Welcome to the September 6th, 2002 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information

1. Learning, Training and FUN!
2. Why use a training log?
3. The Real Deal behind 220 - Your Age
4. WEB SPECIAL: Log Books and Heart Zone Training Charts
   also...
   
5. Your Fall Challenge
6. IRONMAN CANADA
7. Get the point Workout
8. Heart Zones Seminar Dates

The bottom line is you need to be a part of it! Jam-packed with workshops, seminars and certifications. This 3-day conference is your opportunity to develop and expand your knowledge, skills and experience of health, fitness and sports training using the power of the heart, the technology of a monitor, and the application of Heart Zones. The Heart Zones International Fitness Conference brings together the most respected faculty in the world and is designed for all levels of learners from first-timers to specialists to fitness professionals. Join Sally Edwards and the entire Heart Zones Faculty all in one place on one weekend - October 4-6, 2002, Seattle, Washington. 4 Easy ways to register.
--Online: www.heartzone.com
--Fax: 304-536-1580
--Mail: Heart Zones International Fitness Conference Registration, 2636 Fulton Ave, Suite 100, Sacramento, CA 95821
--Phone: 304-536-0333 (8 am to 5pm Eastern Standard Time).

Keeping track of what you do is just as important as actually doing the training. It is easy to simply get locked and lost in your training routine without recording your training information. Your log serves as a motivational tool, showing you how you are matching up to your training plan - you have one of those too, right? As you record information, your log also serves as a permanent record so you can look back and do smart planning to achieve your next goal. Be the author of your training programs and pick up a training log! The short time it takes to fill out is worth the lifetime of information you gain. Heart Zones has two logs to choose from, the Heart Rate Monitor Log and Triathlon Training Log. Both provide the ability to record distance and time, heart zone numbers and time in zone, your key workout type (speed, endurance, strength), body weight, heart zone training points and more. This past summer, a "Zoner" from a Camp Danskin held last summer produced a training log book that she had kept for an entire year. She said it was one of the most valuable experiences she had ever done for herself. Go to www.heartzone.com to check out this month's web special on our logs. Happy logging!

This article from Robert A. Robergs and Roberto Landwehr from the University of New Mexico concludes that there is "no scientific basis for the formula 220-age to determine maximum heart rate" and that "maximum heart rate does not decline by one beat each year". The truth about the 220-age formula is that it is totally an invented solution to a difficult problem - trying to determine an individual's maximum heart rate in order to anchor their heart zones (training zones). The implications? As we see it:

1. The wall charts on most health/athletic clubs in America must be torn down.
2. That the wall chart that should be replaced with the Heart Zones chart.
3. That the American College of Sports Medicine (ACSM) must stop requiring the use of this formula in all of their certifications and books.
4. That the testing protocols for most sub-max testing must change because it uses this formula in it.
5. That it is time to recognize and create fitness training based on "bio-make up individuality" of each of us.
6. That the "average" is not the "norm".
7. Read the article at: http://www.css.edu/users/tboone2/asep/Robergs2.pdf

It only makes sense to make this month's Web Special is a log book and the Heart Zones Training Chart. This month only: Get your Wall chart for $7.95 (regularly $9.95) and a log for $12.95 (regularly $14.95). OR GET THEM BOTH for $20.00! http://www.store.yahoo.com/heartzones/acclot.html

With summer vacations and events almost behind us, the Fall season for many is about getting back into a routine. It is the time that most health clubs begin to see an increase in membership as folks begin to make the commitment to get in shape before the holidays. We believe in life fitness and health at Heart Zones and for us, seeing others encourage and support loved ones towards life fitness is our measure of success. So here is our Fall challenge: Who in your life would you like to live healthier? Let them know your desire for them to be healthier. Support and encourage them any way you can. Some ideas: Pick up a membership package to a club - or better yet, buy them a months membership, invite them to a yoga or cardio class, invite them out for a walk, take them to a running store so they can be fitted for shoes, subscribe to a fitness magazine, have them be YOUR companion to the next Heart Zones Seminar in your area, share your heart zones knowledge with them, give a gift of one of Sally Edwards books to them, offer to baby sit one afternoon so they can explore fitness clubs to join or to map out a route they can jog. Again, support and encourage them any way you can. Health and time are precious gifts we give to ourselves, be of full care of them both.

A record 2,040 athletes competed on August 25th in Penticton Canada, the most ever to compete in a single wave start in Ironman history. Among them - Red Jersey Master Trainer and President of Heart Zones Coaching and Software, Jessica Menendez. Her first Ironman and fourth triathlon! Jessica attributes finishing strong and with a smile to her adherence to her race plan. "I simply used my heart rate as my guide. I had to adjust and be flexible with my training and my goals due to my travel schedule this summer, so I knew going in that while my training volume was not what I had initially planned for, my endurance time would get me to the finish. I set my heart rate limits and timers and stuck to them. What did I learn that I didn't know before?……IRONMAN is fun, drinking too much the last 10 miles of the bike makes for an uncomfortable start on the run, its okay to pop your head out of the water halfway though the swim and scream because you are so excited, and that in the long run, you hit only what you aim for. I aimed for the finish line and I got there. Who knows about Ironman New Zealand? I'm interested in signing up for Ironman # 2". Email jessica.menendez@heartzone.com

A Zoner from Rhode Island sent us this workout. Its a great workout to see if your perceived exertion gets to the point!

Warm up: 5 to 10 minutes in Zones 1 & 2.
Get ready: Remain at 70% for an additional 3 minutes - this is your starting and ending point in this workout.
Main SET: Your heart rate zone for this workout is Zone 3 (70-80%): Set your watch to go off every 2 minutes. Beginning at the bottom of Zone 3 - bring your heart rate up every 2 minutes by 2 beats until you reach the top of Zone 3. While doing this - visualize, memorize and concentrate on your perceived exertion and how it relates to what your heart monitor says - on the next ladder up you will simply PICK the heart rate you want to attain. In other words, close your eyes and go back to what you visualized and memorized on your ladder up. Skip around in the zone and see how closely you can get to the heart rate you picked. Do this workout with a friend and earn a point for every time you are dead on - the winner buys a healthy lunch for other!

Remember to recover and stretch after your workout.

What's your FAVORITE workout? Share it with us, email jessica.menendez@heartzone.com All entrants will receive a heart zone training card!

If you don't see a location close to you, contact Kathy Kent at mkent11@aol.com to explore how we can get a seminar in your area! Visit www.heartzone.com for registration information.

Date Place 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 November 2-3 Calgary, Alberta, Canada November 16 Boston, MA December 7 Houston, TX January 19 Concord, CA February 8 Sacramento, CA

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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

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