TargetWoman - Portal for Women

PACE Progressively Accelerating Cardiopulmonary Exertion

TargetWoman is a portal dedicated to Women - Pages of lasting value on issues women care about.

PACE Progressively Accelerating Cardiopulmonary Exertion
PACE is a unique workout programme that features a short burst of intense exercises with incredible results. Read on to find out more about progressively accelerating cardiopulmonary exertion program.

PACE or Progressively Accelerating Cardiopulmonary Exertion, designed by Dr. Al Sears, is an intense workout programme that lays out a step by step plan to lose fat in a short duration while protecting your heart from heart attacks. PACE program does not demand long hours of workout to lose weight.

Just set aside as little as 12 minutes a day and you are on your way to achieving the fit figure that you long for. PACE program brought a huge change in the way people exercised and challenged the age old view that lengthy workouts lead to better results.

Traditionally, most workout programs such as aerobics and cardio training stretched for more than an hour a day to reach a desired fitness level. PACE involves short intense bursts of one or two minute workouts that allow maximum exertion followed by short recovery and then the repetition of the exercise with raised intensity until one reaches exertion point. The whole session should last no longer than 20-minutes. But how can a 12 to 20 minute intense exercise with rest periods work better than a lengthy session of workout? Let us understand the logic advocated by Dr Al Sears.

Progressively Accelerating Cardiopulmonary Exertion

Normally during the first 20 minutes of the workout, our body draws its energy from carbohydrates and then shifts into fat burning mode. So we all believe that, longer sessions of workout are more effective in burning off the fat and short burst of exercises will only help in spending the carbohydrates consumed.

But, when we are working out for long hours and eventually losing fat, the body will start accumulating fat so as to prepare our body for the subsequent sessions of exercise. In other words, the body will replenish the lost fat, instead of muscle, to help us face the next session of workout. This way we are caught up in cycles of losing and gaining weight. But PACE programme works against the fat build up to induce weight loss.

PACE recommends a 12 minute workout having short burst of intense exercises with recovery periods in between. The duration suggested by Dr Al Sears will work on the carbohydrates. But, how does it help us in burning off fat? According to PACE, we start to burn fat after the workout, but not during the workout.

The short and intense exercise consumes only the Carbs and hence body will make all efforts to recoup the same by drawing energy from the existing fats. Thus body is burning the fat gradually throughout the day.

PACE workout

The benefits of Dr Al Sears PACE programme goes beyond weight loss and helps in increasing lung capacity. The typical aerobics and long hours of endurance training will only limit the person to work within his or her aerobic capacity whereas PACE works upon improving the lung capacity thus saving the heart from heart attacks.

Since PACE incorporates exercises of varying intensities gradually increasing the exertion levels, it trains your lungs and heart to cope up with the increased activity and thus expands the lung capacity.

As you widen your limits by progressively increasing the intensity, your lungs start to take in more oxygen and your heart can pump more blood. At the end, the reserve capacity of the heart is raised and you are better equipped to deal with the stress there by protecting yourself from heart diseases.

PACE program - a step by step guide

The best part of PACE programme is that you can choose any form exercise, sport and exercise equipment and adapt it to the PACE method. But the key to achieving success lies in progressively increasing the intensity and also changing the form of exercise from time to time. You can go for sprints, treadmill, trampoline, cycling, swimming, stationary bike, stair climbing, elliptical machine, kettle bells or similar activities.

If you have been sedentary all along and are a beginner, you can start with modest walking. The whole idea behind the PACE programme is to keep on increasing the intensity to raise the exertion levels and thus induce quick weight loss along with increased lung capacity.

This is the sample work out under PACE programme. Let us base the example with sprints, the workout for first two weeks may be planned accordingly.

Warm up (3 minutes)
Exertion - 4 minute sprint
Recovery ( until heart rate has come back to 20% of your maximum heart rate)
Exertion - 3 minute sprint
Exertion - 2 minute sprint
Exertion - 1 minute sprint

Walk or stretch yourself for two minutes and wrap up. Remember that while you are on recovery, you are still moving, but at a very slow pace. In other words, you are shifting between high intensity workout and exercise with easy pace during exertion and recovery periods respectively.

Change the exercise from sprint to any other form like treadmill or running after two weeks and also remember to increase intensity level. For example, if you have been working at level 7 on treadmill for first two weeks, increase it to level 9.

Before you start on PACE program

1. Always consult your physician before starting the PACE programme. Get your fitness levels checked and seek medical advice before starting high intensity workout.

2. Play safe, always begin with comfortable range during the first week of the programme and gradually challenge yourself as you progress.

3. Discontinue the exercise at once if you feel giddy, light-headed or nauseous during the workout.

As the name suggests, cardiopulmonary exertion involves stimulating the heart and lungs to work harder, speeding up the breathing and pulse. The workouts are shorter as the time from peak exertion and resting is lesser. It rests on the premise that exercise can work dramatic results on the body; only when it is doing a different exercise over time.

Top of the Page: PACE Progressively Accelerating Cardiopulmonary Exertion
Tags:#PACE #Progressively Accelerating Cardiopulmonary Exertion #PACE program #PACE workout
More on Women's Diet and Fitness Women Fitness
Posture Correction
Qigong Exercises
Five Tibetan Rites
Piloxing Workout
Karate For Women
Self Defense for Women
Krav Maga
Circuit Training
Interval Training
Hybrid Workouts
Barre Workout
Eskrima Workout
Learn Tai Chi
Indoor Rock Climbing
Reducing Body Fat Percentage
Fat Burning Zone
PACE Progressively Accelerating Cardiopulmonary Exertion
Non-exercise Activity Thermogenesis

Women Fitness
Morning Exercise and Metabolism
Choosing Fitness Center
Fitness Center for Women
Fitness Weight Loss in women
Home Fitness Equipment
Kid Fitness
Gym Safety Tips
Building Lean Muscle
Lose Belly Fat
Flat Belly Tips

Exercises for Women Exercises for Women
Toned Arms for Females
Hip Flexor Strengthening
How to lose Muffin Top
Plyometric Exercises
Flexibility Exercise Program
Belly Bloat
Body Sculpting Exercises
Core Strengthening Exercises
Core Strengthening Benefits
Exercise for Seniors
Fitness Exercise Articles
Anti Aging Exercise
Rebounder Exercise
Jogging Exercise
Flat Stomach Exercise
Knee Exercise
Butt Exercise
Weight Exercises for Women
Chest Exercise for Women
Stretching Exercise
Lower Back Exercise
Hip Exercises
Leg Exercise
Abdominal Exercise
Face Workout
Face Exercises Benefits
Double Chin Exercise
Eye Exercise Benefit
Thigh Exercises
Stair Climbing Exercise
Isometric Exercise
Pilates Exercise
Magic Circle Exercises
Rotator Cuff Exercises
Arm Exercise
Kegel Exercises for Women
Carpal Tunnel Exercises

Exercise Equipment
Xiser Workout
Foam Rolling Exercises
Rowing Exercise Machine
Elliptical Machine Benefits
Stepper Exercise Machine
Dumbbell Exercise
Weight Loss Calculator
Strapless Heart Rate Monitor
Home Exercise Equipment
Recumbent Exercise Bike
Resistance Exercise Band
Weight Lifting Exercise

Ball Exercise
Kettlebell Exercises
Medicine Ball Exercises
Swiss Exercise Ball
Kamagon Ball Workouts

Top of the Page: PACE Progressively Accelerating Cardiopulmonary Exertion
Popularity Index: 101,439