PACE vs HIIT

man-doing-pushup-header

DM asked me, “What makes PACE unique? ”

He said: “It’s a way of doing more intense interval training” …

did not want to interrupt, but I had to stop DM, one of the guys from my staff, there same. That’s what everyone thinks. That PACE it is intervals. But it is very different.

It is true that like PACE , high intensity interval training (HIIT) uses high effort at short intervals. But it is not the right starting point for everyone. And it is not PACE .

The problem with HIIT is that the typical American deconditioned can not run eight 100-yard sprints. They are not willing to make extreme workouts.

This is why I developed PACE . I designed it to work for anyone at any fitness level. No matter what your present condition PACE still it works.

In helping people at that level of fitness, I discovered that the journey was higher than the target. This is what I mean by this …

The number one predictor of how long you will live is lung capacity. When I heard that, I thought that exercise training had focused on the wrong issue. cardiovascular endurance training does not make strong and healthy lungs. They are shrinking.

So I started thinking, how do the lungs of strong people so they can be healthier? What I did was borrow my knowledge as a strength coach and physical condition and put together with the science that I learned from a doctor.

So I’ll ask 😕 How power is built in any organ or muscle

You do the same thing parents have been teaching their children for generations to build bigger muscles.

If my son wanted big biceps, I would not have to lift a weight of half a pound of 10,000 times. You say to challenge your muscles progressively by adding increasing amounts of weight. This increases muscle mass. Your muscles get bigger and more prominent.

That’s what PACE makes the lungs. I challenge progressively maximum cardio pulmonary output through effort.

had a patient who weighed 250 pounds. His starting point to become fit and slim was walking for 45 seconds. That’s all I could do. That led to her maximum cardiopulmonary effort and she was breathless and panting. So she would rest, and then do it again.

Walk for 45 seconds is not exactly high intensity interval training. But gradually it challenged its output bit by bit, turning his heart and lungs in the giant processing engines.

After two years, he was 98 pounds lighter heart and lungs were much stronger with a lot of spare capacity.

PACE works without problems start, as long as you progressively challenging its maximum power with incremental increases.

The second component of PACE is the acceleration.

As increases maximum power want to speed up the time it takes to get there.

In other words, if it takes five minutes to get out of breath and panting, you want to speed up the time. Trying to reach that level in 4 minutes and then 3 and a half minutes. You do that by accelerating their efforts.

Or, if it normally takes two minutes to your heart back to normal after a series of exercises, shorten that time. Give your body the signal that has to adapt, and it will.

Here is why it is important acceleration.

By training to expand its maximum production cardiopulmonary, to expand its reserve capacity. That’s the energy and additional power is drawn when a traumatic incident or facing extreme stress.

The faster you can access that energy and power, the more it is protected from a heart attack. The reason why many people have heart attacks is not their lack of resistance. Is a lack of access to its reserve capacity fast enough when there is a sudden challenge.

Therefore, it is not enough just to build reserve capacity. It is important to be able to access that capacity almost instantaneously.

The unique design of PACE progressively build its reserve capacity and accelerate the body’s ability to access it almost instantaneously.

But there is another benefit that I’ve found you get instant access to energy … that makes you feel good. You hop right out of bed in the morning, ready to go. It gives a feeling of well-being … as you can now enjoy all the good things that life has to offer.

To begin with PACE here is an example of his first training session. It is a unique period of continued recovery effort.

  1. Take your pulse and determine your resting heart rate. The easiest way is to feel the pulse just next to the trachea. Count the number of beats for 6 seconds and multiply by 10. This is your resting heart rate per minute.
  1. Now walk, run, sprint, no jumps, using an elliptical, swim, or whatever you can handle machine. Start at a speed and intensity level that feels comfortable to you.
  1. rest and recover.
  1. Click another set and increase their level of effort until it is panting and breathing a little. Note the time it takes to get to this point.
  1. At this level of effort, stop. Now check again and determine your heart rate.
  1. then recovered.
  1. Do a second set but increase the intensity again until you are out of breath.
  1. Lost again.

That’s it for the first time.

Tomorrow, do this again, with a focus on slightly increase the challenge every time. So each session, incremental speed your recovery effort or form.

If you want to learn some good PACE exercises, go to my YouTube channel: https://www.youtube.com/user/AlSearsMD/ videos . I have over thirty different exercises and a complete workout to get you started.

To your good health,

Al Sears, MD

Al Sears, MD

Add a Comment

==[Click 2x to Close X]==
Most Popular Today!

Sorry. No data so far.