Welcome to the March 6, 2001 edition of The
Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart
rate training information
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In this issue:
1. Heart Zones will be in New Jersey,
Cincinnati, Chicago and Washington DC this month.
2. Training in the right zones…How much is too
much?
3. Heart Zones Circuit Training Kit receives
rave reviews in Lake Zurich, Illinois!
4. Criss
Cross Zone 2: An endurance ride of a
life!
Also...
5. Chicago triathlete is getting fitter…look
at his numbers!
6. Heart Zones Personal Trainer
Certification: Is it for you?
7. Buy
the right heart rate monitor the first time around.
8. US Masters Swimming Nationals are around
the corner: Are you training smart?
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1.Heart Zones has
upcoming seminars, workshops and certifications in the following cities:
March 16-17 Cincinnati Two
days of Seminars, workshops and certifications
March 17 New Jersey Seminar, cycling workshop, and
cycling certification
March 23 Washington DC Seminar
and cycling certification
March 24 Chicago Seminar, workshops and two
certifications
Mark
your calendars and plan on visiting the Heart Zones and Heart Zones Cycling
booths at the
Chicago
Bike Show at Navy Pier on March 22-24. www.chicagobikeshow.com
<http://www.chicagobikeshow.com>
For
more information or to register online, go to www.heartzones.com
<http://www.heartzones.com>
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2. Training in the
right zones…How much is too much?
Here’s an exercise: Take a look
at your logbook for the past week and write down how much time you spent in
each zone. If you don’t have that much
detail in your logbook, estimate, but be honest. Now, ask yourself what branch of the training tree you are
supposed to be on (base, endurance, strength, interval, peak). First, are you on the right branch? If you are, congratulations for sticking to
your training plan! If not, chances
are, you are like most people and you are already over training, finding it
hard to train in zones one, two and three.
Remember, that no more than 30% of your total training time should be in
zones four and five, and that’s only when you are on the interval and/or peak
training branches! Give yourself a
present…do a zone one, two or three workout today! Read more about the training branches in The Guidebook to Heart
Zones Training, available at www.heartzones.com
<http://www.heartzones.com>
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3. Heart Zones
Circuit Training has become the hottest product in the Heart Zones product line
with last month’s seminar in Lake Zurich, Illinois. Personal Trainers, club owners, and Fitness
Directors all found the Kit a very comprehensive product. Heart Zones Circuit Training is an
individualized and personalized program where individuals can get “all their
numbers” such as ambient, delta, recovery, threshold, ladder, steady state,
interval heart rates and more! The Kit
contains a Teacher’s Handbook, 10 Station Cards, a checkout station, The
Guidebook to Heart Zones Training, 10 color HZT heart rate cards, a Maximum
Heart Rate Wall Chart and a carrying case.
The 10 Station Cards are high quality, laminated and are color coded for
added visual value. The Teacher’s
Handbook is a valuable guide to incorporating Heart Zones Circuit Training into
your club’s current programming. The
Kit sells for only $149. The Teacher’s
Handbook and Station Cards are available separately. Please contact Rob Kerr at 916-488-ZONE (9663). This product is not yet available on our
website.
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4. This month’s
workout is Criss Cross of Zone 2. We’re
going to ride this month for a little bit longer than your previous longest
workout (i.e. If your longest workout has been 60 minutes, you can increase
your workout time safely to 75 minutes while in this zone. Adjust your time accordingly.) Begin your workout with a gradual warmup of
5-10 minutes of easy cycling, swimming, or walking to get your heart rate to
60%. See how many times you can go between 60% and 70% in a set amount of time
during the main set of your workout. To
add variety, you can also add some intervals within the main set between 60%
and 70%. Vary the work to rest ration
(i.e. try 2 minutes of work and 1 minute of rest, or 1 minute of work and 2
minutes of rest). Have fun and enjoy
Zone 2! This workout and others like it
can be found in The Heart Rate Monitor Workout Book available at www.heartzones.com <http://www.heartzones.com>
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5. A certain Chicago triathlete is getting
fitter…Kevin Meek came to Red Jersey Master Trainer and President of Heart
Zones Cycling back in November with heart rate numbers in hand. Kathy liked what she saw, but saw room for
improvement in Kevin’s base building period, especially in his recovery heart rate. She wrote a prescription to improve his run
times and his recovery heart rate: run
every run in zone two or three. This
was difficult at first for Kevin, but he began to believe especially when he
saw the following results for a specific run he does around his neighborhood:
Month Time Avg.
hr Recovery hr
November 1:06 162 21
December 1:05 161 32
January 1:05 157 40
February 1:04 156 45
Kevin got fitter…he was
able to run faster at a lower heart rate and with a greater recovery heart
rate. You, too, should use yourself
like a laboratory and run tests on yourself weekly or monthly. See what kind of trends you can find! Good luck!
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6. Heart Zones
Personal Trainer Certification: Is it
for you? In January, Heart Zones
made their first Blue Shirt Master Personal Trainer in California and since
then, another dozen have joined the ranks in February. The Heart Zones Personal Trainer
Certification is an advanced certification for personal trainers, group
exercise instructors, and club owners.
The course includes the three hour Heart Zones Training Seminar, the two
hour Testing and Measuring Workshop (using the Heart Zones Circuit Training
Stations), and an advanced three hour seminar in which participants will
integrate The 10 Steps of Heart Zones Training into plans for potential
clients. The certification is what a
lot of personal trainers have been looking for…writing training plans for
healthy, fitness, and performance goal oriented clients using heart rate as the
core. A written exam in included. The Personal Trainer certification will be
offered this month in Cincinnati and Chicago.
Please check the website for more details or contact Heartzones at staff@heartzones.com <mailto:staff@heartzones.com>
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7. Buy the right heart
rate monitor the first time around and avoid costly mistakes. Red Jersey Master Trainers Jessica Menendez
and Kathy Kent can both recount stories of buying their first heart rate
monitor, a continuous read monitor for about $50.00. Within six months, both trainers had graduated to a monitor with
at least one zone, time in zone, average heart rate, and stopwatch. Jessica and Kathy will now swear to their
downloadable monitors as the best investment they’ve ever made. Whether you are looking for a new entry
level monitor or are upgrading, we suggest that you buy the best that you can
afford at the time, as you will probably upgrade at least one more time. If you have specific questions about
monitors, we would like you to contact Chris Wentworth at www.heartmonitors.com <http://www.heartmonitors.com>
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8. US Masters Swimming Nationals are around
the corner: Are you training
smart? With swim nationals just
about two months away, many swimmers are logging the yards and increasing the
intensity. That’s called overload,
which is fine, when balanced with the right amount of recovery. Remember, that to swim fast, you must train
fast with adequate recovery. Shortening
the interval will only increase your anaerobic threshold. It will not necessarily make you a faster
swimmer. No more than 30% of your
entire workout should be in zones 4 and 5.
Your recovery should be in zone 2.
So, next time you hop in the water, ask yourself if you’re going hard
enough (faster). Then, ask yourself if
you’re going easy enough. Have fun and
good luck!
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If you
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staff@heartzone.com
Copyright: Heart Zones
staff@heartzone.com
<http://www.heartzones.com/>
Phone:
(916)-481-7283
Fax:
(916) 481-2213
Heart
Zones
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
Contributing
Writer: Kathy Kent
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