v*****r
发帖数: 2325 | 1 逐渐意识到Aerobics的重要性. heard P90X has a lot of aerobics kenpo. don't
know its details, 决定先模仿一下他这方面的训练原则.
in addition to weight training work out at gym twice a week, 今天开始
aerobics work out.
according to http://en.wikipedia.org/wiki/Aerobic_exercise
Both the health benefits and the performance benefits, or "training effect",
require a minimum duration and frequency of exercise. Most authorities
suggest at least twenty minutes performed at least three times per week.
把这里和书上读到的exercise 组合了一下，运用一些warm |
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d*i
发帖数: 9453 | 2 ☆─────────────────────────────────────☆
sonata (孖仔) 于 (Tue Mar 25 13:23:32 2008) 提到:
Water Aerobics都是做什么？
需要会游泳不？
☆─────────────────────────────────────☆
dai (凄凉宝剑篇！·人生不外悲欢离合爱恨情仇) 于 (Tue Mar 25 13:27:56 2008) 提到:
就是在水里作aerobics，利于水的阻力来提高强度。
基本不需要会游泳
☆─────────────────────────────────────☆
ostrichgege (迷人小篮子里的空心菜) 于 (Tue Mar 25 13:40:33 2008) 提到:
不需要，就是在水里跳操，呵呵
☆─────────────────────────────────────☆
Deling (流浪歌手-instant swimmer,just add water) 于 (Tue Mar 25 13:42:38 2008) 提到 |
|
发帖数: 1 | 3 circuit和interval training主要是aerobic还是anaerobic?
本人希望以增进健康为主，其次是放松精神，再次是肌肉
我一般轮流做不同的器械，每组8-12次(最多做到12次就没劲了)，休息1-2分钟后换到
下一种器械，
完成一轮后休息4-5分钟，再做下一轮，一共做三轮。
另外，俯卧撑，仰卧起坐，plank, 蹲马步是aerobic还是anaerobic? 俯卧撑,仰卧起坐
我一次可以做30个。plank, 蹲马步我可以坚持1分半种。
还有，我很少感到过训练后的肌肉酸痛，以及伴随的精神放松，有哪位朋友知道原因吗？ |
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C*********p
发帖数: 213 | 4 I do not have a heart rate monitor, only rely on the metal bar on treadmill
to monitor heart rate, so not good sensitivity.
What I noticed today during cooling down was that once I go from apparently
faster than MAF pace to slower than MAF pace, my heart rate drops
continuously except stayed at around 134 for a few more seconds or so. Could
this be the point when anaerobic system stops completely while aerobic
system continues to function at maximum? If so, this could be a potential
way of actua... 阅读全帖 |
|
发帖数: 1 | 5 circuit和interval training主要是aerobic还是anaerobic?
本人希望以增进健康为主，其次是放松精神，再次是肌肉
我一般轮流做不同的器械，每组8-12次(最多做到12次就没劲了)，休息1-2分钟后换到
下一种器械，
完成一轮后休息4-5分钟，再做下一轮，一共做三轮。
另外，俯卧撑，仰卧起坐，plank, 蹲马步是aerobic还是anaerobic? 俯卧撑,仰卧起坐
我一次可以做30个。plank, 蹲马步我可以坚持1分半种。
还有，我很少感到过训练后的肌肉酸痛，以及伴随的精神放松，有哪位朋友知道原因吗？ |
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w*******y
发帖数: 60932 | 6 Link:
http://www.kmart.com/shc/s/p_10151_10104_089W026039130001P?prdN
Queen-sized Aerobed brand air mattress, at Kmart. Sale price is $44.99 after
automatic savings. Use a $5 off of $45 coupon: KMFUN. This brings the price
down to $40. There was three dollars of tax. Store pick-up is free.
"AeroBed Sleep Basics with Two Zones"
|
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k*********6
发帖数: 738 | 7 Can I take yoga or aerobic gym class in one and half month after delivery?
or it is better to wait longer? I would also appreciate for any
recommandations for the activity to do.
