Welcome to the September 22, 2001 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information
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In this issue:
1. Attack on America is an Attack on our Hearts!
2. Next Seminar Dates
3. Book Signing and Special Offer on Heart Zones Products!
4. Workouts for Two!
Also...
5. Sub-max Testing (continued…)
6. Heart Zones Cycling Blue Jersey Certification: What It’s All About
7. A Look at Zone 5: Why it’s Important and Who Should Go There
8. Important Web Information!
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1. Attack on
America is an Attack on our Hearts!
Everyone in America was tuned to the news on Tuesday, September 11, 2001 when terrorists struck the World Trade Centers and the Pentagon. The details have been played out endlessly for the last week in our own homes on TV, radio and in newspapers. What was America going through emotionally on that day…surprise, shock, disbelief, horror, rage, helplessness, and fear to name just a few? These emotions are incredible indicators of the stress in our lives over the past week. Heart Zones BLITZ (aka Business Leadership in the Zones) calls Zone 4, the yellow zone, the Distress Zone described as “worried, anxious, angry, scattered, fearful, and reactive”. Emotional Zone 5, the Red Line Zone is described as “out of control, frantic, total panic, disconnected, emergency, and toxic”.
Heart Zones wants to encourage you to continue their exercise program through these times if you were exercising regularly before the tragedy. Beginning an exercise program at this time may provide you with an outlet for the excess stress that you are considering. However, we would warn against “overloading” the heart (both emotional and physical) at this time. Take care of yourself both emotionally and physically and you will survive this tough time. For more information on dealing with stress, visit www.heartzone.com/blitz or contact Dan Rudd at dRudd2045@aol.com.
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2. Next Seminar Dates
Sally Edwards and Kathy Kent make their 10th stop of the Heart Zones Training National Tour this Saturday, September 22nd at the Denver Athletic Club in Denver, Colorado. The October stop on the National Tour is October 6th at the Sammamish Club, suburb of Seattle, Washington. Watch the website for information on New York City and Minneapolis scheduled for November 17 and December 8 respectively. Check out the complete seminar schedule at www.heartzones.com for up to date information on local Heart Zone Training and Heart Zones Cycling Blue Jersey Certifications. Please note: we are currently experiencing some web difficulties with online registration and encourage you to contact us directly via email or phone:
Sally Edwards 916-481-7283 sally@heartzone.com
Kathy Kent 630-961-3470 mkent11@aol.com
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3. Book Signing and Special Offer on Heart Zones Products!
Both Sally Edwards and Sally Reed have been requested to appear at Interbike, known to manufacturers as the best bike show in the industry to sign their three latest books:
The Heart Rate Monitor Book for Indoor and Outdoor
Cyclists,
The Heart Rate
Monitor Logbook for Cyclists, and
The Heart Rate Monitor Workbook.
Interbike is in Las Vegas September 29-October 2 and is by invitation only as it is a bicycle dealer trade show. Don’t worry if you will not be at Interbike, because you can still get these books. As an incentive to get these books today, we will offer them at the following prices until October 1:
Heart Rate Monitor Book for Cyclists $17.95 sale 15.95
Heart Rate Monitor Workbook $14.95 sale 12.95
Heart Rate Monitor Logbook for Cyclists $ 9.95 sale 8.95
Heart Rate Monitor Workbook CD Rom $17.95 sale 15.95
PURCHASE ANY THREE AND RECEIVE A HEART ZONES CYCLING WATER BOTTLE FREE! . To expedite your order, please contact Kathy Kent at Heart Zones Cycling at 630-961-3470 or mkent11@aol.com to order right now. This special is not available on the heart zones website – you must order directly from Heart Zones Cycling through email.
