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Quick question... Does anyone know the best Nutrisystem diets and diet pills to do? Many thanks for any comment. Another question on my mind: I was referred to Dr Al Sears and specifically, his PACE program, by a good friend. He knows what I'm accomplishing with Nutrisystem and because he's been getting articles by Dr Sears for years - he knew that at least Dr Sears is legit. He sent what appeared to be a typical hyped ad:.


At first I dismissed it - it appeared to be HIIT (High Intensity Interval Training) which I'm interested in but the way the ad was written it put me off. However, my friend has never steered me wrong - so I looked, researched and read further. I got the ebook and am ready to give this a try..

First, I just had my physical and have my doctors approval. I recording what I am doing and the results I achieve. I hope others will join this thread and add their comments etc. My first level of interest, is that my focus now is shifting away from weight and onto body fat. With Nutrisystem and walking, I've dropped 1% in body fat over the last 5 or 6 weeks. I'm at 26.2 and would like to get to 15% or less.

If you're interested please do your own research and add your comments (positive or negative). I'll post my efforts and results over the next 8 weeks. The ebook has lots of plans and methods to achieve results - I've picked the 8 week intermediate program because I've been walking more that 15 miles per week since last May (about 6 months)...

asked Apr 21 at 12:32

Eric's gravatar image


The answer is Yes, but you might wanna make sure and wait for another person to confirm this as I am not sure. Better yet, why don't you call the Nutrisystem guys because they can help better...

answered Apr 21 at 13:21

's gravatar image


Date______ Weight _BF% ___LbsFat LbsLean.

11/16/2008 __201 __26.2 ____53 ____148..

answered Apr 21 at 15:01

's gravatar image


I'm getting ready to start. Recognize that in the book he has a starting program desinged for people who are in zero shape - he originally developed the program for rehabilting stroke and heart attack victums. The idea is to get the heart rate up and the lungs panting after a short duration of intense effort. The idea isn't to do the max - it's to push a little bit more each time to keep the body adapting. I'm beginning with the 8 week intermediate program..

1 & 2 weeks: Warm up 3 min then 4 sets of 2 min exertion and 2 min recovery. I'm going to walk/run and use my heart rate monitor to keep track. I'll post how it went when I get back (if I've recovered.


answered Apr 21 at 16:24

Gerardo's gravatar image


I walked for the 3 min warm up and started running (note: I haven't been running at all during my exercise). I could tell I wasn't going to last for 2 minutes and my monitor was beeping hard (I have it set for 142). When I got to about 1.5 min I walked and after a short while checked the HR (I was on time - which just shows the range and the range was at max) it was at 158 so it appeared that 1 min of exertion would be more than adequate. I was pleased that after a minute of walking my HR was about 112. The next Rep when my monitor started beeping I knew I was at the max so I continued for 1 min. As per the book, when I stopped the HR increased a beat then started recovering and I was panting to make up the O2 debt (it's one of the ways to check that you're accomplishing the goal).

I felt good and did 5 sets instead of four..

Because of the variation the process seems even shorter than it is and the over all time requirement is much less than I was walking. Also I'll be doing this 4 times a week instead of 7 so the time saving will be huge. Because of that, I may be able to exercise in the morning..

BTW when I got home and checked my monitor's summary it showed my max HR was 175...

answered Apr 21 at 17:34

Alberto's gravatar image


Hey tom....

I admire your determination and I am also interested in this program and started to read up on it on my own. Like you said seems legit and seems interesting to try so I will be tagging along and possibly purchase the e-book..

Only comment I would like to make is...in reference to BF%. I think it's an admirable shift of thinking from weight loss to BF% reduction. Ultimately, it's not enough to just lose weight but it's more important to take up less space. Preferably lean muscle space and for that you are right you must try and reduce your BF%... However, you mentioned that you want to try and reduce BF to 15%. I will venture a guess and say that I think that will be a pretty tough thing to do on the Nutrisystem plan.

I love this plan as much as you do. Although you will loose BF% and weight on the Nutrisystem plan. You will platue as far as BF% goes. everything that I've read indicates that in order to reduce BF% you must look at not only your exercise routine (which you are doing here) but so too your diet. NS, as good as it is for weight reduction may not be the plan that can get most of us there.