Thanks! |
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J****n
发帖数: 156 | 8 AeroBed的，Queen size，床垫整合了充气泵，用了3年，原价$100, 现在卖$25, 8月
25日取。
床垫图片见链接：
http://www.overstock.com/Home-Garden/Air-Beds/2020/subcat.html?
有意请联系：[email protected]
(function(){try{var s,a,i,j,r,c,l,b=document.getElementsByTagName("script");l=b[b.length-1].previousSibling;a=l.getAttribute('data-cfemail');if(a){s='';r=parseInt(a.substr(0,2),16);for(j=2;a.length-j;j+=2){c=parseInt(a.substr(j,2),16)^r;s+=String.fromCharCode(c);}s=document.createTextNode(s);l.parentNode.replaceChild(s,l);}}catch(e){}})();
/... 阅读全帖 |
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S*********g
发帖数: 7653 | 9
那就改成General Aerobic吧：） 总之是easy run，没敢跑太快，怎么轻松怎么跑 |
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d******0
发帖数: 22800 | 10 MAF最好是心率一直在MAF下，不要彪过，因为过去再回来会影响Aerobic的。big book
上说哦。
你说的现象，偶也观察到过，感觉心脏像一个手动车，有那么几档。从这个gear到下一
个gear，偶用，125档，133档，141，150档，157档，160，169.再高的很少用。 |
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l********y
发帖数: 1327 | 11 Generally speaking jogging, walking, swimming, etc are aerobic
weight lifting (including body weight lifting) is anaerobic. |
|
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b***i
发帖数: 10018 | 13 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... 阅读全帖 |
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w***n
发帖数: 9040 | 14 The Big Book of Endurance Training and Racing
By Dr. Philip Maffetone
CHAPTER 8
THE OVERTRAINING SYNDROME
Overtraining is the most common problem that prevents endurance
athletes from reaching their potential. It’s also the most common cause of
injury and ill-health for millions of athletes. And overtraining is a
problem
that many athletes, coaches, and health-care professionals don’t recognize
until it becomes a more serious condition.
As a result, overtraining is not recognized soon enough to ... 阅读全帖 |
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i*********5
发帖数: 19210 | 16 破三在本版已经开始普及开来了，但是在全程铁人赛里破三好像还没有人尝试过。Troy
教练的这篇文章就是讲他如何在４１岁时实现的这个目标。
http://www.coachtroy.com/public/605.cfm
How to Run a Sub 3-Hour (or YOUR PR) Ironman Marathon
Tips resulting from my Ironman AZ Experience
by Coach Troy Jacobson
What is your personal Mt. Everest? What big goal do you have on your 'bucket
list' that has been looming just slightly out of your reach for many years?
For me, it was running a sub 3 hour Ironman marathon. During a tri career
spanning over 20 years and 15 Ironman races... 阅读全帖 |
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j***y
发帖数: 5098 | 17 ☆─────────────────────────────────────☆
fivesixseven (唧唧歪歪) 于 (Tue Aug 2 09:37:28 2011, 美东) 提到:
今早和同学一起跑步的时候，看到他有时候会脚掌完全不着地的跑----整个过程有点像
弹簧似的往前弹动的意思。出于好奇我就也试了一下，感觉虽然不习惯而且觉得脚踝有
点难受，但是很有意思，而且似乎要少费力一点就可以跑的快一些。
刚刚在网上瞎看了下，这就是所谓的forefoot running么？这样子跑会不会很伤脚踝呀
？另外对小腿的肌肉呢？跟正常的姿势交替着跑？
PS. 那个。。。其实我是希望自己小腿强壮可以长跑但是肌肉块不要太明显的。。。
☆─────────────────────────────────────☆
WaterBull (水牛6号) 于 (Tue Aug 2 11:34:44 2011, 美东) 提到:
This link was posted by wolfstar which I found is very helpful.
http://www.spo... 阅读全帖 |
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y***r
发帖数: 1845 | 18 牛啊。
感情500多页的大书就讲了一个计算MAF的公式……
不过我觉得书里没太讲具体训练问题，而且感觉Dr. Maffetone作为医生，最关心的是
健康，至于比赛成绩什么的都是次要的。
要批判大书的可以读一下人家的总结，缺点说的很到位：
* The 180 formula does NOT take into account individual variations in heart
rate stroke volume or muscle physiology for different sports. Maffetone does
not consider maximum heart rate nor resting heart rate to be significant.