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“Working out with your significant other can really improve your relationship,” says Kathy Kent, President of Heart Zones Cycling. Recently, while having to do a long run for training for Ironman Florida in November, Kathy invited her husband to join her for her run and for the pleasure of his company. Would he run the 17 miles with her? No way! But he did mountain bike the entire two and a half hours! Kathy ran comfortably in Zone 3 and her husband biked slowly along in Zones 1 and 2. When Sally asked her about her run, Kathy replied that it was one of her best runs of the year and gave her joy in her heart and her heart rate monitor. It is important for partners to support each other in their exercise goals and to be able to share some of those moments with each other. Whether training for a marathon together or doing stomach crunches in the basement of your own home, invite your partner next time to join you. You might surprise yourselves! ===============================================================
5. Sub-max Testing (continued…)
You probably have a training ride or run you love. You choose that route or workout most often because it’s easy, familiar and fun. This time, you will be collecting information about your heart rate and your perceived exertion during the workout.
Strap on your heart rate monitor. Every two to three minutes observe the monitor and ask yourself what rating of perceived exertion best fits that moment using the Borg or Foster perceived exertion scale. Since we are trying to correlate heart rate to a rate of perceived exertion (RPE), when your level feels like what would call an RPE of 4 or moderate feeling, note the heart rate number. If you were to describe that feeling you might say, “I could ride or run like this for a long time. It’s very comfortable. That heart rate number at an RPE of “4” is approximately 50% to 60% of your maximum heart rate. If you are fit, try the same method running or riding for a least two minutes at a “7” which is approximately 80% to 85% of your maximum heart rate. If you were to describe a “7” feeling you might say, “This is tough, very hard and I must push myself”.
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6. Heart Zones Cycling Blue Jersey Certification: What It’s All About
For the past year, Heart Zones Cycling has been certifying individuals as Blue Jersey Master Trainers. We have “Blue Jerseys” from California to Texas to New York City. But, you may want to know, “What is the Blue Jersey Certification all about and what’s involved to become a Blue Jersey?”
The Blue Jersey Master Trainer Certification is for individuals who currently teach or are seeking to teach indoor (studio) cycling. About half of our Blue Jersey’s hold current cycling certifications, but are looking to add some quality heart rate training information to give to their classes. The other half of our participants are looking to get certified in indoor cycling for the first time. We welcome both participants.
A typical Blue Jersey Certification includes over three hours of Heart Zones Training information. Participants learn all about heart rate, heart rate monitors, training with a heart rate monitor, testing with a heart rate monitor and more! Specific to Heart Zones Cycling is the book, The Heart Rate Monitor Book for Indoor and Outdoor Cyclists, by Sally Edwards and Sally Reed. This book is the cornerstone of Heart Zones Cycling and the more than twenty workouts offer clear and concise information for instructors looking to lead a cycling class with heart rate monitors (we call that Heart Zones Cycling!). Our certification also covers the finer points of bike fit, technique, safety, and more. The 8-hour day concludes with a written and oral examination. Check out www.heartzones.com/cycling for information on the next Blue Jersey Certifications.
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7. A Look at Zone 5: Why it’s Important and Who Should Go There
Zone 5 is known as the Red Line Zone or Performance Zone. You need to go there if you are training for competition and/or are trying to increase your anaerobic threshold. You can’t stay there for long, however, because of the increased pulmonary and cardiovascular demands on your system. It may be a struggle, it may hurt, but it’s the price you invest if you want to get faster quickly. In peaking for an event, you may want to include intervals above 90% with adequate recovery into Zone 2, perhaps. Two Heart Zones Principles apply here: the 24-hour rule and the 48-hour rule. The 24-hour rule states that you must wait 24 hours between zones 4 or 5 workouts in different sports. The 48-hour rule states that you must wait 48 hours after a zones 4 or 5 workout before doing another zones 4 or 5 workout in that same sport.
Warning: some people never have to go into Zone 5. Are you one of those people? For more information on training into Zone 5, check out The Heart Rate Monitor Guidebook, by Sally Edwards at www.heartzones.com for more information, or call, 916-481-7283 to order.
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We have been experiencing some technical difficulties with our website this past week and want to thank you for your patience. If you have attempted to register for a seminar and/or order products from our website, you may have hit a wall. We will have corrected the situation within 14 days and expect our online seminar registration and product sales to be back online then. In the meantime, if you would like to register for a seminar or order any of Heart Zones books or products, please contact us by email at staff@heartzone.com or 916-481-7283 and we would be happy to help you. Thank you, the Staff at Heart Zones.
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