Do you want a workout that burns fat more efficiently than other types of exercise—and is less boring? We’ve got just the workout for you, regardless of your fitness level. This amazing time-saving exercise program was created by Al Sears, MD, an integrative medical practitioner and the author of PACE: The 12-Minute Fitness Revolution (Wellness Research and Consulting). PACE (Progressively Accelerating Cardiopulmonary Exertion) is all about alternating periods of exertion at high intensity with periods of recovery. It’s based on the principles of interval training, a type of training used by athletes to improve performance, and adapted so that people at any fitness level can get a great workout in a short amount of time.

GETTING STARTED

PACE can be done with any type of aerobic activity, such as walking, jogging, swimming or biking—at home, outdoors or in the gym. The workout includes periods of exertion and periods of recovery (as much time as you need to catch your breath). You need to push yourself to improve your fitness. PACE helps by giving your workout a framework—with prescribed periods of exertion and rest.

Follow these steps (which use walking as an example) to get started…

1. Find your resting heart rate. This is the number of times your heart beats each minute when you are at rest. Find your pulse by placing your index and middle fingers either on your wrist or neck. Count the number of beats in six seconds. Multiply by 10. Write down this number.

2. Warm up. Walk at a moderate rate for two minutes.

3. Gradually increase your level of exertion. If you are out of shape, increase your walking speed slowly. You will begin to sweat, your face may feel flushed, and your breathing will get faster and deeper. Increase your intensity until you feel winded and have trouble speaking. The amount of time it takes for you to get to this point depends on your fitness level. Some people will feel winded after just a few seconds of exertion. For others, it may take a minute or two.

4. When you reach this level of exertion, determine your maximum heart rate (based on the instructions for finding resting heart rate above). This number is your maximum heart rate achieved during exertion. Record this number. Slow down.

5. Recovery time. Starting at your maximum heart rate, record how many minutes it takes for your breathing to return to normal while walking slowly.

6. Repeat the process. Your goal with PACE: To increase your periods of exertion (work toward four minutes)…and observe both your resting heart rate and your recovery time decrease, and your heart rate during exertion increase.

PUTTING IT ALL TOGETHER

A sample workout might look like this…

Set 1

  • A two-minute warm-up
  • Exertion for four minutes
  • Recovery

Set 2

  • Exertion for three minutes
  • Recovery

Set 3

  • Exertion for two minutes
  • Recovery

Set 4

  • Exertion for one minute
  • Recovery

Practice PACE three times a week for three weeks and see how your numbers (resting heart rate, maximum heart rate and recovery time) change. Note: Check with your doctor before starting this or any exercise program.

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