Welcome to the April 20, 2003 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information

1. The importance of Delta Heart Rate: An Over-training Case study
2. Eating for your Training and your Metabolism
3. Five ways to better training
4. Workout Challenge: Slide by Five
   also...
   
5. Impulse Heart Rate Monitor Review
6. WEB Special of the Month
7. Heart Zones and Timex at AAPHERD
8. Heart Zones Seminar Dates

By definition, delta heart rate is the heart rate difference between any two body positions;
in this case the difference between your standing and prone heart rate numbers. This test is
also known as the orthostatic test. Whenever you stand, you are changing the physical load on the
cardiac system requiring the heart to pump blood against the forces of gravity. A low Delta heart
rate number demonstrates that your heart can adjust to a change in load efficiently. A higher
Delta heart rate number means your system is under stress and responds to even the lightest loads
as an additional stress. The results are an indicator of increased cardiovascular stress from
either internal or external conditions. So how does measuring your daily delta heart rate tests
play out in training?

Scott Fischer, an avid cyclist from Juneau, Alaska is in training for a 80-mile bike race in
June. His total training volume ranges from 11-13 hours per week. He began to notice that it
was becoming more and more difficult for him while riding to attain 80% of his maximum heart
rate. He also reported sleeping problems and general fatigue. Initially Scott was apprehensive
about taking time off from his riding to rest. For many athletes, it is difficult to rest because
they believe that to take a break they may lose the continuity of their training and feel as if
they will lose fitness in the process).

I asked Scott to perform three self-tests: resting heart rate, ambient heart rate and delta
heart rate. Scott's resting heart rate was up 7 beats per minute (bpm), his ambient up 5 bpm
and his delta at 19 (up 12 beats from a test done weeks earlier). Delta Range of scores in
comparison 1-10 excellent, 11-20 normal 21-30 concern, and 30+ highly cautionary; Generally
the lower the delta heart rate number the less the total relative stress. Because of his poor
performance in these tests, Scott agreed to take 7 full days of complete rest. He then
retested with these results: Delta heart rate was 10, in the excellent category. He reported
sleeping enormous amounts and his overall mood was lifted. But proof is in the training. His next
riding day he was able to attain 7 beats over his 85% with a lower perceived exertion rating -
meaning it didn't feel that hard for him.

Additionally, he completed a 4 hour training session on a Saturday, a 3 hour training session
the following day and on Monday his delta heart rate was even lower changing from a 9 to a 5.
In other words, with a healthy dose of recovery (our bodies time to rebuild and grow) and it's
resultant regeneration power followed by another training dosage - his body was also able to
respond better.

Tests are important to measure and monitor your fitness training - learn more about these
tests and others in any of the dozen Heart Zones training books available at www.heartzones.com.

With a plethora of booksabout diet-and-exercise, there's a new one out that makes sense.
Lorraine Brown, co-author of new book Fit and Fat: An 8-Week Heart Zones Training Program,
offers to us several key points to remember when exploring different ways to shift your
bioenergetics; ways of eating and training for the effects of either burning more fat
efficiently or your ability to sustain longer bouts of exercise.

• the harder the aerobic exercise the more fat you burn during the training session and afterwards
• eating food high in sugar (simple carbohydrates) before your training results in a slightly
  lower fat burning during the workout
• eating when you are low on energy will result in poorer training - it will feel harder effort
  and you probably won't push yourself as hard
• eating after training will help your body recover quicker for the subsequent workouts
• the body tolerates foods high in carbohydrates more easily after training when the glycogen
  (sugar stored in the muscle cells ready to be metabolized) is depleted and the body wants to
  replace it. Under normal circumstances when we eat sweet things our fat burning is
  effectively turned down, but after exercise this effect doesn't happen so readily.

Get the first copy of Lorraine Brown's and Sally Edwards' new book Fit and Fat
which is first available on May 9th from www.heartzones.com. You can pre-order too!

Event season is upon us and some of you may feel a bit intimidated to put yourself on the starting line.
Maybe you feel that you are not fit enough to finish or feel successful in comparison to someone else
doing the same event. It's easy to put barriers up and on ourselves that keep us from showing up and
having fun at an event. Lets look at ways to ensure you do not DNF in an event that you don't even show up for:

