Publication Date:February 1, 2010 Availability:Usually ships in 1-2 business days
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ISBN13: 9780979470394
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Condition: New
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Product Description PACE is the only doctor-designed program proven to help you reclaim a young, lean and effortlessly energetic body in as little as twelve minutes - guaranteed! PACE is a growing revolution. It's already practised by thousands of people in dozens of countries around the world. PACE overturns years of failed ideas and exercise advice. PACE upends current exercise trends by revealing their flaws and offering a more effective, more natural way of moving our bodies. This book will show you how to replace the flawed and ineffective theories that have been mistakenly accepted without proof with what really works. Join the PACE revolution and your body will soon become naturally strong and resilient. You'll join the cutting-edge group of thousands who now feel energised, motivated, and ready to take on any challenge. And the best news is that joining the PACE revolution takes on average only twelve minutes per day.
Doctor says to prepare for the long term in short burstsMay 15, 2010 Susanna Hutcheson(Midwest U.S.A.) 29 out of 31 found this review helpful
In Sears' book, we discover we don't need cardio, aerobics or weightlifting. He tells us that our society is overweight and out of shape and that these activities only make our problems worse.
I was interested to discover that Sears offers a great way to help yourself avoid a heart attack or stroke. He says that those events can happen when a person is under sudden stress or something happens to cause the heart to beat faster than normal. For example, you've heard of the person who had a heart attack upon hearing of the death of a loved one or perhaps after shoveling snow.
So using his method, you train the heart to be strong and to be prepared for these triggers and you'll safely go through them. "When your heart has the capacity to jump into high gesr whenever it needs to and then recover at a moment's notice, you are in excellent health," he says.
So the routines you learn in the book will help you get your heart in good health in short spurts. He says long duration workouts are unnatural and dangerous.
Sears says your lungs shrink with age and each time you practice extended endurance-related cardio, you're making them even smaller and weaker. His PACE program is designed to solve that problem.
Of regular exercise programs he says, "These misguided forms of exercise downsize your heart's output, shrink your lungpower, and encourage your body to make more fat."
He tells us we can reverse this problem. You don't need to force yourself through monotonous "cardio", aerobics or weight training. He suggests you replace these strategies with activities that mimic your challenges in a natural environment, the results come much faster and easier. On top of that, it takes much less of your time and it's fun to do. This is called functional strength training.
He encourages you to do about twelve minutes of high intensity exercise plus recovery and rest. Moreover, he wants you to change how much you do --- progressively increase your intensity --- and change your routines regularly. A routine should last no more than 15 to 20 minutes.
He says, "Researchers from the University of Missouri found that short bouts of exercise were more effective for lowering fat and triglyceride levels in the blood.4 (High triglycerides dramatically increase your risk of heart disease.) "
Sears adds, "Another study revealed that the duration of exercise routines predicts the risk of heart disease in men. They found that several shorter sessions of physical activity were more effective for lowering the risk of coronary heart disease."
PACE® stands for Progressively Accelerating Cardiopulmonary Exertion. The PACE® program starts with interval training, but takes it a step further.
According to Sears, the key is the afterburn. By limiting your workout to 15 or 20 minutes, you'll continue to burn fat
for at least 24 hours after you finish your exercise.
He also suggests you use your own bodyweight and not weights to exercise for strength. He claims weight lifting is dangerous and unhealthy and gives numerous examples to back him up.
He says, "Many in the exercise industry will tell you that "cardio" is essential for you to burn off your body fat and get lean. Yet there are several problems with this exercise theory.
For starters, consider the experience of bodybuilders. Many of the very leanest people in this sport (some of the leanest people on the planet in fact) insist that part of their secret to getting and staying lean is: "Never do cardio."
He says one of his patients, John Defendis, a world-class bodybuilder, is a staunch advocate of no cardio. "He, like many others in his field, told me that avoiding cardio is the only way to keep your muscle while getting extremely lean."
Science backs him up on this too. A new study shows that the muscles of marathon runners actually shrink. When the muscle biopsies of marathon runners were analyzed, researchers found their muscle fiber size had decreased and atrophied.
What you really need is faster and greater cardiac output. By exercising for long periods, you actually induce the opposite response. You will do much more for your heart by exercising in brief spurts.
One of the things that excites me about Sears philosophy of fitness is his great belief in calisthenics. I personally have found it a powerful way to build strength and endurance. Here's what he has to say in part . . .
"Before the modern fads of aerobics, cardio and weight lifting took over and created the commercialized modern gyms, going to the gym used to mean boxing, wrestling, pushups, chin-ups and calisthenics.
After trying it all myself and testing and researching strength building for 30 years, the best way to build the kind of functional strength that you use in normal daily activities remains good old-fashioned calisthenics.
The Greek word "calisthenics" comes from `kallos' for beauty and `thenos' for strength.2 One minor warning- these exercises are often harder than they look. But practiced over time, they make it easier to perform routine physical tasks, and they improve bone density, metabolism and immune function. They are also at the core of the strength-training program for the U.S. Green Berets and Navy Seals."
Sears is advocating a fitness program that can be helpful in daily living --- it's functional. This is not the case in such fitness programs as running and most forms of weightlifting. There are actually six compound weightlifting exercises that meet our functional moves of everyday living. All others are merely aesthetic. They serve no useful purpose as far as function is concerned.
