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

1. Timex Digital Monitors Spark Up
2. Fit and Fat Management Foundation
3. 10 Steps to Heart Zones Training
4. Zoner Awards
   
   also...
   
5. Fall Intervals
6. Heart Rate Data Analysis of Cirque du Soleil Performer
7. Athletes as Migratory Birds
8. WEB Specials EXTRAVAGANZA!

Over 200 participants and invited guests strapped on the latest in digital technology at the 2nd Heart Zones International Conference in Seattle on October 4 - 6th. It is the first time that a collective audience occupying one space has used a heart monitor without cross-talk feedback. Cross talk is the interference caused by two different transmitters. In a series of exercises and activities, participants elevated their heart rates by jumping, dancing, and moving in place in order to "compete" to getting to their highest heart rate within 2 minutes. A recovery measurement contest was also held to determine who in the audience was the fittest by demonstrating the best recovery heart rate in beats per minute.

Cindy Schafer of Austin, Texas wanted to learn more about how to implement heart monitors with her clients, "It was incredible, to be amongst fitness professionals and fitness enthusiasts all wearing the latest in technology - plus I loved that the engineers of Timex were present to answer my questions. The bonus was being able to use the Timex Data Recorder to record and print out my workout profile!" The Timex Data Recorder collects precise information from your digital heart rate sensor (chest strap). The Body Link System connects heart rate with speed + distance using GPS technology. The recorder is the ultimate training tool for all activity enthusiasts. Using a simple USB connection, data can be uploaded to your PC, and used with Timex® Trainer software to chart your progress, achieve your goals, and maximize your workouts. Downloads from participants workouts were available all through the Conference at the Heart Zones-Timex download center.

To learn more about new developments in Timex technology, visit www.timex.com and don't let this months Heart Zones E-Newsletter WEB SPECIAL pass you by! We are featuring the Timex Body Link System and the Data Recorder at great prices at www.heartzones.com.

The Fit and Fat Management program was unveiled at the 2nd Annual International Heart Zones Conference in Seattle. Participants learned about the role of fat stores in the body and how you can attain an energy shift to expand your fat burning range. The curriculum and research of the Fit and Fat Management Program is from the new book from Sally Edwards and Lorraine Brown titled Fit and Fat.

Jessica Clifton from Seattle, Washington comments: "It more than reinforced what I have read and learned about fat before - what I really got out of it is how to expand my fat burning range using the heart zones training system instead of dieting my pounds away only to have them return -- thank you for laying out a comprehensive, easy to follow program to follow!"

If you are interested in bringing this program which is a seminar, workshops, and certifications to your area, contact Mary-Clayton Enderlein at maryc@endventure.com. There's a Web Bundle this month which are the essential "Tools of Your New Max Fat Burning Program: the book Fit and Fat along with a Timex Digital Monitor and Timex Data Recorder/Logging software for $150.00! You save $25.00!

David Long from Ocean City, Maryland attended the workshop "10 Steps to Heart Zone Training" at the International Heart Zones Conference and wrote, "Jessica, I just returned from Seattle and wanted to drop you a quick note of thanks. This conference was a bit of stretch money wise, but I really wanted some clarity on some Heart Zones ideas that I was missing. I attended your 10 Steps workshop and really feel so much better about my ability to train myself and others! It was worth EVERY CENT! I know that session was a review but I really was struggling with the applications of the Training Tree and you cleared it up big time. I have always had great respect for your athletic accomplishments, as well as your charity work, and not as just being a really great trainer and teacher. I know it must be frustrating explaining simple training plans, but it made such a difference. Thank you again for being such a great trainer! Sincerely, David Long Editor's note: Thank you David for asking the questions and leaving with not just an understanding but enthusiastic about how you can apply the Heart Zones Training Tree to developing training plans for yourself and clients. Contact me anytime and remember, if you would like us to come to your area you can host our seminar and programs. Let me know - jessica.menendez@heartzones.com

At the Saturday night awards ceremony at the Heart Zones Conference, ten different Distinguished Zoner Awards and one new Red Jersey Master Trainer, the highest level of attainment in the Heart Zones certification track, were given to those individuals and companies that demonstrated their commitment to helping themselves or others "take better care of their hearts".

