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Our
Pick of the Month Do you like to keep track of your finances, your schedule, or even your car’s mileage and repairs? If you answer yes, then a training log is the essential tools for your fitness training. Sure you can keep your exercise record simple by jotting down distance and time, but the richness that comes from tracking time in zone, training load, and workout types (intervals, steady state, recovery, or mixed workouts) and variety of activities can make the difference between staying on the program or the pattern of missing workouts. We love training logs so much that we are providing you with a free one. Click here for a free log or better yet, try the real things – the Heart Rate Monitor Log to keep you motivated and on track or the Triathlon Log | ||||
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This
is a question about getting stale – "How do I prevent it because I am
dreading the “hard days” well and the easy ones too? I need to stay active
-- any suggestions?" Answer from a Heart Zones Master Trainer You state you “dread the hard days” and it sounds as if you have been doing the same routine for an extended period of time. Here are 10 pointers on what you can do to get the gusto back into your training schedule: The 10
Pointers for Overcoming the Dread Hard Days
Bev Robinson, BPE,MA, Heart Zones Master Trainer, Calgary, Canada. | ||
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It is time. The perfect storm is amassing incredible forces of physical, emotional, and metabolic chaos that could lead to catastrophic health results for all. It is time. The connection with the heart is the essential one. When the hearts connect between friends and within us, positive and high energy changes occurs. It is time. Sedentaryitis, a condition from living an inactive lifestyle, is converging with stress and unhealthy eating and the negative results take away the joy and happiness in life. Connect with real people, doing real things, for real important reasons – to get America fit. | ||
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There
are two types of heart rate monitors; they’re defined by the type of
transmission from the transmitter to the receiver unit (“the watch”).
Analog monitors detect the electrical activity from a heartbeat and
translate it into radio waves. The software in the watch computes the
heart rate in beats per minute and displays heart rate on the face of the
monitor. A digital monitor doesn’t transmit radio waves but rather sends
packets of data. Which is best? It depends. Analog is cheaper. Digital has
a cleaner signal. Analog has to filter out general noise artifacts that
result in distortion errors (cross talk). Digital monitors transmit data
at rates less susceptible to environmental noise.
We recommend the analog Sports Instruments Fit 1 (see above for our FREE offer this month) or any of the digital Timex monitors. See them in our online store! | ||
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Check
out the Heart
Zones Resource Center:
for the Series: Training Tools Get Personal Part 1 and many more. The more you learn, the more you train and the more fun you have, so take a spin through our FREE Resources and learn about testing your fitness, snag a workout, learn about the 10 most popular training tools to give a jump-start to your fitness program, and read helpful articles like this one: Do you have so many gadgets strapped to your handlebars that there’s no room left for your hands? Do you have devices strapped to your chest, your shoes, and your arms as you run? Have you got MP3s playing in your ears and real-time data flowing around the rest of your body? Just how many different kinds of data should you use to manage your training program? If you’re a triathlete, you’ll probably say that you’re not happy unless you’re doing at LEAST three things at once, and that includes running gadgets galore. Fair enough, but, as the different types of devices multiply, as the data that they produce borders on the ridiculous, some athletes are beginning to say “enough!” How is it possible to analyze, appreciate, and understand so much data from so many tools? | ||
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The
Heart Zones 2006 Conference is just 3 weeks from today and we want to give
you 3 more reasons to be there:
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Meet Carl Foster, Ph.D., past president of the American
College of Sports Medicine, who will give us a personal inside look at
global fitness and training research.
Meet Allen Lim, Ph.D., the world expert on
dose-response physiology (how you can change your body by giving it
different exercise activities). He is more than a scientist; he’s a coach
and competitive cyclist.
Meet Sally Edwards, MA, MBA, and learn from one
of the world’s leading authorities on Heart Zones Training and how to use
training and training tools to lose weight, get a better body, and
accomplish your dream goals. | ||
Type of Ride: Steady State Purpose: Build aerobic and muscular endurance Percent of threshold heart rate: 95+% Zones: 2-4 Time: 1 hr. – 2 ½ hrs. Heart Zone Points 80-440 Ride Overview: Rock Steady is designed to increase the
riders’ aerobic capacity and endurance. This ride can be as challenging as
you want to make it by increasing the steady state interval time and or
increasing the intensity. The length of the ride may also be increased by
adding riding time in zones two and three prior to the steady state
intervals or after. Cadence during the steady state intervals should be
between 90-100 rpm on flat to rolling terrain.
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Congratulations to Leti, Frank, Mary, Cathy, and Moira - our five e-news readers that answered this question correctly - winning a copy of the Heart Rate Monitor Guidebook. Q. I have heard that losing weight is all about the formula “calories in equal calories out.” So, I have been cutting back 500 calories a day and exercising 500 calories a day. Will I lose weight? A. Yes. By cutting calories and increasing activity you are guaranteed to lose weight. B. Yes. This is the first law of thermodynamics: energy in equals energy out. C. No. Human physiology is very complex and losing weight is much more complicated. D. No. Other people will lose weight this way but I won’t. Answer to this month’s question: C. One of our readers, Ruth K. answered it best: Losing weight does require more calories expended than taken in, but it also is more complex than just cutting calories and increasing activity. Your emotional state affects the ability to lose weight, stress plays a factor, overall health plays a factor etc. So, while you may lose weight this way, it will not always be consistent, and working on all the factors that affect weight (emotional, physical etc) will be more consistent. | ||
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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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