williams CPT CES PES

Carolina Personal Trainer

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