Welcome to the June 20th, 2002 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information

1. Heart Zone Training Schedule
2. Book of the month!
3. Workout Challenge of the Month: "The Achtenhagen Zone Challenge"
4. New ONline Training Program from Heart Zones Online
   also...
   
5. Monitoring Your Heart during Pregnancy
6. True Story from a new HEART ZONER
7. CardioZone Heart Rate Monitor
8. More Energy, Less Stress

Remember to keep an eye on the schedule for the seminar coming to your town by going to www.heartzones.com - We are adding seminars and sites regularly. You can host one in your city by contacting us...and they can be a fund-raiser for your club or organization as well!

July 21	Houston Texas (Kingwood AThletic Club)
July 27	Atlanta, Georgia (Gold's Gym)
Sept 7	Austin Texas
September 21	Denver Colorado
October 4-6	Seattle Washington (National Heart Zones Conference)
October 12-13	San Fransisco, California
October 19-20	Detroit Michigan
October 26-27	Naperville, Illinois (Chicago West Suburbs)

Triathlons for Women - THIRD Edition by Sally Edwards.   $14.95   JUST ARRIVED...a brand new revision of an important book. From beginning to intermediate to advanced, this book is the heart and soul of triathlon participation for women. Check it out at www.heartzone.com

This issue of the E-Newsletter is written by Red Jersey master trainer and Boulder, Colorado resident, Susanne Achtenhagen. She and Kirk are the proud new parents of their first child and together trained in the heart zones until the day before "Baby Allison" was born. Susanne admits that she stopped doing interval workouts when she was pregnant but before then, this was her favorite! Put on your running shoes and give this a try!

• Warm-up: 5 minutes, slowing increasing your heart rate to the floor of zone 2 - preferably on fairly flat ground
• Next: Start up the hill, using 2 minute intervals. Bring yourself to the ceiling of zone 3 and hold it there for the remainder of the 2 minutes. For the following 2 minutes, bring your heart rate back to the floor of zone 2 and hold.
• Repeat these 2 minute intervals for a total of 16 minutes.( 4 sets, 2 min. hard, 2 easy). Run or walk as needed to bring your heart rate up and down. Keeping your heart rate low on the uphill and elevated on the downhill is the hardest part!
• Next: 3 sets of 1 minute intervals, total of 3 minutes. Bring your heart rate to the ceiling of zone 4 and hold for the remainder of the minute and then down to the floor of zone 3.
• Warm Down: 5 minutes getting your heart rate down to the floor of zone 1. Finish the workout with at least a 5 minute stretch, then log the workout into your ZONEware training software or your diary. It's one you will want to repeat.

Play in the fresh air, watch the flowers bloom, enjoy the bright blue sky! Start your fitness program with a Heart Zones Online training program - new from Heart Zones. This is a series of emails for first-time triathletes. It is delivered 4 times per week in your inbox and delivers weekly workouts, tips, motivation, and skill-building. It is like a good friend or coach, regularly checking in with you and making sure you are on track in your training. Pick between either of the following programs, and we'll deliver straight to your email box starting on the Sunday of your choice. The program is written by Sally Edwards....from her heart to yours.

First-Timer's Email Triathlon Training Program...Coming in July...watch the Heart Zones website
1. 6-weeks, 4 emails per week: $14.95
2. 8-weeks, 4 emails per week: $19.95

Pregnancy presents a new and different stress on your body. No longer is it exercise for one human: with a growing baby inside, you are exercising for two. That means a tremendous increase in the work load on your heart. An increase of greater than 40% blood volume during pregnancy gives the heart that much more work to do on a daily basis. The resting heart rate increases and so does the training heart rate. The American College of Sports Medicine recommends that pregnant women not exceed 140 bpm during exercise. Wearing a heart rate monitor allows a pregnant woman to constantly monitor her heart rate and listen to her body and her baby's. For more information on how to use a heart rate monitor, go to www.heartzones.com and read Tips: 25 Reasons to Use a Heart Rate Monitor.

Lisa hated running. Every time she went out the door she was back inside within 20 minutes, frustrated, after only running for a speck of that time. Living in Boulder, Colorado gave her the chance to see hordes of people running everyday. She kept up her routine thinking that all these other folks looked like they were enjoying it, so she should too. She knew running was good for her, if only she could get past her "runners block".

The day came. Lisa bought a heart rate monitor and has not run, biked or gone swimming without it since. She does every workout now knowing the correct heart zones for her. She no longer runs by distance, nor by the pace of her neighbors' dog, nor by the pace of the cute guy down the street, nor by her "feeling of perceived exertion". She runs using her heart rate numbers. She runs using her own individualized heart zones. And this was the secret behind her years of failure: all of her running was in zone 4 and zone 5. She left her front door at a full sprint, sky rocketed into Zone 4 and then put her foot down on the accelerator to the red line zone.....only to quit from exhaustion. No warm up. No cool down. No fun. Lisa with her best friend, her heart rate monitor, now loves to run. She has a plan for her workouts and an objective way to measure her progress. "I'm less frustrated and can see improvements in numbers, that's what keeps me going." She's in training for 5Ks and triathlons and loving her training. Lisa is running in zones 1-3 right now to give her body and mind time to adapt to this new sport. She runs 3 times each week and watches her fitness steadily improve. She's building her base so that as spring gives way to summer, she'll be prepared for her speed and strength workouts. Lisa's heart rate monitor, her personal coach, will be with her throughout all of this!

This heart monitor gives you five heart rate zones which can be set based on age or maximum heart rate. Plus it features an additional manual heart rate zone to allow you to set your heart zone for a second activity. You can set your heart rate zone high and low limit in 1 beat increments, and you get audible warnings when you are out of your zone. The display shows your percentage of maximum heart rate and has a night light feature as well. The bike mount is included and it is $79.95. Go to http://www.heartmonitor.com to check this - and other heart monitors -- out.

Yes, summer is starting and fiscal year-ends are upon (some of) us. What does that have to do with More Energy, Less Stress you ask?

NOW is the time to schedule your business or organization with an incredible workshop or retreat by Dan Rudd, President of BLITZ (Business Leadership In The Zone). This program teaches individuals to care for their physical and emotional health, resulting in greater health, happiness, and productivity. The program can be presented in a one day (6 hour), or as a weekend retreat. Follow-up sessions can increase the effectiveness of the program, and can be arranged as needed. PLUS presentations can be customized to fit the specific needs of an organization. Wouldn't it be GREAT to have the opportunity to learn and USE Heart Zone Emotional Training in the workplace as a means of better understanding and communicating with your co-workers?! To inquire more about BLITZ, drop Dan an email giving him the size of the group, the responsibilities of the individuals, the needs that you would like to see addressed and the results desired. Or forward this to your boss and don't forget to learn more about BLITZ at http://www.heartzones.com

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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: staff@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
Contributing Writer: Susanne Achtenhagen

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