o***n
发帖数: 416 | 1 这个MAF本来就是一个Maffetone捏造出来的一个名词，专门给不爱做乘法的人用的。其
实就是相当于常用的(220-age)*（0.78-0.8)，80%就是公认的aerobic 上限。对于很多
已经知道自己的HRmax（差不多就好）的人，这个MAF完全不是所谓的"Maximum Aerobic
Function"。长期在HRmax*0.75以下跑，肯定有效果，只是效率不高，需要大量的MPW
和时间。好处是不易受伤，而且跑起来很舒服。
LT的确是用来判断aerobic上限最准的。这里大部分跑马的问题都不是有氧无氧，而是
肌肉和LT不够。 |
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r********r
发帖数: 2912 | 2 Any training approach is actually certain combination of aerobic and non-
aerobic workouts. The difference is how different types of workouts are
arranged. Phil's theory to some extent minimizes the non-aerobic part... He
is very good at marketing himself anyway. |
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R******a
发帖数: 14 | 3 The best exercise for controlling belly fat
http://www.cbsnews.com/news/weight-training-most-effective-for-
While a heart-thumping, high-octane spinning class or long run outdoors
burns plenty of calories, aerobic exercise may not be enough to keep an
expanding waistline in check. A new study says it takes weight training, too.
Researchers at the Harvard School of Public Health have found regular weight
training can slow down the pace of waistline expansion that's common in men
as they age.
The ... 阅读全帖 |
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c******s
发帖数: 2163 | 4 下面是美国DHHS 的建议。 希望所有的人应该心里有个数， 到底怎样安排自己的锻炼。
For substantial health benefits, adults should do at least 150 minutes (2
hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour
and 15 minutes) a week of vigorous-intensity aerobic physical activity, or
an equivalent combination of moderate- and vigorous-intensity aerobic
activity. Aerobic activity should be performed in episodes of at least 10
minutes, and preferably, it should be spread throughout the week.
Adults should also do mu |
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h***k
发帖数: 2262 | 5 English
Ace
Ace Spiker
Acquisition
Action
Active Player
Adaptation
Adolescent
Advanced Training
Advantage
Advertising Costs
Aerobic
Aerobic Endurance
Aerobic Power
Age Group
Agility
Alternate
Amateur
Amateur Sport
Amortization
Anabolic
Anaerobic
Anaerobic Alactic
Anaerobic Alactic Endurance
Anaerobic Alactic Power
Anaerobic Lactic
Anaerobic Lactic Endurance
Anaerobic Lactic Power
Angle
Angular Motion
Ankle Brace
Antenna
Anticipation
Appeal (To)
Approach
Aptitude
Aptitude Test
Area
Arm Position
A |
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a***e
发帖数: 2094 | 6 I just did my first zumba, one hour long. It's like aerobics with music and
some dance elements/rhythms (i can identify chacha, mambo, some Indian dance
stuff, etc.). It is a fun exercise. I can understand why it is gaining
popularity. I was sweating and was almost out of breath at the end but it
was not bad, considering that i have not done aerobics since i started
dancing. Dancing does not make me sweat crazy like zumba or aerobics, but it
really keeps me fit and flexible! |
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i*********5
发帖数: 19210 | 7 【 以下文字转载自 loseweight 讨论区 】
发信人: wuyan (wuyan), 信区: loseweight
标 题: 如何跑步最减肥
发信站: BBS 未名空间站 (Fri Jul 29 21:04:41 2011, 美东)
最近在看一本关于跑步的书The Big Book of Endurance Training and Racing
作者Dr. Maffetone
从截图表格可以看出来，当脂肪和糖各提供有氧运动50%能量时，身体达到最大有氧心
