Welcome to the June 15, 2003 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information
In this issue:
- The Meaning of the Five Zones
- Cardio Drift - Reader Inquiry
- San Juan Zones - Heart Zones in Schools
- Program Volunteer of the Year: A Zoner gets an Award!
also...
- The Meaning of the Five Zones
- Cardio Drift - Reader Inquiry
- San Juan Zones - Heart Zones in Schools
- Program Volunteer of the Year: A Zoner gets an Award!
1. The Meaning of the Five Zones:
I am reminded by readers of the Heart Zones E-Newsletter that reviewing the "basics" of heart zones, and especially going back to the foundational principles of what happens in each of the five zones is important. It becomes even more crucial to review and understand after spending time in a fitness program. We all know that there is no one-size-fits-all universal training program. Rather, exercise must be individually tailored to fit you and your training goals and needs. With heart zones, you completely create a personalized exercise program that works for you and all your activities. Whether you have that in place or need some guidance in understanding the power and purpose of each of the zones, please go to the following link: http://www.heartzone.com/fiveheartzones.pdf
(NOTE: There is a new "Metabolic Heart Zones Chart" that is part of this article that is a must to see.)
2. Cardio Drift - A Reader Inquiry:
"I read somewhere about cardio creep in hot weather. Since I live in South Carolina and it gets hot in the summer, I am wondering if I should make any adjustments when calculating my training zones? Is there such a thing as cardio creep?"
The answer to this question is provided by Bev Robinson, BPE, BEd, MA and Director of Heart Zones Canada. She answers:
Cardio creep/drift is a rise in heart rate due to temperature, humidity, and/or dehydration but does not result in an increase in power output/performance. This can be misleading for people in that when they see higher heart rates they assume they are going faster….which is not the case. As the air temperature rises above 68 degrees F, you will observe a rise in heart rate due to greater demands for heat regulation. Generally you can expect to see an increase of one beat for every 2-3 degrees increase in air temperature above 68-70 degrees F. Therefore don't expect to set a personal best at a high temperature and high humidity for an endurance event. Sprinters tend to excel in a higher air temperature of 77 to 95 degrees F. Additionally, high humidity has the same impact as high temperature with an increase in heart rate and decreased performance capacity. So, when training or competing in high temperatures and/or high humidity it is pertinent that you are well hydrated before the event and continue to drink during the event. Thirst is not realized until a loss of 1% of body weight, which in turn brings performance towards a downward slope. Dehydration is now present. Should you adjust your zones due to environmental factors? Definitely. You will be able to do more work at a lower temperature and lower humidity compared to high temp and humidity. By working out at high temperatures on a regular basis the body will acclimatize and begin perspiring at a lower body temperature and increase sweat production. Full acclimatization usually takes 3-4 weeks.
Have other questions for the Heart Zones Faculty? Don't hesitate to ask! www.heartzones.com
3. San Juan Zones - Heart Zones in Schools:
Physical Education teacher Rob Kerr has teamed up with national fitness expert and Heart Zones' Sally Edwards to bring a new heart-pumping program to San Juan School District, Sacramento, California. The program - called San Juan Zones - teaches middle and high school students how to use a heart rate monitor to develop their individual fitness training program for lifetime fitness. Kerr, Heather Peterson, and two other San Juan teachers won the $230,000 federal PEP grant, to purchase the tools and teacher training necessary to deliver this innovative program to their district. With the use of technology and now a solid curriculum developed to engage students of all ages, Rob Kerr can begin to provide youth with lifelong fitness practices for combating health problems and inactivity-related obesity. Learn more about the San Juan Zones program: http://www.heartzone.com/education/sanjuanscenearticle.htm or contact Robb Kerr at robb.kerr@heartzones.com or call 916-482-2079 for more information about integrating heart rate monitors into your school's health and physical education curriculums.
4. Congratulations to Mary-Clayton Enderlein!
Winning the award as "Program Volunteer of the Year 2002" for all 15 of the YMCAs in Seattle, Mary-Clayton Enderlein, a Heart Zones Green Shirt Personal Trainer and Blue Jersey Cyclist, is the example of how to maximize her Heart Zones training and certification. Mary-Clayton was asked to give the acceptance speech on behalf of all the program volunteers in Seattle at Benaroya Hall with 400 attendee's just two weeks ago. She won the award for starting two new programs at her YMCA: Heart Zones and co-ed triathlon training.
She purchased the Heart Zones "Club Program Kit" for $199 plus finished her basic certification and she is now recognized throughout Seattle YMCAs for her innovation and for the quality of the Heart Zones program. The Heart Zones "Club Program Kit" consists of these 6 parts: Club Manual, banner, all marketing materials, a copy of the Heart Rate Monitor GUIDEBOOK, a maximum heart rate chart, 25 heart rate cards, and a CD ROM with all of the forms and training materials. We encourage all of you to get certified and get a Club Program Kit.
