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 2007-07-13 19:48:44
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Post #1
关于最高心率[心率表相关话题]
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 甜菜全卖
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用过心率表的人都知道最高心率，但究竟它的具体定义是什么呢？ 原来个人一直有个模糊的理解，就是个人能达到的最高瞬间心跳，就是心率表上所能记录的那个最大的数字。 今天仔细找了找，却发现原来的理解似乎是有些错误。 1, 这是老外的解释： Your maximum heart rate is the highest possible heart rate you can achieve or the highest number of times your heart can contract in one minute. 2, 这是POLAR的中文解释： 最高心率(HRmax) 是一分钟内心率的最高值。在确定训练强度时，最高心率为一衡量标准 。 3, 不得不提的：什么是心率？ 心率(HR)是心脏运作状态的一个指标，通常以每分钟心跳次数(bpm)来表示。 从上面的理解来看，我有了自己的定义： 个人所能达到的1分钟内的最高心跳次数。[就是老外的后半句话] 为什么用心跳次数而不用心率，这是因为随着心率表的普及，心率有瞬时值和平均值之分。比如PC16上的那个MAX就是瞬时值。
甜菜全卖 于 2007-07-13 19:49:55 编辑
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2007-07-13 19:52:13
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Post #2
回复： 关于最高心率[心率表相关话题]
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甜菜全卖
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找这个文章的起因，也是因为自己太容易就进入0.9最高心率，总觉得自己是那5%~10%。 take a look at this article, helps tons http://www.runnersworld.co.uk/news/article.asp?UAN=176 copied below: Heart Rate Training - The Basics By Sean Fishpool How To Find Your Maximum Heart Rate A heart rate monitor can help to ensure that you don't work too hard - or take it too easy! - in training sessions. Depending on the session, your target heart rate will be anywhere between 60 and 95% of your maximum. To know your target heart rate though, you'll need to know your maximum. If you're very overweight or a complete beginner, it's best to use the very approximate formula of 214-(0.8 x age) for men and 209-(0.9 x age) for women to estimate your maximum. Unfortunately for 5-10 per cent of the population this figure can be wrong by up to 24 beats per minute. It's much better to find your maximum through running. Do this by warming up, then running as fast as you can evenly for three minutes (ideally on a treadmill), then resting with two or three minutes gentle running, then repeating your three minute maximal run. During your second run you should get a higher maximum heart rate than with any other method - though use your heart rate monitor to take readings throughout it, as your heart rate may peak before the end. What Heart Rate To Train At There are three broad training zones: * 60-75% - easy * 75-85% - moderate * 85-95% - hard But… don't fall foul to a common misconception: these aren't percentages of your overall maximum heart rate - they're percentages based on your working heart rate. It makes a big practical difference to a regular runner. It's easy to do, but it takes more explanation than most gyms want to deal with. Find Your Training Zone Like This: 1. Find your maximum heart rate (see above) eg 206 2. Find your resting heart rate (laying still, soon after you wake up. Ideally take an average over a few days). eg 56 3. Subtract the resting rate from the maximum. This figure is your working heart rate. eg 206-56=150 4. Take whatever percentage of your working heart rate that you're aiming for (eg 60% for an easy run eg 150x0.60=90), and add it to your resting heart rate eg 90+56=146. The final figure is your personal target heart rate. Sample Sessions: * 60% Recovery run - dead slow. It may feel biomechanically odd at first, but it's important. 30-40 minutes. * 60-70% Long, slow runs - up to 65% the body is teaching itself to burn fat as fuel (useful for marathons). Anything from 1-3hrs. * 70-85% Fartlek - speedplay (moderate-paced runs with random fast bursts). 30-60 minutes * 70-85% Undulating route - peak at 85% on the climbs. 30-90 minutes * 85% Anaerobic threshold run (or 'tempo run') - this teaches your body to run hard for long periods. Approximately 10-mile to half-marathon race pace. Sample session: 1.5 miles at 60%, then 15-20 mins at exactly 85%, then 1.5 miles at 60%. * 85-90% Approx 5K-10K pace. Sample sessions: 6 x 800m peaking at 90% in each rep; 5 x 2000m peaking at 85% in each rep. * 95% Peak heart rate at 400m rep pace (not full-out race pace). Sample session: 12 x 400m with 200m jog recoveries, making sure recovery heart rate drops to at least 70%. NB: you can't usefully use a heart rate monitor to pace intervals below 1000m - rather, the figures above 85% are a guide to what you can expect to reach at the end of each repetition. If The Target Pace Seems Way Too Slow… 1. You may not be using an accurate maximum heart rate (if you've estimated it). Add 12 beats your theoretical maximum and try the calculations again. or… 2. You may be using percentages of your maximum heart rate rather than your working heart rate (see above).
甜菜全卖 于 2007-07-13 20:26:57 编辑
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2007-07-14 12:40:30
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Post #3
回复： 关于最高心率[心率表相关话题]
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R92
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拜托，扫盲班尚未毕业，来点中文好不好。 |
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2007-07-14 20:17:57
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Post #4
回复： 关于最高心率[心率表相关话题]
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alpha
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对于最高心率（Maximum HR）的定义，我觉得你以前的理解是正确的，也就是心率表上读到的最大的数（排除信号不稳定导致数据出错的情况）。我觉得你列出来的Polar说明书上那句话，比较含糊。理解成最大心率需要保持一分钟，我觉得是不对的。 很多讲通过实践来测试最高心率的书和文章，都是经过一番折腾后，读心率表记录下来的最大的那个数。包括Polar的手册以及你后面转贴的那个文章。 但是，有专家提出，只根据最高心率的百分比来分区，是不合适的，因为每个人的平静心率（起点）不同（这种观点是否有道理，是另外一个话题），所以就又有了Working HR的说法，具体的算法，就是根据最高心率、平静心率等一些数据经过公式算出一个结果。你转贴的那篇文章的强度区间分区方法，就是根据这个Working HR的百分比来算的。但这些，不影响到“最高心率”的定义。 ---------------------------------------- |
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2007-07-14 20:55:09
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Post #5
回复： 关于最高心率[心率表相关话题]
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sonic
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E文理解误差. 心率按每分钟的心跳数, 并不是说一定要保持一分钟. 就象时速以 KM/H 计算, 并不是说一定要跑一个小时, 才有个速度的计数. 对于自行车运动. 最大心率意义不是太大. 重要的还是LT 心率. ---------------------------------------- |
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