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Ways to Use PACE: 12-Minute Fitness Revolution System for Exercise


All About PACE: The 12-Minute Fitness Revolution System for Achieving Your Exercise Goals

Dr Al Sears, PACE®: 12-Minute Fitness Revolution is a program that shuns conventional aerobic and cardio duration programs in favor of short intense exercise. It can be used in many ways but here I explore how to adapt it for use in different types of workout methods and equipment.

The long-term impacts on our bodies of prolonged workout sessions have been a concern of the medical profession for years. My husband is - maybe was now - a runner, and his knees are pretty much "blown" after all those years of pounding the pavement. It's all he can do to walk on the treadmill.

Recent studies are showing any activity lasting longer than 20-minutes can impair your vital organs and be detrimental to the results you're expecting by exercising.

But most of us are just looking to keep fit and/or lose weight and Dr Sears PACE® program focuses on progressive intensity workouts in short intense durations of a few minutes.

P.A.C.E. stands for Progressive Accelerating Cardiopulmonary Exertion.

The whole premise of the system is to exert bursts of intense exercise on the body of around 60-seconds, and then recover back to rest and do it again at an increasing level. A workout should not last any longer than 20-minutes and as in the title for many programs 12-minutes is sufficient.

Let's be clear there is nothing inherently wrong with cardio training - exercising gets you fit and helps you to lose fat. But the key is the type of cardio exercising and this is where PACE® parts company with the traditional long duration - 30 minutes or longer - workouts.

Long durational aerobics and cardio don't burn fat the way you want. And this is especially important of you're looking for an exercise for weight loss program.

Discover more about using Pace®: The 12-Minute Fitness Revolution Exercise Program for Weight Loss here.

With this introduction as a backdrop let's take a look at the PACE®: 12-Minute Fitness Revolution program and how it can benefit your fitness level for what you want to achieve.

Say goodbye to aerobics

Say goodbye to aerobics

Does exercise run your day?

Do you find yourself scheduling your day around your workout? Up at 5:00am so you can get in 45-60-minutes of your cardio or aerobics exercise before starting your day? Been there done that.

Or maybe your lunch break is all used up by a trip to the gym? For those of us not early starters or midday exercisers we grab our workout time in the evening and then eat late and skip socializing.

The PACE® system lets you schedule your exercise to fit your day.

With most of the workouts only taking 12-15-minutes - and the rest of them less than 20-minutes - it's tough to convince anybody (including yourself) you can't find time in your day to squeeze a session in, right?

And when you look at the other benefits to your body of this fitness program then it's tough to brush off the small commitment of time - especially when the PACE® program can be done on your terms.

Walking is a great start for PACE

Walking is a great start for PACE

Walking as part of PACE®:

There are many of us at a fitness level far from readiness to enter a marathon or pound out an hour-long session amongst the "six-pack abs" gang at the local gym. Just being able to walk 45-steps is a major effort for some and then filled with anguish and dread.

Dr Al Sears PACE®: The 12-Minute Fitness Revolution system recognizes we're all at different stages and success can be achieved even with a modest walking program. The progressive focus of the program provides movement towards ever increasing exertion - but at your own pace - pun intended.

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From a practical viewpoint walking for just a few minutes and then resting a few more starts the exercise routine. This is what Al Sears, MD calls "walking PACE®."

The goal of this starter program is an easy 10-minute workout where you only slightly tax your body with a light routine. Walking around your block or on a treadmill is fine - whatever works for you. The PACE® system sets out specific charts and exercises for a starting program.

Many people on a diet plan want to introduce an exercise program as it helps maintain ideal weight, and PACE® walking makes an ideal beginning program for folks that haven't exercised in years if at all.

Just be sure to check with your Doctor before starting any exercise program if you have any health conditions or on medication, overweight, or haven't had a medical checkup in a few years.

Exercise to Play Your Sport:

Many people play a sport to exercise and achieve a good level of fitness but when you think about what professionals do it sort of doesn't make sense.

Top athletes perform hours of training in preparation for their sport. And while I'm not suggesting your aspirations rise to a professional level for the chosen sport you enjoy playing, the PACE® system offers a perfect quick daily routine to achieve a high level of preparation for your sport.

The PACE®: 12-Minute Fitness Revolution can be used to strength your heart and increase lung capacity so you can play harder and longer at your sport. Any sport where short bursts of energy and pace are required such as soccer, sprinting, football, tennis, etc, can benefit from the program. One caveat though is it's not for long distance running such as marathons.

Trampoline for PACE Fitness Routve Image

Trampoline for PACE Fitness Routve Image

PACE is adaptable to Your Favorite Form of Exercise or Equipment:

My favorite benefit of Dr Al Sears, PACE®: 12-Minute Fitness Revolution program is it's adaptability to many varied types of exercise and equipment.

