Welcome to the January 15, 2002 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information

1. Does Your Heart and Monitor Talk to You?
2. Thinking Ahead to Your Next Season of Fitness
3. New Book Announcement: Fit and Fat
4. Welcome to Heart Zones United Kingdom
   also...
   
5. Workout Challenge: The Heart Goes On!
6. Fit Sense Heart Monitor
7. Heart Zones Seminar Dates
8. Federal Grant Awarded to Heart Zones Circuit Training
9. Blue Jersey Heart Zones Cycling Trainer in the News

Many of you use your heart rate monitor as a tool for fitness or performance rather than as its most powerful feature – the dialogue of your physiology. If you want results in your three types of fitness training – emotional, metabolic, and physical training – then use your monitor as one of the primary ways to have a dialogue with your body. Here's an analogy: a monitor is a tachometer which gives you the data on how rev’ed up your engine might be. The analogy ends there - the human body does not function like your car. It is much more interrelated and complicated than that simplistic model.

Here’s an example showing the direct connection between human communication and the cardiovascular system. Put on your monitor and read out loud a passage from a book. As you speak your heart rate increases and your heart works both faster and harder as microscopic blood vessels in distant parts of the body change to accommodate for changes in blood pressure. Take a look at this chart:

The human heart speaks a language that not only is vital to our well-being, but makes possible human feelings and binds human beings together. As James J. Lynch writes in The Language of the Heart, “In patients with hypertension to school children reading their ABC’s, the link between language and the heart is clear and undeniable.”
----Lynch, James. J. The Language of the Heart, The Human Body in Dialogue. New York: Basic Books, Inc. Publishers, 1985

In November, we talked about off-season training - the “summer school” of your training year. Use it to improve on your aerobic base, sport-specific technique, power-to-weight ratio, and your knowledge. It hardly seems time to begin considering what next summer's racing or participation season will look like. Yet similar to how stores begin to bring out spring fashions right after Christmas, now is the time to look ahead and plan for spring activities.

So gather up your race and event guides from last season and sit down with a pencil and a 2003 calendar. (I really like the calendars that www.velogear.com puts out – cycling, mountain biking, triathlon, and touring!). Next, write out your goals – yes! There's that WORD again! The best goals are the ones that come from the heart, so look there first. Consider specifically things like where you might like to travel, the distance you want to do, who you can “buddy up” with to do the event, or explore charity teams and events to do. Fill your calendar with all possibilities – not just one main event. Smaller events can be worked into your training plan to reinforce it. Basically you are plotting a path to the main or series of events that you would like to do.

From here you can get a picture of how to structure the phases of your training plan. Think about this initial piece as the skeleton. Next, build in the tendons, ligaments and muscles to support successful preparation for your event. Getting to the starting line ready and prepared requires a plan. Feeling successful at those events requires that we consider equipment, vacation time, instruction, education, and a budget. Remember too, planning ahead makes for great anticipatory fun! You will want to do this soon, as many popular events fill up early. Figure it out and don’t delay registering. And of course, wear your heart rate monitor throughout your planning process and watch your ambient heart rates.

Diane Lydon, Heart Zones International, has just announced the first international licensee of Heart Zones. Rick Kiddle, the founder and owner of National Studio Cycling Register, and Chris Mackie first met the Heart Zones company when Lorraine Brown organized a tour of Heart Zones seminars in 2000 in 6 cities in the UK. Rick was invited to a special “advanced” training session that year and took the experience to heart. Rick invited Chris to become his partner and the two started their new venture in September. The first step for Heart Zones UK is the development of their health club package and certification program. For more information, you can contact Rick and Chris by phone 44 16 28 52 6316 or by visiting their website: www.heartzonesuk.com.

