Low Impact, High Intensity & Short Duration
I moved from my high-rise and was unable to use my rebounder for a number of months. At the
same time, I was quite sedentary because of my writing
lifestyle and actually had to have a brick patio
installed so that I could get back to using my rebounder
on a regular basis. And, at about the time of my
move, I discovered the PACE Program of High Intensity
and Short Duration Exercise. The Pace Program has
changed my life and my sense of my physical body
strength and tone, but more importantly, my long range
outlook on my health and long life.
Interestingly, at about the time I felt driven to start
to take care of my body, a program becomes available
that makes perfect sense to me. Up until now, the
many and various forms of traditional and popular
exercise have held little interest. Intuitively, I
knew they were not the answer. Besides, I already have
very low heart rate from 37 years of meditation and a bit
of yoga, but there comes a time when true maintenance
becomes something to consider. Handily, I am paying
(9:46am: As I edit this page in
preparation for posting, it is 9:46am.
Very soon my cell phone alarm will go off and I will
put my day on hold and go out and exercise.
Though it clearly is an interruption to my writing and
would be a heart attack and the required recovery time or the many
other possibilities that bring
immeasurable disruption if I don't take care
of myself. Best to put in the 20 minutes, enjoy
the endorphin rush, take a shower and get back to my
desk. I am certain you can adapt you day to give
you the same benefit.
9:52am: time to get
I set my cell phone calendar alarm to go off at 9:50am giving me 10 minutes to wrap up
whatever I am doing, get outside, get my rebounder set
up, grab my weights and get started. Presently, I
incorporate 25-minutes of low impact, high intensity and
short duration exercise in the direct sun and couldn't
be more pleased with the results.
important aspect of exercise is to build the heart and
lungs, i.e., the core of your body with the musculature
following a close second. While most components of
your body are essential, addressing these key areas will
give you the foundation for a long and healthy life.
Further, the rebuilding and maintenance of your heart
and lungs dramatically addresses many prevalent causes
of disease. It turns out addressing the problem
far before it becomes the problem is the best solution.
I hang my rebounder on an exterior backyard wall of my house
very close to where I actually use it. Hanging it
under the roof extension keeps it out of the sun, out of
the rain and readily available for use. Hanging it
also frees up my patio space for other uses. I
simply purchased two 1.5" PVC threaded end caps and
screwed them to the wall with several screw nails.
I then used Gorilla Glue to glue the rebounder's rubber
feet to the legs so they wouldn't slip out while
hanging. In my particular case, I upgraded to
better rubber feet I got from Home Depot.
set my cell phone calendar alarm to 9:50am. If I do not turn
it off, it beeps again at 9:55. By the next beep,
it is 10:00am and I am on my rebounder finding my rhythm
and relaxing into my exercise. Possibly I turned
on some music before I began, I also put a patio chair
right next to my rebounder and placed two 15lb dumbbells
well within reach.
As the cell phone
beeps again (10:05), I pick up the weights and begin to
"run in place." It it actually much more like
kicking up one knee and the opposite arm and then the
other and building a rhythm and a balance. In the
beginning I would count a total of 60 arm movements
(right, left, right, left), put the weights down and
continue bouncing and recovering my breath. On the next 5-minute
beep, I would repeat the 60 count (thirty
reps of each pair of right left movements) and get more
winded at each 5-minute segment. Presently, I do a
total of 25 minutes with four sets of 75 count
gyrations. I am looking to raise my heart rate and
oxygen consumption for one minute out of each 5 minute
cycle. - and it does this very well.
It is recommended that you begin with the rebounder and
the sun to start. For many, it will take a while
to build up to 20 minutes. Do not use weights
until you can comfortably manage 20 minutes
uninterrupted. In fact, I would suggest that you
be able to do 20 minutes eyes closed and then begin with
weights. The idea is to build your body not hurt
Because I only discovered the
PACE program recently, I used the rebounder with muscle
tensing exercises for most of a year. When I
recently began to ride a bike (up big hills and about to
drop), I was not sore at all. Do not discount
bouncing and tensing muscles. bouncing also makes
the tissues that hold your organs in place stronger and
As I type the original draft, my cell phone just beeped
giving me 10 minutes to get ready for my daily low
impact, high intensity, short duration exercise.
The goal is to maximize the heart beat and oxygen
consumption and train the body to recover - which it
will readily adapt to. You will find your strength
dramatically enhanced, discover muscle tone you may nave
never seen and add a sense of strength at your core that will have you standing up straighter with a sense
of purpose and Health and Long Life as your goal. Time for me to go out and
do my exercise. I will pick this up a bit later.
Afterward: While I might have felt a bit lazy and in
the flow of my writing when the alarm
went off, it sure feels good now.. enlivened actually.
And it seems to be addictive - and easy. I remember the first
time I gave my lungs a real work out, I flashed back to
the time when I was about 7-years old and could run like
the wind. A very exhilarating feeling.
More to come (detailed instructions for setting up and
using the rebounder for those interested.)
|Heart & Lungs
|Low Impact, High
Intensity & Short Duration Exercise
|Never Say Die
It's All Been a Big Fat Lie?
New York Times
Sunday Magazine Article
Your Native Fitness
Under the Sun