Welcome to the December 13, 2002 edition of The Heart Zones e-Newsletter
copyright: Heart Zones, your source of heart rate training information

1. HUGE SUCCESS: The First Annual Heart Zones International Fitness Conference
2. Never Too Young for Zoner
3. New Book Release - HIGH SCHOOL HEALTHY HEARTS IN THE ZONE
4. Tour de Zone 3 Fitness Workout
   also...
   
5. Question From Subscriber: Sleeping Heart Rate Or Resting Heart Rate - Which Is The Better Measurement?
6. New Heart Rate Monitor Review: By Pietro Michelucci, Ph.D.
7. Get A Heart Zones "Kit"
8. Research Report: Anger Is The Best Predictor Of Heart Disease
9. Confessions: Fear Of Jocks And Undressing My Heart

History is made when successful first time events are held, and that's exactly what happened at the first-ever Heart Zones International Fitness Training Conference staged in Seattle, Washington the first weekend in October. Over 200 participants were in attendance, and they were entertained, experienced the latest on fitness training methods, had the opportunity to network with each other, met some international trainers, and earned a certification or continuing education units all on one three-day weekend.

Popular workshops included the new "Emotional Fitness Training" presented by Dan Rudd, Ph.D. and "Max Fat Burning" lead by Lorraine Brown, co-author of the soon to be released book titled Fit AND Fat. For the first time, Level 2 Advanced certifications in Heart Zones Cycling and in Heart Zones Personal Training were offered. Keynote presentations by Carl Foster, Ph.D. on "Does Anybody Know How to Train" and by Rosemary Agostini, M.D. on "Does Anybody Know How to Eat" included recent research finding as well as government reports on the topics of nutrition and training methodologies.

Mark your calendars for the 2003 event which is scheduled for Seattle for 3-days the weekend of October 3-5, 2003.

The following excerpt comes from five year old Sebastian Robinson who first became exposed to "Zoner" on the website (www.heartzones.com), Heart Zones circuit charts, and in various Heart Zones books his mother brought home from a Heart Zones seminar. Zoner is the official mascot of Heart Zones, and is the cartoon heart character.

This is how a 5-year old feels about his heart zoner: "I can feel Zoner pounding hard inside me. Zoner likes to work hard and he gets stronger when I run and jump. He has to pump the bagels around in my blood. Zoner likes good food…no junk food…no junk food. Junk food has too much sugar in it. Zoner likes basketball, soccer, biking, running, lifting weights, touching toes, skipping. In Canada they don't know so much about Zoner. Dad shouldn't be sitting on the couch so much cuz then Zoner isn't happy. Can I listen to your Zoner Mom? My favorite Zoner is the one with Zoner and the clipboard. He tells my Mom what workout to do today. Do you know how many "heart's" Zoner with the clipboard has? (Mom says "two…one on his watch and one on his strap") No Mom, look…he has three…one on his watch, one on the strap, and his body is shaped like a heart. His whole body is shaped like a heart…isn't that cool Mom. You missed the last one Mom."

……and How's your "Zoner" today?

CHAMPAIGN, IL- Veteran physical educators Deve Swaim and Sally Edwards introduced middle school teachers to heart rate monitors in Middle School Healthy Hearts in the Zone (published in 2002). Their latest book focuses on the unique needs of high school and college instructors and is designed to make it easy for them to use this technology in a high school or organizational curriculum. The book is a beefy and in-depth book, with 328-pages of text, workouts, charts, and diagrams.

High School Healthy Hearts in the Zone reaches beyond just the school curriculum as it shows the way to get healthy using the most important muscle in the body, the heart muscle. Learn how to:
* easily use heart rate monitors-even for all levels of experience,
* incorporate heart rate monitor technology into your high school, college, or organization’s wellness curricula,
* facilitate experiential learning that helps students see and feel how heart health fitness fits into the curriculum,
* add variety to your teaching to keep students interested, and
* provide teachers and students with assessments tools to meet the schools framework requirements or the organizations fitness standards.