Individual Awards:
* Paul "Pinkhouse" Camerer, Sacramento, California.
This 85 years old triathlete is the oldest indoor cycling trainer ever certified.
* Carl Foster, Ph. D. University of Wisconsin, La Cross.
As the Heart Zones Research Director, Carl helped create the heart zones training point system based on summated time in zones.
* Pat Burton, Atlanta, Georgia
Heart Zones Certified Yellow Jersey Trainer took the message to heart and lost over 100 pounds of weight as he attained his Heart Zones certified trainer status. He accomplished a personal best by completing a gruesome, mountainous century ride.
*Tom Petro, New Windsor, New York
Taking initiative, Tom has put the Heart Zones and Video Factory software together to create Heart Zones Cycling rides using the latest in multi-media presentations.
* Donna Nickell, Lewisburg, W. Virginia
Donna received the award for her personal accomplishment, Donna used Heart Zones training to overcome a bladder disease and shared her training with members of the Greenbrier Valley YMCA.
* Jeanne Rusch, Wisconsin
This outstanding physical education teacher embraced heart zones by using it to reenergize herself after her school day. Always tired after a day of teaching, Jeanne used heart zones to improve her energy and her fitness.
* Debbie Webster and Nancy Tipton Ervin, Albuquerque, New Mexico
These two Yellow Jersey Master Trainers installed Heart Zones Training into their club, Del Norte Sports and Wellness. They have completed over 500 Heart Zones assessments to date.
* Shirley Perrine, Lewisburg, West Virginia
This 67-year old was born with chronic cardiac electrical problems. She used heart zones training for her recovery after heart surgery. She was able to alert her physician about the malfunctioning pacemaker using the information that she had from her heart rate monitor. She then taught her 84-year old mother the same after an arrhythmia.
* Bobbie Jackson, Lewisburg, West Virginia
As a certified trainer, Bobbie taught Bill Bartlett, a 15 year heart transplant survivor, how to improve his fitness so that he could increase his mileage from 10 to 20 miles per day.

Club Awards:
* Team Dream - Chicago, Illinois
One of the first teams in the USA to require Heart Zones training as their required cardiovascular training program. Team Dream is an all-women's team of color led by Derrick Milligan who demonstrate in their daily practices that fitness comes first using the Heart Zones Club Program.

Corporate Awards:
* Danskin, Inc.
Receiving the Award: Maggie Sullivan, Vice President Sports, Danskin. New York City.
With 94 Danskin races in the past 14 years, Maggie selected Heart Zones as the official training program for the over 120,000 women who have finished a series race.
* Timex
Receiving the Award: David Allen, Senior Project Engineer, Woodbury, Conneticut
Through David and all of the Timex engineers and management, the two companies are working together to provide everyone an opportunity to use heart rate and advanced digital product technologies by making it easy and fun to use.

Master Trainer Award
* Mary-Clayton Enderlein, R.N., M.P.H., Seattle, Washington
For the past year, Mary-Clayton has taken Heart Zones to her local YMCA and received the Volunteer of the Year Award for this contribution. Mary-Clayton has developed the Fit and Fat application, led the first ever training track at the Heart Zones Conference, and is currently developing a trainer and master trainer certification program.

Save the date : Conference 2004 is in Chicago, IL October 2-4th, 2004.

The seasons are changing and fall is melting into winter. Before your favorite trail or mountain top is no longer accessible, get out and do some Fall Interval run-walks! Sally Edwards and I did this workout just south of northern California's Mt. Shasta on Wolfe Creek Trail last week. We have our workouts downloaded using our Timex Digital Data Recorders with a promise that we will return to rev it up again in the spring for a comparison.

Warm Up: Decide on a trail, pack appropriate clothing and equipment (water bottle, long sleeve clothing, bug repellant may still be in order, your heart monitor and a friend!)