Let's face up if you work out every day it can get pretty boring to do the same exercises on the same equipment. You become stale and eventually might not even look forward to the session. With PACE® you're not limited to repeating each workout in the same manner - in fact look at the list below to see opportunities for adding excitement to your fitness regime.

You can take any 12-minute workout routine from the system and adapt it to any of the following sports and exercise equipment:

- Running - sprints not long jogs

- Treadmill - if you can't get outdoors

- Swimming

- Stationary Bicycle

- Outdoor Bicycle

- Jump Rope - isn't as easy it you would think.

- Elliptical Machines

- Stair-stepping

- Trampoline

- Calisthenics

- Kettlebells

The PACE® system materials include instructions on adapting the workouts to these different athletic forms and gym equipment.

Pace Exercise Program Samples

These videos show you some of the exercises you'll do as part of your PACE exercise program.

More Resources for Exercise for Weight Loss and Fitness

  • Exercise vs. Diet in Weight Loss
    It is estimated that 55% of the adult population in the United States are either obese or overweight (National Institutes of Health, National Heart Lung, and Blood Institute, 1998). Obesity substantially increases an individual's risk of suffering fr
  • Lose Weight by Burning Fat While You Rest
    "Lose weight by burning fat while you rest" sounds like a hype-ridden sales headline - or is it? What if it was true? Studies have begun to reveal the optimum amount of exercise needed to burn fat and the answer is not what you might think.

Reader Feedback

ShriyanNayna on January 20, 2012:

A very informative lens :) I have the pace program but wasn't sure whether to use it everyday and also great tips on the different ways to use it !Thank you.

E L Seaton from Virginia on April 15, 2011:

Hmmmmmmm, this may just work. Thanks for sharing!

EllipticalTrainersGuide on April 06, 2011:

never heard of this and now I have addded it to my workout routine

hypnosis4life (author) on March 31, 2011:

Thank you all for your comments - I'm glad you're enjoying a different perspective on exercising. I find it easier to look forward to 20 minute sessions than burning out for 45 minute workouts.

HomeGym LM on March 28, 2011:

You don't need to spend time in a gym or sweat till you drop.

But like me I love weightlifting and feel trapped in the moment.

Great page and helpful facts.

itsmuzza2011 on March 17, 2011:

great lens full of interesting items well done

BadSoulPhotography on February 20, 2011:

Interesting material

glowchick on December 19, 2010:

Very interesting lens :)

Katrina Marie Britt from Oregon on November 01, 2010:

Nice lens, I do short and fast workouts using belly dance moves. Try shimmying for 12 minutes straight. :)

anonymous on October 30, 2010:

Great workout tips and videos are good to show technique. Good job!

anonymous on October 29, 2010:

Yes, this is useful information, Like the section that asks: "Does exercise run your day?" To some that might be a strange question, personally, I know a few people who suffer from this and that's reason it stands out to me.

Anyway this is a Wonderful Lenses full of Useful Information!!! Thumbs Up!

solidmanxyz on October 13, 2010:

Amazing information on how to obtain six pack abs. I'm really all about how to get abs now. So much so that i even created my own lens on it: six pack abs, thanks.

SAMEPRINCESS10 on September 30, 2010:


Grahans LM on September 19, 2010:

Great lens ...nice way of working out!

pylemountain1 on September 11, 2010:

Interesting concept for working out. I'll have to consider this more in the future. I especially liked the idea of working out less time - so we don't impact our bodies in negative ways.

hypnosis4life (author) on April 11, 2010:

Agreed it doesn't work for distance runners. But when you're fifty and your knees are shot to pieces because of all the miles you've packed in then you can use this exercise.

BPninja on April 06, 2010:

wow, that's a bit of a different approach to the way I exercise. I'm a distance runner and don't feel comfortable and in rhythm until i've dome at least 5 km. interesting though

Amooor on April 02, 2010:

great job, i love it

thanks alot


personal fitness

Amooor on April 02, 2010:

great job, i love it

thanks alot


personal fitness

RobW1 on February 17, 2010:

Great lens, and very informative! Blessed!

Zion on February 14, 2010:

Wow! I really like your lens! Very informative!...

I'll keep reading & I'll share this lens to my subscribers.

Thank you so much!


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jthyde on February 08, 2010:

Until I hit 30, I didn't think I'd ever gain weight. That's when Mother Nature lowered the boom and shoved my my belt line under a new and growing my paunch. I've talked to my doctor and pharmacist and they both said that if you use a program like this and stick to it, you'll achieved your goals. I've got bad knees, but a I use a no-impact walking machine, but not a lot of time to use it. This fits the bill perfectly. I've looked at hundreds of different programs, but this is something altogether new and unique, a great program. You owe it to yourself to take a serious look at this program. You won't regret it.

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