Tools for Success ENG-SPA

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Sally EProfeeA memwritingyears. fitnessheart otion coSacram

About

AlindaFitness

Mastereducatcyclist,using HZones nites foHeart Z

Get the Best From Your Heart and theTimex Heart Rate Monitor

Heres a practical way to learn how to take better care of your heartand your health.

A simple system to become more fit. A simple explanation on how to use your Timex Heart Rate Monitor. A simple method to determine your maximum heart rate and zones. An understanding of your emotional zones. A complete method for your personal success.

Heart Zones2636 Fulton Avenue Suite 100

Sacramento, California 95821

Phone:(916) 481-7283

Fax:(916) 481-2213

Visit us online www.HeartZones.com.

2005 HEART ZONES is a trademark of Sally Edwards. TIMEX and LIFE ISTICKING are registered trademarks of Timex Corporation. BODYLINK is aregistered trademark of Timex Group B.V.


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Heart Zones Tools for Success:

The Timex Heart Rate Monitor

Alinda Perrine, O.D., MPH&

Sally Edwards, MA, MBA


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Welcome to The Timexfirst book in the Heart Z

There is an old saying:If you haveZones would like to make one chwill follow. This book may help yhelp you become more attractivpromises that by using the toolsical, emotional, and metabolic h

As the folks at Timex say: Life i

What are the Tools for S

Tools for Success is the first boo

1. Timex Heart Rate Monitorcan look inside your body and sdisplayed on the watch of your exactly how your heart is resWhether you are inside workingwind, or rain, your heart rate mhappiness.

2. Heart Zones Training Systetion company,offers you a cuttinis your heart rate. We designestrength and endurance of your

Table of Contents

Page Number

Welcome to the Tools for Success Series. 3

Chapter 1. Introducing the Heart Rate Monitor 6

Chapter 2. Estimating Your Maximum Heart Rate 12

Chapter 3. Introducing Heart Zones 15

Chapter 4. The Heart Zones Point System 21

Chapter 5. Putting It All Together:The Heart Zones Training Program 26

APPENDIX 29

Acknowledgements 30

Disclaimer 31

Heart Zones 32

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The Timex Heart Rate Monitor alexercising.You can then take thaprogram using the Heart Zones guarantee you will cross new th

It happens every time.

Dr. ADr.Alinda Perrine, CEO

SalSally Edwards,t

2004 Sally Edwards and Alinda Perr

How Will Tools for Success Benefit Me?

If you are just starting on the road to fitness or returning to it after a break, youcan expect to: Have more energy and feel stronger. Accomplish more in your day with less stress. Follow a program tailored to your heart and your level of fitness, not

someone elses.

If you are fit but would like to improve, you can expect to: Enjoy working out more. Burn fat more efficiently. Train smarter.

If you are already a serious athlete, Tools for Success shows you:

The way to train less and get more benefit from it. If you race, forexample, our biofeedback and training program will help you increase yourspeed.

How to monitor your effort and workload, creating a precision trainingprogram.

How is the Heart Zones Program Different from OtherFitness Programs?

Most fitness programs focus on factors such as the distance you cover or thelength of time you work out. The Heart Zones program focuses on theintensity level of your exercise, measured in heart beats per minute. Zonesrefer to five different levels of graduated intensity.

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How Your Heart Rate M

There are two basic parts to a HeThe sensor detects and records electrodes located on the back osensor in contact with your skinthe sensor to the receiver or he(bpm).

If your tool is digital, you do novoltage power lines, televisionssources of electromagnetic ener

To turn on the monitor, push ainstructions) on the receiver unt

When the icon starts to flash, thsensor.

Do you have a number on the wato open the lines of communicat

Digital heart rate monitor rececross talk or pick up signals fviduals start their digital monitowill lock-in on only one signal, nostart your monitors a few seconeach other when you start your

Chapter 1. Introducing the Heart Rate Monitor

We are pleased to introduce the Timex Heart Rate Monitor: your new bestfriend, personal coach,and workout partner.This amazing tool opens a windowthat allows you to see how the most important muscle in your body yourheart responds throughout the day. Your heart rate provides an objectivegauge of physical exertion and emotional stress, one that's usually more exactthan your own perceptions.With this critical information in hand, you can beginto improve your overall health.

This chapter covers how to assemble,put on, and use your Heart Rate Monitor.Youll also find some simple exercises to get you comfortable with using yourmonitor.

Congratulations on investing in one of the coolest new pieces of fitness and

health technology available today the Timex Heart Rate Monitor. You havejust purchased the best heart rate technology available today. This wearabletool will transform your workouts and your total health. So get ready: you arecrossing over the threshold of a brand new way to connect your mind and body.