率运动状态（Maximum aerobic heart rate）。
图中Mike Pigg的MAF心率是153BPM，我所采用的MAF是150BPM。
低心率MAF180心率训练法
翻译：wuyan
原文：http://www.trifind.com/a_1042/MAF_180_Heart_Rate_Training.html
这篇文章希望跑友喜欢。我是这一训练方式的超级粉丝！
180心率公式是Dr. Philip Maffetone发明的，他曾经是铁人三项选手Mark Allen和
Mike Pigg的教练。尽管这一... 阅读全帖 |
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i*********5
发帖数: 19210 | 8 【 以下文字转载自 loseweight 讨论区 】
发信人: wuyan (wuyan), 信区: loseweight
标 题: 如何跑步最减肥
发信站: BBS 未名空间站 (Fri Jul 29 21:04:41 2011, 美东)
最近在看一本关于跑步的书The Big Book of Endurance Training and Racing
作者Dr. Maffetone
从截图表格可以看出来，当脂肪和糖各提供有氧运动50%能量时，身体达到最大有氧心
率运动状态（Maximum aerobic heart rate）。
图中Mike Pigg的MAF心率是153BPM，我所采用的MAF是150BPM。
低心率MAF180心率训练法
翻译：wuyan
原文：http://www.trifind.com/a_1042/MAF_180_Heart_Rate_Training.html
这篇文章希望跑友喜欢。我是这一训练方式的超级粉丝！
180心率公式是Dr. Philip Maffetone发明的，他曾经是铁人三项选手Mark Allen和
Mike Pigg的教练。尽管这一... 阅读全帖 |
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m***y
发帖数: 14763 | 9 Looks so. My neighbors' need to add an extra tank to do the aerobic process.
This one looks like just a air pump, pressing more air into your existing
tank to promote the aerobic process.
If we put off this project longer, would there be better technologies? :) |
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e********e
发帖数: 6961 | 10 一小时，几百米, which style?
if it is breaststroke, to be honest, it is not enough to lose weight with
this amount of workout. The most efficient way is aerobics, but I doubt
whether swimming can count.
If you cannot do aerobics, try swim 500-600m within half an hour, and
increase your speed gradually. |
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B********e
发帖数: 21 | 11 http://www.medscape.com/viewarticle/561348?src=mp
Primary Recommendation:
To promote and maintain health, all healthy adults aged 18 to 65 yr need
moderate-intensity aerobic (endurance) physical activity for a minimum of 30
min on five days each week or vigorous-intensity aerobic physical activity
for a minimum of 20 min on three days each week. [I (A)] Combinations of
moderate- and vigorous-intensity activity can be performed to meet this
recommendation. [IIa (B)] For example, a person can meet |
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d*i
发帖数: 9453 | 12 ☆─────────────────────────────────────☆
ga (pecan) 于 (Sun Apr 7 11:51:18 2002) 提到:
be patient. I have same concerns. And I do taebo everyday. I feel aerobics
should have same effect as jogging based on one article here titled "oxgen
exercise and non-oxygen exercise" (in chinese). Don't you feel the shape of
your leg changed a little now? If not, I guess your aerobics is not a good
one in the sense that it's not aiming specific muscles. I haven't seen fat on
thigh going away for me. |
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b******o
发帖数: 211 | 13 【原创】第二课 13 虽远必诛 2008-05-28 04:16:25
时间到,上课.
有六名同学报到,看了这个月的房租有着落了(是不是应当买一个点钞机器?)
哦!还有同学提问,本教室保证有问必答,郑重承诺,科普级保证答案质量,专业级保证数
量,专家级-- 给你reference 自己看去. (是不是要另外收费? 好像应当买两个点钞机)
先复习一下上一课. 锻炼如果想要达到效果就要challenge the body. 就是要达到应由
的强度 (intensity).
某名人 (抱歉记不起来名字了)说, 我们只能治疗我们可以测量疾病(we only treat
what we can measure). 可以很骄傲的讲, 锻炼是有效的因为我们可以测量锻炼强度.
严格意义上讲,锻炼只有两种aerobic 和anaerobic, (endurance and resistance
training), 即有氧和无氧, 或者称耐力和肌力,都是一会事情,就象鸡蛋,鸡子一样.
