Heart Health and Weight
For heart health and weight loss you need to huff and puff, like the Big Bad
Not so you can blow the little pigs house down, but to
build lung power, improve your arteries, heart and brain
maybe even convince your body to shed a few pounds of
You may be surprised to learn that by adding four or five
short bursts (30 seconds) of huff and puff intensity,
each followed by resting for up to two minutes, your body
will repay you with exceptional heart health and weight loss
as a bonus!
For years the experts have preached that the
longer you exercise, the better, but the recent research
reveals a different story.
A Canadian study compared individuals who did 30-second
"all-out" sprints three days a week to a group who worked at
moderate-intensity for 40 to 60 minutes five days a week.
The sprinters, who exercised for only a fraction of the
time, improved just as much as the long duration exercisers.
Another study published in the Archives of Internal
Medicine showed that men and women who exercised at a
higher intensity had lower blood pressure, lower
triglycerides, higher HDL (good cholesterol) and less body
fat than the moderate intensity exercisers.
Alan Sears, M.D., founder and director of The Wellness
Research Foundation in Florida, who has been touting the
high intensity exercise for heart health and weight loss for many years, explains
how it works.
"Our ancient ancestors never ran long distances without rest
or recovery. Their exercise was primarily hunting with short
bursts of exertion, followed by periods of rest."
According to Dr. Sears, the problem of doing long sessions
of aerobic exercise, such as walking, cycling or using the
elliptical machine, is that after about 15 to 20 minutes our
bodies switch from burning glycogen (a form of glucose) to
burning fat for energy.
In the past this has been looked upon as a good thing, but
did not take into account how our metabolism works.
Dr. Sears says, When you burn fat, this sends a signal to
your body to conserve fat for a future need.
However, when you use the short huff and puff high
intensity routine, your body starts burning fat after
your workout to replace the lost glycogen from your
muscles/liver that it has just used up during your training.
And it will continue to burn fat for 24 hours after you have
finished your training!
After a few weeks your body gets the message that it doesn't
need to store fat because it doesnt need it for fuel during
the short term exercise.
Short bursts of high intensity exercise can also help
increase your lung volume, which according to the famous
Framingham Heart Study, is the best predictor of longevity
and absence of disease. When your lungs shrink, your oxygen
supply plummets, which makes you tired, sluggish and ready
According to Dr. Sears, the big mistake with aerobic
jogging is fat utilization. Once you pass the 15 to 20
minute mark, you start burning fat during exercise.
But this tells your body you need fat to burn as fuel during
exercise. As a result, your body will make and store more
fat to prepare for your next run or aerobic workout -- a
never-ending cycle making it impossible to get rid of that
stubborn fat that never seems to go away.
PACE® exercise weight loss routines are never more than 10 to 20 minutes.
That means your body burns carbs during exercise, not fat.
After you finish the routine, your body starts burning fat
to replace the carbs it just burned.
In fact, your body will burn fat for up to 24 hours after
your PACE® routine.
It even burns fat while you
are sleeping! After a few weeks, your body gets the message that it
doesn't need to store excess body fat at all.
Click this link to
learn more about the PACE® Heart Health and Weight Loss Program