Heart Zones e-Newsletter

The difference between maximum and peak heart rate may be significant. It may be nearly the same number. Peak heart rate is the highest heart rate number in one workout. Maximum heart rate is your highest number of beats per minute that your heart can beat.

This workout is a red-line experience so if you are new to fitness or not at the top of your game, take it down a whole zones or at least 20 bpm. After an adequate warm-up of 5-10 minutes increase intensity by pushing your foot to the floor board. Take it up to a high number as quickly as possible with a burst of speed. When you feel see that your monitor has slowed in its ascent in say 30-60 seconds call that number the "Kiss Number". Remember it.

Allow your heart rate to recover to 60%-65% of your maximum heart rate. Repeat and touch your kiss number and this time hold it for 15 seconds. Recover again. Repeat this high, hot, hard interval for 15-30 minutes each time trying to hold the kiss number longer.

When you can no longer reach this number or workout time has elapsed, begin your cool-down of 5-10 minutes. Count the number of kisses.

Repeat this workout in weeks to come and try to hold the kiss longer or increase the number of kisses. After all, doesn't everyone like to kiss?

Welcome to the sEPTEMBER 2005 edition of The Heart Zones e-Newsletter copyright: Heart Zones : Your source of heart rate training information
	Usher out the Old and Bring in the New Way of Training How Many Calories in a Curves Workout? Best Prices Anywhere on the Web $73.40 Million for School Physical Education Programs in the USA AND ... Success Story - Heart Zones Training System Works for Danskin Triathlete 3D Real-Time Riding and Racing Showcased at Heart Zones 2005 Conference Kissing Your Peak Heart Rate Number - An Interval Training Workout Upcoming Heart Zones Events and Activities
	1. Usher out the Old and Bring in the New Way of Training You may be one of those who has been indoctrinated or brainwashed into believing many of the old dogmas of exercise science. As the discipline of exercise physiology ages, many of its old beliefs unfortunately are carried forward. Old science becomes the gospel. Old myths and archaic dogmas are passed down generation after generation. The older coach hands down her experience to the younger coach who never challenges or tests the system of her mentor. The dogma becomes sacrosanct and is followed without challenge or question because the old coach produced one or several champions so her secret system must work for all others. Old science no longer reflects the cutting edge of research or inquiry. The chart below is a comparison of the *Old Way of Training* in contrast with the *New Way. This is the feature topic of the Heart Zones 2005 Conference* in Denver, Colorado, October 14th-16th: Eleven Old Ways (Then) vs. Eleven New Ways (Now!) OLD Don't use any zones to train. NEW Only use zone training protocols and methodology. OLD Use one training plan for everyone. NEW Individualize and personalize the training plan OLD Use only one zone - the "target zone" NEW Use 5 Heart Zones because multiple zones result in multiple benefits. OLD Use a formula or guesstimate to set an anchor point to hang the zones. NEW Measure and use the anaerobic threshold, the cross over point, or maximum heart rate at the anchor point for zones. OLD Use formulas such as “220 minus your age”, the Karvonen formula, or any mathematical computation to estimate your anchor point. NEW Discard all arithmetic formulas for calculating thresholds, maximum heart rate, and other fitness factors. OLD Use low intensity exercise to "burn more fat". NEW Prescribe Max Fatburning training protocols at the appropriate training intensity. OLD Don't test to measure fitness. Use subjective analysis such as "you look better" or "you have lost weight" to measure fitness. NEW Test - field or lab tests - to measure current levels of fitness. OLD Invent new ways to train to propagate your individual trainer pizzazz, creativity, and trainer individuality. NEW Use standards-based team training: train uniformly across all clubs and all trainers that meets the standards. OLD Follow the latest fad in training from the latest pop fitness celebrity NEW Develop training plans based on scientific principles and adherence to the training systems like the Heart Zones Training system. OLD Train randomly insuring the minimum amount of exercise per week. NEW Measure and quantify the amount of training - training load. Heart Zones Training Points. *And for personal trainers or group exercise leaders....* OLD Tell your clients what to do not how and why to do it. NEW Teach the client the principles and methods of training in order that they can train for a lifetime successfully.
	2.How Many Calories in a Curves Workout? The training program at Curves, a popular franchised exercise and weight loss center, involves a circuit of 12 strength training stations performed on hydraulic equipment. Each of the stations is used for a period of 30 seconds. In between these stations, the participant completes 30 seconds of some type of aerobic activity, such as stationary jogging or walking. A workout session consists of two sets of these 12 stations. It takes about 30 minutes for the session. Researchers from the University of Wisconsin- La Crosse, in trying to determine the effectiveness of the Curves workout, completed a study to measure the number of calories expended during a session. Results: 174 calories burned or about 6 calories per minute. At this burn rate, the caloric expenditure is similar to a 2 mile walk in the same time.