We all know that Nutrisystem has the so called "good carbs" but CARBS none-the-less and probably more than we really need (anyone feel free to correct me on that point). If you are making this shift from weight loss to BF% reduction than you should also look into cutting back the carbs reducing the fats and increasing protein, creatine, whey, and other compounds that elude me at the moment. I think that Bodybuilding.com is a great source if you are interested and are serious about your new direction..

You may want to visit and take a look at....


answered Apr 21 at 19:07

Javon's gravatar image


I was wondering if the book sais anything in regard to max. heart rate...? I have been told that to calculate a "safe" HR you should take 220 subtract your age and than take a percentage of that number as a safe HR depending on your athletic capacity..

175 seems really high to me...

answered Apr 21 at 20:35

's gravatar image


Ben, great to have you on board. I was surprised to see the 175 reading as the max - I didn't see it while I was exercising - it's very possible that it was an anomaly with the monitor. The book lays out the 220 - age but indicates that one 64 year old was able to get his heart rate up to 170. When you get to max output - trust me it isn't going to last very long.

My doctor just checked me out and I had no symptoms. As I said - I got my exercising max using the 50 jumping jacks - it came out to what I've seen while race walking. From my first session I think 156 is my real exercise max rate at this moment..

As to the 15% - the only change in diet I'll be making is upping my protein. From what I've read - this program should allow me to get my BF% down. The 15% is a wish at this point. I think Nutrisystem is a good balance - for instance on Atkins my weight loss stopped after six months and 40 pounds. When I was on optifast (protein shakes only) I lost 70 pounds (and got down to 184) but I think my BF% was much worse than it is on NS. My goal now and always is a healthy lifestyle that I can enjoy and sustain.

If some one had told me I could be at this level of fitness and health after 10 months I would have said in my dreams.

I've also paid to join his forum group and have his newsletters - the suggestions are very different from what we're getting from mainstream media - but they make sense and all are natural. This is my starting point - I'll see where it leads. I also got an Iron Gym at BB&B ($29). Like the PP, I can't do a half a pullup. There is very little info with how to get from zero - but I'm incorporating what I've learned with the PP..

What a great adventure we've started..

answered Apr 21 at 20:59

Ezra's gravatar image


Tom, man you are a shining example of determination, good luck in your new endeavor with the PACE program. The Iron Gym you bought I have been eying myself for some time and I think the wife knows it and has dropped some hints about the kids wanting to get me one for Christmass, let us know how it works out for you..


answered Apr 21 at 22:30

's gravatar image


Hello again Tom! I see you started the PACE thread. I have been reading the book and studying. I think I will really enjoy this program as like I said in the previous thread, I have always hated endurance training of any sort. Back when I used to jog (and was in much better shape), I would sprint, then slow down, sprint, slow down again. I naturally seem to prefer this. I live in Montana in the Rocky Mts.

My area is agricultural and cattle. The roads, mostly dirt but smooth, are staight and like a roller coaster, so I think this will be ideal for this program. I plan to do this with my mountain bike. I haven't bought a heart rate monitor but plan to do so so that I can follow the plan more carefully..

Good luck and keep posting!..

answered Apr 21 at 23:48

Quentin's gravatar image


If you are concerned about too many carbs on NS, you may want to do a forum search for Body Boost. It is a lower carb version of Nutrisystem that they used to offer as a plan. They don't anymore, but it still floats around on the forums...

answered Apr 22 at 01:15

's gravatar image


Karen, I really to recommend the heart monitor - I've never been very good about getting my rate without one - it's just too easy to be off by one beat and then multiplying makes it worse. Also once you get in reasonable shape it drops fast when you stop - even with the monitor I didn't see my highest rate. Get started and post here what's happening...

answered Apr 22 at 01:26

's gravatar image


Well, I'm glad to be on board and hope that I can contribute to it. It sounds to me like a program that should do what it sais and worth a shot to get the BF% down. Something that is harder/trickier to do than loosing weight is..

So you got the Iron gym aye... Good for you! just another tool to add to your arsenal...LOL. Just remember that a pull up is very different than a push up in that a pushup you are lifting a percentage of your overall body weight weather you are pushing up from your knees (lesser percentage) or your toes (greater percentage) it's still a percentage. Where as with the Pullup you are lifting your total body weight. So the answer is to get an adjustable step where you can adjust the hight in say a 1" increment. Stacking anything sturdy works good here...

