April 24, 2002 Edition Copyright: Heart Zones, your source of heart rate training information

IN THIS ISSUE

1. Upcoming Heart Zones Training Seminars

2. Outdoor Cycling Workout: Into the Wind with Intervals

3. Hot off the Press - Middle School Healthy Hearts in the Zone

4. Heart Rate Monitor Without a Chest Strap

ALSO

5. Tweens Could be Headed for Trouble says Canadian Heart and Stroke Foundation

6. Heart Zone Postcards - great for your next vacation!!!

7. New Sport Drink - G-Push

8. Canuck hooked on Heart Zone Training

1. Upcoming Heart Zones Training Seminars

April 13, 2002 in New York City, NY

May 18, 2002 in Washington, DC

July 21, 2002 in Kingwood, TX

To register or obtain more information on the above seminars go to http://www.heartzone.com/seminars/index.shtml Heart Zone training seminars make excellent gifts!! What a fantastic way to show a special someone how much you care about them. Go as a team if you haven't attended one yet yourself. Whether your goal is health, fitness, or performance you will not be disappointed. Training is individualized to your goals and personal numbers. Train smarter, not harder!!

2. Out Door Cycling Workout: Into the Wind with Intervals

Spring has sprung and so has the wind. The flags are flapping and you're thinking to yourself; do I really want to go out and train in that??? The solution; attack the wind with intervals. To begin, know where you are on the Heart Zone Training Tree (from Heart Rate Monitor Guidebook by Sally Edwards available @ http://www.heartzone.com/books/index.shtml) This is a longer out and back ride (dog leg) of approximately 110 minutes which can easily be shorten. Warm-up to the to the top of zone 2 for 10 minutes; then begin five sets of intervals with a 1:1 work to rest ratio of a 5 minute duration. If you are at the Peak Power Training or Speed branch work at 85% of max HR and then recovery/rest at 65% of max HR. If you are at the Strength branch of the Heart Zone Training Tree work at 80% of max HR and then recover/rest at 60% of max HR. Work 5 minutes, then recover 5 minutes; repeat 5 times for a total of 50 minutes. You are now at the 60 minute mark of your training, turn around with the wind at your back and cruise back in zone 2 or 3; your choice. During the cruise back alternate every three minutes with a different body position: (1) hands low on the drops, (2) standing up and dancing on the pedals, (3) hands on the top of the bars, and (4) when you have the open road and no traffic go for hands on the hips and enjoy the wind on your back. Congratulations you have just accumulated between 320 to 245 Heart Zone Training Points.

3. Hot off the Press - Middle School Healthy Hearts in the Zone

Just released spring of 2002 written by Deve Swaim and Sally Edwards published by Human Kinetics. An excellent resource for physical education and health teachers to empower and excite their students using heart rate monitors to understand heart health and use the technology to improve their health, fitness or performance goals for life. Middle School Healthy Hearts in the Zone is very practical and includes: 17 lesson plans, 30 pull-out reproducible student worksheets, and pull-out log page and journal page. The book is extremely user friendly, novices with heart rate monitors can quickly incorporate heart rate monitors into the classroom. Available online at http://www.heartzone.com/books/index.shtml and http://www.humankinetics.com/

4. Heart Rate Monitor without a Chest Strap

Looking for a lifestyle change? Check out the Mio™ heart rate monitor. It's the world's first watch to take your ECG-accurate heart rate without the chest strap used by other ECG-accurate heart rate monitors. Just put two fingers to the sensor on the face of the watch and you have your heart rate. A great looking watch in black or blue to wear to the office or just casually. Excellent for biofeedback to check your ambient heart rate or if you're going for a walk over the lunch hour just do a quick check to see if you are getting a health or fitness benefit. It is most accurate when you take a reading while your body is still. Price has recently been reduced from $119.95 to $99.95. Check it out at http://www.heartmonitor.com

5. Tweens Could be Headed for Trouble says Canadian Heart and Stroke Foundation

The current lifestyle of tweens (kids aged 9 to 12) could put them in the fast lane for developing heart disease and stroke as early as their 30s, according to Canadian Heart and Stroke Foundations Annual Report on Canadians' Health. Five hundred tweens were interviewed by phone, following an interview with one of the parents of each child. The student revealed that the majority of the kids in this age group are not eating nearly enough fruit and vegetables and close to half are not getting enough physical activity. For the full report and programs designed to assist parents in improving lifestyle and eating habits of their children go to http://ww1.heartandstroke.ca. and enter keyword "tweens". Be a heart smart family…do it together!!! The power of positive role modeling can not be underestimated.

6. Heart Zone Postcards - great for your next vacation!!!

This is a "heartfelt" way to let your friends and relatives know you are thinking about them and invite them into Heart Zones Training. Purchase them prior to your vacation and pop them into the mail. This will not be like the normal postcard that hangs out on the fridge or counter top for a week or two and then finds its way to the garbage. The Heart Zone Postcard will probably end up in their training log, taped to their computer monitor or bulletin board. Cost for a pack of 10 postcards only $2.50; that's 25 cent plus postage to send a message from your heart to their heart!! Check it out online at http://www.store.yahoo.com/heartzones/cards1.html

7. New Sport Drink - G-Push

A new sport drink G-Push is on the market, which contains a new sugar, called galactose. G-Push is based on research at Leeds Metropolitan University in the UK. Researcher Dr. Roderick King discovered that the low-glycemic carbohydrate galactose has unique energy properties which many people can benefit from. It absorbs very quickly (so it is easy on the stomach and fast to act), but it does not create spikes and crashes in blood sugar levels (so you have energy when you need it). G-Push sport drink significantly outperformed Gatorade and Cytomax in scientific tests to exhaustion. Check out G-Push online http://www.gpush.com/

8. Canuck Hooked on Heart Zone Training

Just over one month ago I attended a Heart Zone Training Seminar and workshop in Sacramento that exceeded all my expectations. Right from the "get go" everyone was strapped up and into the beat of the heart, led by Head Heart Sally Edwards. From ambient, to delta, to maximum heart rate we actively determined our personal numbers and their application to the five training zones based on our personal goals and current fitness level. It was totally empowering. The heart rate monitor becomes your personal trainer/coach in just 10 easy steps!!! So practical that it can be applied to anyone that has a desire to make the first step. As a physical educator, I recognize that Heart Zones Training will be a huge asset in individualizing fitness into every physical education class while providing an excellent opportunity for personal and class inquiry. On a personal note, as an athlete I have found that the Heart Zone Training has provided an easy and accurate method of monitoring my own training to move closer to my own performance goals. Averaging just 1,000 Heart Zone Points a week for the past four weeks I have already pushed my Anaerobic Threshold up three beats. Now that's what I call performance…eh!! I'm hooked and look forward to sharing Heart Zones Training with others.

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The Heart Zones e-Newsletter is a Heart Zones publication

Publisher: Sally Edwards

Editor in Chief: Jessica Menendez

Contributing Writer: Bev Robinson

Bev Robinson (BPE, BED, MA) of Calgary, Canada is a certified Blue Jersey Heart Zone Personal Trainer, a multi sport champion (basketball, badminton, squash, road cycling, cross-country skiing), as well as a three time Mountain Bike National and World Cup Champion. She invites your comments and communications to bevrobinson@shaw.ca

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