Great iPhone Running Apps – by Sally Edwards

May 012012
 

Here at Fitness Electronics Blog, we love to bring in great guest bloggers who share their experience, skills, and passion about running, triathlon, and training. Over the past few weeks, we have been reviewing heart rate monitor straps and the phone apps that can be used with them. Today we have an article written by Sally Edwards that reviews three newer iPhone running apps. This article originally appeared in iPhone Life magazine.

There are now over 1,000 running apps in the iTunes App Store. This proliferation of running apps, combined with the App Store’s weak search features, makes it tough to choose one that fits most runners’ needs. With 20 different features, app reviewers often turn to the route of least resistance and avoid the new apps in favor of older apps like Nike+ ($1.99), Log Your Run ($2.99), RunKeeper (Free), MapMyRun (Free), Jog Log ($0.99), Runtastic (Free), and Runmeter ($4.99).

Most running apps share the same core feature set: GPS with route views and elevation, the free lite or fee versions, shuffled music, logging, and speed/distance/ voice cues. In the last year, two new features have become popular: The ability to insert a dongle for adding a heart rate display and storing the data The ability to upload to social sites automatically or email results to share your workout with friends.

For those of you interested in a well-researched comparison chart of the established GPS enabled running apps, check out this post , from Tim Adam’s blog at blog.indieiphonedev.com.

I like to give newer apps a chance to gain some traction and buzz. One of the features that I love in a running app is the inclusion of some form of motivation or inspiration. That can come from a power song or a positive voice cue that isn’t corny. What I like the most is coached workouts during the run. One of the features that I like the least is the voice cue about pace—it usually tells me I am slow, so I just turn it off.

Now that you know my favorite features, here are a couple of running apps that I really like:

iSmoothRun ♦♦♦♦♦

($4.99) Focused on providing runners with the best in its class, this new running app provides a new feature: it uses both GPS and the built-in accelerometer. This allows you to switch between the two automatically if you warm up indoors on a treadmill and then head outdoors for your workouts. Plus, the app tracks your running rhythm using the built-in metronome, which helps you become a better runner. The data is yours to easily export or store with RunKeeper (the online fitness community). Check out the Ghost Run feature; it’s fun to challenge yourself with it, or if you follow a training plan, add your interval workouts and let iSmoothRun guide you. According to support team member Manolis, “iSmooth- Run offers a set of features that are very advanced, unique, and differentiate it from the average GPS tracker that can be found on the App store.”

Endomondo Sports Tracker ♦♦♦♦½

(Free) In October of 2009, Endomondo Sports Tracker launched. It’s a powerhouse app. If you like competition with your friends or against yourself, this might be the running app for you. It has a pep talk feature to keep you motivated, and your workouts, along with your friend’s workouts, get auto-saved to the Endomondo.com site. The app has strong social features, and it isn’t limited only to running. You can use it for cycling, hiking, skating, and more. According to Jakob Nordenhof Jønck from Endonomondo, “…when you couple fun and social in a meaningful way, you can really motivate people.”

iMobileIntervals ♦♦♦♦½

($5.99) This app was first released in January 2010, and it has some cool new features. It is the first app to integrate all the interoperable protocols known as ANT+ and their sensors, which are supported by the WahooFitness API. It was also the first app with telemetry (now copied by others), so you can track a friend’s location during a run. The telemetry feature also shows your location and performance to your coach or to anyone you want to share this information with. iMobileIntervals telemetry has a unique aspect: you can embed the telemetry widget anywhere you like. According to Ransom Weaver, the developer of iMobileIntervals, you can embed the widget “…on your team’s website or personal blog. It also can use Facebook to notify your friends when and how to see your telemetry, and when and how to see your workout results.”

Enjoy these fresh new features and innovative iPhone apps; they’ll make your workouts more fun, and you’ll find it easier to stick to a running program for the rest of your life.

 

Sally Edwards is an athlete, author, speaker, and entrepreneur. She’s one of America ‘s leading experts in business, exercise science, and lifestyle living. She is a professional triathlete, a member of the Triathlon Hall of Fame, and the National Spokeswoman for the Trek Women’s Triathlon Series. She is also a best-selling author with more than 20 books and 500 articles on health and fitness including the popular book, Heart Rate Monitor Guidebook and the new book, Be a Better Runner. She lives an active healthy lifestyle in Sacramento, California.