所以强度测量也分两类, aerobic (cardiovascular fitness),anaerobic (mus |
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b******o
发帖数: 211 | 14 【原创】第三课 13 虽远必诛 2008-05-28 14:18:47
大家起床,上早自习.
我在考虑是否内容需要调整, 请大家给点意见. 譬如是否过多的术语,是否需要给案例,
以加深理解. 如果有同学提供他,她, 它的数据,可以作为样本来设计锻炼.
上堂课讲了aerobic intensity的测算, 因为aerobic 本身就是非常大的题目, 所以很
多东西仅仅是浅尝辄止.入果有同学感兴趣, 可以在以后的课程中加深.
anaerobic: 就是对家看到肌肉男,(可以去做苦力).
通常有两类测试方法, RM 和 功能测试.
RM (repetition maximal ) 指最大的肌肉力量. 1RM 就是一次能举的最大量(举不动第
二下), 2RM 举两次, 以次类推.所以16RM 要远小余1RM.
这个概念使用于所有骨骼肌肉.
1RM特点, 精确, 缺点, 危险, 难于控制.
临床多用predictive RM. 就是测试10-16 RM , 然后换算成1RM, 见下表.
% 1RM number of repetitions
100 |
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d*i
发帖数: 9453 | 15 ☆─────────────────────────────────────☆
gunawan (菜帮～不老的传说 ) 于 (Fri Jan 16 18:32:07 2009) 提到:
又一个为啥跑步减肥的原因。
SOURCE: American Physiological Society, news release, Dec. 11, 2008
U.K. researchers say findings may lead to more effective ways to control
weight
(HealthDay News) -- Aerobic exercise is better than non-aerobic activities
at suppressing appetite, according to a U.K. study.
The research involved 11 male university students who participated in three
types of sessions. In one, they ran f |
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l******l
发帖数: 2679 | 16 I didn't say expel lactic acid out of body like CO2, but dissipate from
working muscle.
"有氧运动强度大时乳酸产生过快", if intensity is high, as a result lactic
acid
secreted, it is not a aerobic anymore. Running itself can not determine
if you are in a aerobic or anaerobic state, but intensity can.
You are right, the recent research indicated lactic acid can be used as
fuel. |
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c******t
发帖数: 1733 | 17 并非不同观点，只是补充
ATP 的提供一共有三种代谢途径:
phosphagen: 分 解身体本身的能量储备，就是ATP和磷酸creatine, 代谢产物为ADP, P
和creatine. 这种是功能最快的方式，提供高强度运动最初15秒的能量，大概需要3分
钟身体完全恢复。当储备量用完后人体必需用anaerobic glycolysis or aerobic
oxidation提供能量。phosphagen主要支撑跳高，跳远，百米跑举重等15秒以下的运动。
无氧水解（anaerobic glycolysis）主要提供15秒以上，三分钟以下运动所需能量，比
如800， 200米跑等。该反应在下细胞质中降解血糖或肌糖原。该反应比较快，但低效
，每一个glucose只能产生2分子ATP，代谢产物为乳酸，而乳酸的堆积是该反应的limit
factor. 完全恢复需要1到2个小时。
氧化分解（aerobic oxidation）利用血糖，糖原，蛋白质和脂肪的氧化分解，产生水
和CO2。效率极高，氧化1分子glucose可产生36个ATP，一个18碳链的脂肪酸可产生170
个ATP。该反应和前两 |
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s*********n
发帖数: 2283 | 18 Hmmmm .... I am just curious about how those things slow down along the
time ... is it called the fatigue procedure ?
I guess oxygen supply is not the factor since it should be pretty
consistent during citric acid cycles ... am I right?
In addition, if lactic acid is not the limiting factor as you mentioned,
why is the anaerobic path slowing down along the time when the aerobic
path speeds up? I remember someone said aerobic path in fact supports
anaerobic path as well. However, from Fig. 1, it |
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s*********n
发帖数: 2283 | 19 I don't know. .... I am not arguing about the correctness of this
theory. Instead I am just interested to see in reality, how it can be
strictly executed by a regular person being without expensive
professional help. Please allow me to give you my understanding.