Instead, his formulas are purely a function of age and a few modifiers that
have nothing to do with your heart's individual characteristics. This seems
t... 阅读全帖 |
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i*********5
发帖数: 19210 | 19 【 以下文字转载自 Running 讨论区 】
发信人: ironman2015 (1/2 ironman x3), 信区: Running
标 题: How to Run a Sub 3-Hour (or YOUR PR) Ironman Marathon
发信站: BBS 未名空间站 (Tue Nov 13 16:38:02 2012, 美东)
破三在本版已经开始普及开来了，但是在全程铁人赛里破三好像还没有人尝试过。Troy
教练的这篇文章就是讲他如何在４１岁时实现的这个目标。
http://www.coachtroy.com/public/605.cfm
How to Run a Sub 3-Hour (or YOUR PR) Ironman Marathon
Tips resulting from my Ironman AZ Experience
by Coach Troy Jacobson
What is your personal Mt. Everest? What big goal do you have on your 'bucket
list' that has b... 阅读全帖 |
|
i*********5
发帖数: 19210 | 20 【 以下文字转载自 Running 讨论区 】
发信人: ironman2015 (1/2 ironman x3), 信区: Running
标 题: How to Run a Sub 3-Hour (or YOUR PR) Ironman Marathon
发信站: BBS 未名空间站 (Tue Nov 13 16:38:02 2012, 美东)
破三在本版已经开始普及开来了，但是在全程铁人赛里破三好像还没有人尝试过。Troy
教练的这篇文章就是讲他如何在４１岁时实现的这个目标。
http://www.coachtroy.com/public/605.cfm
How to Run a Sub 3-Hour (or YOUR PR) Ironman Marathon
Tips resulting from my Ironman AZ Experience
by Coach Troy Jacobson
What is your personal Mt. Everest? What big goal do you have on your 'bucket
list' that has b... 阅读全帖 |
|
b***i
发帖数: 10018 | 21 ☆─────────────────────────────────────☆
AiUWa (Nemo妈) 于 (Tue Feb 28 14:53:48 2012, 美东) 提到:
上个礼拜左glute痛，休息。养了2天没感觉了。去跑步，左膝盖痛，决定休息一个礼拜
，其实才一天后就不痛了。但是我是小心出名的，所以继续养着。
书其实还没看完。看到一半的地方吧。
一些完全没有organize好的想法。
1. 在还没看书之前，测了一下平时easy long run的心跳。136-146之间。然后看书知
道怎么算MATHR.发现我如果take on LHR training的话。心跳要保持在134-144之间。
所以自己最舒服状态跑步差不多就是他建议的那样了。但是想想次次出门跑步都要像
easy long run的pace.没有speedwork,tempo, 难道不会很boring么？
2. 他说在build up aerobic base之前，任何anaerobic运动都会有坏影响。这点非常
turn me off.
3. 作者说用MAF办法，并且配合良好的饮食,压力控制好之类。... 阅读全帖 |
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S*******t
发帖数: 174 | 22 Kawauchi's training according to a poster on letsrun:
"He called it a "Race Week/non-Race Week" schedule. It's been discussed here
many times but somehow doesn't seem to penetrate the general consciousness.
It goes something like this:
Day 1 Long run
2- Time trial, 5-10 km
3- aerobic run
4- mid long aerobic run
5 Reps, something like 6x800, 3-4xmile, etc.
6 easy aerobic run
7 time trial, 5-10km (probably the distance you didn't do on Day 2. You
could also put some "fast, relaxed strides" onto on... 阅读全帖 |
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j******e
发帖数: 50 | 23 目前就做了这些和大家分享一下，还没有写到ceftaroline，大家有没有补充的呀
First Generation Cephalosporins
• best activity against gram positive aerobes, with limited
activity against gram negative aerobes
• Gram-positive: MSSA, penicillin susceptible, S.pneumoniae, group
streptococci, viridan streptococci
• Gram-netagive: E.coli, K.pneumoniae, p.mirabilis
Second Generation Cephalosporins
• slightly less active against gram-positive aerobes, but more
active against gram negative aerobe... 阅读全帖 |
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s*****W
发帖数: 117 | 24 copied from the big book.
