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

1. Aerobic Training is Key to Improving Fitness
2. Fit and Fat Management Foundation
3. Timex and Advance Digital Products
4. Testing and Measurement Circuit Stations
   
   also...
   
5. Workout Challenge: Commitment, Action and Following Through
6. Emotional Fitness Training
7. WEB Special

Aerobic training is one of the essential components of a fitness program: it trains the entire cardiovascular system to adapt to increasing workloads, and also trains the heart and lungs to become more efficient at supplying oxygen and nutrients to your body. But what can hinder fitness progress and adherence? Too much anaerobic exercise. If you want to succeed with your efforts to reach and maintain your ideal body composition, it is a good idea to not conduct anaerobic workouts Zone (4 & 5) indiscriminately.

Zone 4 and Zone 5 (80% to maximum heart rate) can be great for fitness improvement, but they can also be your worst enemy, leading to burnout, sugar cravings, and an inability to efficiently burn body fat. Here are some basics of Heart Zones Training in the high and hot Zone 4 and Zone 5: Develop an aerobic base before engaging in ANY anaerobic exercise. For beginning exercisers this may take up to a year of steady aerobic workouts. Experienced athletes find a 6-8 week period at the beginning of the exercise season is sufficient to develop a base. Try Heart Zones Testing and Measurements, a circuit training program, to discover your base and re-test to see your improvement.

Next, anaerobic workouts ideally are done when you feel 100% physically energized and mentally refreshed. Zone 4 and Zone 5 are intense, physically stressful efforts. You will not recover adequately nor will you obtain the desired fitness benefits if you push a tired body through another intense workout. We have other guidelines for you which are key to learn in Heart Zones Training - visit our website to obtain your copy of "25 Rules to Heart Zones Training". Knowing these basics will get you on your way to enlarging your fat burning zone and becoming more physically fit and healthy. Finally, YOU can learn all about this topic and more at the International Heart Zones Fitness Conference happening next month, October 3-5th in Seattle, Washington. Go to our website and see some of the workshops we are offering: www.heartzone.com!

If you are interested in learning how to design a training program to maximize your fat burning potential and unlock your key to lifelong fitness - then the Fit and Fat Program is one that you won't want to miss! This workshop is the "how-to-do-it" component of the Fit and Fat program. The core of the program is taken from the new book Fit and Fat by Lorraine Brown and Sally Edwards. You will learn about the three types of fitness and how to achieve metabolic, emotional and physical fitness, plus understanding your body's built in mechanisms for balancing energy to achieve your individual healthy diet.

You can come join Timex senior engineer, David Allen and Heart Zones and Timex Faculty for a viewing of the latest developments in digital technology for both heart rate and for pace and distance measurement tools at this workshop offered at the Heart Zones International Fitness Training Conference in Seattle the first week in October. You will be able to test the new TrackX data recorder which stores your heart rate and speed/pace data for download into a PC. The logging software is free at www.timex.com. By attending the Conference, you have the chance to test ride the new technology and ask the Timex engineers everything you ever might want to know about it.

Testing yourself is one of the best ways for you to measure your fitness improvement. All it takes is a heart rate monitor and the Testing and Measurement circuits. The circuit station workout test will gather most of your base line heart rate numbers while simultaneously giving you a vigorous workout. You receive a circuit card useful for re-testing for improved aerobic capacity and enlargement of your Max Fatburning range when you purchase a set of station cards ($99) and the Heart Zones Handbook: Testing and Measurement Circuit Stations ($20) from www.heartzone.com

Warm Up: Decide which of the 31 workshops and 22 workouts interest you and will get you moving towards a healthier and fitness oriented lifestyle.

Work Out: Set aside 30 minutes of your time to look at the following sites for booking your ticket to Seattle for the 2nd International Heart Zones Fitness Conference. www.travelocity.com, www.orbitz.com, www.expedia.com and the home web sites of your favorite airlines. These are ALL great fares - (sample fares: Denver to Seattle $248.00, Los Angeles to Seattle $187.00, San Diego to Seattle $237.00, Austin to Seattle $326.00, Orlando to Seattle $217.00! Boston to Seattle $338.00, Chicago to Seattle $196.00! New York City to Seattle $256.00, Minneapolis to Seattle $310.00, Milwaukee to Seattle $268.00.

NEXT: Gather up your heart rate monitor, a workout outfit (we have morning walks, runs and heart cycling workouts for you to participate in the mornings). Bring casual comfortable clothing - remember too that Seattle weather may be a bit wet. Be sure to call 304-645-7499 to get a copy of the conference brochure or visit www.heartzone.com - this is the URL which has the whole Conference brochure for you to read.

COOLDOWN: You have made a great decision to join the Heart Zones Faculty and fellow Zoners (that is what you become when you start using the Heart Zones Training system in your physical, metabolic, and emotional activities! We promise that you will learn, become more motivated and have a fun weekend. Again, if you have any questions, call the conference hotline at 304-645-7499.

Learn why our loved ones trigger negative emotional responses in us more than anyone else. You can learn how to bring out the best in those you care about and show your best through Emotional Fitness Training. By learning the five emotional heart zones you can have a simple process of communication that is about you becoming more emotionally fit. Recent discoveries in neurobiology have shown the anatomical portions of the brain which are active when we experience negative and positive emotions. This a powerful workshop, led by Dan Rudd, a psychotherapist, coach, Ironman and consultant. Together with Sally Edwards he has developed Emotional Fitness Training which is a full 3-day track at the Heart Zones Conference for anyone who wants to get emotionally healthier and your strongest.

Heart Rate Monitor Log Books on Sale at www.heartzone.com! Regularly $14.95 - now only $9.95. Get one at the Heart Zones web store. www.heartzone.com/books/index.shtml

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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!