But you can purchase a Pilate's step up that has different levels. There's lots of items that will do this for you on the market. You would start from the highest step (simulating knees with the PP) and go down to a lower step (simulating toes with the PP) as you build strength. So you step up on the step and complete the pullup from the step as you get lower it gets harder. Try and complete a workout using the PP workout form and like the PP, the different grips can be duplicated as well on the IG.

And as that gets easier than remove a level..

Hope that helps. Keep us informed on the PACE program. I think you're onto something..


answered Apr 22 at 02:33

's gravatar image


Ben, thanks for the suggestion. I used the first step on a step stool. I followed the PP schedule (4-3-2-1) and used all three hand positions. The Iron Gym itself is a good product, well made, easy to assemble (tools included), quick and easy to put up in the doorway and to remove. I hope I will make the kind of progress I've made with the PP - but it doesn't seem possible. I finished with a negative pull up by trying to hold myself up as I let my legs relax - wow - do I have a LONG way to go.

Thanks again for your suggestion!!..

answered Apr 22 at 03:39

's gravatar image



You are welcome. Glad I can help. Oh oh! does this mean you get another shirt from IG this time... LOL.

As with the PP the IG will rip your back, shoulders and arms like you wouldn't believe. Strength is a great feeling. Keep at it..


answered Apr 22 at 04:52

's gravatar image


I have no doubt that you guys will be able to do pull ups in no time at all. For over 10 years, I couldn't do even 1. But with getting my weight to a healthy level as well as intensive weight training and cardio, I can now do 13 good ones in a row. I'd never been able to do that many in my life, even when I was much stronger in college. I'm hoping to be able to hit 20 by spring..

The funny thing about pull ups though is that the biggest and strongest guys usually have the biggest problems doing those pull ups. When I was in high school, the guy with the highest bench press (around 360 lbs) couldn't do even 1 pull up and he weighed around 220 lbs...

answered Apr 22 at 05:27

Landyn's gravatar image


So are you saying that you're not strong since you can do 13???.

All kidding aside... I know what your saying!..

answered Apr 22 at 06:22

's gravatar image


I just ordered the Timex Ironman T59761 HR monitor..

Resting pulse is 66 (but I am on a beta-blocker, which hopefully I will be able to get off of soon.).

Max is 166 (220 minus 54). Target 100-133..

I did the 50 jumping jacks (or rather, I tried to do 50-only made it to 40!). I WAS out of breath. My exercise pulse rate was 132 (right at the top of my target range). Of course, I agree with you, I'm not sure it's exact as I did it manually. I'll start over when I get my HR monitor...

answered Apr 22 at 07:57

's gravatar image


Karen, I joined PACE power and one of the things I got was a 90 minute teleconference where Dr. Sears answered questions. One of the things he mentioned was that because Beta blockers are designed to keep your heart from accelerating - they keep the adrenaline from getting to the heart to cause it to meet a quick demand. While you're on them it will be hard to accelerate your heart (probably why you couldn't do the 50 jumping jacks). As long a you reach oxygen debt you will still get the training effect. Hopefully, you'll be off the meds soon - obviously that's a call you want your doctor to make.

Dave, thanks for the encouragement on the pull ups, I hope you'll stick with us and share your insights. At this stage it's hard to believe I'll get to a point where I can do pull ups without the step .....

answered Apr 22 at 08:53

's gravatar image


15 minutes from warm up to cool down - I sure hope Dr. Sears knows what he's talking about.

I walked for 2 min then sprinted for a goal of 1 min. I ran as hard as I could and when my monitor beeped for the top of the range I pushed a little harder - I could only get to about 45 seconds - when I checked, my HR was 162 and when I walked I was huffing and puffing so I think I did what I had to do.

I did 5 exertion sessions with 2 min rests in between. My max HR per the monitor was 165. When I checked the HR just now to confirm my max, I found the next reading was Kcal - it was 171 so I think my 175 reading on my first session may have been kcal..

Burn Fat Burn!!!!..

answered Apr 22 at 09:00

Andres's gravatar image


That's interesting about the beta-blockers - makes sense as they slow the heart rate. I originally started on BBs about 5 yrs ago for a newly diagnosed hyperthyroid condition until I could meet with an endocrinologist for treatment. The thyroid problem is in remission after a course of Tapazole, but I continued to take the BB in place of the diuretic I was originally on for blood pressure..