I don't really agree with Sears in his dislike for weightlifting on the whole. While I think too many people do it simply to look good and muscular or toned, it can serve to make you function much better in your life. I know it does mine. I will grant that calisthenics would likely do the same thing but I happen to enjoy weightlifting and I think that enjoying something is important.
Sears says, "After thirty years of working with extremely fit athletes, patients with failed, diseased or injured hearts and average people in between, one thing is apparent: Doing continuous exercise is a waste of your time and effort."
PACE routines are short. They last from 15 to 20 minutes. He says that long bouts of exercise burns more fat but that the body then must make more fat for the next time you exercise. So, it's a vicious circle that doesn't work in your favor. In fact, long bouts of exercise, especially cardio, works against you.
He wants you to monitor your heart rate and exercise to your maximum. Well, that's fine. But what if you're taking beta blockers or some other prescription drug that won't allow your heart to get into the "zone"? I assume you would use perceived exertion but Sears should have addressed this. As a physician, he's surely aware of this little issue with many people.
Did Dr. Sears persuade me to his way of exercising? Not really. I do believe in short bursts of high intensity workouts. I agree that long workouts are stupid and useless and, moreover, harmful. I also believe that interval training is by far the best method to workout. So I brought these beliefs with me to the book.
What I'm not convinced of is the elimination of weight training and other forms of exercise. (Read Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week to see why.) I also believe that power yoga is an excellent way to stay in shape as it provides strength and toning by your own body weight.
In his previous book there were lots of blank charts to track your workouts and your progress. This book does not contain charts you can use. But, better yet, in the back of the book on page 253, there is a link to a website from which you can download a four-page workbook. It contains workout logs and other highly useful forms to help you personalize your PACE workout.
It does have a decent section on nutrition. I don't totally agree with all he has in this area. But I think each person has to take what he believes will work for him and what's indeed based on "good" science and let the rest go. I do agree with most everything in the book, however.
You may or may not agree with Sears but I highly recommend you read the book and consider what he says. It makes lots of sense.
The human body was not designed to run for miles or to jump around for an hour or some other long drawn out boring workout. We were designed for short bursts of highly intense activity. And, if we fail to make ourselves ready for those bursts, it can lead to a heart attack, among other things.
Highly recommended.
- Susanna K. Hutcheson
This type of fitness works....January 23, 2010 Laura Owen(Norcross, GA United States) 19 out of 21 found this review helpful
I love this program. I have recommended it to all of my friends. I have seen numerous examples of why the information in this book is true. I used to be a marathon runner and fought continuously to keep my weight down. My most effective weight loss program was doing 10 minutes a week of high intensity strength training and ZERO cardio. I was in the best shape of my life. Due to some heavy traveling, I have put back on 15 lbs and I am using this program to take it off. Its effective, leaves you feeling great, keeps you in great shape and it is a very small committment of time. If I had known this back when I ran marathons, I might have saved my knees!
Great stuffFebruary 26, 2010 Jupiter Investments LLC(Raleigh, NC) 10 out of 11 found this review helpful
I have always been bored with cardio so was relieved to see some data and logic backing up the idea that cardio as westerners know it (75% exertion for 20 minutes or more) is not only boring and unnatural but it is deteriorating to the heart, lungs and joints as well. I was already doing interval training (walk/sprints, kettlebells and bodyweight exercises) but after reading this book have tailored my routines to conform with PACE, which basically meant putting more focus on the rest period (I was already progressively increasing the exertion). I also got a heartrate monitor which really helps to keep you in the 80, 90 or 100% exertion zones as well as monitor recovery time.
In just one month my body fat went from low to extremely low, not that that was my aim. I wish I had more fat to burn because I am curious to see how much and how fast it would come off. I am using kettlebells, sprints and biking. I am trying to convert some overweight friends to see if they experience the fat loss too since I don't know if I am typical.
The best workout I have ever hadJune 17, 2010 F. Allbee(North Central Texas) 7 out of 7 found this review helpful
I have been following Dr Sears advice for a couple of years now. I bought this book about two weeks ago, and after my first workout I could tell this would be the one for me. It forces you to increase your intensity level by level. I have never been so tired after such a short workout. I am in the military, so fitness is very important for my career. I would recommend this book to anyone (I already have). Try it, you won't regret it.
I have yet to try some of his supplementing advise, but I am eager to begin. The book introduces you to the Glycemic Load diet which is a lot like Atkins, but much better in my opinion. If you follow this workout there is no way you will remain at your current level of fitness. I love that it only takes 15 to 20 minutes. I will update this as I get further into the workout.
Great Exercise Program!March 14, 2010 KCG(Los Angeles, CA) 6 out of 6 found this review helpful
This program has increased my lung and heart capacity without having to go to the gym for lengthy workouts or running long distances. I feel much less winded after walking up nine flights of stairs at work after five weeks on this program, which only takes about twelve to fifteen minutes three times a week. Before, my heart would continue racing for minutes to recover after doing anything strenuous -- that has now gone down to less than a minute and a half and is still improving. My weight had been holding steady at 166-167 lbs. for at least a year, despite regular workouts, and has now gone down to 161-162, five weeks later, with more muscle and less fat, which is closer to my target weight of 150(I am a 5'8'' 51-year-old male with a medium size frame). I have used a home exercise bike to follow the PACE program in the mornings, but you can do it on stairs, sprinting outdoors, or doing calisthenics -- no fancy equipment required. I highly recommend you buy this book and follow the exercise program. The nutritional program I have not followed so I cannot comment.
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