Did You Get Everything?

Inside your Heart Rate Monitor box, you should find: Receiver or heart watch Sensor (transmitter) Elastic chest strap Users guide Book: Heart Zones Tools for Success: The Timex Heart Rate Monitor

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What Do the Numbers M

Your Heart Rate Monitor displaysthat your heart contractsper m(see pg. 10), you saw your heart Your body position (standing, s The type of activity that you ar The duration or length of time The level of intensity at which Your current level of energy or How fit you areYour Heart Rate Monitor reflectyour monitor indicates a higher iof emotional stress or increasedindicates a lower level of physica

Tip From the Heart:Your heart is unique and respondSo its important to understand activity, but rather a range of nand only you. So it doesnt makerate responses to another persthere are good or badheart rrates depend on you.

Watch Your Heart in Real Time

Ok, your sensor is strapped on and you are getting your first look at youramazing heart in action. The flashing heart icon on the face of your watch isyour heart beating in real time. Stare at it for a minute. Ideally, you are seeing asteady, rhythmical pattern, the sign of a healthy heart.

The heart rate number changes every few seconds as the frequency of yourheartbeats change. This is known as updatingand your Heart RateMonitor updates every two seconds. Ignore the first few numbers that you seebecause the software inside the receiver needs to sample enough data to beaccurate. In other words, give it a little time to be precise.

Experiment and Have Fun with Your Monitor

On page 10 are some simple activities that allow you to observe how your heartresponds on three different levels:emotional, metabolic,and physical. Try themout as your first activity and record your results!

Tip from the Heart: If you notice erratic numbers,tighten yourelastic chest strap,which will improve the contact between thesensor pads and your skin. If you see no numbers or the hearticon is not flashing, moisten the sensor pads.

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Why Should I Use a Hea

Of all the personal health equipyour most valuable one becauseintensity level of your exercise. Yessential. Why? That is becausecurrent fitness level and a solid w

You can use your Heart Rate Mo

Assess fitness: Measure yourthere.

Monitor stress: Keep tabs on the day.

Motivate yourself: Maintain t

for you. Manage your energy: Burn m Organize workouts: Lead you

steady state,intervals,and

For example, if you are workingand keep you in the right zone. Oit can remind you to take a few dcan count on your monitor to teexercise session and need to inc

In Chapter Two, youll learn moimprove your fitness.

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Activity Type Description Beats perMinute (bpm)

1. Standing

2. Sitting

3. Lying down

4. Taking a walk

5. Laughing

6. Talking to a friend

7. Eating comfortfood

8. Raising your bodytemperature

9. Eating a large meal

10. Drinking or eating afood or beveragecontaining caffeine

___bpm

___bpm

___bpm

___bpm

___bpm

___bpm

___bpm

___bpm

___bpm

___bpm

Stand in place for two minutesand record your standing heartrate.

Sit quietly for two minutes andrecord your sittingor ambientheart rate.

Lie down quietly and record yourprone heart rate.

Take a five-minute walk and atthe end of the walk,record yourheart rate.

Read the cartoon section of yourpaper or a book that makes youlaugh out loud.

Call a friend that you dearly loveon the phone and share with himor her how much you care.

Eat comfort food(often foodsyou ate in childhood) and recordyour heart rate five minutes afteringestion.

Put on a heavy jacket and pantsand wait for five minutes as yourbody responds to an increase inyour internal thermal tempera-ture.

Measure your heart rate justwhen you are hungry and againafter you have eaten a largemeal.

Drink any caffeinated beverage(such as coffee) or eat a foodwith caffeine (such as chocolate).Measure the increase in heartrate,minute by minute, for 10minutes.

Physical

Physical

Physical

Physical

Emotional

Emotional

Emotional

Metabolic

Metabolic

Metabolic

TABLE 1


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3. Watch your monitor as your heat the end of the 3-minute pe

4. Add your fitness factor to the mated maximum heart rate.

Step Te

For example, if your final heart r

your estimated maximum heart

Sub-

Again, please warm up a

1. Sit down on the seat of the cexercise set in a rhythmic fasto the cadence of one seconKeep your arms relaxed and a

2. Watch your heart rate monitofinal heart rate number.

3. Add your fitness factor (see number.

Chair Te

Fitness Level Now PooFitness Factor +35

Fitness Level Now PooFitness Factor +50

Chapter 2. Estimating Your Maximum Heart Rate

The best way to know what the numbers on your monitor mean is to put theminto context: that is, the range of heart beats per minute that is normal for you.To establish this range, you need to know your maximum heart rate.In this chapter, youll learn how to estimate your maximum heart ratethecornerstone of your personalized Heart Zones training program.