I guess the basic question# 1 is how to get your maximum heart rate. I
guess you know more than me about this topic. Correct me if I am wrong.
All those widely cited maximum heart rate formulas are based on
historical experience data. I... 阅读全帖 |
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p********a
发帖数: 374 | 20 下面这个是我的课表，是我现在每周在做的，烦请高手帮我参考参考，是否合适得当呢。
Monday 9:00am-9:30am Tonus-Transform
9:30am-10:15am Aerobics
10:15am-10:45am ABT ARM Solution
5:15pm-6:00pm Cardio Dance
6:00pm-6:45pm Cardio Extreme
6:45pm-7:00pm Extreme ABS
7:00pm-7:15pm Stretching
7:15pm-8:15pm Zumba
这个是周一的，我基本上有时间就全做，没时间，至少也做一个上午的，或者是下午的
。偶尔做完还去蒸40分钟桑拿。
Wednesday 9:00am-9:30am Tonus-Transform
9:30am-10:15am Aerobics
10:15am-10:45am ABT ARM ... 阅读全帖 |
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c******t
发帖数: 1733 | 21 The first time I looked into an open chest cavity at a heart muscle working
to pump blood through the body, I was brought up short by the tragic
graffiti of atherosclerotic plaque. This waxy goo, often found in overweight
people, builds up in the vessels surrounding the organ in which,
philosophers tell us, the soul lives. But I quickly pushed any such
distracting thoughts from my mind. I was learning to operate and was frankly
thrilled at the prospect of harvesting a leg vein to bypass the bloc... 阅读全帖 |
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g*********n
发帖数: 1055 | 22 好吧俺也来借花献佛一下，satas提到的HIIT
High-intensity interval training (HIIT) or sprint interval training is an
exercise strategy that is intended to improve performance with short
training sessions. HIIT is a form of cardiovascular exercise which is
beneficial to burning fat in a short and intense workout. Usual HIIT
sessions may vary from 9–20 minutes. The original protocol set a 2:1 ratio
for work to recovery periods. For example, a runner would alternate 30–40
seconds of hard sprinting with 15–20 seconds... 阅读全帖 |
|
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a****s
发帖数: 8624 | 24 The Energy Efficient or Recovery Zone - 60% to 70%
Training within this zone develops basic endurance and aerobic capacity. All
easy recovery running should be completed at a maximum of 70%. Another
advantage to running in this zone is that while you are happily fat burning
you may lose weight and you will be allowing your muscles to re-energise
with glycogen, which has been expended during those faster paced workouts.
The Aerobic Zone - 70% to 80%
Training in this zone will develop your cardiov |
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a****8
发帖数: 2771 | 25 运动提高基础代谢的说法存疑。
What about your metabolic rate?
One popular claim is that aerobic exercise leads to an increase in your
metabolic rate. However, researchers conducting the HERITAGE Family Study
found that almost six months of aerobic exercise had no effect on resting
metabolic rate [13].
