A******e
发帖数: 3373 | 1 唉，吴老师抓住你问个问题。
我最近发现这个步频好像还是需要调整。我今天故意降低步频到160，结果心率又下调2
-3 bpm。我觉得步频还是要跟速度挂钩。这个180的cadence，对我而言，恐怕真的要
7mph以上才是最佳步频。
元芳你怎么看？ |
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m*******o
发帖数: 1065 | 2 请问11.5min/mile的慢跑适合听多少bpm的呢。。。 |
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A******e
发帖数: 3373 | 3 休息不好心率会偏高
至于是不是要降速慢跑，这要看你跑步的目的，心率偏高的幅度，还有就是你的身体状
况。我一般周一squat，周二早上腿根本就是酸的，跑步5麦心率比正常情况下高6-8
bpm，不过我是不减速的。 |
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A******e
发帖数: 3373 | 4 5分钟降到130？seriously，你需要减速，而且要跟医生咨询下。
正常人在剧烈运动后，一般来说，心率如果超过140，那么cool down的第一分钟内心率
应该降低至少12 bpm。我一般第一分钟降低25，第二分钟降低10-12，5分钟过后心率会
在100到105之间。 |
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g***e
发帖数: 1241 | 5 还是ncaa某人马甲？从来没有在basketball看过 |
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g***e
发帖数: 1241 | 7 chinanews和军事版有封禁消息，估计是混1区的 |
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o*******r
发帖数: 4921 | 9 bpm -- beat per minute。 脉搏
spm是step per minute， 每分钟180步是比较适中的步频，跟你的心率没关 |
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s***a
发帖数: 4921 | 10 http://www.sina.com.cn 2009年11月11日08:42 人民网
近年来，欧美流行一种听着音乐去跑步的运动时尚。据美国MSN网站近日报道，音乐
与运动之间有着千丝万缕的联系。听着音乐运动，不但能提高运动效率，而且还能调节
你在运动时的心情。
英国布鲁内尔大学的运动心理学家科斯塔斯-卡拉吉奥吉斯经过20年的研究发现，歌
曲的4个方面决定它对运动的影响力：节奏、音感、文化内涵及文化交流。前两个是内在
因素，取决于音乐每分钟的节拍数和音调的悦耳程度。后两个是外部因素，它们和运动
者的音乐知识、个人喜好的风格有关。卡拉吉奥吉斯认为，每分钟的节拍数（BPM）在1
20—140之间的音乐是运动的首选，因为这样的节奏不仅与人的心跳速率吻合，还可以让
锻炼者产生“美的感受”。在满足后两个外在因素的前提下，选择这样的音乐有助提高
锻炼效率。
另外，科斯塔斯近期发表在《体育运动心理学杂志》的一份研究表明，运动节奏与
音乐旋律同步可以让运动者需氧量减少7%；激励感强的音乐具有瓦解疲劳的功能，它能
将运动者的耐力提高15%。 |
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t******y
发帖数: 1352 | 11 本人喜欢是要节奏感强，又不能是heavy metal般太闹
bpm范围在 160 -180
配器不能简单，要有旋律感
从俺的playlist里大概划拉了点儿
warm up:
Far Away - Libera 童声
Walking In The Air - Celtic 女声
The Prayer - Chlo Agnew (Celtic Woman)
Gladiator - 电影音乐节选
Pirates of the Caribbean - 电影音乐节选
On the track:
Beyonce - Halo 160bpm
Avril Lavigne - Girlfriend 164bpm
Celine Dion - Naked 168bpm
Spice Girls - Viva Forever 170bpm
M.I.A. - Paper Planes 172bpm
Christina Aguilera - Candyman 173bpm
Akon - Be with you (R.E.E.O Mix)174bpm
.....................
cool down: |
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l***h
发帖数: 9308 | 12 刚发现HRmax 190可能不对，前一阵跑interval跑到过195，如果以195计算的话，下面
bpm要增加3-4.
今天跑13迈，降低了1分pace，果然心率降下来了，平均心率从以往160+降到140，最大
心率从170+降到160。
测心率的胸带，我的松点紧点影响不大。有一阵也不戴，现在过渡期，变化频繁，经常
戴了 |
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l***h
发帖数: 9308 | 14 一直忘记测rest heart rate，原来睡觉前曾经测过，大概55-60的样子。据说应该在睡
醒后，不要有任何动作的情况下测量。
昨晚睡觉前，戴上305实时测试了一下，半夜醒来后，就把带子摘了。不到2个半小时，
平均52bpm，最低47bpm。
不知道是我的原因，还是我这个305的问题，不管跑步还是静止情况，基本上到10分钟
的时候，都要peak一下 |
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l***h
发帖数: 9308 | 16 不可能吧，这2小时睡的死沉死沉的，好像一个中大奖的梦都没有 |
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l***h
发帖数: 9308 | 19 ft, 春梦的心率图要这样，我的佛学造诣就太高了 |
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c*****y
发帖数: 63 | 20 有的人睡觉的时候会间歇颤动一下，你是不是就是这样啊？ |
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s********a
发帖数: 327 | 21 简单，不就是每10分钟溜出一个“P”么？（KIDDING：） |
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l****g
发帖数: 1705 | 22 弱问一下啊
resting heart rate不是应该早晨一睁眼睛测么？
还是因为以前没有garmin这么先进的玩意，所以才要一睁眼就测？ |
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l***h
发帖数: 9308 | 23 睁眼测主要是考虑方便性吧，理想静态心率，应该是睡眠状态的动态的最低平均值 |
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T****a
发帖数: 4651 | 24 The strangest thing is that it correctly reads my resting HR (around 60 bpm)
. Maybe the HRM is good and I just have a WACKY heart? |
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R*****s
发帖数: 41236 | 25 好像就是最大心跳不准， 不知道为什么。。。用之前最好在那个带子上涂点水。。。
bpm) |
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b***i
发帖数: 10018 | 26 did you look at the graph? if it's something like this, then you know for
sure it's inaccurate.
