Welcome to the November
14th, 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.
Hot Atlanta Heart Zones Seminar November 17 & 18th!
2.
Heart Rate Monitors and Transmitter Interference
3.
Book Review:
Fitness for Dummies Series
Also:
5. Heart
Zones Training Camp attendee shares his accomplishments.
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1. Hot Atlanta Heart Zones Seminar November 17 & 18th! Hosted by Kathy Murrays FITBODIES in Atlanta. Heart Zones Red Jersey Master Trainers Dr. Alinda Perrine and Bobby Guet will be presenting workshops on Heart Zones Basics, Testing and Measurements and Advanced Heart Zone training. They are a GREAT team – combining not just their love and passion for cycling (both Alinda and Bobby just recently completed cycling a transcontinental bike journey across America), but also their knowledge and connection to various programs. Alinda, a former Reebok Master Trainer and century cyclist combines her medical background and fitness expertise. Bobby, degreed in Physical Education and is a personal trainer and triathlete. For registration and more information: https://host.website77.com/freespiritadventures/atlanreg.html
AND – if you can’t make this one – well, we have other seminars dates to choose from. If we are not in your area – we should be! Contact us and lets have you host a Heart Zones Seminar. Seminar schedule: http://www.heartzones.com/seminars/index.shtml
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2. Heart Rate Monitors and Transmitter Interference. Where you exercise can have an effect on your heart monitor. Club athletes seem to experience the most as most transmitters pick up interference from television sets, computers, motorized exercise equipment or other exercisers within close proximity. Outdoor athletes are exposed to high voltage wires and will also get interference from other monitors. A few things you can do to get that blinking high – or sometimes way low number to return back to your true heart rate: First, in choosing a heart monitor, one option is to purchase one that has a coded transmitter – meaning that it is programmed to only read your monitor. Once your monitor locks up – try placing or moving your monitor to a different spot. If you are wearing it move your hand behind your back for a few minutes or scroll through the options/features of your monitor. Sometimes simply turning your monitor to face the inside of your wrist is enough to have it return to reading your heart rate. Remember that most transmitters require that your skin be moist and properly fitted around your chest. Don’t give up, have patience and keep that heart rate pumping in the zones that match your goals!
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3. Book Review: Fitness for Dummies. Now we are not implying that you don’t know anything about fitness and how to measure your fitness with a heart monitor. And we do recognize that most exercisers who get introduced to heart rate training become excited about their results and want to SHARE their knowledge with someone else! Naturally, we suggest recommending Sally Edwards Heart Zone Training book ($10.95) http://www.heartzones.com/books/index.shtml for understanding the basics of Heart Zone training, however, sometimes getting someone interested in becoming fit and healthy may be better met by first introducing them to the basics in an activity that they may be interested in and then introducing them to heart zone training. A series of fitness for dummies books exists for various fitness programs such as - fitness walking for dummies, fitness running for dummies, yoga for dummies and more. The holidays are coming up – perhaps the gift of health from the heart is in order for friends and loved ones. Check out Sally’s books or look over the fitness for dummies series. http://www.fitnesspros.com/reviews/fitnessdummies.html
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4. Precision 5 and 5 Workout: This workout comes from Jessica Menendez, Red Jersey Master Trainer. Jessica facilitates a 9 week Heart Zones Performance Training Camp in Juneau, Alaska using indoor cycles. PRECISION Warm Up: Begin at the floor of Z1 and increase five beats every two minutes for 14 minutes. Monitor those 5 beat increments – being careful to not overshoot and taking note of how your effort is reflected in your heart rate. After 14 minutes your heart rate should be close to 70% of your MHR. Main Set: Spend the next 5 minutes slowly increasing your heart rate to 80% of MHR. Once 80% of MHR is achieved, stay at this heart rate for five minutes. Pay attention to breathing and keeping the rhythm of your movement in sync with your heart rate. In part, this workout is about PRECISION heart rate monitoring. Next, allow yourself 1 minute to accelerate your heart rate to 85% of MHR – again being careful to not overshoot. Now you will spend the next 5 minutes at 85%. Once five minutes at 85% is completed EASE back down to 80% giving yourself 1-minute to do so. You are ready to repeat this cycle for 45 – 60 minutes. Simply put: 5 minutes @ 80% - 1 minute acceleration to 85% - 5 minutes at 85% - 1 minute recovery to 80% and repeat cycle for desired workout length.
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5. Heart Zones Training Camp attendee shares his accomplishments. This comes unedited from an email by Kevin Henderson, sharing his experience and success in HZTC held in Juneau, Alaska with Red Jersey Master Trainer Jessica Menendez. “Your camp last winter helped me tremendously. I was able to meet and exceed my road cycling goals for the summer. I was able to complete twice as many road miles last summer as ever before, all before July 15th! I completed my first century ride in June, the Apple Century in Wenatchee, WA. There were a large number of people using the ride to get in shape for the Seattle to Portland ride in July. I was doing the same. STP was a blast! I rode with my wife’s brother from Anchorage. We made good time and cycled through some beautiful country side. I have never seen so many bikes in one place in my life. My legs felt good the entire way. No crashes and only one flat. The only problem I had was foot pain during the last 30 miles. Time for new clipless pedals and shoes! Your training helped me build a good endurance base. All that calisthenics work with the ball also helped my strength. One of the most obvious improvements was my climbing. I am no racer, but it feels good to pass other riders while on a climb all with monitoring my heart rate. Thanks for your excellent training! My plan is to sign up again in January. In the mean time, take good care of my wife and our friend Carol. Later on you can tell me about what it was like having two redheads in your camp at the same time!”
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6. FREE! 25 reasons to use a heart rate monitor and to train in zones! We have 25 reasons – do you have more? Submit your reasons to us at staff@heartzone.com Meanwhile – get your copy of Sally Edward’s 25 reasons to use a heart rate monitor here: http://www.heartzones.com/tips.shtml Forward it to all your training buddies and see what they come up with too!
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7. Congratulations to Red Jersey Master Trainer and President of Heart Zones Cycling Kathy Kent on her second IRONMAN Florida finish! And – what was the most exciting part of the race she says? “I followed my race plan and worked hard at staying in the zones that I set for myself”. Will she do another one? Of course! For now, sit back and recover KK!
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8. Computer software: At the suggestion of one of our readers we are researching and collecting feedback about various training software available on the market today. Training bible, P.C. Coach, Vivonic etc. Do you use training software or have a web site that you use to log in your exercise data that you can share and provide some feedback for us? We would like to know what you like and don’t like about the features and what features you would like if you could design your own training software. Send information to Jessica@menendeznet.com
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copyright: Heart Zones
staff@heartzone.com
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Zones
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