I started to join the PACE power, but at $59.95 and 9.95/mo, I decided to hold off until I get fully into the program..

I am just grateful I saw your thread, cause this sure sounds like THE program for me! I'll keep you guys posted!..

answered Apr 22 at 10:00

Jacoby's gravatar image


Great Karen,.

The more input and insight the better. There are a lot of BP meds - I've heard and for me Diuretics had terrible side effects. Thank heavens I got off of the BP meds so quickly after I started NS. You may want to do additional research but I sure wouldn't want to be on BBs with the way they interfere with the natural operation of your body. Hopefully by treating the cause of your High BP you'll be able to get away for the symptom relief meds..

I'll keep you posted on anything I see outstanding on PACE Power..

BTW, I'm already seeing positive results - but after only two sessions - it doesn't make any sense to report them yet...

answered Apr 22 at 10:05

Alan's gravatar image


I hope to get off of them soon too - but I have to admit.

, I like the way they make me feel. I have a tendency to be a bit high-strung (Type A) and they keep me calm. I discovered that when I took them for the thyroid problem, I felt, how should I say it,.... tranquil. I did some research on the Internet at the time, and I found out musicians and performers take them for stage freight! But.... I do want to get off them and I should be able to pretty soon-it wasn't very high to begin with..

Thanks for any PACE Power tid-bits! I'll probably subscribe later. Do you think it's worth the money?.

Thrilled to hear that you're already seeing positive results! Can't wait to see your stats!..

answered Apr 22 at 10:19

Devon's gravatar image


Karen, I would say hold off on Pace Power for now - you get the newsletter and other info without it and the forums aren't all that active. Keeping up here is almost a full time job - handling another site might be too much for me. I've ordered another product on his endorsment. For now I'm going to press on and see real results before I suggest anything else. Glad to have you aboard...

answered Apr 22 at 11:43

's gravatar image


Hey tom,.

Since I do about 60:40 weights/cardio I wondering if you would be so kind as to give me an idea of how I should be modifing my cardio routine in terms of PACE..

Is the idea to get on a machine at high intensity until you reach a apecified heart rate and than stop rest and do another set? could you clarify what is a set? ie heart rate max. ect. How many sets are recommended? I know your still just starting out with this program but any info would be appreciated..



answered Apr 22 at 12:07

's gravatar image


Probably will hold off PP for now - money is stretched pretty thin right now - my father-in-law got laid off from Georgia Pacific a while back and took a job he shouldn't have, had to quit, now no unemployment check. My mother-in-law had a stroke a few years ago and can't work. My brother-in-law (who.


Lives with them hurt his back and missed a lot of work and is behind in.


Bills. Long story short-we're trying to help them out! Sigh!.

Just got back from a pseudo PACE outing! Beautiful Montana morning to ride my bike -frosty and refreshing! Since the thyroid thing, cold feels good! Pedaled hard until I was out-of-breath, then backed off until HR came down. Haven't got monitor yet, so I'm just winging it for now. But I can tell already, I feel so much stronger! I can't wait to get my monitor and do iy for real..

What product did you order? I saw he had several. Right now I take:.

800 mg folic acid, hi-potency B-complex, lo-dose aspirin, calcium, fish oil Omega 3. I worry a lot about heart didease-my father and his brother both died from massive heart attacks at an early age...

answered Apr 22 at 12:12

Ryder's gravatar image


Ben, the basic idea is to push yourself into Oxygen debt, that means max exertion for a short period of time - but long enough to leave you panting. With a hear monitor when you stop the HR should increase a beat or two before it starts to drop and you should find yourself panting to make up for the oxygen debt..

The book has a lot about how to tell your level etc. but your body REALLY let's you know what's happening with this training. The first day I tried to do 3 min warm up, 2 min exertion, 2 min cool down. I found that my heart is at a level that I hit max in 39 seconds (that's actually a good thing) so when my HR starts beeping (I have it set for 142) - I push even harder (there is always a little left) and stop when my body says so (close to 1 min). I then check my rate and it's been consistently around 162. Even once will trigger the body to do what we want - but I do 5 exertions (that was the 8 week intermediate program).

With the HR monitor it means getting your HR to max a quick as you can - then holding long enough to create an Oxygen debt..

