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Karen Tusting Gets Out of the Way of Her Ego
What do I love about Heart Zones Training? It is a personal journey - and the journey truly is the reward I was first introduced to heart rate monitors in 1999 during my initial indoor cycling certification lead by Schwinn Fitness. As I led indoor cycling classes, my riders became so obsessed with success as a higher number, I said no more—we banned them. Two years later, I became certified in Heart Zones Indoor Cycling and for the first time I “got it”—I understood why to use the Zones and how to help my clients to burn more fat using the Max Fatburning system, and it changed my own personal training, too. For
me, Heart Zones Training personalizes cardiovascular training, as each
individual becomes more aware of how his or her training affects
individual physiology. This learning process, for me, was like knocking
over stacked dominos. As each one fell over, it struck the next one and so
forth. The first domino that tumbled was learning to use a new piece of
confusing technology, the heart rate monitor training tool. Next I needed
to learn about myself— my unique physiology without my ego getting in the
way, including determining my anchor point (either Threshold heart rate or
max heart rate). Then it was training load, and emotional fitness, and so
much more. It is all captured in The
Heart Rate Monitor Guidebook, but proof is in reading the book and
practicing the methodology. This
is just the beginning of the journey into discovering your true
potential—sans ego. It is this journey that I love about Heart Zones
Training, the opportunity to move your fitness level forward and
experience results. Your health improves as you spend time developing a
baseline of fitness. Your endurance increases as you spend more time
working out aerobically, and you get faster as you stretch yourself into
zones you never thought possible for yourself. This journey may be the
most important one you have ever taken. In
fact, you can proceed on this journey with the help of one-on-one personal
training or web coaching, you can be your own self-taught coach with books
and CDs, or you can learn about the Heart Zones methodology through
classes and workshops as part of training for an athletic
event. | ||||
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Watch
for the release date, May 2006, for the hottest new book from the Heart
Zones team of Sally and Sally (Sally Reed and Sally Edwards) titled
Heart Zones Cycling: The Avid Cyclist’s Guide to Riding Faster and
Farther.The book is for the more experienced cyclists who range
from “advanced beginners” to “beginning advanced” riders. It is for riders
who are ready to take their cycling to the next level by learning a new
way to ride that incorporates the power of physiological data such as
heart rate in a proven, systematic training methodology. The book guides
cyclists step-by-step through a technology- based training program founded
on the latest findings in exercise science together with established
principles of successful training. In Heart Zones Cycling, riders learn
how to define meaningful goals, how to use heart rate and other metabolic
monitors to establish physiological zones in which to train, how to
periodize their training (sequence and distribute their training load over
time), and how to develop a personalized, holistic approach to training
that will lead to cycling success. | ||
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Which is for you? Lab or Field Test?
The new word on the training scene is this one: Threshold. Threshold is an anchor point to use to set your training zones. It is the cross-over point between two different training “rooms”—one room with enough oxygen and the other where your intensity is so high that there isn’t sufficient oxygen to sustain exercise. But, how do you measure your Threshold? There are two ways to test to determine your Threshold: field test or lab test. It is valuable to test for your Threshold regularly because it is dynamic and changes when your cardiorespiratory fitness changes. One of the primary reasons to test it is to set your training zones accurately. Field tests for Threshold are relatively easy and painless, take little time, and may be self-administered. The reason to take a lab test is that it is more accurate, gives you some additional data that is useful, and your trainer can provide you with a training plan to accompany it. Annelise DiGiacomo, ACSM Health Fitness Instructor, Heart Zones
certified Level 2 trainer and head coach of the Heart Zones Training Team
Danskin has been using the New Leaf metabolic cart. She says about the
test, “One client of mine at the Bellevue Athletic Club tested at a
Threshold of 162 bpm with a work of 160 watts and 12 months later
re-tested with a Threshold 10 beats per minute and 10 watts higher. Along
with improvement in his Threshold, his VO2max increased and his
fat-burning range increased. Knowing which zones to train in has helped
his fitness improve measurably and he can now do more work and sustain a
higher percent of his maximum heart rate. I continue to re-test and adjust
training zones based on improvements in Threshold. Using the New Leaf
metabolic cart combined with the Heart Zones Training System for Metabolic
Fitness has been a great tool in designing efficient and effective
training programs for all of my clients.” Cheryl Merek, a Seattle-based
personal trainer has been using a metabolic analyzer to test for Threshold
for the past 4 years. She says, “Metabolic testing is not for everyone but
it is very valuable for setting sport specific training zones which are
different for cycling, running, and rowing. I see 5-15 bpm improvements in
my athletes in the before and after Threshold tests, which means that they
have improved their Threshold 2-8% of their maximum heart rate as a result
of the training prescription. It is proof that the training program is
working.” | ||
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Make
this your year: Get A Personal Coach
Sometimes athletes wonder if they really need a coach to train for an event. Many athletes and non- athletes who ask themselves this question are concerned about the commitment and the requirements of a truly professionally-designed training program. Make this your year for a Personal Coach. Here’s the story of someone, maybe like you, who did just that, made that commitment: Deborah had a goal to compete in the Sprint Triathlon event of the World Master’s Competition in Calgary, Canada in 2005 and yet, she was new to training. Her son instigated it because he wanted to spend weekends with his mom and knew that if she started training, they could share this experience together. Deb’s personal challenges included:
Going into the triathlon, Deborah had a great attitude. She knew that with 15 women in her age division, even a last place finish would give her a medal and 15th standing in the world. Deborah accomplished her goal finishing 7th in her age group. She was thrilled. She is currently training with Heart Zones Personal Coaching for her next event, a master’s swim competition in spring 2006. Cindy Miller, Heart Zones National Personal Coaching Coach, can be reached at Cindy.Miller@heartzones.com. | ||
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Contribution by: Carl Foster, Ph.D. of the University of
Wisconsin, Lacrosse “Age predicted equations are worse than useless"
For years, competitive athletes have watched their heart rate monitors zoom far above and far below their estimated maximum heart rate using the standard formula of “220 minus age.” The American College of Sports Medicine (ACSM) states that there is “a standard deviation of 10-12 beats per minute.” Do you believe that this is accurate? Take Paul Camerer (or “Pinkhouse” as Sally Edwards affectionately calls him) for example. His maximum heart rate hasn’t dropped a beat in the 37 years that he has been measuring it. He’s now 87 years old and his maximum heart rate running is 190 bpm. Using the formula 220–87= 133 bpm means that if he followed the formula the error is 57 bpm, much more than the 10-12 beats per minute deviation cited by the ACSM. This is a 30% error; Pinkhouse would do better guessing his maximum heart rate than using the old formula of 220–age. Carl Foster states: “Age predicted equations are worse than useless (ALL OF THEM). If you don't have a measured HRmax, or at least something based on some sort of measured parameter such as the Heart Zones Training system provides with sub-max testing, then you have nothing.” We
agree with Carl Foster; we have found the dozen or so formulas floating
around out there that claim to predict maximum heart rate are “worse than
useless.” Don’t use them. Don’t recommend them. Rather,
use some of the 10 different Sub-Max Tests that Heart Zones has
developed over the last 15 years to safely estimate your maximum heart
rate. Don’t use a formula.
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From a Stay-at-Home Mom to One of America's Leading Fitness
Experts I, Kathy Kent, like to ask that question, “What’s your story?” because if you had asked me 10 years ago who I was, I would have said, “I’m a stay-at-home mom with a degree in accounting.” But, who I really was, was a person with really good communication skills, teaching ability, and a keen desire to motivate others. I found that I had a knack for motivating people to get fit. I could get in front of a group with a microphone and teach a class. I instinctively knew how to train both myself and others, and when people started lining up at my door, asking for my advice, I decided to get the credentials that showed the outside world what I already knew, that I was a great coach. I took a Heart Zones Indoor Cycling Certification and accomplished both—I became a coach and certified trainer. I own and run the busines of Heart Zones Cycling and Personal Training, but it all started with that first certification. I still teach a couple of classes a week and train a few individuals every year.. Why do
I do it? Because it feels good to affect someone in such a positive way.
It feels good to know that I have helped someone get healthy, get fit, or
meet their performance goals. I’ve always said, I don’t teach and coach
for the money, I do it for the intrinsic rewards that it gives
me.
Teaching and coaching is about sharing your knowledge with others. Teaching Heart Zones is about empowering others to get in touch with their hearts for health, fitness, and performance. For information about becoming a Heart Zones Trainer in either Indoor Cycling or Personal Training, please contact me at Kathy.kent@heartzones.com, or check out our courses | ||
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Don't Get A Speeding Ticket
Purpose: Build cardiovascular endurance to build the bottom limb—Endurance Training—of the Training Tree Course: Flat or slight rollers (run or bike) Note: You get a speeding ticket if you choose too high a heart rate number and you have to decrease your speed and heart rate towards the end of the run or bike because you held too high a number, too fast a pace or speed. The Workout is color coded to match the intensities of the workout with Green Zone 2, Yellow Zone 3, and Blue Zone 1. Summary: 100-140 minutes, 5-9 miles Heart Zones Training Points: 145- 310 Points *Modification: Modify run or bike workouts by first decreasing or increasing the intensity by 5-10% or next by changing the duration by 10-20% in time. | ||
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Heart Zones ® Training Center
Announces 2006 Danskin® Women's Triathlon Series
programs<br>Heart Zones ® Team Danskin Training will
be offered in over a dozen new cities this year, making the proven
team-based 8-week training program available to hundreds more athletes
this year.
Coach Cindy Miller is returning with her one-on- one Crunch Time Training Program, now available in 5-week, 8-week and 12-week programs. Our e-mail Training and Web Training have been updated and are ready to give you the information you need, starting as low as $19 for an 8-week program. Whether you are a self-directed athlete or one who thrives with the guidance of a great coach, we've got just the right training for you. We also have something to fit any budget, with the encouragement and training information you need to have fun preparing for and then doing the race. Make this your triathlon year! | ||
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Consider this your official invitation to attend one of our
upcoming Heart Zones USA seminars. Check the calendar of events
below.
If you would like to bring a Heart Zones event to your area please contact us | ||
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With Heart,
 Sally Edwards and the Heart Zones team Heart Zones USA email: news@heartzones.com
phone: 916-481-7283
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