Some studies do show that elite athletes have a higher metabolic rate than
weight-matched controls. However, scientists have been unable to establish
whether this is due to a higher calorie intake, a superior lev |
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w***n
发帖数: 9040 | 26 是这样，这个公式里既不考虑静止心率和最大心率，也不考虑VO2MAX，但是要求根据身
体状况微调：
http://www.mitbbs.com/article_t/Running/31474427.html
180心率公式是Dr. Philip Maffetone发明的，他曾经是铁人三项选手Mark Allen和
Mike Pigg的教练。尽管这一公式已经二十岁了，并且看上去不是很“性感”（是作者
知道到，唯一不需要计算器的心率计算公式）并且这一方法不需要LTHR测试，VO2 Max
测试，非常简单直观。
180公式：
通过如下方法计算最大有氧心率（Maximum aerobic heart rate）：
1. 用180减去年龄（180-年龄）
2. 根据健康状况调整计算结果
1. 如果你患有严重疾病或刚刚康复（心脏病、高血压、刚做完手术或刚刚出院。。。
）减去10
2. 以前没有锻炼过，断断续续锻炼过或者受伤了最近没练，或者每年感冒、流感超过
两次的，有过敏症状的。减去5
3. 坚持每周锻炼四次以上并超过两年，而且没有之前所列问题的，不用调整，保留180
-年龄
4. 如果超过两年坚持... 阅读全帖 |
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w***n
发帖数: 9040 | 27 是这样，这个公式里既不考虑静止心率和最大心率，也不考虑VO2MAX，但是要求根据身
体状况微调：
http://www.mitbbs.com/article_t/Running/31474427.html
180心率公式是Dr. Philip Maffetone发明的，他曾经是铁人三项选手Mark Allen和
Mike Pigg的教练。尽管这一公式已经二十岁了，并且看上去不是很“性感”（是作者
知道到，唯一不需要计算器的心率计算公式）并且这一方法不需要LTHR测试，VO2 Max
测试，非常简单直观。
180公式：
通过如下方法计算最大有氧心率（Maximum aerobic heart rate）：
1. 用180减去年龄（180-年龄）
2. 根据健康状况调整计算结果
1. 如果你患有严重疾病或刚刚康复（心脏病、高血压、刚做完手术或刚刚出院。。。
）减去10
2. 以前没有锻炼过，断断续续锻炼过或者受伤了最近没练，或者每年感冒、流感超过
两次的，有过敏症状的。减去5
3. 坚持每周锻炼四次以上并超过两年，而且没有之前所列问题的，不用调整，保留180
-年龄
4. 如果超过两年坚持... 阅读全帖 |
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A***a
发帖数: 3603 | 28 如果你已经cardio运动了一段时间，那单纯的这样的cardio减肥很慢了。因为你的体重
减轻了，所以BMR比胖的时候少了,同样的运动，你burn 的热量也少+你的肌肉更
effective了，所以相对来说热量也损耗少。就算你现在还是像以前那样低热量的吃，
速度也不会比原来快了。
要想速度变快，要么就是增加热量的需要，那就只能增加肌肉了。 要么就是增加热量
的损耗。在同样的运动时间里，interval损害热量比平稳的aerobic要多很多。
以前的所谓30分钟consistent的aerobic 运动最适合减肥，我觉得比较old fashioned.
同样的时间，如果是interval的话，那热量消耗肯定大，减肥效果就快。 |
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a***a
发帖数: 40617 | 29 上周开始cut，每天负基数，天天aerobics，6天cut了5 lb（当然包括水和积食）
周末过年，就放纵了一顿而已（吃了个pizza）
然后大概因为水重，又回来了3 lb
过去4天，aerobics+更玩命儿的HIIT
继续控制饮食，没有一天爆的
结果尼玛今天一称，又长了2 lb
等于7+4，11天原地不动。。。
我这是被诅咒了吗。。。
难道非得阿了吗。。。 |
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d****u
发帖数: 134 | 30 谢谢丝猫的耐心解答。我现在的问题是我觉得我能跑，远没有到说不上话的地步。然而
心率已经超过减肥区了。随便跑过10几秒就超过了，太夸张。如果坚持跑个一分钟，就
到red line zone了。
我的心率表的说明书上是这么说的，220-age=MHR.
50%-60% MHR: Moderate Activity
60%-70% MHR: Weight Management Zone
70%-80% MHR: Aerobic Zone
80%-90% MHR: Anaerobic Threshold Zone
90%-100% MHR: Red Line Zone (Maximum capacity)
其中Aerobic Zone是减肥区，有氧运动，烧卡路里。Anaerobic Threshold Zone就是无
氧运动，增肌区。
我的理解是，我这个年纪，要保持心率在（220-34）×0.7=130 和 （220-34）×0.8=
149 之间，减肥最有效。我今天的状态是跑个10几秒，走个两分钟，基本可以保持在减
肥区高端。这样太简单了，比做操还轻松。然而心中没底，有点cheating的感... 阅读全帖 |
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w***n
发帖数: 9040 | 31 无氧占的比例越多，经济性越差，经济性差，就费氧气，心率就要高很多
Let's look at some major negative effects of "borrowing" from your anaerobic
ability in a distance event (anything from 5k upwards). (For those of you
who do not think you are doing this, just note that if you have a poor(er)
pace relationship as the distances increase, you are.)
