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This past July 4th, Chris Edwards, the middle of my three older brothers, died from his first heart attack, after returning from an easy run in his Ventura, California neighborhood. Cardiovascular disease is the number one killer in America, and, yes, its prey can even be physically fit and skinny individuals like my 60-year-old brother. So, what is one of the primary things that you can do to lower your risk of fatal heart disease? Answer: Exercise at moderate to high intensity, using a heart rate monitor. According to researchers following a group of 44,000 males age 40-75, the greater the exercise intensity for healthy individuals, the lower their risk of heart disease. As reported in the Journal of the American Medical Association*, the amount of exercise volume (time or distance) is an important risk variable for heart disease, with more volume equaling lesser risk. Significantly, the report also noted that with greater exercise intensity there was also a lower risk of disease. Men who reported running one hour or more per week were found to have a 42% lower risk of heart disease compared to men who did not run. And men who lifted weights for at least 30 minutes each week has a 23 percent reduction compared to those without resistance training. Furthermore, compared with men engaged in low-intensity exercise, those men who exercised at a moderate intensity had a 6% risk reduction, while those exercising at a high intensity level had a 17% risk reduction for heart disease. Summary: Exercise at moderate to higher levels is beneficial to lowering men's risk for heart disease. *October 23/30, 2002 issue of the Journal of the American Medical Association |
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There is a trickle-down effect in training. A good example is the use of power meters among cyclists. 2006 Tour de France winner Floyd Landis used a power meter to train and race, and now other elite cyclists have followed his lead and successes. The next trickle down is to the broader group of competitive athletes and serious recreational cyclists. Whether you are an indoor cyclist or a roadie, power training is the new way to train more efficiently and race more competitively. Power meter training uses your direct effort, the amount of force and the amount of time, to measure your energy output in watts. Kathy Kent, pictured here, Heart Zones Cycling first Master Trainer, and Naperville, Illinois rider, just purchased a CycleOps Pro 300 PT. 'I actually purchased two of them, so that I can train with my husband, together indoors, in our basement through our blistering winter," says Kent. "I think both of us can benefit from the precise information that a power meter can give us. Plus wintertime is a great time to learn about new tools and new ways to train." So, there?s another holiday gift item for you to put on your "wish list". |
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Description: This interval experience does more than break a sweat, it challenges you to figure out the cardiac cost of each single watt that you expend riding faster and harder. The fitter you are the lower your car- diac cost per watt of power. Keep track of this ride, record it in your log or download it into Power Agent 7.0. ride "2 by +60 by 2" again next month and compare your results to see if your training plan is getting you the biggest bang for the buck that you invested in time and sweat. Ride Format: Start your timer or console. Warm-up for 5 minutes with an easy cadence and an easy ef- fort. Note your average watt output the last 1 minute of warm-up time. This is your starting watt number ? re- member it. Begin the main set of the ride by quickly increasing your watts by +60. For example, if you warm up at 120 watts jump it up quickly to 180 watts by increasing both cadence and force. During each 2-minute interval hold this starting watt number +60 watt for an elapsed time of 2 minutes. Recover by easing your ca- dence and effort dropping your watts down by -60, or your starting watt number and hold this for a total of 2 minutes. Repeat this sequence of 2-minutes of hard effort increasing your watts by +60 and then recovering back down to your starting watt number for a total of 30-50 minutes. Cool-down for 5 minutes. 
*Modification: If you are in excellent shape change to a 3-4 minute interval and alternate each interval set between increasing cadence, then resistance, then standing position. *RPM means revolutions per minute 
Ride Profile: The ride profile provides an at-a-glance view of the ride with power in watts compared to time. Note the zone colors reflect the temperature of the intensity with cool blue low power and hot orange high power. Ride Name: 60 Whats! 2 by +60 by 2 minutes.Challenge: This ride is for both riding indoor cycling (IC) and outdoor. Modify the ride to fit your current fitness level by increasing the interval time or by increasing the number of watts that you use as your load, in this case, +60 watts. After finishing the ride, I challenge you to compare your results with mine and answer the following questions:
I challenge you to ride with me by comparing your results. My cardiac cost is 30 heart beats for +60 watts of power. That means that for each increase in a single heartbeat I had to increase my power by 2 watts. What is your cardiac cost of 1 watt of power? On the bike, are you fitter and more efficient than I am? Let me know by contacting me at sally.edwards @heartzones.com. |
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In America today, we face a new and perfect storm. Obesity and overweight are the symptoms of a complex situation which can include unhealthy lifestyles, emotional distress, and poor nutrient quality in our food. The perfect storm is building up a massive force that may devastate the quality of life and the health care system for Americans. What can you do to make a difference? Give your loved ones the gift, the time, the permission to experience a life- changing event, by attending a Heart Zones activity. They can take a Heart Zones Training workshop at their health club, but even better, you can give them a holiday certificate to attend a 4-hour seminar and workshop led by our national team of master trainers. The schedule is posted below. If there isn't an event scheduled near you, then make it happen. Become an advocate and an activist by calling, emailing, or going to our site and we'll come to your town and host one. 2007 Seminar and Workshop Schedule January 6, 2007 Athens, Ohio Basic Seminar + Workshop + Advanced Qualification January 13, 2007 Charlotte, North Carolina Basic Seminar + Workshop + Advanced Qualification February 2-4th Kirkland, Washington Basic Seminar + Workshop + Advanced Qualification February 3, 2007 Naperville, Illinois Basic Seminar + Workshop + Advanced Qualification February 3, 2007 Denver, Colorado Basic Seminar + Workshop + Advanced Qualification February 9-10th Boston, MA Basic Seminar + Workshop + Advanced Qualification February 17, 2007 Orange Park, Florida Basic Seminar + Workshop + Advanced Qualification February 24, 2007 Virgin Islands Basic Seminar + Workshop + Advanced Qualification |
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With Heart,
 Sally Edwards and the Heart Zones team Heart Zones USA
Contact us: news@heartzones.com
phone: 916-481-7283
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