PACE or PEAK
C. Norman Shealy, M.D., Ph.D.
Just a year ago I read P.A.C.E.–The 12-Minute Fitness Revolution by Al Sears, M.D. He starts by saying “Aerobics and Cardio are DEAD”. Of course his 12 minute PACE program is definitely aerobic and cardio-strengthening! The process is fairly simple IF you are willing to MOVE! You build up to 6 minutes of exercise which within the 6 minutes leaves you at maximum shortness of breath. You rest however long you need and repeat the process.
Now, as an avid, life-long exercise enthusiast, I immediately had to try it. Within a short time my Pace program was running at 8 miles per hour for two 6 minute periods. My routine became PACE three times a week PLUS daily
- Walking 45 minutes at a moderate pace
- Three 6 minute sessions on the Power Vibe
- Stretching or yoga 10 to 15 minutes
- On PACE days, 5 minutes on the Health Rider. On non-Pace days, 15 to 20 minutes on the Health Rider
- Five minutes on the Roman Chair
- Five minutes on the Ab Lounger
I was happy with this routine. On the other hand, I was not totally convinced at his recommendation of one gram of protein for every pound of lean body tissue. With a body that is about 155 pounds and 15% body fat, Sears would require me to eat about 135 grams of protein daily. That would be about 12 oz of lean beef steak; or 18 eggs or 7 cups of cashews or 35 tablespoons of peanut butter! My usual diet includes an average of 4 tablespoons of Smuckers peanut butter (16 grams), 4 oz of fish or poultry (8 grams), two eggs (14 grams), an oz of cheese (7 grams), and 6 oz of yogurt (8 grams) and a scoop of Whey Protein Isolate (22 grams)—at most 75 grams of protein. I might get 2 to 5 grams from veggies. With my usual 6 or 7 servings of fruits or veggies, I am quite content, appetite-wise and weight-wise! The only other drawback of Sears’ book is the quality of the binding—it literally fell apart while I was reading it—undoubtedly the worst new book quality I have ever had!
But Pace felt good—even with my “deficient” protein. Then about a month ago Dr. Mercola introduced PEAK. I immediately tried it and was hooked! I found that I could do 8 thirty second bursts of activity at 12 miles per hour, with 90 seconds between sprints. In just 4 minutes of breath exhausting jogging, 16 minutes total, I feel the most energy afterwards that I have ever enjoyed!! The boost in beta endorphins and anandamide is truly delightful. Supposedly, this PEAK program also boosts production of growth hormone. And, it is associated with longer telomeres!! “Our results indicate that LTL is preserved in healthy older adults who perform vigorous aerobic exercise and is positively related to maximal aerobic exercise capacity. This may represent a novel molecular mechanism underlying the “anti-aging” effects of maintaining high aerobic fitness” SEE:
Mech Ageing Dev. 2010 Feb;131(2):165-7. Epub 2010 Jan 12.
Leukocyte telomere length is preserved with aging in endurance exercise-trained adults and related to maximal aerobic capacity.
LaRocca TJ, Seals DR, Pierce GL.
Department of Integrative Physiology, University of Colorado, Boulder, CO 80309, USA.
For the full Mercola article , go to:
Dr. Mercola Fitness
THE BOTTOM LINE IS YOU CANNOT AFFORD TO MISS PEAK!!?
You may need to start as simply as 2 miles per minute once or twice but build as much as you can to 8 thirty second sessions three times a week
May you PEAK in 2011