Your maximum heart rate is the greatest number of beats per minute that yourheart can contract. Everyones maximum is different and there is no accuratemathematical formula to calculate it. You can discover your maximum heartrate by taking a few simple tests.

Sub-Max Step and Chair Tests

Ok, ready to go? First, you will take two tests each called sub-maximumbecause they are designed to keep your heart working well below its maximumheart rate.When you are done, you will estimate your maximum heart rate bycombining the results of both tests.

Sub-Max Step Test

Make sure to warm up adequately before performing these tests.

1. On any step that is approximately eight inches in height begin a four-countsequence of stepping up and down as follows: right foot up, left up, rightdown,left down.

2. Perform thirty (30) step sequences per minute in the sequence up, up,down, down for a period of three minutes, totaling 90 steps.

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Chapter 3. Introducing H

The Heart Zones training systebecause it focuses on the intencover or the length of time you wrecuperate from an illness, get fiexercise intensity. How do you kHeart Rate Monitor.

Do you know a runner who trainyou know someone who faithfulreally seem to improve? TheseHeart Zones training system. Fosame level of intensity or zone aher runs to get faster.The walkerpart of the two miles, to gain en

The Heart Zones training systemchallenging heart rate zones. Tnumber you discovered in ChRemember, your heart zones arand your current level of fitness

Ideally you should work out in dibenefits.

The sum of your final heart rate plus your fitness factor is the estimate of yourmaximum heart rate. For example: If your peak heart rate is 120 bpm and youare in excellent shape, your estimated maximum heart rate is the sum of thesetwo numbers:120 + 70, or 190 bpm.

Calculating Your Maximum Heart Rate from Test Results

Now that you have the results of two different sub-maximum tests,average thenumbers together as an estimate of your true maximum heart rate as shownbelow:

Chair-test estimate + Step-test estimate 2 = Your estimated maximumheart rate

Tip From the Heart: Did you know your maximum heart rate is:

The highest number of contractions per minute that yourheart can beat. A relatively fixed number,unless you become unfit. Activity specific. Genetically set. Can be over 200 bpm for children. Can be affected by drugs and altitude. Does not decline with age. Cannot be determined by a mathematical formula. Provides the number to use as the cornerstone for your heart zones.

Now that you that have your maximum heart rate number, lets look at how touse this information.

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Look at Chart 1 again. Each zonemaximum heart rate. For examp200 then your range of beats pelowest range:100 to 120 bpm. Zoof Zone One is 100 bpm. The cei

Note that the lower the maximuper zone. Conversely, the higherzone. More beats per zone doAthletic performance is not baseof beats in your zone.

Zone QuizCan you answer the questions berate chart?1. If your maximum heart rate is2. If your maximum heart rate is3. If your maximum heart rate is

your maximum?

Calculating Your Five Heart ZonesTo calculate your five heart zones, look at Chart 1 below and circle thenumber on the top line that corresponds most closely with your maximumheart rate. The numbers in the column below your maximum heart rate areyour five training zones.

CHART 1

This chart is enlarged and shown in color on the inside back cover.

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Zone Four is the Threshold Zone,in this zone a couple of days perget faster. Too much work in Zonburned and you must eat to rep

Zone Five is the highest percenthard zone with the highest numbFive will help improve your perfotraining may result.

Spending time in different zonesFour workouts make you strongrest may lead to overtraining. Zendurance building, but staying you from increasing your person

Basic Heart Zones Train

It is important to organize your amount of time. Heres an examZones training system.

What Are The Five Different Zones?

The heart zones reflect five levels of intensity. Each of these levels or zones isbased on human physiology. As you move up through the zones,metabolic andphysiological events change. For example, your bodys energy source changesand the amount of carbohydrates and fat vary.

In the Heart Zones training system, each zone is 10 percent (10%) of your max-imum heart rate. Each zone has a name and a color. See the color chart on theback cover pullout. The name refers to the benefit gained by spending exercisetime within that zone. The color shows how hot or cool the zone is. The lowzones are blue and green because they are lighter or cooler intensities. The toptwo zones are orange and red because they are progressively higher and hot-ter.

Zone One is the lowest percentage of your maximum heart rate. In this zone,the bodys metabolism starts to wake up.Zone 1 benefits include a lower bloodpressure and lower cholesterol. Few calories are burned, but Zone 1 is a greatstarting place.