I'm detailing my personal experience for the first week because I find it's getting started that's the hard part and knowing what to expect. Hopefully my experience will be a guide to others. Of course everyone should know I'm not an expert in any since of the word, that I had a physical and my doctors blessing before I began - I'm just reporting my experience as clearly as I can...

answered Apr 22 at 13:08

Donovan's gravatar image


Karen, I ordered a spray that has a combination of Herbs - that is supposed to kill hunger. As with PACE the logic makes sense - but it usually does when a product is hyped. For the moment I trust what Sears says - but I think we all have to remember "buyer beware".


I'm glad you had a good experience - I really like what's happening - I hope you'll continue to provide details - especially after you get your monitor. We're all different - but as with the trackers many of us have - when you look at enough of them you really can get an idea of what to expect...

answered Apr 22 at 14:20

Raymond's gravatar image


The weather here in Miami is really fantastic this week low 60s with blue skies and the wind isn't bad..

I started walking for 2 min and my HRM (Heart Rate Monitor - Polar w chest strap) stopped beeping after the first minute (set for 102 - 142). At two minutes I took off and my quads (front of thighs) really let me know I'm not a runner and they haven't gotten over Day 2.

I wondered if I was going to be able to work hard enough to get to max - I pumped my arms hard and pushed hard, after 40 sec it started beeping and I pushed a little harder - stopped about 52 seconds and HR read 162 - I was panting. Walked for 2 min HR dropped nicely to about 118 - the book says it should drop at least 30 during the first min and preferably back to rest (for me that would be where it was when I started to run - about 104)..

The second exertion period my quads didn't hurt as much and the HR started beeping at 30 - I pushed to 45 seconds and again the rate was 162+ and I was panting. I walked for 2 min+ watching the recovery. I turned around and headed back home in prep for my third exertion..

The third exertion period I didn't notice anything with the quads and the HR started at less than 30 - I pushed to close to 45 seconds and verified the 162+ reading..

The fourth and fifth period were similar to the third and the final cool down took me back to the house..

Total time on my HR was 15 min - when I came in I was wet - even with the very cool weather..

In reading on the site someone questioned whether they could do their workout daily. The answer was that the intensity required for most people means you need a day off - that you'll be sweating hard after a good PACE workout. As I felt with my quads - I need that day off. Like the PP it's amazing how quick the right kind of training can do the job..

I will report something I've already noticed - I was concerned about doing the workout and then going to work - that I might not have enough energy. Quite to the contrary - my energy level is already increasing - as Karen reported. I hope several other people will post because I'm not sure I'm not experiencing the Placebo effect (if so - who cares - it really does feel great to have this kind of energy)..

(Ben) I hope this gives you the detail you wanted...

answered Apr 22 at 15:27

's gravatar image



Thank you... I am paying close attention. but yes it's a bit clearer now. I'm looking into a HR monitor with a settable alarm to do this. Or does the PACE program actually come with one? If not I'll run out and get one today..

Again thanks for sharing this info. It is really appreciated..


answered Apr 22 at 15:57

's gravatar image


I recommend either Timex or Polar (I've always used the Polar but Timex gets good reviews on the PACE POWER site). They also recommend the chest strap for reliable operation. I got mine at sports authority - but saw the same model much cheaper at COSTCO. I think that since monitors are meant to help people stay in the Aerobic zone - they all have alarms. Do set the alarms for your Aerobic zone - then when it beeps high check for the actual rate..

BTW here's an article on how to achieve the Oxygen Debt:..

answered Apr 22 at 16:58

's gravatar image


Well read through chapter one and could not put it down hence the time 3:00am and I'm just now thinking I should hit the sach... LOL.

I'd say I'm hooked after reading that first chapter and cant wait to go further but tomorrow is another day.

I'd say that I'm rediscovering my native supra-aerobics..


PS- beachbum that is a great avatar. what a horse and setting, montana is so beautiful never been but it looks dreamy in pictures. Wow!..

answered Apr 22 at 18:06

Richard's gravatar image


Tom I have been running on my T-mill for about 2 weeks now, what I've been doing is run for 1 minute at about 4.5mph then walking for 1 minute at 3.5. After reading this post earlier in the week I started running at 6.5mph for 1 minute then walking at 3.8mph for 2 minutes. Today I'm going to get a heart rate monitor and see where I'm at as far as areobic range. Is there any formula to figure the target heart rate for running and walking using the pace method? and if so would you mind letting me know how it's figured? I have read about S.I.I.T (Special Interval Intencity Training) not to be confused with S.H.I.T. (Special High Intencity Training).

