PACE Circuit Training: Frequently Asked Questions

Questions?

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 stations, such as jogging squares or step benches for a set interval, usually 30-45 seconds 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 far 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.

PACE Fitness Note

FranBest Interview continued

FranBest: Explain the nature of the Pace Fitness Equipment product line. How does hydraulic equipment differ from typical exercise machines?
Rande: Hydraulic resistance basically accommodates to the effort of the user; the faster/harder one pushes, the more resistance they encounter. PACE hydraulic machines provide concentric only resistance; there is no eccentric (or negative) resistance which allows each hydraulic machine to work opposing muscle groups in a "double-positive" fashion. The fact that there is no "fixed load" with hydraulic resistance allows for safe "fast anaerobic" exercising. Note that every weight stack company recommends to use their equipment in a "smooth, controlled manner" while we recommend to use our machines as quickly as you can at your own "pace". This type of fast exercising cannot be done safely with typical weight stack machines; you will either tear a muscle if the weight is too heavy or if it is too light, you will be throwing the weight in the air and catching it on the way down. Hydraulic resistance provides a combination of a safe muscle toning workout with a high calorie burn cardiovascular workout in a time efficient 30 minute program.
FranBest: How does Pace Hydraulic Fitness Equipment differ from other hydraulic machines? What are the advantages to the fitness club member? How about to the owner?
Rande: What sets PACE equipment apart from its franchise competition is the fact that our hydraulic cylinders are adjustable and feature a dial that controls the amount of hydraulic fluid to be able to increase or decrease the resistance as needed. This allows our equipment to accommodate a wide range of fitness levels at the same time and also prevents members from hitting a plateau. These are huge advantages to the club owner as well as their members.
Member retention is one of the biggest problems club owners face. If a member hits a plateau and has stopped enjoying results, she will get frustrated, bored and eventually drop out. With PACE equipment, once a member has maxed out on setting #1, they just click the dial to #2 and it takes them to a whole new fitness level. Small clubs are successful long-term only if their members continue to get results and become walking testimonials - and bring in their friends. Another huge advantage for the club owner of using adjustable PACE equipment is to be able to attract new members. Some of our customers offer a combination of women only hours during the day, then coed hours in the evening. Let's face it, there are just as many out of shape men out there as women and many of them are just as intimidated to go into a hardcore club. It makes sense, especially in a small town, to try to appeal to as much of the population as possible. Again, since we are not a franchise, our customers are not locked into a cookie-cutter formula only; they have a huge advantage of being free to appeal to their unique markets by offering additional services, products, equipment, etc. We provide a preferred vendor list as part of our marketing package to help customers find key suppliers (without getting any kick-backs).
FranBest: What are some of the fitness clubs that are using Pace Fitness Equipment products in their clubs?
Rande: One of our biggest areas of growth right now is selling into markets where a Curves club has just gone out of business. There may have been 50-60 loyal members who loved working out but have been left high and dry; maybe this was not enough members cover the high franchise fees, but usually more than enough to cover basic expenses. One such customer, Kimberly Ellingsen, from New Image Fitness in WI had over 50 former Curves members signed up before she opened her PACE club, then recently had her grand opening and signed up dozens of new people. As a former Curves member, what she values most about our equipment is the superior quality over what she was used to. She told me "There is a difference of night and day in the quality of PACE equipment over Curves. Every one of my members who was a former Curves member loves it! Showing them how they can change the resistance quickly and easily is one of our best selling points."
FranBest: Tell me about the service philosophy of PACE Fitness. What kind of service and support do you provide? Do you provide value other than supplying equipment?
Rande: My philosophy in business is borrowed from Zig Zigler, who said "You can get anything you want in life if you help others achieve their goals." If I help my customers become successful, then I will ultimately become successful. They will buy from me again when they open their 2nd and 3rd clubs and they will tell others about PACE. I used this same philosophy in my own clubs- if I help a member achieve their fitness goals, then I will keep them as a member and they will bring their friends in. I encourage my customers to adapt the same philosophy in their clubs. Another one of my favorite sayings is that "there is no monopoly on brains." Running a successful club is not rocket science, but there are industry-proven tools and steps that should be taken to ensure success. My job is to provide these tools and training to my customers; their job is to utilize the tools that they feel will work best for their markets.
I also encourage my customers to network together on our PACE Facebook Group page to share ideas, success stories, etc. I can't see paying a high franchise fee for years when we provide the same type of fitness industry tools. Kimberly from New Image Fitness also said "The marketing tools in the PACE package gave me everything I needed for a successful grand opening."
She also appreciates the personal attention she received. "Being able to call the owner of the company if I have any questions is incredible customer service!"
FranBest: What differentiates your company from other equipment suppliers in the industry?
Rande: Quite frankly, there have been several knock-off companies who jumped on the hydraulic equipment bandwagon in the last few years to try to capture some of the Curves business; some of these companies did not even exist 2-3 years ago but they profess to be experts in this industry.
What separates PACE from these suppliers is our track record, knowledge, quality and personal-touch customer service. The personal touch is one of the key factors that separates small circuit clubs from large health clubs; I've tried to apply the same philosophy in my business. We may be a few hundred dollars more in cost, but there are no hidden surprises with PACE (no assembly needed on machines, cylinders that work, etc). And whenever one of the club owners has a problem or a question, they can feel free to call me, the President, directly. How many of the big franchise chains can make that claim?
FranBest: How can club owners and prospective club owners find out more about PACE Fitness and PACE equipment and support programs.
Rande: The best way is to email me, in confidence, at RLaDue@PaceCircuitTraining.com. Include your phone number and a little bit about your plans, such as whether you're looking to start a new club or add on to an existing program. I'll email you information confidentially and with no obligation.
FranBest: Thanks, Rande
Rande: Thank you.

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