Welcome to the July 3rd, 2002 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information

1. New Info: Fall 2002 Heart Zones Seminar Dates and Places
2. WEB SPECIAL: Survivor Heart Zone Training BUFF ®
3. Do This Workout This Week: Coogan Intervals
4. If your feet our talking, you need to listen
   also...
   
5. The Latest on Heart Rate Monitors
6. Positive Reinforcement: Dancing with Hearts
7. Pieces, Parts & Accessories for your Heart Rate Monitor
8. Can you come to the Heart Zones Conference in Seattle This Year?

Sally Edwards and the Heart Zones Red Jersey Team lead Heart Zones Training Seminars, Certifications, and Workshops. We have just released the fall 2002 schedule. Whether you are new to fitness or experienced in sports training you will get motivation, have fun while using a heart rate monitor and learn more about your heart, your zones, your training.

Date Place July 21 Kingwood, TX (near Houston) July 27 Atlanta, GA August 24 Austin, TX Sept 21 Irvine, CA September 28 Denver, CO October 4-6       Seattle, WA       International Fitness Training Conference 3 days of seminars, workshops, certifications October 12-13 San Fransisco, CA October 19-20 Detroit, MI October 26-27 Naperville, Illinois (near Chicago) November 16 Calgary, Alberta, Canada December 7 Houston, TX

Consider hosting a Seminar in your city - seminars make great fund-raisers for your club or organization. For more information, contact Kathy Kent at mkent11@aol.com

What? Heart Zones has a SURVIVOR series? Well, not quite yet - but now that it has been mentioned.......got any ideas for a SURVIVOR type contest that we could all participate in? Email to the Heart Zones E-Newsletter editor- Jessica.Menendez@heartzone.com - with your contest ideas. Submissions should include heart zones training points as a means to score points. And some of you may be asking what in the heck is a BUFF! A Buff is versatile technical headwear that can be worn a number of ways. It is made of micro fiber good for hot or cold climates as a headband, hair band, skullcap, and neckerchief - GREAT for under a cycling helmet and AWESOME on your head or wrist during a triathlon. Heart Zones offers a customized BUFF ® which features our heart zone training chart. Now you can always have access to your numbers! Check it out online at www.heartzone.com

Tom Coogan from Boulder, Colorado is the web designer for P.C. coach and one of America's best national-class runners. This is one of his favorite training workouts but you can modify it for your sports activity. TOM....thanks and I know all of the heart zoners will give this one a try:

• Warm up: 5 to 10 minutes in Zones 1 & 2.
• Get ready: Take an additional five minutes to elevate your heart rate to the ceiling of Zone 3 (80%) and once achieved - stay there for 3 minutes.
• Main interval set: After 3 minutes at 80%, recover for 45 seconds to 1 minute by jogging lightly (you determine to what heart rate).
• Repeat this interval or repetition 5 to 8 times.

Our feet are so important - they literally carry us one step at a time to our destination at the speed and manner we choose. For those of us who may have pounded the pavement for years or those new sports and fitness, a number of problems can occur that are important to listen to. Lets explore hammertoes. A hammertoe is a bent or contracted toe. Usually the toes lie flat on the ground, only bending during certain points while walking. Toes assist the foot in pushing off the ground during walking and running. Tendons, running along the tops and bottoms of the toes, make them bend up or down. If one set of tendons overpowers the other or is used excessively due to an imbalance, the result is excessive bending of the toe. Over time this can lead to tightening of the tendon and later, contracture of the toe. If the bent position of the toe can still be manually straightened out, the deformity is called a flexible hammertoe. When the toe cannot be manually straightened out it is called a rigid hammertoe. Treatment and prevention of hammertoe ranges from conservative - like changing foot wear to a more sizeable toe box, to radical - surgery which in some cases can keep you from returning to the activities you enjoyed. Visit http://www.foot.com/to learn more about hammertoes and other foot conditions such as plantar fasciitis, bunions, corns and heel spurs. Remember that all of us at Heart Zones have a goal of supporting you in health and fitness. Taking the steps to get there requires you to listen to your body.

With over 100 models and 20 or more manufacturers selling heart rate monitors today, it is getting more and more difficult to decide which features and functions best meet your needs. Here's what many Zoners do to make that decision: read the chart below and circle the feature that you want from each column. Then go to http://www.heartmonitors.com and pick out the monitor which matches your needs or call them (800-700-0306) to describe your needs - they will help you find the right monitor out of what models are available today. Is it time for you to upgrade to a monitor with more features and functions that meet more of your needs?