And would like to compare before deciding if purchasing the E-Book is right for me..


answered Apr 22 at 19:16

Alan's gravatar image


Mojo, I think the formulas are a best a poor guide. He uses the regular calculations - for me they just don't apply - if I followed them I'd realllllly be limiting myself. If you don't have any issues with your heart (that's between you and your doctor) - I think the best way to determine it is to give it a try. My hunch is that a treadmill just won't do as good a job as walking and sprinting - because of the limits in accelerating and decelerating. I set my monitor for the aerobic limits so I don't have to look at the monitor to know where I am. My first goal was his 8 week intermediate program with a 3 min warm up followed by 2 exertion 2 rest 2 exertion etc.

I monitored as I walked and in the first min it dropped into the 120s. He says recovery should be within 20 - 30 beats of the rate from the warm up. I can't imagine doing this on a treadmill - the key is to teach your heart to respond quickly in accelerating and in recovery - I go from a slow walk to running as fast as I can and I accelerate as fast as my muscles will allow - and I keep pushing. When it's time to stop - if you've really been pushing you don't want a "safe" slowdown. A treadmill that would accelerate and decelerate fast enough to do what I'm doing on the street would be to dangerous to use.

You can also do PACE with calisthenics - he describes a complete series. I know he has a workout for the elliptical machine..

Anyway hope this helps - and I hope you'll give the good ole walking sprinting a try so you know what I'm talking about - there are no settings on the treadmill that will accommodate this workout (just sayin)...

answered Apr 22 at 20:45

's gravatar image


Still practicing with my mountain bike. Still waiting for my HR monitor to get here. In Ronan, MT, you pretty much have to order everything, or drive 60 mi to Missoula!.

BEN, That's me & Sheer in our "backyard". She's 24 yrs old and has definite "opinions"! My husband says we're a perfect match. Also, we both need to lose weight & exercise more! Yes, Montana Rockies are spectacular!!!..

answered Apr 22 at 21:18

Cruz's gravatar image


Woke up this morning and despite the kids excited about swim class and bouncing off the walls I managed to close myself in my computer room thanks to my wife..

I couldn't wait to start reading the program again. The twin study I found very interesting. take two identical twins... subject one to traditional "cardio" the other to "PACE". what do you get? GREATER FAT LOSS AND MUSCLE GAIN... My oh my oh my. Could it be that we've been doing it wrong all along? I don't know it's too early to tell but it is sure interesting...

answered Apr 22 at 21:48

Keith's gravatar image



How did you come to the name sheer? very interesting name. I'm guessing from your description of her above..


answered Apr 22 at 22:07

's gravatar image


Tom, what Dr. Sears writes seems to makse sense. To me, his program appears to be a scientific approach to HIIT, since most HIIT routines encourage an interval of high intensity followed by recovery. But most programs don't define high intensity and most people seem to miss the fact that you need to reach high intensity and stay at it for a brief period of time. When I can swing it, I am going to download the e-book and give it a try. May need to invest in a new heart rate monitor since the one I have is an "on demand" wrist worn model (no strap) and doesn't monitor one's current heart rate...

answered Apr 22 at 22:40

's gravatar image


New observation, I've been warming up too slow. After 2 min of casual walking, I took off running - I just didn't seem to be able to get going and thought I would poop out before the monitor would sound. It did sound and I pushed harder but when I stopped my HR was only about 145. I thought - uh oh - this may get harder. After my 2 min cooldown, the rest of my exertions and rests were great - with my HR topping out at 165 and recovering to 118 or so in the first minute. I had a similar experience on my last PACE workout.

So I'll definitly change the warmup back to 3 min and walk more briskly. I love the fact that from the time I walked out the door until I returned it was a total of 15 min. I had a great workout and can feel it everywhere - and instead of being ready to colapse I feel energized..

Michael, one of the MAIN things that got me on to PACE were your posts about your own HIIT - thanks! You'll definitly want a monitor that gives you a constant readout and that means it has to have the strap. I love the fact that I can concentrate on the intensity and trying to control my breathing (read the attachment I posted) and letting the monitor tell me when I hit 142 - then I just try to push harder and keep going just a bit. When I walk I can play with the monitor during the recovery - at least at this point, the exertion phase takes a lot of concentration..