1. When the muscle cells in your legs build up too much acidity (caused by
running anaerobically), those cells shut down since the acidity inhibits
enzymatic action and contractibility i... 阅读全帖 |
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d******0
发帖数: 22800 | 32 减肥，不光要运动，还要控制饮食（总热量和结构，高蛋白低碳水）。
饮食，考古一下版上大牛如，屠龙公主和紫苏的帖子就知道了。
运动，如果你能行的话，慢慢地从cardio水平，过渡到心跳更快的有氧运动好了，有氧
运动会比较更有效的消耗体内脂肪，提高你的有氧运动能力和最佳心血管训练区间。
这些cardio，aerobic，anaerobic运动都是和心跳水平相关联的。
60%-70% max heart rate：cardio
70%-80% max heart rate：aerobic
80%-90% max heart rate：anaerobic |
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h******e
发帖数: 91 | 33 9月16日
Aerobics 37:37 N/A 120 cal 2095 steps 55 steps/min
Jump Rope 5:09 N/A 35 cal 488 steps 94 step/min
数据时motoactv记录的 感觉卡路里计算的不准，明天HR moniter就到了 加上测心率应
该会算得准些。
aerobic包括 michael jillian 20 day shred 28 mins
youtube上的abs训练10分钟左右 这个很intense http://www.bodyrock.tv/2012/08/03/sexy-friggin-body-real-time-workout/
跳绳果然很intense 跳5分钟就能消耗35卡 |
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h******e
发帖数: 91 | 34 9月19日
跑了一个家附近的trail 天气凉爽了 在户外跑很舒服
1.跑trail
2.michael jillian 30 day shred level 2
3.cool down
Run 31:09 2.42 mi 157 cal 12:51(min/mi) 143bpm
Aerobics 26:40 215 cal 58.76(steps/min)
Aerobics 1:39 11 cal
9月20日
1.motoatv附带的fit test 8分钟之内以最快速度跑 只打了63分。。。
2.跑trail 今天选择跑了一个来回，发现袜子有些磨脚 返程跑了一半就改走了
3.cool down 走回家
Run 8:00 0.77 mi 49 cal 10:25(min/mi) 147bpm
Run 43:52 3.58 mi 231 cal 12:15(min/mi) 143bpm
Walk 9:09 N/A 27 cal 17:20(min/mi... 阅读全帖 |
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g*2
发帖数: 658 | 35 Crank your calorie-blasting way up with these quick tricks.
1. Linger in the dairy aisle - Women burned more fat and calories when they
ate 1,000 to 1,400 milligrams of calcium per day, according to findings
published in the American Journal of Clinical Nutrition. That’s three to
four servings of dairy.
2. Eat more meat...and eggs and beans - People who got 40% of their daily
calories from protein lost significantly more body fat than those whose
diets had only 15% protein, even though they cons... 阅读全帖 |
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p*********l
发帖数: 26270 | 36 youtube上面一个不错的虽然有点boring的presentation
VIDEO SUMMARY: Skinny Fat No More - How to Overcome Your Skinny Fat Body
What Is Skinny Fat
• The skinny fat syndrome is most common amongst women, although men
also run into this problem
• The body has a thin appearance and your weight is within the normal
range but your percentage of body fat versus lean body mass shows that you
are overweight
• Skinny fat are caused by the wrong diet and lack of or the wrong
kind of exercise
Skinny Fat F... 阅读全帖 |
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m**k
发帖数: 18660 | 37 http://joehenderson.com/archive/home.php?article=2202
节选:
EXERCISE ISN'T ENOUGH. Kenneth Cooper's formula -- two to three miles, three
to five days a week at a relaxed aerobic pace -- is enough running for an
exerciser. "If you run more than 15 miles a week," says the Aerobics author,
"you're running for reasons other than fitness." There's more to running
than fitness. Running only to train your heart, lungs and limbs is as
incomplete as eating only to exercise your jaws. Training to race, and |
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A***a
发帖数: 1799 | 38 祝你们CIM的都出好成绩,如果BQ也不错啊,虽然明年不能用了,就2011吧,现在跑马拉松
的人越来越多,尤其CHICAGO和NEWYORK两个大的一下就送进去不少,估计BQ很快就要把门
槛往上调了.