How is High School Healthy Hearts in the Zone different from Middle School Healthy Hearts in the Zone? The book provides additional worksheets and workouts for high school students, expanded coverage of the health benefits of heart fitness, in-depth technical information on heart rate monitors, and guidelines for using these technologies in sports. High School Healthy Hearts in the Zone explains the rationale behind using heart rate monitors and heart zones training in high school and wellness curricula. It provides 46 lesson plans that emphasize self-directed learning, goal setting, and self-motivation. It also presents 72 pullout, reproducible student worksheets and pullout log and journal pages. Whether you're new to heart rate monitor technology or you're already using this essential tool for health and fitness, you need High School Healthy Hearts in the Zone –after all, what is more important than your (and your students') heart’s health.

Here's a great workout to maintain your fitness base over the winter which also includes three opportunities during the workout to check your cardio fitness. As the title suggests, it all in Z3 (zone 3) with the exception of the warm-up and cool down. Total Heart Zones Points: 110 and approximately 255-420 calories depending on your weight, current fitness level, and nutritional status. Designed and tested by Bev Robinson, Head Heart, Heart Zones Canada (email: bevrobinson@shaw.ca).

TIME (min)	Activity	Your Heart Rate Number (bpm)
0-5	Warm up to bottom Z2
5-10	Increase to top Z2
10-15	Midpoint Zone 3
15-20	Top Z3
20-21	1 min active recovery. Record drop:
21-25	Midpoint Z3
25-30	Top Z3
30-31	1 min active recovery. Record drop:
31-35	Bottom Z3
35-45	Criss Cross from bottom of Z3 to top of Z3; How many ups and downs can you complete within the 10 minutes?
45-50	Warm down to Z1

Q: I just purchased The Heart Rate Monitor Book by Sally Edwards and would like some clarification on measurement of the resting heart rate. The book says to average morning and evening measurements for 7-days for the resting HR. Does our sleep state not provide a better resting HR? Measured using the method prescribed in the book, my resting HR is 50. I have worn my HRM overnight and found that my sleep-state resting HR to drop as low as 39 but appear to maintain a consistent 42-43 when not in a dream state. I want to calculate an accurate heart rate reserve for the purpose of my training. Should I use my resting HR from overnight measurements or morning/evening wake-state measurements? Why? Thank you for your assistance - David P.

A: First, let me make a couple of points for clarity before I answer the question (and thanks for the question, David). First, I recommend that you take your "am" or "morning" heart rate before you get out of bed as your "resting" heart rate measurement - not your evening heart rate. Second, I do not recommend the Karvonen heart rate reserve formula for calculating training zones. Calculating training heart rate using "heart rate reserve" is usually referred to as the Karvonen Formula. It is used primarily by exercise physiologists who assess cardiovascular efficiency using a Max V02 (maximum volume of oxygen) test and taking the individual to their maximum. Max V02 testing is expensive and is not void of error as often the individual experiences "lab anxiety", there is test day variability, and the lab environment is not a realistic training environment. A heart rate percentage calculated using Karvonen correlates positively with percentage of Max V02 but not to percentage of maximum heart rate. For example 63% of maximum heart rate is the same as 40% V02 Max or 40% Resting Heart Rate Reserve Calculation using Karvonen. The Karvonen formula also has much error when the formula 220- age is used. Calculating training heart rate relative to percentage of MaxV02 will not be very meaningful unless an individual is regularly in a lab setting and being tested and has a full understanding of what the measurement MaxV02 really is. For these reasons, I do not recommend using the Karvonen resting heart rate reserve method as a methodology to calculate training zones.

To the issue of sleeping heart rates, your observation holds true for me as well - when I use my downloadable monitor and average my "sleeping heart rate" it is lower than my am waking heart rate by about 5-10 bpm on the average. If you have such a monitor, I recommend you try this experiment because it is fascinating to watch how much your heart rate changes while sleeping because there are moments that my heart rate jumped 20 bpm while in deep, deep sleep. The reason that I recommend that you use "waking heart rate" as a measurement is not to set your zones, but rather, to measure your current level of physiological stress. If you are "stressed out" your waking am heart rate may be 5-10 bpm higher than normal. If that is the case, I recommend that you take an 'easy' day in your life and allow your physiology or your biomake-up to recover and regenerate.