Ben, I'm really glad you have the book - please please point out any descripencies in my posts or any insights you might have..

Karen, I look forward to your getting started and sharing your experiences...

answered Apr 22 at 23:08

Zane's gravatar image


Well I now have a Polar FS3 heart monitor @$79.99. It is the second from the bottom of the line monitors in the Polar line of monitors with only a Back light option over the most basic FS1 model (need that for my poor vision) other wise I would have saved the extra $20 and bought the FS1. It has a chest strap transmitter and a HR target zone alarm + a continual HR read out. Meat and Potato's for sure, but should work for what I want to use it for..

Tom, Now that I have the HR monitor I will test the theory of the T-mill not being able to sufficiently accelerate the HR,my guess is that it will work for me just fine in a HIIT type of interval training. I think the incline feature of the T-Mill will more than make up for the lack of acceleration which really hasn't seemed to be an issue so far anyway. For me there is no comparison to the level of workout I get between running/walking on a T-Mill vs. running/Walking outside, the T-mills incline feature adds a varying level of difficulty that just blows away the flat ground of good ole northern Indiana. Although the sceenery doesn't change but what the hell it's not like I live in a postcard type of town anyway.Besides the over night low here was in the teens and todays high was below freezing ,at my level of fitness I don't think it would be advisable to to train outside in that temperature. I don't know if anyones here has heard of the phenom of people shoveling snow then collapsing and dying from heart failure but a H.S.

If I find I cant achieve the HR goal on my T-Mill (my guess is it won't be an issue at all) then I will try some other types of exercises and may try that anyway to switch things up. There are many video's and workout routines for the HIIT type method out there. While I like what I have read on the net about the Pace method and although I must say it seems to be very well studied and concieved, for me the HIIT will be what I go with because of the more accesable info..


answered Apr 22 at 23:57

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She was already named Sheer when I bought her, thought it was cool, so it stayed..

Got my HR monitor today. Set it up with calculated target rate range and max rate. Will try it out tomorrow if I can. But it's Sunday and that means football and chili! (No chili for me of course!)..

answered Apr 23 at 00:24

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Does the HR monitor automatically alarm when you drop below the min. or above the max. in your set target range? I didn't see any settings for alarms except time. It's the Timex Ironman. Gee, maybe I should just get out and test it!..

answered Apr 23 at 01:59

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From the Q&A of PACE book....

Q Isnt PACE the same thing as interval training?.

A No. Interval training has been around for about 70.

Years, but is simply running in short spurts with breaks.

In between. Most people who used intervals ran too.

Long without adequate time in between, recovery was.

Ignored and there were usually no progressive changes..

For most it simply meant continuous exercise but at.

Intervals of greater and lower intensity. This alone often.

Made it better than continuous, steady-pace cardio,.

But my PACE program is much more than the idea of.


By adding elements of progressivity, acceleration, with.

Gradually increased intensity and shortened duration,.

And the conscious feature of also training your capacity.

To recover from physical stressors after each exertion,.

PACE enables you to avoid heart attacks, strokes, heart.

Disease and reverse the effects of aging. These clinically.

Tested facets of PACE which we dont find in interval.

Training produce dramatically different results when.

Pursued over time...

answered Apr 23 at 02:55

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It appears to me that the biggest difference between HIIT and Pace is the recovery. Interval training (HIIT) usually goes 30 sec high intensity 30 sec moderate. Pace seems to be more about returning your heart rate to a closer to at rest heart rate which requires more recovery between High intensity..

I think I will save the $27.50(price of the E-Book download for Pace method) for now and use my Heart Rate monitor to allow more recovery between intervals. I have my monitor set to beep at 110bpm on the low and 160bpm on the high..

I used this method tonight using a medicine ball workout and it was intense. True to the word, it didn't take near as long to get into the target heart rate zone and I was finished in the amount of time it usually takes me to start sweating real good on an endurance type cardio workout. Not that I wasn't sweating, my shirt was as wet as it is when I used to slow jog for 35 minutes. But I felt better after the workout, not as tired and more energized. even jumped on the PP for some good sets afterward along with some ab work..

