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Changing the PACE

It took me a couple of weeks to get back on track after my recent travels, but I’m happy to say I’m a pound down from before I left on my trip, and my fasting glucose is back down as well. I did it by changing my PACE routine. (Find out more about PACE here and here. I realized that, by focusing on laps in the pool, I wasn’t putting out the effort that would really make a diffierence. Instead, because I wanted to complete a lap, I was holding back. That’s exactly the opposite of what makes PACE effective. Push Hard, Don’t Coast In order to increase my lung and heart capacity, I need to push myself...

Changing the PACE
posted on: Sep 28, 2010 | author: DiabeticMama

What’s Your Lifespan? Your Lungs Can Tell You...

According to Dr. Al Sears in his newest edition of P.A.C.E. The 12-Minute Fitness Revolution, studies have shown that your lung capacity is absolutely the best indication of your lifespan. The better your lungs work, the longer you’ll live. It sounds too simplistic, but read on. . . According to Dr. Sears, Drs. William B. Kannel and Helen Hubert examined Framingham Heart Study data and concluded that “your lungs are the number one predictor of death.” The Framinhgam Heart Study is a medical study that started in 1948 and has followed a population of thousands for six decades. According to their website, “In 1948, the Framingham Heart Study embarked on an ambitious project in health research to identify...

What’s Your Lifespan? Your Lungs Can Tell You
posted on: Sep 14, 2010 | author: DiabeticMama

Can You Do a PACE Workout in a Small Pool?...

Is it possible to do a PACe workout in a very small pool? I recorded a video to answer that...

posted on: Aug 27, 2010 | author: DiabeticMama

Exercise Week Ending August 15

Wednesday, August 11 Went to LA Fitness but the pool was closed. They were working on the heating problem. Thursday, August 12 Pool was open again today, thank goodness. I did my standard workout: Warmup: 1 lap easy breaststroke, 2 laps easy backstroke, rest 1 minute Set 1: 2 laps sidestroke, rest 1 minute Set 2: 2 laps backstroke, rest 1 minute Set 3: 2 laps hard breaststroke, rest 1 minute Set 4: 2 laps overhand backstroke, rest 1-1/2 minutes Set 5: Combination crawl (arms) and frog kick legs, rest 1-1/2 minutes Set 6: 1 lap hard crawl, rest 2 minutes 5 minutes in the hot tub 15 minutes in the sauna Total time in gym: 50 minutes...

posted on: Aug 18, 2010 | author: DiabeticMama

Exercise Week Ending August 8

Tuesday, August 3 I didn’t spend much time in the gym today. I had to skip the sauna because of a work appointment, so it was just the pool and a quick dip in the hot tub. I did notice my rest times after each set were shorter than before. Warmup: 1 lap easy breaststroke, 2 laps easy backstroke, rest 1 minute Set 1: 2 laps sidestroke, rest 1 minute Set 2: 2 laps backstroke, rest 1 minute Set 3: 2 laps hard breaststroke, rest 1 minute Set 4: 2 laps overhand backstroke, rest 1-1/2 minutes Set 5: 1 lap combination crawl (arms) and frog kick legs, rest 1-1/2 minutes Set 6: 1 lap hard crawl, rest 2...

posted on: Aug 16, 2010 | author: DiabeticMama

Exercise Week Ending August 1

This week I actually made it into the pool three times. I’m very proud of myself. Tuesday, July 27 Warmup: 1 lap easy breaststroke, 2 laps easy backstroke, rest 1 minute Set 1: 2 laps sidestroke, rest 1-1/2 minutes Set 2: 2 laps backstroke, rest 1-1/2 minutes Set 3: 2 laps hard breaststroke, rest 1-1/2 minutes Set 4: 2 laps overhand backstroke, rest 2 minutes Set 5: This was something new. I did a full lap of a combination crawl (arms) and frog kick legs, rest 1-1/2 minutes Set 6: 1 lap hard crawl, rest 2 minutes 5 minutes in the hot tub 12 minutes in the sauna Total time in gym: 50 minutes Friday, July 30 Same...

posted on: Aug 4, 2010 | author: DiabeticMama

Exercise Week Ending July 25

I still only made it to the gym twice this week. My bad. Wednesday, July 21 On Wednesday I had a thorougly unremarkable workout. Did the usual sets, yada yada. So I thought I might describe some of these swimming strokes for you instead of just repeating the standard routine. “Easy breastroke” that I do during my warmup set means I don’t push myself very hard. After all, it’s a warmup, right? I do a standard breaststroke with a frog kick, but keep my head above water the whole time. The “easy backstroke” during my warmup is actually a technique I learned back in middle school when I was on a synchronized swim team one summer. Your legs...

posted on: Jul 27, 2010 | author: DiabeticMama

Exercise Week Ending July 18

Wednesday, July 14 My sets went faster today, and I needed less rest time in between. So to compensate, I added a lap in Set 4. Warmup: 1 lap easy breaststroke, 2 laps easy backstroke, rest 1 minute Set 1: 2 laps sidestroke, rest 1-1/2 minutes Set 2: 2 laps backstroke, rest 1-1/2 minutes. I had some problems with this set as I had a mega splasher in the next lane. About 2/3 into my first lap I ended up coughing and sputtering for a bit, so it wasn’t a solid, non-stop two laps. Set 3: 2 laps hard breaststroke, rest 1-1/2 minutes Set 4: 2 laps overhand backstroke, rest 2 minutes Set 5: 1 lap hard crawl,...

posted on: Jul 20, 2010 | author: DiabeticMama

Notable Quotes

“The average mineral content of vegetables – like cabbage and spinach – has gone down more than 80% in the past 50 years.” Dr. Al Sears ___________________ “If you want small, tight lungs and decreased cardiac output, then keep jogging. But if you want the kind of longevity and heart attack prevention that comes with bigger lungs and a stronger hear, then shoot for an oxygen debt each time you do an exertion period with PACE.” Dr. Al Sears, P.A.C.E. The 12-Minute Fitness Revolution ___________________ “Unhealthy food is cheaper because our government’s policies support its production. We’re spending nearly $30 billion a year to subsidize corn and soy production. Where do those foods go? Into our food supply...

Notable Quotes
posted on: Jul 8, 2010 | author: DiabeticMama

Exercise: Day 15

So here’s the question: can swing dancing qualify as exercise on the PACE program? I didn’t swim today because I knew I’d be going to the dance. I love to dance — my husband not so much. Over the years we’ve attended the occasional swing dance because several of our kids are really into the swing scene. In fact, when she turned 16 we threw a swing dance party for our youngest daughter. The occasion this time was the imminant departure of our son, who’s moving in a few days to Los Angeles. Since this was to be his last swing dance here in Orlando, we surprised him by showing up with a cake and other party goodies....

posted on: Jul 2, 2010 | author: DiabeticMama

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