 

Happy Training!!

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Class Builder Iphone App for Indoor Cycling Teachers and Cyclists

Mar 292012
 

 

Jennifer Lynn writes our weekly column on how to use your heart rate monitor while training. Today she is covering software training software for the iPhone called Class Builder.

Hello again Fitness Electronics World!! I am excited to be back! Life has been busy over the last few weeks but with great developments! After writing the 4 part series on Heart Rate Training, I was able to connect with Sally Edwards, Chuck Cali, and Gene Nacey. Gene Nacey is the creator of the Class Builder iPhone App. These folks are all working really hard on some new iPhone apps as well as a specialized heart rate monitor (review is coming soon). It was so exciting to e-meet Sally Edwards and I am really excited to be helping to spread the word on training tools for the fitness world. There will definitely be more coverage on these new iPhone apps, and more training blogs based on their methods.

Today, we are talking about Class Builder. What is Class Builder? Well, Class Builder is an application that streamlines the construction process for creating indoor rides on either a trainer or spinning bike.  The user programs segments of a workout (called cues), and then strings these all together to create a workout. Target intensity levels, heart rate, cadence, power and music can all be set for each cue. The app has on screen projector capability, which is a great training tool for instructors who teach spinning classes. The application works with iPods and iPhones.

The app is easy to use. You choose your music, select your objectives (create cues), and build your workouts. You can easily build different workouts, such as climbing, speed work, intervals, or whatever workout you desire..

 

In this column, I will walk you through the creation of a workout so that you can see some of the program’s features, and also get a feel for how easy it is to create a workout. The first step, of course, is to install the app from iTunes. Here is a direct link to the application http://itunes.apple.com/us/app/class-builder/id456067264?mt=8

Assuming you have installed the app, let’s walk through the creation of a new Class Build.

Step 1 Opening the Application

Opening the application takes you a screen with four choices:

 

1. Build A New Class

2. Edit A Class

3. Ride A Class

4. Settings

For this demonstration, let’s Build a New Class together. I selected Build a Class which opens the New Class screen. On this screen, I will select a title for my class, ride level (beginner, conditioning (intermediate), performance (advanced), and mind-body  (specialty). Also, I can either pick and existing playlist from my itunes library or choose to pick one later (customize list with ride).

 

I named the ride “Fitness Electronics” and selected the Ride Level as Intermediate. After this was done, I selected the Create Class prompt.

Step 2: Creating the Class

I am now taken to a new screen which is the ride building screen. First I select the “warm up.”

 

Selecting “Warm Up” takes me to a sub-screen where I pick my “Warm Up” song and set category skill as warm up.

 

Hitting the back button creates the next segment by touching the green plus sign. This is where the true attention to detail becomes obvious. I will type in steep climb for my cue in this segment.

 

I next can select my target cadence, HR zone, RPE, and target power in watts!! Wow! For the serious athlete, the more data, the better. It helps us to track our patterns and improve over time!! I will go ahead and fill in these blanks and continue in the interest of brevity for this blog. I want to take time to mention that with each segment you can select your focus for the segment, skill focus, and you can program interval set timers in as well!

 

Let’s explore the interval timer on the next segment. I will hit the back button and create another new segment. I am selecting intervals as my focus, sprinting as my skill, and I am choosing 1×3.0 for my interval set timing.

 

Done. So far, I have a warm up, climb, and sprint. Let’s go ahead and program in the cool down. So, I hit the back button and add a new segment: cool down.

 

I then select a song and viola!!! I have constructed a ride with music, rpm, watts, HR, RPE, and skill foci. That’s pretty amazing!  The bottom line is that this application can be used at a very basic level or at a level of high precision depending on your personal goals as a user.

Now that I have created my ride, I am going to select the ride and see what happens??

It takes me to a very cool screen that shows an actual graph or the effort for the ride while also showing the cadence, rpe, cues, time left, and all the details we programmed into the segment cues!

 

There is also a side bar that shows your playlist, song, and notes.

 

All in all, this is pretty darn cool stuff!! As one more bonus, you can actually project your ride screen onto a projector for the class to see if you like!