Watch Function	Heart Rate Functions	Recording Functions	Types of Downloadable Monitors	Types of Transmission	Types of Monitors	Features
Time of Day	Current heart rate	Peak heart rate	Manual Recall	Digital	Cycling Monitors*	Replaceable battery
Stopwatch	Zone alarm: audible or visual	Time in Multiple Zones	Infrared	Analog	Horse Monitors	No chest strap required
Wake up Alarm	Ceiling and Floors Setting	Estimate: fat burning	Sonic Link	Coded Analog	Weight Loss Monitors	Waterproof
Count-down Timer	Time in Zone (s) Memory	Time Above 1 Zone	Interface Box		Fitness Monitors	Multiple display options
Count-up Timer	Average Heart Rate	Time Below 1 Zone	Two-way linking		Swimming Monitors	Easy to read digits
Backlighting	Peak heart rate	Lap (s) timing with heart rate**			Stress Monitors	Wireless transmission
Calendar	Within zone bar	Total exercise time			Athlete’s Monitors	Toggle between audible/silent alarm modes
Water resistant	Calorie estimation, cumulative calories				Motivation Monitors	Comfortable and cosmetic designs
Single and cumulative exercise time	Heart Zone estimation	Interval settings with and without heart rate				Backlighting
	Oxygen consumption (O2) estimation	Recording rates for heart rate samples				Fitness assessments
	Recovery Features	Memory time interval settings (5, 30, 60 sec)				User’s personal Information: ID, name, logo
	Switch function mode by touch to transmitter	Recording altitudes				Measurement units
	Sum of training load (HZT Points)					Display options
	% of maximum heart rate					Upload Data and Setting
						Ease of programming with display pointers or text

*Cycling monitors may feature speed, altitude, thermometer, cadence, riding time, and power output. ** Lap time may include: best lap time/lap and split times; current, average and peak heart rate for each lap; cycling samples saved at the preset recording intervals (5, 30, 60 sec.); and other information at the end of each lap.

I participated in your Heartzones seminar in Washington DC (and the Heart Zones Cycling workshop that followed). I truly enjoyed the seminar and have been spreading the word in the South. I had hoped to do one of the Danskin Tri's but my work schedule will not allow me - I am doing a sprint tri in Charleston in August and have started swimming with a masters group - thanks for the encouragement. I wanted to pass along a bit of a story/info. I found your discussion of exercise motivation fascinating, especially since I do personal training and fitness instruction for fun on the side. But where it really hit me is in my dog training. I have a dog I am working on training for obedience competition. When I use to do dog training as a kid, we used punishment or choke collars as the primary way to train the dog. Now it is all positive motivation using food to "lure" the dog into correct behavior. It works so much better and faster. So I guess I am saying if it works for dogs it should work even better for humans! :) Have a great day and happy training!

Editors Note: Thanks Judy! We appreciate it when you share your story and I would like to encourage you to send us your latest experience in the heart zones so we can share it with others. --Jessica

When gear gets shuffled around enough it is inevitable that you end up losing a transmitter or the elastic strap for your heart monitor. Sometimes that is enough for us to put the heart monitor watch and heart zone training away. WRONG! Replacement parts are easy to get and here are some ideas to keep you a bit more organized with your heart monitor from workout bag to workout and back. Wearing your heart rate monitor as your main watch is a sure way to keep you from forgetting it or losing it. You can order a heart rate monitor case for $5.00 to keep your transmitter and buh-bump (gel lubricant) in. If you pack several different bags, consider getting extra transmitters - that way, you always have a transmitter with your gear. Too bad those transmitters can't attach to a key ring, no? That would be cool. Other accessories: heart rate monitor bras, bike mounts, and zippered pouches for easy storage - plus, the best prices for heart monitors at: http://www.heartmonitors.com

Heartzones would like to extend an invitation to you to attend the first ever International Heart Zones Fitness Training Conference in Seattle, Washington October 4-6. Highlights of the weekend will include a Heart Zones Training Seminar led by the Queen of Hearts, Sally Edwards and 16 Heart Zones partners and master trainers:

• Kathy Kent (Personal Training)
• Sally Reed (Cycling)
• Deve Swaim (Education and PE)
• Rick Kiddle & Simon Ward (HZ United Kingdom)
• Dan Rudd (Blitz - Emotional Heart Zones)
• Lorraine Brown (Fat Max Management)
• Chris Wentworth (Heart monitors
• Bev Robinson (HZ Canada)
• Rob Kerr (Circuit Training and PE)
• Jessica Menendez (Coaching)
• Laurie Dotter (Software)
• Tom Hofstetter (HZ Switzerland)
• Alinda Perrine & Bobby Guet (Advanced Training)
• Karen James (Advanced Personal Training)
• Susanne Achtenhagen (Athletes)
• Sally Edwards (HZ Basic Training)

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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
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!