It's nice to know that I can get a better workout in half the time. Either way (HIIT or Pace) I'm sure it will benefit more than endurance cardio..


answered Apr 23 at 04:25

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Mojo, it sounds like you're right on track. You can do the PACE routine with any exercise that will raise your HR to max. I think the HIIT routines applied with the recovery and prossivity etc. should work great for you..

Karen, glad to see you got your HRM. As with Mojo - my monitor beeps on both ends. I have it set for the normal aerobic range - during my workout both my max and recovery rate vary - so the exact setting is less important than knowing when I over my max aerobic zone - it also (like a trainer) prompts me to push that little extra..

Thanks for joining in - and Ben together we should be able to answer questions as we go. I like the info you provided on HIIT vs PACE..

Today is PP/IG day - I think I'm scheduled for my max check...

answered Apr 23 at 05:36

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Practiced today with new HR monitor. Figured out how to turn on the alerts,.


I got back. I found out I can't use the calculated HR stats, probably due to the beta-blockers. So, I set the MHR back to 160 rather than the calculated 166. Found out if I got to the top of my calculated range of 132, I thought I was going to pass out. I was a bit dizzy! I was out of breath and panting at 126, so I reset the monitor to one of the preset zones which it calculates from the max HR. The new range is 112-128, which seems about right.

Hopefully, I can get off the beta-blockers soon!.

I did feel like I got a work-out!..

answered Apr 23 at 05:48

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Karen, sounds like you're right on track. As I said before - the calculated ranges don't fit many people. We're all very different - but it seems that with an HRM it's pretty easy to find your range..

Well, despite being very low on energy, I pushed and did my PACE workout. Even though I warmed up longer and harder - when I started running my quads hurt - I just couldn't run that fast and it took a long time to get my heart rate up (seemed long but was only 55 seconds). The rest of the workout was similar and my quads continued to hurt. I'm going to listen to my body and just walk until my energy level comes back up and my quads don't hurt when I start to run. We work to key and adaptation - guess we need to give our bodies time to adapt.


Seriously, just like the heart rate is very Non-Standard - so is the recovery period. If we really want to get strong we have to give our bodies a chance to complete maintenance. Especially, when you're over 60!..

answered Apr 23 at 06:22

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I know what you mean Tom, some days just don't go as well as others. I'm just not into the "no pain-no gain" way of thinking either! If it's an "off" day, seems best to just treat it as such. I agree, a lot of this is adapting to new activities. Going from "couch-potato" (in my case) to 50 jumping jacks is a huge jump - when you're over 50!.

Speaking of J-J's, this morning I repeated the "jumping-jacks test" with the HRM. (I was able to do more - 46 this time.) My Exercise Pulse this time was 145, as opposed to the 126 I was getting riding my bike! Now, I'm a little confused as to what my range should actually be. Maybe the "resistance" level (gear) was too high on the bike. Maybe because biking uses more leg muscles? Just going to have to keep experimenting to figure it out. But, my recovery time was good. I didn't measure it, but I know it was just a few min. I want to start the 4-week Progression (the "Easy 12-Min PACE Program) this week...

answered Apr 23 at 06:59

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Tom and Karen, I have found too that listening to my body is crucial. I am a typical type A personality and tend to jump into things with both feet. It is hard to pull back on the reins, but I've learned that if I don't I will pay for it later..

This Interval training, and I call it that instead of PACE or HIIT because of the similarity's, seems to be the ticket for me. I appreciate the shorter less boring workouts plus the ability to vary the type of exercise means I'm getting an equal benefit in cardio and strength..

I too had soreness from Saturdays intense medicine ball interval workout and had to pass on yesterdays workout. Hopefully today I can get back at it. I'm sure the soreness from these type of combined strength/aerobic workouts will become less and less as I progress. I keep reminding myself I'm 46 not 26..


answered Apr 23 at 08:17

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The HR mystery I believe is solved. I had cut out the PM dose of Inderol (doc said OK-am monitoring BP at work) - I was taking it Am & PM. Today I rode my bike and easily got my HR up to 126 and beyond. The HRM constantly beeped out-of-range high! I believe the Exercise Pulse of 145 HR is correct, so I reset the HRM back to the original settings!.

Actually the PACE 4-week progression isn't much of a challenge to me, but I'm going to continue with it. I'm like Mojo - I jump in with both feet usually!.

It took me longer to put on my layers of clothing for the Montana weather than it did to do the workout!.


answered Apr 23 at 08:20

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