Slowly, but surely, you can create a whole platform of rides that follow the periodization of your current training plan. That is a tremendous resource for all of us busy people who need a library of resources to succeed at our endeavours. Gene Nacey has also told me that a big update is coming in approximately one month from now. The update will be full of exciting changes. Additionally, they are releasing Ride Buddy, another new app (which will be review here) as well within the next month or so.

I will leave you with a quick introductory video of Class Builder:

 

Thank you so much for being a part of the Fitness Electronics Blog Site!! Feel free to contact me with questions!

 

Jennifer

jennifer@studioscincinnati.com

 

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How to Choose a Heart Rate Monitor – Part 1

Mar 232012
 

Our website covers all types of electronics and tech stuff used by runners, triathletes, and all kinds of athletes, but overwhelmingly, most people come to our site to check out heart rate monitors and GPS watches. So who are these people? We have beginners looking for a simple heart rate monitor, all the way up to the seasoned runners and triathletes looking for advanced GPS watches and multisport GPS watches that work with power meters. We try to cover products that are of interest to all of these people. Today, we are starting a multipart series on how to choose a heart rate monitor watch or GPS heart rate monitor watch. This should be applicable  whether you are a beginner or a seasoned athlete/triathlete. If you already have a heart rate monitor, and you are looking for new ways to use it, check out Jennifer’s blog series Beginning Heart Rate Monitor Training. Even though it is called “beginning”, there is a great deal of advanced training in her weekly blog posts.

So today we are going to start with just a few simple questions. These questions are very basic, but they’ll get more complicated and cover more info in future posts.By the end of the series, hopefully you’ll know exactly what you want, and you should be able to pick your hardware based on what you’ve learned in the posts. As always, before we get started please remember, “Always consult your physician before undertaking any exercise plan.” So enough with the legal warning stuff.

Here goes:

“I am not a runner or serious athlete, so why do I need a heart rate monitor?” Well, if you are just out for general exercise, and want to know if you are in your aerobic target zone, a simple heart rate monitor can tell you that. Many of these devices can tell you how long you were in each heart rate zone, which can help you to improve your fitness. If you want to know if you are working too hard, or not hard enough, it’ll tell you. If you are trying to lose weight, most heart rate monitors can tell you how many calories you burned during your exercise. If you want to know how far you’ve gone, and whether you are getting faster, a GPS heart rate monitor watch can tell you that.

“How does a heart rate monitor work?” Most heart rate monitors have a chest strap that pick up electrical heartbeat signals on the skin of your chest, and transmit this data wirelessly to the watch, where your heart rate is displayed. There is a battery in the heart rate monitor strap to power the transmitter, and on in the watch to power the watch. On many watches, the heart rate data can be stored and downloaded to a computer later for analysis. This is great if you want to track your progress over time.

“Is using a heart rate monitor watch complicated?” There are simple ones, and there are watches that display and log just about anything you can imagine. Typically, the more features, the more complicated it will be to use, and the more expensive it will be. It’s like buying anything; you can get the basic model, or you can get all the bells and whistles. Just remember that as you get more into training, the more features you may want. There are also different models for different sports. Don’t worry – we’ll help you choose the right model. That’s what this series is all about. Using a heart rate monitor can be a blast, and you’ll get more fit and confident about your capabilities.

That’s it for this post. If you’re new to HRM’s, and are confused about features and how to use them, were are here to help. If you are a seasoned pro, and want to keep up on all of the latest in technology, check out our in-depth reviews. Above all, if you have any questions, let us know and we’ll try to get them answered.

Next time, we will talk about all of the different ways that are available to measure heart rate. We will also cover different methods of storing and displaying your heart rate. We will cover a relatively new way that is becoming more popular,  using a heart rate monitor strap with your iPhone or Android phone instead of buying a watch. We will also be covering the basic features you will need, and more.

Happy training!

 

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Heart Rate Training: The Next Episode

Mar 122012
 

Today we are continuing in our weekly series on how to train with a heart rate monitor. This week, Jennifer will cover the Sally Edwards method of using heart rate to improve your training. Jennifer is an instructor at Studio S in Cincinnati, and  teaches Pilates, spinning, YogaFit, and is a personal trainer. She  writes our weekly Fitness Electronics blog covering all aspects of  heart rate training with a heart rate monitor. To learn how to use your heart rate monitor while training, all that you need to know is how to measure your heart rate using a heart rate monitor watch, and Jennifer will teach you everything else. To read past columns, check out this link.