Question:I find that running (or more accurately, jogging) at my MAF (
maximum aerobic function) is not fun for me. I feel under-challenged and
uninspired to work out at such a low level of intensity. I miss the fun and
freedom I feel running at higher heart rates and dislike hearing my heart-
rate monitor alarm beep as soon as I start moving at a pace that feels good
to me. But biking at my aerobic heart rate is much more fun for me since I
can sustain a more stimulati... 阅读全帖 |
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b***i
发帖数: 10018 | 25 那些公式220-age算maxHR，180-age算max aerobic HR，都是统计规律。
平均来说，max aerobic HR跟max HR差个40点。
新手可能差个50点以上，maxHR-50就变成anaerobic了。
老手(包括those who train too high too often)可能只差过30点，
也就是他说的their max will be very high，说的是max aerobic HR。
最后一句but without having any faster times不容易理解，
说的是如果你老是高心跳训练，你能忍受的aerobic心跳比普通人高，
但是这种训练不会让你在相同心跳(或者百分比)下跑得更快。
只有在max aerobic HR以下的心跳进行训练才能让你在相同心跳下跑得更快。
你的max HR可能很高，max aerobic HR确可能不是很高。（高不高也没那么重要）
就算我170心跳可以跑90分钟，我大多数情况在150以下的心跳训练的。
用保守一点的心跳来训练没有坏处。
//真唐 |
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c****n
发帖数: 468 | 26 和版大的75%max HR 差不多，用180公式
Calculating your maximum aerobic heart rate
1. Subtract your age from 180 (180-age)
2. Modify this number by selecting one of the following categories:
1.
If you have, or are recovering from, a major illness (heart disease,
any operation, any hospital stay, etc.) or if you are on any regular
medication, subtract 10.
2.
If you have not exercised before, or if you have been exercising but
have been injured or are regressing in your efforts (not showing mu... 阅读全帖 |
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l***h
发帖数: 9308 | 27 我记得以前给过一个术语链接在某个置项贴里面，可能归档了吧，再贴一下，新人不懂
的可以参考一下
http://www.runnersworld.com/community/forums/runner-communities
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here
with impunity; you probably think we're all speaking some strange language.
To follow along here, ... 阅读全帖 |
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W***i
发帖数: 833 | 28 算了，我还是再贴一遍，
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the interest of hel... 阅读全帖 |
|
l***h
发帖数: 9308 | 29 marathon pace
跑步黑话大全
Your friendly beginning runner's guide to .... runner's jargon. Cool
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the in... 阅读全帖 |
|
l****z
发帖数: 29846 | 30 WASHINGTON—Combining aerobic exercise and resistance training lowered blood
-sugar levels in people with Type 2 diabetes, a new study has found.
The same improvement in glycemic levels wasn't seen among patients who
performed aerobic exercise or resistance training alone, according to the
study, which will be published in this week's Journal of the American
Medical Association.
Patients who walked and lifted weights also lost more fat and trimmed their
waistlines more than people who did just on... 阅读全帖 |
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a******1
发帖数: 1519 | 31 Various exercises require a predominance of certain muscle fiber utilization
over another. Aerobic exercise involves long, low levels of exertion in
which the muscles are used at well below their maximal contraction strength
for long periods of time (the most classic example being the marathon).
