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Heart Zones e-Newsletter
Trusted source for training and fitness performance with heart.
July 31, 2007
In This Issue
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How Well Do You Recover?

The faster that your heart can recover from exercise, the healthier it is for your cardiac muscle. But, what is the scale of healthy recovery heart rates? Find out for yourself. Hop on a piece of cardio equipment, an indoor or outdoor bike for example, and after an adequate warm-up go to the mid-point of your Aerobic Zone (aka “Zone 3,” 70-80% of your maximum heart rate). Hold that mid-point of Zone 3 for a 10-30 minutes, then stop moving for 60 seconds. Record your heart rate at the end of that 60-second still period.

Your recovery heart rate is the difference between your heart rate during exercise at the mid-point of Zone 3 and your heart rate 60 seconds later. Here is an example for someone whose maximum heart rate is 200 bpm.

Midpoint of Zone 3 (75% of 200 bpm) = 150 bpm.
After 60 seconds of complete rest = 110 bpm.
Recovery heart rate = 40 bpm.

Next, refer to the scale below A 40- beat recovery qualifies one for an “Excellent” score.

Recovery Heart Rate Scale
0-13 bpm Dangerously Unhealthy
14-30 bpm Average
31-60 bpm Excellent
> 60 bpm Superb

This is a simple measurement for you to measure to assure your heart health. Try it and find out how well you recover. The best way is to improve your recovery heart rate is to improve your cardiovascular level of fitness, reduce your emotional stress, and make healthy food choices. If you do these three things, you will improve on your recovery heart rate the healthy way.
Tools Update

Who's leading the charge to couple cell phones with heart rate monitors? The folks from Redmond, Washington (Microsoft) and their latest software invention, MPTrain. Their software can combine a heart-rate sensor with a music-tempo analyzer to let runners use music players in their mobile phones to set their workouts.

Here's how it works. First, load up the mobile phone with some tunes. Next, choose a workout from the phone. For example, you might select two 5-minute, high-intensity, Zone 4 intervals with one 2-minute recovery interval in the middle. MPTrain analyzes the music on your phone and then chooses songs for you based on their tempo and length to fit that specific workout. Microsoft researchers have found that the software is effective in encouraging the user to do the prescribed workout as compared to an individual without the software support.
Tomorrow's Training Today

Kathy Kent, Heart Zones Level 5 Master Trainer, leading a Heart Zones Cycling ride at the Heart Zones International Fitness Training Conference.

Join us in an accelerated weekend with the world's leading fitness faculty and get more out of every calorie that you burn. You are invited to “Tomorrow's Training Today,” the Seventh Annual Heart Zones International Conference 2007, held this year at the University of Denver, in Denver, Colorado, from November 9th-11th.

This event highlights the latest in training tools such as metabolic meters, power monitors like those used in the Tour de France, and the latest in heart rate monitors. Not only do you get to take today's top tools for a test workout, but you also get to try the latest bio- sensing devices, from power meters for your running shoes to smart fabrics that measure everything from your breathing rate to your skin temperature. As a newsletter subscriber, you also get an Early Bird special for 20% off the registration fee of $349, if you sign up by August 15th.

Are you ready to improve your fitness level? To exercise in less time and get more benefit? Are you ready for a jump start in your profession or your fitness? Register today to spend the weekend with the Heart Zones team. Just enter the code EARLYBIRD at checkout and zap - it takes $70 off the fee!

Register Now!
What Really Happens When You Train?

What happens to your body when you give it an exercise boost? The answer is the cascade of changes that happen to your physiology from regular exercise activity. And with the right kind and amount of training, the result is a positive fitness outcome. This sequential series of physiological events looks something like this:

1. Dose - This is like a dose of medicine, but in this case it is the quantity (or dose) of activity that you do. For example, 30 minutes at an intensity level of 80% of your maximum heart rate for 2 weeks is a dose. Next…

2. Response - This is your body's reaction to the dose of exercise. The response can be favorable or unfavorable, depending on the appropriateness of the dose. If favorable, it is a positive effect that leads to improved sleep, weight loss, or faster running times. Next…

3. Adaptation - These are the physiological changes that happen over time, such as a lower percentage of body fat, increased metabolic rate, improved oxygen carrying capacity (VO2), and more mitochondria (biochemical energy factories in your muscle cells).

All of these changes take time. And, it is measurable. Snag a set of “How Fit Are You” workout cards and each week do one of the eight different 10-minute workouts to measure your fitness improvement. If you are exercising right, you'll see the rewards from Dose-Response-Adaptation cascade of events. The packet of 10 cards is on sale right now for ½ off the $10 price, so snag it for only $5 a set!

Get the Fitness Testing and Measurement Packet for ½ off!
Save $15 When You Spend $50 or More

Everyone on the Heart Zones team wants to encourage you to live an active, healthy life. One of the best ways to accomplish this is to read books, watch and work out to a DVD, and attend a seminar or workshop. To encourage and support you, here is a web coupon that lets you save $15 when you purchase $50 or more from our retail store online.

Use coupon code 15OFF50 at checkout.
The Real Road Ride and Run Workout

If you just had one workout a week to which you gave your all, this is the one. Feel like a TDF (a Tour de France rider) or a M26.2 (a 26.2-mile marathoner) while staying indoors, cool and dry. Strap on your heart rate monitor, your speed/distance/bike computer, and do this workout. It's more than fun, it's one tough challenge.

The Real Road Ride and Run simulates your real outdoor racing experience with each of the phases of a training workout:

  1. Warm- up
  2. Technique
  3. Steady state time trial
  4. Hill surge intervals
  5. Sprint, the all-out Zone 5 surge to the finish
  6. Cool down

And, yes, there's recovery between each part of this run, ride, or row. Here's the format:

The Real Road Ride/Run Workout
Activity Description Number of Repeats Maximum Heart Rate Zones Duration (min)
Warm-Up Easy to Moderate 1 Zone 1-2 5-10
Technique Interval 1 Set of Counting.
Count your cadence on the bike or your stride number for a measured distance (example, 200 yards)		 1 Zone 2-3 5
Steady State Time Trial Steady state at the mid-point of Zone 3 or 75% of your maximum heart rate. 1 Zone 3.5 10-30 min.
Recover Take off all of the resistance and speed and cruise. 0 Zone 2 2 min.
Hill Surge Intervals Find a short hill. Do repeats pushing into Zone 4 on the ups and recovering on the downs. 5 Zone 4.5 on the Ups;
Zone 2 on the Downs		 10-30 min.
Recover Back off the pace and let your heart rate drop and your breathing rate recover. 0 Bottom of Zone 2 2 min.
Finale Sprint Take the pace/speed up to highest you can hold for 60-seconds. 1 If really fit, go to bottom of Zone 5; modify if less fit. 1
Cool-Down Easy 1 Zone 1-2 5-10
  Summary: 36-86
minutes
Heart Zones Live Event Schedule

Attend a Heart Zones Training event near you:

To sign up for a seminar, workshop, certification or the International Conference, visit www.HeartZones.com…

With Heart,



Sally Edwards and the Heart Zones Team
Heart Zones USA

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