Manufacturer: Acumen, Inc. Model: EON-101 PHA, URL: www.acumeninc.com

The "Personal Health Advisor" (which retails for between $119 and $139) is Acumen's latest heart rate monitor (hrm) offering which according to Acumen, is "your very own personal trainer in a box". In that box, you'll find the EON-101 heart rate monitor, an instruction book, a booklet that guides you through a 30-day personalized health and fitness program (PHA 30-Day Program), and a CD containing training log software. The PHA 30-Day Program is a combination of aerobic, strength, and flexibility training, and includes a nutrition and weight component. It utilizes the EON-101 to monitor your aerobic fitness and includes a variety of assessment techniques including Rate of Perceived Exertion (RPE) and Body Mass Index (BMI). After you complete the 30-day program, you can get an additional 60 day program for free from the Acumen website. Pietro Michelucci, Heart Zones Product Tester. For a complete copy of this review, please scroll down to the end of the Heart Zones E newsletter. To order a heart rate monitor go to www.heartmonitors.com.

New products are constantly on the drawing table at Heart Zones. As they spin out, we want you to be the first to know about them. Our latest product release is the new Program Kit for clubs, schools, and organizations packed with everything that you need to start or implement a Heart Zones fitness training program. There are a variety of different kits available - each one organized for the particular program. Heart Zones Circuit Training Kits ($169) includes 10 station cards, a Heart Zones chart, a book, cards, and more. The Heart Zones Personal Trainer Kit ($299) is for health clubs and includes the items from the Circuit Training Kit plus a banner, licensing rights to the use of the logo and name and the opportunity for a Red Jersey Master Trainer to provide certification for all personal trainers. Heart Zones Cycling Kit ($299) includes the same but additionally includes a CD with all of the workouts, The Heart Rate Monitor WORKBOOK (with 50 indoor rides), and an 8-week periodization schedule, sub-max testing, announcement flyers, and more.

To order, call the Heart Zones Corporate office and ask for Becky McLemore, Director of Operations, in California at 916-798-2860.

The heart muscle is a communication tool, and the heartbeat is the language of the heart. The Journal of Health Psychology reports that researchers reveal the effectiveness of providing psychological interventions for those with high levels of hostility. Anger, a form of hostility, is a contributing factor to the development of heart disease. Led by Dr. Raymond Niaura, a team from Brown Medical School in Rhode Island, measured blood fats, fasting insulin, blood pressure, BMI, diet, alcohol intake, smoking, educational level and hostility level in 774 men with an average age of 60 years over a three-year period. The team showed that hostility was an independent influence from other variables in predicting heart disease. In the sample, 5.8% of the men (45 individuals) experience at least one episode of heart disease during their participation in the study. Those men who had the highest level of anger had the greatest risk of developing CAD, coronary artery disease.....independent of all other influences such as body weight and blood pressure.

"Heart Zones Training, just the title of a seminar, book, and event brought fear to my heart - but I wanted to go to a seminar and learn more. If I go, am I going to be surrounded by jocks and pro athletes? Do I have to expose myself both physically and emotionally "in public"? Heart disease has taken many members of my family so I knew the Seminar and a workshop would be good for me. I didn't need a monitor because I was so afraid that I could feel my heart pound in my chest. So, I signed up and quickly learned that the Heart Zones event totally respected the individual and I quickly realized I was in safe company. My heart rate numbers that I was so afraid for others to know, were unique to me. The focus was on me getting to know my numbers, understand what those numbers mean, and how I can use my numbers to enhance my health and fitness. Yes…my heart was undressed when I used my monitor but only to me. I know a lot of other people that are perfect candidates too for the Heart Zones Training system but they too are fearful and apprehensive to sign up for a seminar. I share my story in hopes that it will alleviate the fear in others and they will take the first step and attend a seminar or read one of the books or subscribe to the e-newsletter. It is the best gift I have ever given to my heart and my health. (name withheld by request, Calgary Heart Zones Seminar & Workshop participant, November 2002).

Join the Heart Zones team by attending a seminar, conference, workshop, or certification in 2003. Here's a list of the upcoming dates and events to put on your calendar -- go to our website www.heartzones.com and sign up today:

Date Place January 19 Concord, CA (Northern Calif) January 25 Detroit, MI February 8 Sacramento, CA February 22-23 Denver, CO March 22 Chicago, IL October 3-5 Seattle, WA

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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
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Phone: (916) 481-7283
Fax: (916) 481-2213
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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!