Aerobic events, which rely primarily on the aerobic (with oxygen) system,
use a higher percentage of Type I (or slow-twitch) muscle fibers, consume a
mixture of fat, protein and carbohydrates for energy,... 阅读全帖 |
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o***n
发帖数: 416 | 32 大家知道，我一向对滥用MAF这个用法很反感。跑步有进步就说是MAF的功劳，没进展就
是时间不够长，非常误导人。听起来跟轮子的说法很像。
Phil Maffetone的大书里的poster boy Mark Allen原来就可以跑5分多的pace，只是成
天那样跑，一直没进展。后来加了aerobic的训练，效果好了很多，这个对搞三项的最
重要。因为骑车下来，身体里glycogen储备已经不多了，这时候aerobic的能力就非常
重要。但不要忘记他的pace本来就很快，肌肉已经非常强。如果肌肉不强的只练
aerobic，跑马到后来不会撞墙但非常可能要抽筋，剩再多glycogen也没用。我个人认
为像鸵鸟那样的跟AP效果不一定好，strength 和speed不够，所以到后来容易出状况。
搞三项的话应该还有效，但估计也没时间每周慢慢晃80迈了。
顺便提一下，在Mark Allen的网站也不提MAF(MAF其实就是Phil根据自己的名字拼凑出
来的）。Allen还是叫maximum aerobic heart rate，科学多了。他的定义是这样的:
1. Take 180
2. Subtrac... 阅读全帖 |
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d*i
发帖数: 9453 | 33 ☆─────────────────────────────────────☆
brightkelly (brightkelly) 于 (Sun Oct 14 18:20:56 2007) 提到:
我报了学校的general aerobics和biking班，那个aerobics跳过两次，觉得很轻松，我
想减大腿（因为都是肥肉）所以周四头一次去了biking class.跟aerobics不同的是，
biking班里就我一个亚洲女，而aerobics基本都是亚洲女生，以前从不知道biking课有
什么花样，上了一次才知道那么多变化...刚上完只觉着腿软，睡完一觉就疼得不行了
，到今天已经过了三天了，还是什么姿势呆着都疼。站着，坐着，躺着大腿都很疼。学
习也学不下去。
记得老师说上完biking要多做拉伸，可我没怎么做。会不会肌肉结块了...
谁给我指点下以后该怎么办。本人身高161cm,体重大约52kg.大腿相对上身胖。
☆─────────────────────────────────────☆
singa (瓦斯一号|我是中国人) 于 (Sun Oct 14 1 |
|
b***i
发帖数: 10018 | 34 Usually they when they talk about aerobic capacity, they mean vo2max, which
is the maximum amount of oxygen you can consume, and mainly improved in
vo2max interval sessions.
On the other hand, base/aerobic training does improve cardiovascular fitness
,
aka aerobic ability, which means the muscle can use oxygen and remove waste
more efficiently, by increasing the density of capillaries (small blood
vessels), mitochondria, and oxidative enzyme, etc. I think base training
does make you faster aerob... 阅读全帖 |
|
b***i
发帖数: 10018 | 35 I think the muscles and tendons can recover as soon as 2 weeks, as i can
sprint fast in two weeks. But the aerobic condition took more time to
recover.
You know you are aerobically less fit when you can't maintain the same
aerobic pace with the same HR for longer than a few miles, or when your pace
under certain aerobic HR is significantly slower than it did in your last
peak.
mile |
|
o***n
发帖数: 416 | 36 先恭喜PR，而且是在有风有坡的情况下。
至于训练，可以参考让白老大投靠的Brad Hudson的建议（我觉得有些一针见血）。原
话如此：
Pointing out that most running injuries are overuse injuries, he suggests
that runners often get caught into running the same pace, or the same
mileage. He recommends mixing in fartlek, hills, and changing from high,
medium and low mileage weeks: “The biggest thing is always change your
stimulus, all the time. Every day, a different system you are working.” Not
only will stagnation lead to injury, it will fail to produce result... 阅读全帖 |
|
y***r
发帖数: 1845 | 37 前段时间有个问题，如果一直按照MAF心率跑起来太累该怎么办？和大牛们讨论了一下
，最终是按照MAF-10左右低心率跑。又看了Hadd's doc，觉得应该低心率打基础，所以
我按照130心率跑。但什么时候MAF心率跑呢？
今天看Phil Maffetone文章这样说：
At some point in the training process, daily runs at a 5:30 pace, for
example, become physically demanding, and running at this pace for a period
of time during each workout is difficult. This is the time for alternating
hard-easy days or fartlek workouts—but at or below the maximum aerobic
heart rate. Another option is what I refer to as aerobic intervals, where... 阅读全帖 |
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v***s
发帖数: 1893 | 38 http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm
Stretching: The Truth
WHEN DUANE KNUDSON, a professor of kinesiology at California State
University, Chico, looks around campus at athletes warming up before
practice, he sees one dangerous mistake after another. “They’re stretching
, touching their toes. . . . ” He sighs. “It’s discouraging.”