Zone Two is the Temperate Zone. It is a comfortable, cruise zone.You can talkin Zone 2. More calories are burned than in Zone 1 and your fat is starting tomove out of the cell.

Zone Three is a sweat zone:the Aerobic Zone. At 70% to 80% of your maximumheart rate, exercising in Zone Three results in improved functional capacity ofblood vessels and aerobic capacity. For fitness lovers, Zone Three is a happyzone because endorphins are released and more calories are burned.

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Chapter 4. The Heart Zo

The Heart Zones Points system track of your exercise based on maintain your current weight? T1,000 points per week. Are you ing at 300-500 points per week.even more points per week. In tcise just the right amount by me

For years,athletes have asked: much training is enough or too estimate their training load. Traineach workout, exercise intensity

Calculate Your TrainingTraining load can be calculated e

Frequency (# of workouts) x InteTraining Load

This equation is known as the ty, and T is exercise time.The reof Heart Zones training points.

For example, if you run for tweearned sixty points (20 minutes assuming five workouts per weex 20 minutes = 300 Heart Zones

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Your first Heart Zones workout with your Timex Heart Rate Monitor.

Workout: 30 minute run/walk

Warm up: 3 minutes from bottom of Zone 1 or 50% of your maximumheart rate to the midpoint of Zone 2 or 65% of yourmaximum heart rate

Skill: 3 minutes midpoint of Zone 2 to the floor of Zone 3

Main Set: 21 minutes7 minutes midpoint of Zone 37 minutes ceiling of Zone 37 minutes midpoint of Zone 3

Cool Down: 3 minutes midpoint Zone 2 to floor of Zone 1


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is that you are training with a planew training partner.

Training Load Rules

The following rules should provid

Make Exercise a Habit: Makepoints! If your points fall belowincrease your movement time

Ten Percent Limit: Increase ypercent per week.

Rate Not Pace: At first, its mothan your speed or pace.

Keep a Training Log: Keep traper week, and zones. Calculate

log. Percentages Not Rate: Its ea

number) than the absolute (theeighty percent is easier to und

Remember rules are your guid

Logging is Important fo

One of the most important keysChart your progress. Measure yoto motivate us to keep going.Takset a goal of 1,000 Heart Zones t

What is the optimal training load or number of Heart Zones training points foryou? The answer is it depends it depends on your physiology, your goals,and your current fitness level.

Look at the chart below to help determine how many weekly training pointsyou need. For a more extensive list,refer to The Heart Rate Monitor GUIDEBOOKby Sally Edwards.

Select Your Training Goal Below: Recommended HeartZone Points (per week)

Begin an exercise program 300-500 pointsMaintain current weight 700-1,000 pointsFinish a 10K race 800-1,000 pointsRide your bike 100 miles in one day 1,200- 1,400 pointsComplete a marathon (26.4 miles) 1,500-1,800 pointsComplete an Ironman-type triathlon

(Swim 2 m iles,b i ke 11 2, r un 26.4 mi les ) 1,500- 2,70 0 points

Heres an example. A friend recently wanted to do her first sprint triathlon. Shewrote a training plan and determined her weekly Heart Zones training points.She knew that if she slowly and progressively increased her points starting at500 for the first week and finishing the last week of her training at 1,200, shecould finish.And, she did just that.

At first, your ability to work within zones will depend on your fitness level, sogo slowly to prevent overtraining and injury.And remember: use these numbers(points per week) as your guide.Adjust your training plan if necessary. You mayneed to add more or you may need to decrease the number of Heart Zonestraining points. Be flexible and patient with yourself because what is important

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Look at the previous print-out fheart rate profile. It provides yrates during the session.

If you want to get the most out oage your training. It is much moryour heart is beating;rather, it is manage what we can monitor arate monitor, you have that powyour heart.

10K race. Each week he faithfully kept his log to ensure that he accomplishedhis weekly goal. John believes that without his log,he would not have crossedthe finish line two minutes faster than planned.

There are two types of training logs: paper or electronic.

Heart Zones designed the HRM logbook for those who log manually. Check itout at www.heartzones.com! You can also download a sample fromwww.timex.com/fitness. Or you can use the Timexs digital Data Recorder.TheData Recorder collects your heart rate numbers, which you can then downloadto your personal computer. It also provides a method for keeping track of yourtime in each zone, so that you can determine your training points.If you use theTimex Bodylink System which includes the Speed + Distance feature,the DataRecorder keeps a record of your speed, pace, heart rate, elapsed time, and dis-tance traveled.

