PACE Circuit

Program

We now offer a separate

circuit training room!

While "Intimidation" is probably the #1 reason most people do not join a health club, "No Time" is probably a close #2. In today's fast- paced society, most people do not have 1½ - 2 hours a day to spend in a health club to comply with the daily activity recommendations of the US Surgeon General. PACE (Programmed Aerobic/Anaerobic/Accommodating Circuit Exercise) combines both cardio and strength workouts into a time-efficient 30-minute program. There are 14 stations - 7 PACE machines and 7 rest/cardio stations. Each exercise should be performed for 1 minute with 10 seconds to change stations. Our PACE Circuit Program provides clients with the highest quality hydraulic exercise machines for fast results. Hydraulic circuit training is a great benefit; you can lose inches and tone up faster without muscle soreness or intimidation. Our 30-minute hydraulic circuit program program fits into the busiest of lifestyles and overcomes the "no time" objection. PACE equipment can accommodate any fitness level, men as well as women. Couples can work out alongside each other; a quick click of the dial on the cylinder immediately changes the resistance. The PACE Circuit Program is the highest calorie burn of any 30-minute exercise program! Whether you want a "quickie" workout to fit into your busy lifestyles or if you are a senior or want a weight loss program, you can get it with our non- intimidating, safe, fun, time efficient program where you can also create a sense of camaraderie and get results. The key to PACE, just like any other group program, is fun, motivation & inspiration from an instructor or working out with others. It's more fun to work out with your friends (especially those in the same shape you are in) with an instructor to provide safety, inspiration, motivation, etc. If members have fun, they stick with it! That is what member retention and member referrals are all about! Want to compete with the women's club franchises? Get PACE! PACE is a perfect program for these groups because with its unique hydraulic resistance, there is no skill involved, there are no weight stacks, no sore muscles and anyone can do it - and they get results quickly! Hydraulic resistance is the only resistance that instantly accommodates to the effort of the user; the harder, faster one pushes, the more the resistance. With hydraulic resistance, you can move to the beat of the music (fast anaerobic) - don't try this with any other type of resistance! Q. What is PACE? A. PACE is a fun, non-threatening group exercise program that quickly and safely changes your body shape. PACE utilizes hydraulic resistance machines that match the effort of the user at any fitness level (we call it accommodating resistance). PACE is fun, fast and it produces results quickly. Q. How does PACE work? A. A PACE program works on a work/recover/work/recover format alternating between the hydraulic exercise stations and recovery/cardio stations, such as jogging or step benches, 1-minute each. You can begin anywhere in the circuit and start exercising at your own pace. After warm-up, you should try to maintain your target heart rate for the duration of the class. You decide how hard/fast to push yourself with the help of the PACE Instructor. Q. What will PACE do for me? A. The major benefit for the PACE user is inches lost. You will burn lots of calories and strengthen your muscles while having fun. You will look and feel better quickly and safely. Q. I never worked out before. Can I do PACE? A. Yes! Anyone at any fitness level can do PACE. PACE is safe because it automatically adapts the resistance to match your level of effort. As you begin to fatigue, the resistance decreases automatically. Q. Will I get sore muscles from PACE? A. No. Because PACE machines use hydraulic resistance, there is no "negative" (lowering the weight) resistance which causes muscle soreness. You will feel a very satisfied "fatigue" after a workout, but no soreness the next day. Q. Will I get big muscles from PACE? A. No, for very much the same reason that you will not be sore; there is no negative or eccentric resistance with PACE which is necessary for bodybuilding and developing bigger muscles. What you will notice are stronger, leaner, more toned muscles. The nice benefit of stronger muscles is an increase in your resting metabolism, which means you will be burning more calories during everyday activities. Q. Will I lose weight from PACE? A. Yes and no. You will lose body fat faster than any other 30-minute workout. However, as you increase your muscle strength, you may gain a pound or two of muscle weight. Again, the major benefit will be inches lost. Q. How does PACE burn fat faster than any other 30- minute workout? A. PACE burns fat 3 ways. 1. You burn more calories during your workout. Each machine works two major muscle groups, thereby utilizing more muscle mass and burning more calories. 2. You burn more calories following your workout. (The body's metabolism stays higher longer.) 3. You will increase lean body weight and metabolism. A pound of muscle will burn about 50 calories per day more than a pound of fat. Q. How many calories does a PACE workout burn? A. Research has shown that a 30-minute PACE workout burns between 350 to 900 calories. This depends upon two things: 1. The more intense the workout, the more calories burned. 2. The more lean body weight, the more calories burned. As you progress in your PACE workouts, you will be able to push harder and you will be getting stronger, so you will be burning more calories progressively. Q. Why does PACE have the "in-between" stations? A. They serve two purposes. For those people pushing hard on the hydraulic machines, they act as "rest" stations and allow the user's heart rate to lower into their target zone. For those people not pushing quite as hard, they act as aerobic stations and serve to elevate the heart rate into their target zone. The format of PACE is work/recover/work/recover, which burns more calories and helps eliminate boredom. Q. How is PACE different than other aerobic programs? A. Aerobic activities such as step bench classes, stair climbing, cycling, jogging, etc. are all good cardiovascular exercises that burn body fat. However, some programs require a degree of skill and coordination and tend to intimidate the unfit person. Others can place a great deal of stress on the joints and do not provide muscle toning, especially for the upper body. PACE is fun and easy for anyone to do and provides a total body strength and cardiovascular workout. Q. If I do PACE, do I still need to do other aerobic workouts? A. Not unless you want to. PACE exceeds the minimum requirements to improve aerobic function as established by the American College of Sports Medicine. Your resting heart rate will decrease dramatically as a result of regular PACE workouts. Q. I've been taught to lift and lower weights slowly. PACE seems to be the exact opposite? A. Exactly. Remember, PACE is not a weight. Speed is the key to PACE - the ability to move the resistance as fast as your fitness level allows is what sets PACE apart from any other circuit program. Q. Is PACE safe for kids? A. Yes! Because of the double concentric nature of hydraulic resistance, there is no fixed load against the muscle or skeletal systems, so it is very safe. Kids love PACE because there is no peer pressure and it's fun. Q. Is PACE better than dieting? A. Diets by themselves have proven over the long run to be unsuccessful in permanent weight control. Proper nutrition, combined with good exercise, is the best way to improve health and permanently change body composition. PACE has proven to burn off fat and increase lean muscle mass more effectively than any other program. Q. Will I get bored from PACE? A. You will get bored from doing any program the same way eventually. There are many variations to a PACE program which help to reduce boredom; however, PACE is not something that someone will do everyday forever. PACE is an excellent introduction into a health club for the intimidated or deconditioned person and then to eventually transition into the general population. PACE is also a great cross-training tool and fun group exercise program for existing members to integrate into their personal training regiment. Q. Is there research to back up the benefits of PACE? A. Lots. PACE is the result of over 20 years of research by noted exercise physiologists and fitness experts from around the world. This research has established the credible foundation on which fitness centers, aerobic studios, hospital wellness centers, schools and corporations have built their successful PACE programs. Before beginning this or any exercise program, consult your physician first to ensure your health & safety.