	3.Best Prices Anywhere on the Web There's been a change at Heart Zones USA : Our Prices are Lower. You now save money with every purchase. Every single item that is offered in the Heart Zones Web Store is now even more than price-competitive - it is the best price on the web. If you want low price and high value, shop at the www.heartzones.com web store. Here are some examples: Sports Instruments Fit 1 $59.95................................. now $29.95 ($30 saving) Fit and Fat: An 8-Week Heart Zones Program........... now $11.87 ($5.08 savings) The Heart Rate Monitor Book.................................... now $9.07 ($3.88 savings). Save. If you find a better price, just call us and we will match it. 916.481.7283
	4. $73.40 Million for School Physical Education Programs in the USA Last month the House of Representatives appropriations subcommittee voted to include $73 million for fiscal 2006 for PEP grants for school physical education. This proposed funding is consistent with the 2005 levels and indicates Congressional endorsement that physical education is vital to the health and fitness of our nation's school children. The funds are used to purchase new equipment for physical education departments to provide quality programming such as Heart Zones in the PE curriculum.
	5. Success Story - Heart Zones Training System Works for Danskin Triathlete. Webster, MA. Last year the monkey grabbed me quickly in the swim. This year I decided I would side stroke until I was warmed up well. However, even using the side stroke, my heart rate stayed at 141 which surprised me. I don't actually run, I slog. I think because I am fat and have short legs that I cannot run very fast but saw women who were fatter and/or had shorter legs running very well! Time to give up those myths. This was my second TRI at 64 years of age--first one was last year. I am so much more fit (and weigh less) and thank you Danskin for your inspiration. Doing this work (really fun) has changed my whole relationship with my body, lowered my blood pressure and cholesterol, and calmed my mind! Can't thank you enough. Totals for the race were: 17 min in Zone 2 42 minutes in Zone 3 68 minutes in Zone 4 Total: 432 Heart Zone Points! Average heart rate: 142 bpm Judith S. Mercer, CNM, DNSc, FACNM University of Rhode Island, College of Nursing Professor Kingston, RI email: jmercer@uri.edu
	6. 3D Real-Time Riding and Racing Showcased at Heart Zones 2005 Conference With Timex, Danskin, and the University of Denver as title sponsors, fitness software leader Fit Centric announces that it will for the first time showcase their new PC-fitness machine interaction at the Heart Zones Conference 2005 in Denver, Colorado October 14-16th. Those attending have the first opportunity to experience 3D real-time animated courses like the Alpe d'Huez time trial from the 2004 Tour de France. Conference participants can ride courses that allow up to 25 other riders at-a-time on a screen as they take the outdoor experience and bring it to indoor cycling environment. Bleeding edge, the new software-hardware integrates wirelessly as a retrofit to existing spin-bikes or simple cycling track stands that integrates speed, heart rate, cadence, and steering into the data path. It makes indoor bikes into an expensive wireless fitness machine in minutes. The company, founded by two engineers and triathletes, Ken Burres, MD and Paul Stewart, have added one final layer to their wireless machines, onscreen real-time coaching. The onscreen message guides the riders instantly to show if their training is effective. Using embedded "Training Effect" software, messages are displayed that takes the captured beat-to-beat heart rate data and compares it to guide riders during the ride to get the most of their ride. To attend the Heart Zones Conference and experience the latest in training hardware, software, and interactive web training, register at www.heartzones.com/conference/trainers.
	7. Kissing Your Peak Heart Rate Number - An Interval Training Workout The difference between maximum and peak heart rate may be significant. It may be nearly the same number. Peak heart rate is the highest heart rate number in one workout. Maximum heart rate is your highest number of beats per minute that your heart can beat. This workout is a red-line experience so if you are new to fitness or not at the top of your game, take it down a whole zones or at least 20 bpm. After an adequate warm-up of 5-10 minutes increase intensity by pushing your foot to the floor board. Take it up to a high number as quickly as possible with a burst of speed. When you feel see that your monitor has slowed in its ascent in say 30-60 seconds call that number the "Kiss Number". Remember it. Allow your heart rate to recover to 60%-65% of your maximum heart rate. Repeat and touch your kiss number and this time hold it for 15 seconds. Recover again. Repeat this high, hot, hard interval for 15-30 minutes each time trying to hold the kiss number longer. When you can no longer reach this number or workout time has elapsed, begin your cool-down of 5-10 minutes. Count the number of kisses. Repeat this workout in weeks to come and try to hold the kiss longer or increase the number of kisses. After all, doesn't everyone like to kiss?
	8. Upcoming Heart Zones Events and Activities San Antonio, Texas Heart Zones Training Seminar + Workshop + Certification Host: Run-Gear-Run and Health Link New York Metro (Sandy Hook, New Jersey) Heart Zones Training Group Lesson: DO YOUR BEST. Host: Pre-Race Danskin Triathlon Denver, Colorado Heart Zones Conference 2005 Host: University of Denver New York City Heart Zones Training Seminar + Workshop + Certification Host: Asphalt Green, New York City Naperville, Illinois Heart Zones Training Seminar + Workshop + Certification Host: Edward Health and Fitness Invite the Heart Zones USA to bring an event – a workshop, seminar, group lesson, conference, or other activity to your area by contacting Bobbie Jackson, Education Direction, Heart Zones USA: bobbie.jackson@heartzones.com or call us a (916) 481-7283 and ask for Tess.
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