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COLOR CHART AVAIL

Chapter 5. Putting It All Together: The Heart ZonesTraining Program

Whatever your age, level of fitness, or gender, it takes a lot of heart, inspirationand confidence,to achieve your best health and happiest times. We have talkedabout physical fitness, but there are two other vital components to the pro-gram: metabolic and emotional fitness. Your heart and your Timex heart ratemonitor are the link to all three.

Emotional Fitness TrainingNourishing a sound mind and sound body is a daily activity anda responsibility.

Today, more than ever, scientists show us how the effects of stress can makefat and can lead to disease and illness. Psychologists tell us that negative emo-

tions such as anger and fear can lead to metabolic disorders, and, in somecases, are linked to heart diseases.

Just as there are five different physical heart zones, there are five emotionalheart zones.As you review the Heart Zones Emotional Chart 2 that follows,younotice there are five different emotional zones. In each zone, the body createsa different hormonal, neurological, and biochemical response.

For more information visit www.heartzones.com.

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Take Care

Your heart is an incredible muscand nutrients to every single celife.

We urge you to take good care o you. The best way we know toSuccess, the Heart Zones traininUse them together for a healthie

Life is ticking.

Heart Zones Training Pledge

Wed like to offer you one last tool that may help you go the distance inyour quest for optimal health. The Heart Zones Training Pledge is about you,your willingness to get in touch with your heart and your willingness to useyour heart rate monitor as a fitness tool. Read the pledge, sign it, post it, lookat it daily, and then reread it as often as you need in order to make the posi-tive changes you desire.

I desire an improvement in my life.I will wear my heart rate monitor for every workout.I will measure my estimated maximum heart rate to set my heart zones.I will wear my heart rate monitor all day for three days and record tenmeasurements throughout the day.I will do four Heart Zone workouts and determine my Heart Zones trainingpoints.I will log my Heart Zones training workouts for two weeks.I will follow the training load rules (see Chapter Four).I will wear my heart rate monitor and laugh and play for fifteen minutes witha friend, a child, a pet.I Will keep myself in Emotional Zones One to ThreeI will seek more Heart Zones knowledge by logging on to www.HeartZones.comand learning more.

I commit to my success by signing this Pledge.

Name Date

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D

As with any program designed tocurrent medical opinion. The AAmerican Heart Association adva person should undergo a screevorable side effects of exercisequestions in the Physical Activitcates you should consult your pprogram.

Carl Foster, Ph.D. Author, ReLaCrosse,and Heart Zones Facu

1. Has your doctor ever said thaed only medically supervised

2. Do you have chest pain broug3. Have you developed chest pa4. Have you on one or more oc

result of dizziness?5. Do you have a bone or joint

posed physical activity?6. Has a doctor ever recommen

heart condition?7. Are you aware, through you

advice, of any other physical rwithout medical supervision?

* Balady GJ, Chaitman B, Driscoll D, Fos

Recommendations for cardiovascular screen

Medicine and Science in Sports and Exercise

ACKNOWLEDGEMENTS

Heart Zones Tools for Success the Program and the Heart Rate Monitorarethe result of the work of many people and wed like to thank all of them. In par-ticular,we want to thank the following contributors, supporters,and individualswho helped make this book possible.

All of the Timex engineers and management team including: David Allen Wilson Keithline Rick Ciervo Joe Santana Monsita Scholten

All of the Heart Zones Partners,Associates, Trainers, and friends including Bobby Guet & Penni Brinkerhoff

Estelle & Doris Gray John Taylor & Sarah Lapp Marty Rudolph & Deve Swaim Arlene Vinzon Debbie Miller & Gina Lardon Perry and Kathleen Edwards Special thanks to our Heart Zones Editor,Maureen ONeill

Our heartfelt thanks,

Alinda Perrine and Sally Edwards

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DO NOT

Heart Zones

Heart Zones Training is the best training system available for any person whowants to become physically, metabolically, and emotionally fit. Heart Zones is atraining and education company that develops programs for people using fit-ness technology to help manage their health, fitness, and sports success.

Heart Zones Products and Services:

More than a dozen books on using a heart rate monitor 100+ seminars, workshops, in-service training, certifications,

conferences per year Programs and partnerships with health clubs,schools, and

health organizations Training software Dozens of educational products such as charts, videos, and

program kits. Ten advanced certifications and over a 1,000 certified trainers

in the USA International programs Website www.HeartZones.com Free E-newsletter Personal Coaching

And of course, Timex Heart Rate Monitors

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Tools for Success ENG-SPA