Work Out: After a 5-10 minute warm-up in Zone 1 and 2, begin climbing on an uphill trail (a flat section can do as well) begin elevating your heart rate up as much as you can in one minute. Recover (always active recovery) for one minute. Next, elevate your heart rate as much as you can in 45 seconds - then recover for 45 seconds. Repeat this sequence in the same manner for 30 seconds and 15 seconds. Once this cycle is completed, recover until your heart rate drops to the bottom of Zone 2. Then repeat the same sequence, however instead of using the measurement of TIME for recovery, use HEART RATE as your measurement before beginning your next cycle. Recover to the bottom of Zone 2.
1 minute HR increase - then recover to the bottom of Zone 2
45 seconds of HR increase - then recover to bottom of Zone 2
30 seconds of HR increase - then recover to bottom of Zone 2
15 seconds of HR increase - then recover to bottom of Zone 2
Repeat both sequences until you reach tree line, turn around time on your sports watch, or you have had enough fun.

COOLDOWN: Make sure to stretch out calf muscles and quads. You may have also noticed weakness in the ankles or agility issues on the trail. Make adjustments in your training to accommodate getting stronger. Also insure that you drink plenty of water afterwards.

Rene Biubaud is a 5-time jump rope world champion. She performed a special jumping presentation at the Heart Zones International Conference and "wow-ed" us with not just a dazzling choreography but a true demonstration of cardiovascular fitness. Below is the heart rate profile from the Timex's Digital Data Recorder that she used during the event:

As an explanation, she did a long warm-up for the first ten minutes behind the curtains. The performance lastedf from minute 11-20 and then you can read that her heart rate dropped down to below 60 bpm. To take advantage of SAVINGS on the Timex Digital Recorder, see our web special at www.heartzones.com - these won't last long priced at $69.00!

The highest costs for energy requirements on the planet are displayed by migratory birds. Heart rate data from the free living barnacle geese Branta leucopsis during migration is now available. An adult barnacle goose weighs about 5 pounds. The total exercise time for the barnacle goose to fly from the Arctic Islands north of Norway to Scotland is a range - from 9 days to 1 month. The total exercise time, referred to as flight time, averages 61 hours. The duration of the nonstop exercise bouts ranged from less than an hour to 14 hours without stopping. If you can see the new movie Winged Migration, you'll learn that birds migrate sometimes as far as 12,500 miles for survival (we recommend the movie as a 5-star). During this migration, the barnacle goose heart rate averages 253 bpm which is 3-4 times their overnight resting heart rate of 75 bpm. From the perspective of comparative physiology, the load of male Tour de France and Vuelta a Espana with events of equal duration (but with a bicycle to support their weight) are similar to those tolerated by the barnacle goose. "The mean heart rate of our subjects during both tour events (mean total exercise of ~89 hours combining the two races) averaged 134 bpm (plus or minus 6 bpm) or 3 times their resting heart rate of 44 bpm." During most of race, the tour riders are riding in a draft however, when viewing on television, you normally see them racing at high heart rates to the top of a climb or a finish line.

Alejandro Lucia, Jesus Hoyos, Alfredo Santalla, Conrad Earnest, and Jose L. Chicharro. "Tour de France versus Vuelta a Espana. Which is Harder?, Medicine and Science in Sports and Exercise. Vol 35, No.5, pp 872-878, 2003.

Timex 26.2 Miler, a sleek woman design heart rate monitor(smaller face - but still big readable numbers) is regularly $85.00 - this month $69.00! The Timex Digital Data Recorder regularly $75.00 - this month $69.00! Timex Speed and Distance GPS System regularly $300.00 now $235.00!!!! And finally, a Heart Zones black embroidered Workout Bag (conferences attendee's all received on with their registration) regularly $25.00 now only $15.00. These back have outside and inside pockets with a mesh zippered bag Velcroed inside.

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The Heart Zones e-Newsletter is a Heart Zones publication
Publisher: Sally Edwards
Editor in Chief: Jessica Menendez

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