Welcome to the August 22, 2003 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information

1. Reader Book Review of FIT and FAT
2. New! Voice E-Mail
3. Team Survivor
4. Protocols for Helping Determine Max Heart Rate
   also...
   
5. Workout Challenge: Peek-a-boo
6. WEB Special: Fit & Fat Book AND Fit 2 Heart Monitor
7. Heart Zones International Fitness Training Conference
8. Seminars, Workshops, and Certification Events

I recently bought Fit and Fat and I must say it is the most inspiring book on fitness I have ever read. I am not fat, as a matter of fact I only weigh 100 lbs and am probably a little under weight, but I teach fitness classes and many of my participants are over weight. I have bought most of Sally's other books as my husband and I are avid cyclists, and we are into heart rate training, so I felt this would be a review for me. It was a great review, but it was also a real eye opener. Thank you for such a compassionate book and for changing my views about fitness. I immediately bought a copy to send to my sister who just had a baby and asked for help getting back into shape. She is also not "fat" but I thought this was a great way to get back into shape for her. I would recommend this book to anyone, regardless of size. It is just a very positive approach to fitness, and makes it reachable for everyone!
Sincerely, Barbara Williford

Thank you Barbara for your review, we love hearing your feedback! To order Fit and Fat visit www.heartzones.com ($16.95)

Everyone at Heart Zones LOVES technology - and when we found this, our eyes popped! How many of you are tired of typing your email messages? Well, now there is voice e-mail - yep, voice email. You gotta give this a try! Go to http://www.theaudiorecorder.com and record your message by speaking into your computer's microphone. Then use the built in Outlook Email or other email client to send your message to a friend, family member, or colleague. It is very easy to use. The requirement is a Windows PC (sorry Macintosh users), microphone, speakers, Internet Explorer (not Netscape Navigator) and an internet connection. The voice message appears as an attachment to the recipient and all they have to do is double click on the attachment and Windows will play your voice message to them. They get to hear your voice instead of reading the message. If the recipient wants to reply back to you with a voice message, they follow the same procedure. There is no logging on, no user names, no passwords, no cost, nno advertising. The next time you visit the Heart Zones web site, notice the voice email option on the left side of the page just above "Zoner". You can access it there as well. So test it out and send us your comments!

Team Survivor is a nonprofit 501(C 3) organization that provides free physical activity, health education, and support programs for women affected by cancer. Many survivors have trained and completed the Danskin Women's Triathlon Series, an eight-city triathlon series primarily for the first time triathlete. In preparation for each event, Danskin offers free training programs specifically for women cancer survivors in each race city. Contributions from organizations and individuals help make this program happen and grow. One way you can show your support for the sport of triathlon and women is to purchase triathlon posters depicting a woman swimmer, cyclist and runner. Athlete artist Ardis J. Bow from Sacramento, California has done three beautiful paintings for the three posters. She warmly captures the love and thrill of women in triathlon, making it truly a gift of heart and motivation. 100% of the proceeds benefit Team Survivor. Visit http://www.teamsurvivor.org/support/index.html And please share the information and work of Team Survivor to women you may know who are either undergoing treatment or are cancer survivors.

Determining Max HR can be a bit of a challenge. Recently a reader asked for at least one protocol to determine Max HR without having to go to maximum effort. Here's our response: There can be substantial variances between the several different sub-maximum tests that estimate maximum heart rate. Sub-maximum tests are tests done below your MaxHR and used to "estimate or predict" your actual number. After completing a low-intensity activity, it is possible to estimate Max HR by adding to the low-intensity heart rate number a "fitness factor" and using the sum of these two numbers as the estimate of Max HR. Using the 1-minute chair test (sitting and standing 30 times in one-minute), you would add to the peak heart rate number one of these four "fitness factor numbers depending on how fit you are:

Current Level of Fitness:	Poor	Good	Excellent	Athlete
Add this Fitness Factor:	40 bpm	50 bpm	60 bpm	70 bpm

Another idea you might want to try with the beginner or unfit person is to have them select an activity they enjoy and feel comfortable with. Warm-up at low intensity. Have them gradually increase intensity to a perceived exertion level of 4-5 out of 10 (10 being Max HR). Take this heart rate and multiple it by 1.3. Aiming to have them reach about 70-75% of their Max HR. They should feel that the activity is getting a bit hard, can still talk but getting more difficult, increased respiration, they could go at this pace for at least an hour, and have broken a sweat. If individuals have joint or other physical complications that prevent them from doing a higher intensity sub maximal test I just use the Heart Zones Max formula to establish their heart zones.

Just like its name, this workout gives you a chance to "peek" into a higher zone. In addition, you get a more than a peak of four of your heart zones, although most of your workout time will be in Zone 3. Three times you will take a peek at Zone 4, staying just a short time, and then you recover back down to the bottom of Zone 3.

Warm up: 0-10 minutes. Remember that an adequate warm up is SO IMPORTANT with any physical activity you do. Zones 1 & 2 are the perfect zones to do this in.

WORKOUT: After your warm up, begin your activity elevating your heart rate to the midpoint of Zone 2 or 65% or your maximum heart rate. Once there, elevate your heart rate 5 beats every minute for a total of 4 minutes. Note the heart rate that you attained after those 4 minutes and recover for 1 minute. Now, get back up to the previous working heart rate that you ended at before recovering and begin repeating the sequence of elevating your heart rate 5 beats every minute for a total of 4 minutes. Do this workout for 30 minutes - or longer if you like!

COOLDOWN: Your cool-down is just as important as your warm-up - spend time in Zones 1 & 2 and add stretching and balancing time.

This workout is Workout 22 in the Heart Rate Monitor Workbook by Sally Reed and Sally Edwards. The book has 50 workouts perfect for indoor cyclists. Order online at www.heartzones.com

You can't go wrong with this bundle! The new Fit and Fat book by Sally Edwards and Lorraine Brown offers a system of well-researched, proven solutions that focus on the three types of fitness, thereby helping you to improve your metabolism, your fat-burning capacity, your emotional well-being and your body's immune system. The book has week-by-week lessons, to help you make the mental shift from preoccupation with fat to dedication to fitness. The FIT 2 Heart Monitor has full watch function with simple 2-button operation. This monitor will automatically program 3 training zones with selectable target zone to keep your exercise on track, plus it has memory - showing instant time in 3-zones and average heart rate easily. This bundle - a book and a monitor with watch is a steal of a deal for $69.95. You can order it by going to our web store at www.heartzones.com

The Heart Zones Faculty along with 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, will provide you with a weekend of seminars, workshops, certifications, workouts and more. Make your plans now, airline tickets are low and you do not want to miss a weekend of the latest information on how to get fitter, how to get faster, and how to perform at your best. Visit us online to register and contact us at staff@heartzones.com and we will mail you a conference brochure. The Conference has special tracks for teachers, fitness professionals, cyclists, athletes, those who want to learn more about Fit and Fat and emotional fitness training programs.

Seminar Dates	Location
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	Chicago, IL
October 25	Atlanta, GA
October 25	Long Island, NY
November 22	Orlando, FL
January 24, 2004	Sacramento, CA

To unsubscribe, send an email to subscribe@heartzone.com and make your subject line read: unsubscribe

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!