 

Hello again!!! I am hoping my latest blog finds you all are doing many fun and exciting activities with your heart rate monitors! Throughout the course of these blogs, we have discussed a step-by-step scientific method to achieve your peak fitness! Today, we will once again give credit to the amazing Sally Edwards who has relentlessly educated the world on how to train smarter and more successfully using heart rate monitors. As I mentioned in my previous blogs, Sally Edwards has written multiple articles and books on this subject matter. In my blogs, a great deal of my data comes from The Heart Rate Monitor Guidebook to Heart Zones Training. It is extremely detailed and an excellent resource for any athlete or fitness enthusiast. All of that being said, let’s get on with it!

 

In our previous blogs, it was your assignment to collect heart rate numbers (resting heart rate, maximum heart rate, ambient heart rate, threshold heart rate) and also to decide what your personal fitness goals will be. This information will be applied today to the “training tree.” In The Heart Rate Monitor Guidebook, Sally discusses a 10 step method that works from the ground to the top of the fitness tree! We will learn about the 10 branches and how to make them work for you.

The lowest section or base of the tree is designed to build your base (roots of the tree). This is often know as the endurance phase. This is the starting point of any program. Base training takes place in Zones 1,2, and 3 only. During base training you can workout for sustained periods of time without a great deal of fatigue and muscle soreness. During this phase of training, you will see the following physiological changes: improved VO2 max (VO2 is the volume of O2 that you can consume in one minute), improved movement efficiency (balance, coordination), enhanced fat burining, strengthening of the joint system (ligaments and tendons that connect bones, muscles, and joints become more capable of securing you during weight bearing activity) , and improved stamina. In this first phase (branch 1), you will practice 3-5 workouts for 15-30 minutes for 2-4 weeks in Zones 1-3.

The middle part of the tree, or second phase, is a little more difficult. In this strength focused phase, you will implement 2 strength workouts per week (strength workouts can be weight lifting or  focused on hill climbing, for example). The purpose of strength focused workouts is to allow you to develop more power which will allow you to become faster and stronger! In addition to your 2 strength workouts, you will also be performing 3 endurance workouts (long walks or rides in steady state). All of the workouts during this phase are slated to last between 20-60 minutes. The benefits of phase two training are: improved VO2, more distance per calorie (miles per gallon), increased amount of fat burned while at rest, thickening of connective tissues that hold the joints together, extended aerobic endurance/stamina.

The third phase, close to the top of the tree, is the speed phase, which hopefully seems pretty straightforward….just focus on moving faster.  It is at this point that you will really have to mentally prepare for a shift in exertion. This is the first time you will train in your upper zones. You will be pushing toward your maximum heart rate and working to achieve an improved threshold heart rate. This phase will include 2 workouts in Z1-Z3 (strength or endurance) and  2-3 workouts in Z3-Z5. All workouts will last 20-60 minutes. Your benefits in this phase are as follows: improved VO2, improved lactic acid buffering ability (ability to tolerate “the burn” a little better), improved biomechanics (enhancement of structural alignment and enhanced coordination), enhanced glucose and fat burning, and now the  ligaments and tendons that connect the bones, muscles, and joints become more capable of securing you during weight bearing activity.  Additionally, you will be recruiting different muscle fibers for the first time in this phase. Your body has fast twitch and slow twitch fibers. The body uses both during this phase. Finally, you will see improvement in your overall body economy by being able to maximize your fuel burn, oxygen uptake, muscle recruitment etc.

The next phase, as we climb higher on the tree, is peak. This puts all of the previous branches together into one: endurance, strength, and intervals. Wow! Once you get here your should throw yourself a party! During this phase, your will perform 6-7 workouts per week (2 endurance, 2 interval, 2 strength, and 1 recovery workout)!!!! Holy cow! That’s awesome and exciting . In the peak phase, your workouts will last between 30-120 minutes, and because this phase is so intense, your will only do this phase for 2 weeks through the entire season. The benefits of this phase are a combination of all the benefits from all of the aforementioned phases.

Branch 5 is know as the racing phase. This phase requires constant recuperation and rest!!! During this phase, 4 workouts per week if it is a race week and 6-7 workouts per week if not racing. This period can last up to 12 weeks with workouts in all zones lasting from 30-120 minutes. The benefits are again a combination of all phases.