(Note: Mary-Clayton completed her first certification at the Annual Heart Zones Conference in October 2002. This year's Conference is in Seattle, October 4-6th). Learn more about the conference at www.heartzones.com
5. Workout Challenge: Heart Share:
Warm up: 0-10 minutes. Decide on your cardiovascular activity and gather up equipment, clothes and attitude.
Work Drills: Approach your activity as a teacher and mentor. Discuss with yourself how you would mentor or teach the physical activity you are engaging in. Think of one thing about the activity that motivates you. Think of another thing about why you believe it is good for you. And finally, think of one thing you could do to help the other person(s) develop an interest in continuing with the activity. WORKOUT: Elevate your heart rate to the ceiling of Zone 2 (70% of your maximum heart rate) and begin accelerating your heart rate by 5 beats every 5 minutes until you reach 85%. Pay attention to the principles of heart zones - make a commitment to the process of your workout, measuring and interpreting both your physical heart rate and emotional zones. Once 85% max HR is achieved, begin dropping your heart rate 5 beats every 5 minutes, concentrating on relaxing your upper body - shoulders, neck, and hands. Strive towards becoming more carefree in your activity - in other words, keep the same relative pace but at a lower heart rate. COOLDOWN: Review your workout with thinking about what questions the person you may teach or mentor may ask you. Consider questions related to the physiology of all 5 zones, or assessments and measurements that could be taken to track improvement. Think about how you would summarize the heart zones chart to your student and what analogies you could use to convey the information better. Once your heart rate is between 55-60% max HR, find a comfortable spot and begin stretching the major muscle groups in your body. Finally, spend 5 to 10 minutes in a relaxed position. Visualize the power you have cultivated simply with your interest in becoming a fitter and healthier person. Starting from your feet and working your way up your body, visualize that commitment to health while listening to the strong beat of your heart.
The challenge of this Heart Share workout is:
1. Actually do it
2. Log it by contacting jessica.Menendez@heartzones.com
and sharing your workout experience and feelings, and
3. Mentoring someone else into heart zones.
6. Review: Timex Ironman Heart Rate Monitor
One of the best features of the Timex Ironman HRM is that it's easy to program. Push the buttons just like on your standard Timex Ironman watch because it works the same. And, it's all digital which means there is no-cross talk while you train with others or ride indoors. Like its name, this heart rate monitor is highly durable and water resistant (most heart rate monitors today are water resistant). The price is right too - starting at $90 and upwards. But the best part is that Timex is releasing in September the new TrackX Digital Recorder which stores all of your data for latter download via a USB transmission into your PC. You can start using the Timex free software right now using manual entry. http://www.timex.com/datalink/software/ .
7. INFO Special
Zoner is the Heart Zones mascot and we want to introduce to you it's (Zoner doesn't have a gender preference) creator- Alan Silva. Alan Silva is the man responsible for the "look and feel" of all of the Heart Zones graphics and design. He is a freelance artist and graphic designer residing in Sacramento, CA with a new studio location in Southern California. Silva's projects range from creating props and backdrops for plays, creating logos, brochures for companies to producing and editing promotional and conference videos. He can literally do everything from fine art to comics. If you want a cool present for only $20.00 he can recreate your portraits from a photo! He can paint or draw a portrait of your mom, son, daughter, pet dog, pet cat, etc. in the following mediums: pen & ink, oils, acrylics, pastels, prisma color, or graphite and charcoal. You can have him draw something you need from a photo from as small as 8" x 10" to as large as 48" x 72". How cool is that? Check it out his work at http://www.anjova.com/portraits
8. October 3-5 Heart Zones Seminar and International Fitness Training Conference Dates
Join the Heart Zones team for a weekend of seminars, workshops, workouts, and the Kick Off event - a town meeting titled, "Obesity and Inactivity in America". The Conference is a place to meet other like-minds, learn the latest information on fitness training, and learn from the best including our three Conference Highlighters: Cedric Bryant, Ph.D., Chief Exercise Physiologist for the American Council on Exercise; Carl Foster, Ph.D., Exercise Physiology researcher at the University of Wisconsin and Dr. Robert Schoene, Swedish Providence Hospital and President, Wilderness Medical Society.
The annual conference is held in Seattle, Washington and provides you with the latest information on how to get fitter, how to get faster, and how to perform at your best. Join us for a weekend of fitness training, education, social events, and workouts that put you in touch with your most important muscle - your heart.
2003 Seminar, Workshops, and Certification Events:
| Seminar Dates | Location |
| June 20 | Ashtabula, Ohio |
| July 19-20 | Denver CO |
| September 6 | Austin, TX |
| September 20-21 | Albuquerque NM |
| September 21 | San Ramon, CA |
| September 20 | Denver, CO |
| October 4-6 | Seattle, WA |
| October 20? | Denver, CO |
| October 25-26 | hicago, IL |
| October 25 | Atlanta, GA |
| October 25 | Long Island, NY |
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copyright: Heart Zones
staff@heartzone.com
http://www.heartzones.com
Phone: (916) 481-7283
Fax: (916) 481-2213
Mailing address:
Heart Zones
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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!