1. Ask for help: Ask for help in your preparation. Ask for tips and suggestions on your biomechanics
   and on learning how to train. Also ask where you can get more educational resources through bike clubs,
   running clubs, videos, books, attending seminars, and other ways to learn. Just keep asking, questioning, and growing.
2. Get support: There are three primary reasons why those who start a training program quit called
   the "not enough syndrome": not enough time, not enough support, and not enough motivation. The way you behead
   these devils of our good intention is to recognize the barriers in advance and plan them into disappearance.
   Plan your training. Write it down. Get a training partner.
3. Show up: To get to the starting line and through the finish line - you have to "show up" at training.
   Showing up gets you to where you are going.
4. Stay tuned: Staying tuned into your training is essential and the way you do that is through your
   heart - that cardiac muscle that is the center of your emotional and physical connection of the mind-body.
   When you are listening to the language of your heart either using your internal dialogue or a heart rate
   monitor, that communication of the heartbeat lets you know if you are under-trained, over-trained, or pushing
   the training load - the amount of training your getting. Your monitor wires you directly to the source - the
   heart. Tune in to it and you'll train in less time, with more fun and fewer problems and injuries.
5. Stay high: One of the things you are going to notice in the first week of training is that the process of
   training shifts your physiology - you are going to feel emotionally stronger, physically better, and like
   yourself more. That's because training releases endorphins (natural opiates) and seretonin in the brain
   because training smart is a regulator of your physiology - your sleeping is better, your appetite healthier,
   and your mental outlook clearer.

This is a sensational workout written by Estelle Gray, AKA "The Princess". Warm up for 5 to 10
minutes at 60-65% of your maximum heart rate. Notice the pattern of sliding down 5 beats
after picking up your heart rate 10 beats. This is a FUN workout. As always, if you have
download capability with your heart monitor - send your profile to jessica@heartzone.com.
Warm up: 0-5 minutes 65% of your Max HR
Minutes: 5-10 slide down 5 bpm
Minutes: 10-15 up 10 bpm
Minutes: 15-20 slide down 5 bpm
Minutes: 20-25 up 10 bpm
Minutes: 25-30 slide down 5 bpm
Minutes: 30-35 up 10 bpm
Minutes: 35-40 slide down 5 bpm
Minutes: 40-45 up 10 bpm
Cool down and stretch!

Finally! A heart rate monitor that delivers ECG accurate reading without a chest strap.
Yes, without a chest strap! In addition to the usual watch functions of time, day
and hour and second display, this heart rate monitor also features chronograph function,
countdown timer and a dual time option. It is an attractive watch - one that you can wear day
to day and have the benefit of checking your heart rate without a chest strap. The Impulse
carries a memory and recall of your last 20 readings with a date stamp giving you the ability
to really monitor your heart rate history. It is surprising how fast the sampling response
time is with this monitor and I found that it delivered only a 1 to 2 beat difference when
comparing the readings of a monitor that uses a chest strap.

It has a unique pacer mode, an invaluable aid in giving you a steady beat with a pacer range
of 40 to 180 beats per minute. The display numbers are big, easy to read and has a backlit
display. Most monitors in the market are geared towards using them during exercise activity -
this monitor can certainly do that because it operates with such accuracy without a chest
strap it allows you to monitor such things as resting heart rate, delta heart rate, and ambient
heart rate readings throughout the day, without the hassle of wearing a chest strap. Monitor
your stress levels and your exercise activity with the Impulse. Go to www.cardiosport.com/usa/proddesc.asp?intProductID=1012
or email sportsbeat@sportsbeatny.com to order the newest technology in heart rate monitors today!

Each month the Heart Zones USA website offers a "special" for you to take advantage of
and which help entice you back for another visit to our site. This months's special is
"Two For One" - buy two maximum heart rate buffs (neck scarves) and only pay for one -
a savings of 50%. These attractive and highly functional items have all of your zones
printed on them and are perfect for keeping your hair in place or the sweat off your brow.
Save $15 by ordering a Buff this month and as you get one for yourself and get one for
a friend as a gift -- because the 2nd one is free!

The national organization of teachers in physical education and health is called "AAHPERD"
which is an anacronym for American Association. The 4-day conference was held in
Philadelphia last week and was attended by 4,000 teachers and featured an expo for exhibitors.
Heart Zones, at the invitation of Timex, attended and bundled our PE and health curriculum
with the new Timex downloadable monitors; we showed the Timex "Speed and Distance System"
which is based on GPS technology. Show specials for teachers included special pricing on
the curriculum, on-site inservice training, and Timex monitors.

Join Zoner and the Heart Zones Faculty team for your start and advancement in fitness
and health activities. If you don't see a location close to you, contact Kathy Kent,
President, Heart Zones Cycling and Heart Zones Personal Training at mkent11@aol.com
and invite one to your community. Visit www.heartzones.com
for all your registration information and full details of Heart Zones seminars.

Date Place May 2-4 Atlanta, GA May 10 Winchester, VA May 17 Long Island, NY September 6 Juneau, AK October 3-5 Seattle, WA

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If you would like to contribute to the newsletter content, or have ideas, questions, or concerns for us to address, please contact the editor by email at: jessica.menendez@heartzone.com

copyright: Heart Zones
staff@heartzone.com
http://www.heartzones.com
Phone: (916) 481-7283
Fax: (916) 481-2213
Mailing address:
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

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