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Bodytalk
Question: Are peripheral heart training and circuit training the same thing? Two training methods
that enhance heartAnswer: Peripheral heart training and circuit training are very similar, although they do differ somewhat. The goal of both training methods is to build muscle while simultaneously improving cardiovascular fitness.
Here's how they differ. PHT involves doing one set of an exercise for the lower body, followed immediately by one set of an exercise for the upper body. There is no rest between sets, and only a very brief pause after the completion of the two sets. You continue this pattern until you've worked all the major muscle groups three to four times.
Circuit workouts involve doing one set of a resistance exercise followed immediately by a 30- to 45-second bout of aerobic exercise -- usually, but not always, jogging on a circuit track or treadmill. Other possibilities include stationary cycling, jumping rope and stairstepping equipment. Walking is not recommended, as it doesn't increase the heart rate fast or high enough. Again, you continue until you've worked all the major muscle groups three to four times.
Circuit training is recommended for people who want to strengthen their hearts and lose body fat. The intermittent aerobic exercise keeps the heart rate up, which better promotes fat burning.
Peripheral heart training does not burn body fat quite as effectively. PHT is better for individuals who want to maintain their body composition (fat to lean ratio) and also strengthen their hearts.
Both systems are equally effective at building muscle.
Q: What's the best way to hold the weights when performing a biceps curl?
A: There is really no best way to do a biceps curl. Of the two ways to do this exercise, both are equally effective at strengthening the biceps muscle in the upper arm. When you hold the weights with the palms facing forward, in a supinated grip, there is more muscle involved in the movement, but this position makes the curls harder to execute and therefore limits the number of reps you can do. When you hold the weights with the palms facing inward, in a neutral grip, there is a smaller degree of muscle involvement required to complete the move. This exercise, known as "hammer curls" is easier to perform, which results in the lifter being able to perform more repetitions.
Avoid doing both forms in one sequence of curls -- that may compromise your results. Although it's OK to perform both types in one workout, be sure to do them in independent groups. You may also combine the two movements in one repetition, by starting the exercise with a neutral grip and steadily rotating your hand as you lift, so that when you reach the top of the movement, you are using the supinated (palms up) grip. Reverse the rotation as you lower the weight. This method enables the lifter to use a heavier workload, while maintaining the ability to perform a higher number of reps.
It's also important to follow the carrying angle when doing both types of curls. That means that at the beginning and end of each repetition, the shoulder, elbow and wrist are in a plumb line to the floor -- in other words the wrist is directly below the shoulder.
When the palms face down toward the floor, it's no longer considered a biceps exercise. However, this pronated grip position is effective at strengthening the forearm muscles. You'll need to use a much lighter dumbbell than the one you used for biceps curls.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.