Welcome to the January 2005 edition
of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information
- New Year, New Workout - The 6-7-6-8-6-9 Interval
- Exercise Your Ability to Save a Life
- Hiccups
- 10 Reasons to Use Heart Zones Training
and...
- Workout Challenge: Watch Yourself!
- January is Blow Out Sale Month for HEART ZONES STORE - Is it Time to Toss Your Gear?
- Ultimate Girls Day Out!
- Heart Zones Seminar Dates
1. New Year New Workout:
Here’s a workout – called the The 6-7-6-8-6-9 Interval that gives you not only a great workout – but also let’s you know how fit you are. Don your monitor, know your max, and do it inside or outside – on or off a piece of equipment. Recovery is key to your success so pay attention to your breathing:
Step |
Description |
Hints |
1 |
Select any activity and warm up adequately for 5-10 minutes |
Use a stopwatch to measure how long it takes you to complete this workout. |
2 |
Write down your heart rate numbers for the following: |
60% of maximum heart rate: ___ bpm |
3 |
Starting at 60% of your maximum heart rate quickly increase your heart rate to 70%. When you hit 70% recover back down to 60% of your maximum heart rate. |
Three quick ways to increase intensity: cadence, body position, and resistance. |
4 |
As soon as you recover back down to 60% of your maximum heart rate quickly increase your heart rate to 80%. When you hit 80% recover back down to 60% of your maximum heart rate. |
Note that this time you are increasing your heart rate by 20% from 60% to 80% of your maximum heart rate which is ~40 bpm. |
5 |
As soon as you recover back down to 60% of your maximum heart rate quickly increase your heart rate to 90%. When you hit 90% recover back down to 60% of your maximum heart rate. |
Modification: You can do this same workout and modify it so you don’t use 90% of your maximum by following the sequence: 60-70-60-80-60. |
6 |
This sequence of 60-70-60-80-60-90-60% is one set. Complete 3-5 sets and measure how many minutes it takes to complete the workout. |
The more time you can climb up and down this interval doing 60-70-60-80-60-90-60 the fitter you are. This workout is an excellent measurement of your current level of cardio-fitness. |
Share this workout with a training buddy. Email it to her/him as a challenge and compare your results. Do the workout with a friend so you can help each other to improve your cardiovascular fitness levels.
If you enjoy this workout – try the packet of 8 more Fitness Tests available for $5.95 from the Heart Zones web store by going to www.HeartZones.com.
They are the Fitness Test Activity Cards: How Fit Are You?
2. Exercise Your Ability to Save a Life
Running, walking and cycling – metabolic, physical and emotional fitness training can not only make you strong but can also give you a way to help another regain their strength. As you gain personal health power, use it to give as a gift to help save a life.
Check out these facts and visit web sites such as these to support others who need your help:
ORGAN DONATION: www.donatelife.org
MARROW TRANSPLANT: www.marrow.org
BLOOD DONATION: www.americasblood.org
New Year’s resolutions can lead to fitness hiccups when your heart is not connected. To make the connection, start by using your monitor for every workout; use it to get excited about your fitness training.
Like right now. Put it on.
And for the next 2 minutes jump, do knee bends, jumping jacks (who is Jack, anyway?), do pushups, whirly-turns – whatever! How high a number can you see on your monitor? Record your heart rate. While you are recovering, write down five things that you are inspired to do – power boot camp, cardio madness, yoga, running, walking, and fencing – whatever comes to mind as you feel the strength of your heart beat slowly towards recovery.
We encourage you to put on your list of inspirational activities to attend a Heart Zones event in 2005 – a seminar, camp, training session, clinic, workout, certification, and beginner or advanced (certification) training. AND, yes, I LOVE to hear from you – tell me what you discovered for yourself and on the web that EXCITED you! Jessica@heartzones.com
1. Motivation – Using a heart rate monitor and a SYSTEM behind it gives you the tools and the encouragement and motivation.
2. Consistency - regular use of a heart rate monitor prevents excuses for slacking during your training. Monitoring and logging your heart rates gives you consistent data on how your fitness and the strength of your heart improve.
3. Safety – having a monitor to gauge your intensity and know your heart zones based on your physiology ensures safety.
4. Individualized Training – each workout can be tailored to a specific goal. Individualized workouts meet goals.
5. Effectiveness – each workout can be designed to give you a quick and effective workout to fit your busy lifestyle and maximize the time you have available.
6. Accountability – whether you are a newcomer to fitness or fitness maniac, being able to observe your activity through a heart rate monitor makes you and the program accountable.