腿伤好多了,谢谢关心啊.休息了两周,这周从新开始JUNKY MILES.准备半年打底子,先把
AEROBIC ABILITY练好,今年的HTC抽签滑铁卢了,安心准备CHICAGO.报名开始时别忘了提
醒我一声.咱们明年芝加哥见面.
SIGH,老了老了,看到大家动不动就200,220的最大心率.我的AEROBIC RUN是135的心跳.
不服老不行了. |
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b***i
发帖数: 10018 | 39 For me, long run pace is 1-2 minutes slower than marathon race pace.
In pace run, i start with the fast end of long run pace, and gradually speed
up to marathon race pace.
But pace run is only a very small portion of my training. Below is the
breakdown of my 18 week training, in the order of intensity:
recovery run/slow general aerobic run:
43 sessions
faster general aerobic run/slow medium long run/slow long run:
23 sessions
faster medium long run/faster long run:
21 sessions
marathon pac |
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b***i
发帖数: 10018 | 40 easy run还要没到LT呢，所谓base training，或者牙膏的最下面，是aerobic
capacity, (cardio and blood vascular system and muscular system)。
这个练好了才可以练LT。对于LT的说法，不同教练有不同看法:
Lydiard根本没有提LT training，都包括在fartlek和10k tt里了。
Pfitzinger计划里有一些steady tempo run。
而Daniels很推崇LT，马拉松训练计划里有大量M pace run，steady tempo和cruise
intervals。
Hadd则是建议从不超过LT的pace（甚至比M pace还低)来push LT。
他们的共同之处都是要高mileage base training打好aerobic的基础，然后再
sharpening和peaking。这从800m到ultramarathon都适用。 |
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d****i
发帖数: 4354 | 41 There are different styles of training. Some run whenever they want,
however they want; some follow strict training plan, follow training cycles.
And individuals are different, some can run fast however they train, due
to genetically excellent aerobic fitness; some need to improve a specific
system, such as base aerobic fitness.
In a general sense, of course any run is useful. But if you trust the
theory of specificity of training, then base building is important and low-
heart-rate trainin |
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b***i
发帖数: 10018 | 42 This is supplemental to his book Advanced Marathoning. A very important part!
A Fundamental Foundation
Developing a big aerobic base
One of the key decisions you make as a runner is how to optimize the
effectiveness of your limited training time.
When Running Times readers write in asking whether to do more intervals,
increase their mileage, run hill repeats, etc., my answers always go back to
the physiological requirements of each runner’s goal race. Your aerobic
system provides about 95 percen |
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b***i
发帖数: 10018 | 43 By Terrence Mahon
The holiday season is a busy time filled with many added events –
from trips to the shopping mall, last-minute runs to the grocery store
for that missing cooking ingredient, as well as travel by car, train
or plane to visit relatives. Running at this time often gets mixed
into the shuffle. In order to stay on top of your fitness over the
next few weeks it is best to take a moment to get your calendar
organized.
The best thing to start with is to assume that your training is not... 阅读全帖 |
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n**d
发帖数: 164 | 44 对比一下， Renato Canova的 training philosophy
http://www.letsrun.com/forum/flat_read.php?thread=4036906
Funny you should ask. I'm just wrapping up an article/essay of sorts on
Renato Canova's training methods. Here is as brief of a summary as I can
give--it's a selection from the introduction.
Canova categorizes specific workouts as belonging to one of four
categories: regeneration, fundamental, special, and specific.