A VERY IMPORTANT AND OFTEN IGNORED PART OF TRAINING IS RECOVERY

During your exercise regiment, a recovery period is critical and could last 4-8 weeks depending on how intensely your are training. All recovery workouts are in Z1 and Z2. and should be very relaxed and last only 15 min to 1 hour 4-6 times per week.

The secret to training is being revealed right here….it’s not that complicated….start out easy…get hard…..go back to easy! It’s a cycle just like life. We work hard then we vacation. Think of your training in that way. Work hard and then take a vacation to reward your efforts.

Here is a 10 step way to recap all we have learned:

1. Determine your maximum heart rate.

2. Calculate and set your five heart rate zones

3. Decide and write down your fitness goals.

4. Determine your current Training Tree Branch

5. Determine your weekly training time in minutes

6. Calculate your time in zone based on the Training Tree Branch

7. Fill out the Heart Zone Training Planner (see image below)

8. Do workout as planned

9 Keep a log of each workout.

10.  Complete monthly self tests.

That’s a ton of info to take in so please email me with questions!!! My name is Jennifer Lynn and my email is jennifer@studioscincinnati.com 

I will have more blogs on the way!  Thanks again for reading the Fitness Electronics Blogs!! Make it a great day!!!

 

 

[1] The information on the Branch Sytem was created by Sally Edwards and I used several charts in her book on pages149-170 while describing the benefits etc.

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Heart Rate Training Decoded Part 1: The Basics

Feb 142012
 

Today we are starting a multipart series on how to train with a heart rate monitor. Jennifer Lynn, who joined us as our newest guest blogger, will be covering this topic. To learn how to use your heart rate monitor while training, all that you need to know is how to measure your heart rate using a heart rate monitor watch, and Jennifer will teach you everything else.

Greetings to all of you fellow fitness enthusiasts out there and thank you for subscribing to this fun new blog! My name is Jennifer Lynn and I am hoping to help introduce and explain some general principles of Heart Rate Training to both novice and seasoned athletes! I have been asked many questions about Heart Rate Training throughout my years as a fitness instructor especially during my spinning classes since the true essence of Spinning embraces the brilliance of a well rounded repertoire of multi-level heart rate training.  Throughout this series, I will repeatedly be citing 3 excellent reference guides.   These books are amazing and if you are anxious to have a more in-depth understanding of heart rate training, check them out!

The Heart Rate Monitor Guidebook to Heart Zones Training by Sally Edwards

 

 

 

 

 

Cover of "Heart Zones Cycling: The Avid C...

Cover via Amazon

 

Heart Zones Cycling: The Avid Cyclist’s Guide to Riding Faster and Farther by Sally Edwards and Sally Reed

 

 

 

Cover of "Fitness Cycling (Fitness Spectr...

Cover via Amazon

Fitness Cycling: Programs for all Levels, Interests, and Distances by Dede Demet Barry, Michael Barry and Shannon Sovndal, MD

 

 

 

 

Sally Edwards outlines a 7 step system to get you started on your way to HR Training success. Let’s get excited! Today your heart rate journey begins!

The first step to identifying your own true heart rate zones happens by collecting some key data: Resting Heart Rate, Ambient Heart Rate, Recovery Heart Rate, and Max Heart Rate.

What????? Ok…here’s the break down…and your assignment for next blog….

Step 1 Find your resting heart rate by sleeping in your heart rate monitor.  You must do this test on a day when you can wake up naturally because the jarring sounds of an alarm clock will ruin the results.

When you wake up naturally, immediately look at your heart rate reading (or have your significant other check it out for you while you are sleeping). This number is know as your resting heart rate. I suggest checking the reading 2 or 3 times to ensure accuracy.

Step 2 Wear your heart rate all day long and notice your heart rate numbers when you are in a relaxed but awake state. This number is know as your ambient heart rate.

Step 3  Go to the gym or go for a walk or run or bike ride….do some “cardio.”  Observe your heart rate during the most taxing sections of your workout and record this information.

Step 4  ……I guess you will have to wait for next time….Have fun!!

Jennifer

Follow us over the next few weeks as we continue the series Heart Rate Training Decoded
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