7. Sport-Specific Training – using your zones, testing and measuring your progress allows you to customize your program to enhance sports performance or fitness.
8. Injury Prevention – monitoring exercise intensity is important whether you are in cardiac rehabilitation or avoiding over-training. Regular use of a heart monitor and maintaining a training log can also give you a permanent record.
9. Heart Zones Training gives you the ability to design Special Needs Training – specific programs for sports specific performance, health or special needs or conditions such as asthma and diabetes is better monitored with a heart rate monitor.
10.Ego Boost – when you notice you can sustain the midpoint of Zone 3 or 75% of your maximum heart rate for 5 minutes longer than when you first started – well that is positive feedback that is meaningful and valuable.
Try this work out on an indoor bike. Even if you are a runner, swimmer or just in it for the fitness cross train on an indoor bike. You get an awesome cardio workout and learn more about how to gauge your intensity and breathing. Use the stopwatch function on your monitor. Place your heart monitor on the handlebars for easier viewing. After a 10 minute warm-up, take your heart rate up to 80% of your sport specific maximum heart rate - and ride this heart rate number for 5 minutes.
Next you will do the following 3, 2, 1 minute heart rate changes:
UP LADDER:
Elevate your heart rate 5 beats per minute and hold for 3-minutes
Elevate your heart rate 5 MORE beats and hold for 2 minutes
Elevate your heart rate 5 MORE beats and hold for 1 minute
Whew!
DOWN LADDER:
DECREASE your heart rate 5 beats and hold for 3 minutes
Decrease your heart rate 5 more beats and hold for 2 minutes
Decrease your heart rate 5 beats again and hold for 1 minute
REPEAT this 14 minute Up-Down Ladder.
The duration of the workout is up to you! Pay attention to how accurately you can place and keep your heart rate.
Oops, don’t have a heart rate monitor? Check out our specials on heart rate monitors at www.heartzones.com.
Food isn’t the only thing with an expiration date. This time of year is a good time to take stock of what you have (or don’t have – New Years sales are still going on!), or replace needed equipment.
Here is this month Heart Zones assignment: find an open floor space and spread all of your exercise equipment, apparel and accessories out on the floor. Take an inventory of your gear making notes on what might be missing – like does your heart rate monitor need a battery? While you are doing this, think about organizing your gear into a system – like placing all your swim and water gear in a certain bag or making up a few toiletries kits for your cycling bag and gym bag. Don’t forget the FUN stuff, either – Frisbees and kites are excellent Zone 1 and 2 workouts!
January 31st the BLOW OUT SALE ends so now is the time to invest in your fitness gear!
The dates for the 2005 series are out. Log on to www.danskin.com and visualize yourself completing (and having loads of fun!) a ½ mile swim, 12 mile bike and 3.1 mile run.
Heart Zones USA offers the official training program for the Danskin series. Find out how you can get fit and healthier and plan for the ultimate girl’s day out! Here are the dates and cities for 2005.
2005 DANSKIN WOMEN'S TRIATHLON SERIES
WALT DISNEY WORLD® Resort (near ORLANDO, FL)
MAY 14-15
LOS ANGELES COUNTY (San Dimas, CA)
JUNE 4-5
AUSTIN, TX
JUNE 11-12
CHICAGOLAND (Pleasant Prairie, WI)
JULY 9-10
DENVER, CO
JULY 16-17
WEBSTER, MA
JULY 30-31
SEATTLE, WA
AUGUST 20-21
NY METRO AREA (Sandy Hook, NJ)
SEPT. 17-18
You are invited to participate in a Heart Zones event coming near you in 2005. We would love to bring an event to you area, so please invite us by contacting Bobbie Jackson, Heart Zones Event Coordinator at Bobbie.Jackson@charternet.net.
2005 Heart Zones Seminar-Workshops-Certification
January 30, 2005
Foster City, California
February 5, 2005
Naperville, Illinois
February 5, 2005
Littleton, Colorado
February 12, 2005
San Francisco, California
February 12, 2005
Montgomery, Alabama
February 26, 2005
Sacramento, California
March 5, 2005
Aspen, Colorado
March 19, 2005
Raleigh, North Carolina
April 2, 2005
Chicago (Chicago Bike Show)
April 2, 2005
Seattle, Washington
April 2, 2005
Sacramento, CA
April 22, 2005
Los Angeles, California
April 23-24, 2005
Houston, TX
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copyright: Heart Zones
staff@heartzones.com
http://www.heartzones.com
Phone: (916) 481-7283
Fax: (916) 481-2213
Mailing address:
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2636 Fulton Avenue Suite #100
Sacramento, CA 95821
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!