Regeneration is easy running that is designed to expedite recovery from
har... 阅读全帖 |
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b***i
发帖数: 10018 | 46 我观察到鸵大大的训练特点:
1. yearly periodization.
2. use heart rate monitor as a training tool.
3. in base phase, do all aerobic runs under 75% max HR.
4. in marathon specific phase, do 1-2 hard workouts per week, run all other
aerobic runs under 70% max HR.
5. moderately high weekly mileage, peaks at about 80mpw.
6. more emphasis on recovery than on stress.
7. rest and cross training a few months after the marathon race.
请补充 |
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b***i
发帖数: 10018 | 47 我观察到鸵大大的训练特点:
1. yearly periodization.
2. use heart rate monitor as a training tool.
3. in base phase, do all aerobic runs under 75% max HR.
4. in marathon specific phase, do 1-2 hard workouts per week, run all other
aerobic runs under 70% max HR.
5. moderately high weekly mileage, peaks at about 80mpw.
6. more emphasis on recovery than on stress.
7. rest and cross training a few months after the marathon race.
请补充 |
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w***n
发帖数: 9040 | 48 原文：
http://www.trifind.com/a_1042/MAF_180_Heart_Rate_Training.html
180心率公式是Dr. Philip Maffetone发明的，他曾经是铁人三项选手Mark Allen和
Mike Pigg的教练。尽管这一公式已经二十岁了，并且看上去不是很“性感”（是作者
知道到，唯一不需要计算器的心率计算公式）并且这一方法不需要LTHR测试，VO2 Max
测试，非常简单直观。
180公式：
通过如下方法计算最大有氧心率（Maximum aerobic heart rate）：
1. 用180减去年龄（180-年龄）
2. 根据健康状况调整计算结果
1. 如果你患有严重疾病或刚刚康复（心脏病、高血压、刚做完手术或刚刚出院。。。
）减去10
2. 以前没有锻炼过，断断续续锻炼过或者受伤了最近没练，或者每年感冒、流感超过
两次的，有过敏症状的。减去5
3. 坚持每周锻炼四次以上并超过两年，而且没有之前所列问题的，不用调整，保留180
-年龄
4. 如果超过两年坚持比赛的，没有上述症状并且比赛成绩持续提升的。加5
在训练时，保持在最大有... 阅读全帖 |
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w***n
发帖数: 9040 | 49 原文：
http://www.trifind.com/a_1042/MAF_180_Heart_Rate_Training.html
180心率公式是Dr. Philip Maffetone发明的，他曾经是铁人三项选手Mark Allen和
Mike Pigg的教练。尽管这一公式已经二十岁了，并且看上去不是很“性感”（是作者
知道到，唯一不需要计算器的心率计算公式）并且这一方法不需要LTHR测试，VO2 Max
测试，非常简单直观。
180公式：
通过如下方法计算最大有氧心率（Maximum aerobic heart rate）：
1. 用180减去年龄（180-年龄）
2. 根据健康状况调整计算结果
1. 如果你患有严重疾病或刚刚康复（心脏病、高血压、刚做完手术或刚刚出院。。。
）减去10
2. 以前没有锻炼过，断断续续锻炼过或者受伤了最近没练，或者每年感冒、流感超过
两次的，有过敏症状的。减去5
3. 坚持每周锻炼四次以上并超过两年，而且没有之前所列问题的，不用调整，保留180
-年龄
4. 如果超过两年坚持比赛的，没有上述症状并且比赛成绩持续提升的。加5
在训练时，保持在最大有... 阅读全帖 |
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t*******f
发帖数: 2634 | 50 12mph was, and still is, well beyond my aerobic
capability. So the harder I trained at this level,
the stronger my anaerobic system became, and my
aerobic system got worse. As a result, whenever
my exercise volume went down, for example, when
work became busy, my body weight shot up to the
sky. I once was over 210LB!
After about half year of long run, especially
recent two months of low intensity training, I
know I am now a fat burning machine. From my calorie
burning numbers recorded by the HR ... 阅读全帖 |
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