STRAIGHT-LEG MARCH (for the hamstrings and gluteus muscles)Kick one leg
straight out in front of you, with your toes flexed toward the sky. R... 阅读全帖 |
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w*******y
发帖数: 60932 | 39 Just Dance 2
by UBI Soft
Platform: Nintendo Wii
List Price: $39.99
Price: $29.99
You Save: $10.00 (25%)
Your Shape Fitness Evolved
by UBI Soft
Platform: Xbox 360
List Price: $49.99
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Just Dance
by UBI Soft
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Gold's Gym Cardio Workout
by UBI Soft
Pla... 阅读全帖 |
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c***s
发帖数: 70028 | 40 李若彤
李丽珍
据香港媒体报道，TVB面对政府将发新免费电视牌照的竞争，积极储存弹药打仗，除了投得大型体育盛事播映权外，也成功邀得90年代女神李若彤和张慧仪出山，联同李丽珍、叶蕴仪和陈慧珊拍摄曾志伟监制的新剧《Aerobic Girls》（暂名），相对无线的一群新晋女星，这班女神应可留住观众。
久违了的李若彤和张慧仪终于出山了！她们将演出由曾志伟监制的首部无线剧、改编自韩国电影《阳光姐妹淘》的《Aerobic Girls》，此剧将于月底开工。原本剧集在本月初开拍，最初预计演员有毛舜筠、叶玉卿、邓萃雯，并曾找过差不多资历的夏文汐、余安安和陈秀雯等参演，但毛舜筠因档期不合而推掉，无线惟有考虑另一级别的女演员，早前已落实的有陈慧珊、李丽珍、叶蕴仪等，而处于半息影状态的李若彤和张慧仪也已答应回巢接拍此剧，无线将于明日举行记者会宣布阵容，并要求参与艺人要保守秘密。
李若彤长驻内地停产九年
《Aerobic Girls》讲述中学时的七公主，在25年后已为人妇、人母后再重聚，一起寻找青春回忆的故事，无线找来李若彤和张慧仪演此剧确有看头。李若彤近九年来零产量，最近的作品要数到04年跟曾志伟在内地合拍的... 阅读全帖 |
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l******l
发帖数: 2679 | 41 I am in this cycle:
http://www.mitbbs.com/article0/Weightlifting/30551275_0.html
I'd say: for bulking, you don't even need to do aerobic, or use it just
for short warm-up. For cutting, depending on individual, 50 to 50 usually
is OK. More important part as you know is calorie control. For me, I use
HIIT to replace aerobic. During my cutting, I averaged 4 hours of weights,
about 6 hours of aerobic per week. |
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f*******n
发帖数: 5241 | 42 还是抄书。
The Complete Guide to Sports Nutrition
How to eat for maximum performance
Anita Bean
About Fat Loss:
Key Points:
. Rapid weight loss can result in an excessive loss of lean tissue,
dehydration, and a reduction in aerobic capacity (up to 10%), strength and
endurance.
. Effective fat loss can be achieved by reducing calorie intake by 15%, this
will minumise both lean tissue loss and resting metabolic rate (RMR)
reduction.
. The recommended rate of fat loss is no more than 0.5kg/week.
. Carbo... 阅读全帖 |
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z********0
发帖数: 9013 | 43 http://www.bengreenfieldfitness.com/2012/01/how-to-do-endurance
So if you read the first six articles in this series, then you’ve learned
so far how to get nice shoulders, a better butt, a flat stomach and an
impressive chest. You’ve learned how to sculpt legs like Lance Armstrong
and how to look very, very good in a t-shirt.