Try this work out on an indoor bike. Even if you are a runner, swimmer or just in it for the fitness, take a ride on a studio bike. The Heart Goes On workout strengthens the legs and the head simultaneously. You will get an awesome cardio workout and a great leg workout. After a 10-minute warm-up, take your heart rate up to 80% of maximum - and ride this for 5 minutes. Next you will do the following 3-minute leg set: Stand out the saddle for 8 counts and return to a seated position for 8 counts for a total of 1 minute. Your second minute you will cut the count in half so that you are out of the saddle for 4 counts and in the saddle for 4 counts, repeating this for 1 minute. Finally, for your last minute, cut the counts in half again, so that you are out of the saddle for 2 counts and in the saddle for 2 counts for 60 seconds. Those of you familiar to indoor cycling know this as “jumps”. Once this 3-minute leg set is done – note your heart rate and try to keep this same heart rate the next 3 minute leg set that you do. You will do these leg sets after every 5 minutes at 80%. The duration of the workout is up to you! Send your downloaded profiles to our newsletter editor: jessica@heartzone.com

I have to say – this is a very sweet heart monitor. To be able to monitor both your heart rate and running pace is a very cool. The FS-1 Speedometer gives you instant feedback while you walk and run. And since it's smart, the FS-1 automatically takes splits, logs your workouts, and lets you train on-line. The FS-1 watch displays your pace, distance, calorie-burn, and heart rate as you run or walk on the open road. A foot pod on your shoe tracks true speed and distance, not just step count. You can add the Fit Sense heart strap for complete fitness feedback. All of your progress can be seen at a glance on the ergonomic fitness watch and then you can plan, chart, and analyze your workouts on-line.

Questions? Peter at Fit Sense isa great guy who you can call to ask questions about this monitor (1-800-419-3667 ext. 213). We are excited about offering for a limited time the FS-1 Pro Heart Package, which includes the FS-1 Pro Watch, Heart Strap, Net Link, Power Pack (12 batteries and a heart strap screw driver) with the Heart Rate Monitor GUIDEBOOK ($25) all for $149.95 (a $219.95 value). This package enables you to obtain your heart rate and upload your data wirelessly to the internet or PC. NOTE: This package does not include the speed/distance foot pod – but you can get this for an additional cost. Log onto www.fitsense.com and use the code: "Sally Edwards" to get your FS-1 Pro Heart Package.

Join Zoner and the Heart Zones Faculty for your start in fitness and health. If you don’t see a location close to you, contact Kathy Kent at Kathy.Kent@heartzone.com to explore how you can have a seminar in your area! Visit www.heartzone.com for registration information.

Date Place January 19 Concord, CA (Northern Calif) January 25 Detroit, MI February 1 Mokena, IL February 15 Sacramento, CA February 22-23 Denver, CO October 3-5 Seattle, WA

Rob Kerr, President of Heart Zones Circuit Training just announced that the program that he created and has developed into seminars, workshops, and in-service training for schools has been awarded a $215,000 federal grant by the Department of Education. The DOE is disbursing $50 million to shore up eroding school physical education programs in the nation. Kerr received his master’s degree from California State University where he studied children and the changes in their fitness program using the technology of heart rate monitors. He has co-authored the Heart Rate Monitor Handbook which accompanies the program, which consists of 10 different fitness testing stations to give kids immediate physical activity during the short time span allowed for fitness training during the school day. Kerr’s grant supports every middle and high school in California’s 5th largest school district, Sacramento’s San Juan School District. Student have the use of a monitor and all physical education teachers are to be trained in Heart Zones Training.

Pat Burton is profiled on the front page of the “Lifestyle” section in the Atlanta Journal-Constitution (Jan. 8, 2003) in recognition for his lifestyle change from unfit to real fit. Read about Pat’s personal transformation from unfit, fat, inactive, and weighing just under 300 pounds to a fit and low-body fat Heart Zones Blue Jersey Cyclist. Pat combined exercise and dietary changes to shift his energy and lifestyle. Congratulations are also in order to his mentor, Red Jersey Master Cycle Trainer Joe Domelski for serving as a member of his lifestyle change support team as Pat achieved this transformation. Pat's fitness training program consisted of Heart Zones Cycling and his nutritional change program consisted of energy shifting his eating habits and patterns. During this process, Pat decided he wanted to learn how to share his fitness training success with others and recently completed his Level 1 training as a Blue Jersey Cycle Trainer through Gold’s Gym in Atlanta. You should read the web version of the article because it's a wonderful personal success story here: http://www.accessatlanta.com/ajc/living/health/0103/08burton.html

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The Heart Zones e-Newsletter is a Heart Zones publication
Publisher: Sally Edwards
Editor in Chief: Jessica Menendez

PLEASE forward this e-mail to friends and colleagues who are also interested in fitness and sports training using the heart. THANK YOU!