The Training Continum Training with your heart rate monitor is a continuum: from health through fitness through performance. 
 
 

  When Less Equals More

As training intensity increases, training volume should decrease. 
 
 

  Know your Limits

The highest sustainable heart rate you can maintain over the longest period of time is the fastest finishing time you can have in a competitive event. 
 
 

  The 10-Beat Rule

If your morning resting heart rate is 10 beats above your average rate (keep a record in your Asimba training log), drop your training effort for the day by at lease one heart zone or take a complete day of rest. 
 
 

  Shrink your Zone

The narrower you can shrink your training zone, the more precise you'll be training. 
 
 

  The 48-Hour Rule

After a Zone 4 or Zone 5 workout, you need to take a 48 hour rest before you can train again in that specific sport. 
 
 

  Cross Training Perks

If you are cross training, you can do daily Zone 4 or Zone 5 workouts as long as each of those days you're training in a different sport. 
 
 

  Get Fitter Faster

Training near your anaerobic threshold heart rate helps shift one intensity at which you can sustain your activity - hence you become fitter. 
 
 

  Monitor Yourself

Use a heart rate monitor and yourself as your own testing equipment and laboratory to learn as much as you can about how to perform to your best. 
 
 

  Don't Overdo It!

Training in the hot zones, Zone 4 and 5 can improve your performance as long as you do not stay in them too long and too often. 
 
 

  The Recovery Rule

One of the most important measurements to take with your monitor is recovery heart rate. 
 
 

 Predicting Performance Rule 1

A higher maximum heart rate does not make you a better athlete. 
 
 

  Predicting Performance Rule 2

A lower maximum heart rate does not make you a worse athlete. 
 
 

  Train in all Five

Training in all five of the heart zones gives you all five of the training benefits. 
 
 

Train Smart

Your sneakers are fitted to you. Your heart rate training program should be fitted to you, too. 
 
 

Long-Term Calorie Burning

Have you ever been frustrated by how few calories exercise burns? For instance, running three miles barely equals the calories in one donut. But don't despair--since exercise speeds up your metabolism, you'll burn increased numbers of calories for several hours after your workout, thus totaling more incinerated calories than are burned in the workout alone. 
 
 

Traction Action

If you run on trails or dirt paths, be sure your shoes have a lugged outsole for adequate traction. Look for a raised pattern of lugs that grips the trail. You'll probably have to experiment to find the sole configuration that you like the best but avoid smooth-soled shoes meant for running or walking on pavement. 
 
 

Blister Care

To drain a large blister, sterilize a needle and poke a small hole on one edge of the raised area. Leave the needle under the skin, let the water drain, then insert the end of an antibiotic salve tube in the hole. Squeeze in some salve so the blister is filled with it rather than water. The loose skin will protect the new skin that's healing underneath and the antibiotic salve will protect against infection. 
 
 

The Moleskin Fix

If blisters have you down, check at the foot-care section of your supermarket for Moleskin, with adhesive on one side and a fuzzy, friction-dissipating surface on the other. Simply trim it to size and stick it on your heels, toes, or anywhere you normally get blisters. It will adhere better if you wash your skin first to eliminate oils that compromise the adhesive. 
 
 

Sock it to Me

Bothered by blisters when hiking, walking, or running? Take a tip from basketball players and wear a thin pair of liner socks under your regular socks. The two layers of fabric will slide on each other, reducing friction to your skin. Be sure your shoes are large enough to accommodate the extra thickness. 
 
 

Camp Comfort

Tired of sitting around camp with your bottom on the cold ground and your back against a sharp rock? Buy a kit that converts your sleeping pad to a camp chair. They're comfortable, light, and waterproof, so you won't get a wet behind. Check at your local outdoors store for an assortment of models. 
 
 

Soggy Shoes

If your shoes get soaked, don't try to dry them quickly by a fire or other heat source. The heat will soften the glue and compromise the leather or synthetic uppers. Instead, put the shoes in a dry and warm place, take out the insoles and stuff the shoes with newspaper. Replace the paper every couple of hours as it soaks up the moisture. Your shoes should be dry by morning. 
 
 

First Aid

Hardly anyone carries a first aid kit on short forays into the woods or mountains. What's going to happen on a one or two hour hike or ride? But accidents do happen and you'll be better prepared to deal with them if you have a compact first aid kit. These kits often contain instructions, too-a handy primer when mishaps strike. 
 
 

Don't Get Rubbed the Wrong Way

Running, cycling, and walking are great sources of friction-for your skin, that is. Lube your skin where it gets rubbed-inside of the thighs running or walking, crotch area while cycling-with petroleum jelly or a commercial skin preparation. 
 
 

Bottled Bugs

Always check your water bottles before you fill 'em up. Black spots or other sludge on the inside might not just be discoloration-it might be bacteria forming where sugary sports drinks create a sort of impromptu petri dish. Wash bottles with hot water and detergent or put them through the dishwasher. When black creepies form, it's time for new bottles. 
 
 

Eyewear Basics

Always wear sunglasses when exercising. Not only do they keep bugs and dirt out of your eyes, they also shield them from harmful UV rays that some studies show can cause cataracts. Choose glasses that are comfortable and don't slide down your nose when you're sweating as well as glasses rated to protect against high levels of UV. 

Gotta Hand it to Ya

Bothered by numb and tingly hands while riding? Padded gloves and handlebar tape help, but the best solution is to move your hands frequently on the bars. Grasp the drops, the brake hoods or on the tops of the bars near the stem and alternate these positions every couple of minutes. 
 
 

Hot Feet

Nothing makes a bike ride more miserable than cold feet. And because your dogs get compressed slightly on each pedal stroke, cutting circulation, they often get cold faster than other body parts do. Keep those tootsies toasty with neoprene shoe covers. Many riders buy winter cycling shoes a size larger so they can wear heavy socks. 
 
 

Stay Cool

In hot, sunny weather, take a tip from pro bike racers from the classic era of the 30's and 40's and wear a bandanna under your helmet. Periodically pour water in your helmet vents to soak the cloth. Air streaming over the wet bandana will cool you by evaporation. It works for runners and walkers, too. 
 
 

Run on Water

Losing as little as one or two percent of your body weight as sweat can reduce your performance-and your enjoyment. So always carry a bottle filled with water or sports drink on every ride, run or hike. Even if you're exercising less than an hour, staying hydrated means you'll get more out of your workout.