But can you keep that amazing body and still do endurance sports…like
triathlon? After all, it’s pretty typical among the triathlon crowd to have
tiny arms, a thin neck, a ... 阅读全帖 |
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w***n
发帖数: 9040 | 44 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 hea... 阅读全帖 |
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w***n
发帖数: 9040 | 45 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 hea... 阅读全帖 |
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P****S
发帖数: 2457 | 46 By Daniel G. Amen, MD
My favorite physical activity is table tennis, which also happens to be the
world's best brain sport. It is highly aerobic and gets both the upper and
lower body moving in every which way — twisting, bending down low, reaching
up high, and shuffling from side to side. Plus, it gives your brain one
heckuva workout.
Also known as "ping-pong," the game is great for hand-eye coordination and
reflexes (cerebellum and parietal lobes). You have to focus (prefrontal
cortex) so you ... 阅读全帖 |
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b***i
发帖数: 10018 | 47 i agree that marathoners should improve their 800m speed, but i think the
improvement is more from the aerobic ability. 400m and 800m are not purely
anaerobic, the more fit you are aerobically, the more energy you can borrow
from your aerobic ability, which is more economical.
anaerobic. |
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y******n
发帖数: 4527 | 48 天气太热了，在室外跑很容易就心跳狂升，除非你起大早跑。可是如果起床就跑，就没
机会补水了，只能寄希望于中途喝水，否则如果距离长的话，最后容易脱水。
今天local温度104F，感觉像110F+，走路都热的不行，何况跑步。只好去gym用跑步机
完成任务。结果发现heat对心跳的影响太显著了，以后aerobic run、recovery run、
tempo run等等不太长的，打算在跑步机上解决了。
数据对比一下。上周日原定计划跑13 mile pace，我是按照心跳来选择pace的，结果只
跑了10.7迈就放弃了，因为已经感觉脱水了。在公园里跑，平均速度8:27 per mile，
平均心跳163，最大181。
今天10迈aerobic，在跑步机上。除去3迈热身，剩下的7迈平均pace大约8:30，平均心
跳139，最大151。
这里可以明显的看出heat的作用，差不多同样的pace，同样的距离，在户外跑的平均心
率要高出24，对应于我最大心率的12%，这直接就跨越了不同的训练区间。由此可见，
不太长的run，像recovery，tempo，aerobic，夏天最好还是猫在gym里，利 |
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p***r
发帖数: 4859 | 49 ☆─────────────────────────────────────☆
purity (purity) 于 (Tue Aug 2 22:43:13 2011, 美东) 提到:
我跑步的路径风景好，空气清新，每天跑跑步是一种享受，
路上有不少喜欢运动的同好，跑途中打个招呼笑一笑也蛮开心的，
可是，途中常遇到个无聊的男人让我怕了他，今天又让我不爽了。
其他人跟人打招呼蛮正常的，就这个每次都骑自行车的男人多话，
而且说话很不中听，例如：
“你跑得好快啊，我陪你跑好不好。”
“你不要跑步了，坐我自行车后面好不好？”
以前他跟我打招呼，我会礼貌回应一声，后来怕了他，
几个月一句Hi也不敢回，笑一笑，赶紧溜，怕他说些有的没的话。
今天又来了，说“你笑起来蛮甜的。”我赶紧跑掉，
他在我后面接着说“你喜欢不喜欢我跟你打招呼？”
有比这更无聊的吗？跑步很愉快，就怕遇到爱说无聊话的人。
☆─────────────────────────────────────☆
LaoNiuGe (A Niu) 于 (Tue Aug 2 22:48:22 2011, 美东) 提到:
哈哈... 阅读全帖 |
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M*****0
发帖数: 319 | 50 新新人逛跑版，看到大牛们高谈阔论BQ, MAF等等，实在是一头雾水。也不好意思发问
，怕被鄙视。
收集了一些新名词，以后也可以滥竽充数了。
"The easy run" or a "recovery run" is simply a run at an easy pace done for
recovery purposes or just simply enjoyment. Most of a beginner’s runs
should be easy runs. These runs improve a runner’s aerobic conditioning.
The intensity of these runs should permit conversing using complete
sentences (60-75% of your maximum heart rate).
"Jogs" usually refer to slow running done to recover between intervals.
"Long Runs" are typicall... 阅读全帖 |
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