bpm) |
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g*****r
发帖数: 4444 | 27 80%maxHR。。。
很窘，今天早上测了一下静止心率，55 bpm。。唉，我年轻的时候曾经静止心率到50以下。 |
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T****a
发帖数: 4651 | 28 I can reach 122 bpm even by walking, maybe I should seriously consider
walkathon instead of running a marathon :-(
marathon |
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T****a
发帖数: 4651 | 29 you guys are incredible!
i've started to wear HRM since early this month, struggled to keep HR down at
each run. the best I could do was 139 bpm for a single mi, and 143 avg for
8 mi. i start to feel that i can run a bit faster after 4 miles at the same
HR. and also the runs do not tire me at all which has helped me to increase
weekly mileage and not feeling over-trained |
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T****a
发帖数: 4651 | 30 i did walk if HR reached 155, that was how i got 143 avg. it normally
happens in the 1st mile when HR swings more.
thinking back,i probably trained in the 160-170+ bpm range all along, no
wonder i hit the wall a year into training. still, i haven't seen my pace
increase under the same HR. keep tell myself be patient |
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T****a
发帖数: 4651 | 31 respectfully disagree :-)
when i first started to use HRM over a month ago, mine HR was sometimes >
over 200 bpm (now i think it's artifact). not that long ago, a friend's
friend who had a near BQ marathon last year suddenly died of massive heart
attack. so i was very concerned about my MAX HR and searched internet for
any clue like crazy.
what i found out was that HR is highly individual, it varies among people of
the same age, race, gender. so the 220 -age formula doesn't work for
everyone, ev |
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T****a
发帖数: 4651 | 32 understood. then i'd suggest a western doctor to perform ECG/EKG and stress
test. not sure transitional chinese medicine is the 1st choice.
1st he needs to make sure the 210 bpm reading is not an artifact. |
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T****a
发帖数: 4651 | 33 Before Maffetone method, I was more or less following FIRST training
schedule for HM - 3 runs a week (long, tempo/interval, easy) for about
20 mpw, because it fits into my busy life, and I had success running my
1st HM.
Then I hit wall this year because of a variety of injuries. I realize
lacking a solid base is perhaps my biggest problem. But how do I put in
more miles without getting further injured? In comes Maffetone - run at
a slower pace guided by HR. By his simple formula, ~140 bpm would |
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z********0
发帖数: 9013 | 34 what's your HRM? Garmin 305? Can it give stable readings?
My omron always drifts by +/- 10 bpm or more, very annoying. |
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w********6
发帖数: 12977 | 35 我替Baiji算了，如下：
Your target marathon finish time is: 3:10:59 h sign in...
Your average marathon pace is: 7:17 min/mile
Your "Negative Split" of each section: +2.5% / +1.1% / +0.0% / -1.4%
Your average heart rate during the race is: 166 bpm (beats per minute)
In order to achieve this target finish time, you must complete an extensive
marathon training (see also the provided training plans). You should
regenerate sufficiently before the marathon (up to 2 weeks) and pace your
mar |
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d*********6
发帖数: 6115 | 36 The MARCO strategy was created for your marathon according to your
performance inputs.
Your target marathon finish time is: 3:08:48 h sign in...
Your average marathon pace is: 7:12 min/mile
Your "Negative Split" of each section: +2.5% / +1.1% / +0.0% / -1.4%
Your average heart rate during the race is: 193 bpm (beats per minute)
In order to achieve this target finish time, you must complete an extensive
marathon training (see also the provided training plans). You should
regenerate suff |
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b***i
发帖数: 10018 | 37 Recently i was looking at solar radiation data in local weather history, i
found out that besides temperature and humidity, when solar radiation goes
beyond 200watts/m^2, my running performance becomes affected, my HR will
start to climb up a few bpm every mile under the same pace. 70F with
overcast weather is noticeably better than 70F under 200watts/m^2 or more.
In a sunny summer day here, SR will go up to 200watts/m^2 around 7:30AM, up
to 900watts/m^2 at noon. In a sunny winter day here, SR w |
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g*****r
发帖数: 4444 | 38 you can add 5 bpm to your 5K all-out MHR, so in your case, it's likely 205. |
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b***i
发帖数: 10018 | 39 这个测试很学术，有不少有意思的信息，所以就转过来了。
其中一段:
The tester said my anearobic capacity was pretty good. I told him I haven't
run anaerobically since November, and that I've been working exclusively
below 128 bpm. He was surprised, as he thought from the test that I've been
doing a lot of anaerobic work.
【 以下文字转载自 Fitness 讨论区 】
发信人: gleaner (gleaner-cat person), 信区: Fitness
标 题: Re: 也说有氧，无氧
发信站: BBS 未名空间站 (Wed Aug 25 15:12:31 2010, 美东)
I've seen a very nice test.
http://www.runningahead.com/groups/LOWHRTR/Forum |
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g********s
发帖数: 1969 | 40 5:40am出发。一出门就觉得不对，又闷又热。跑回家后查天气， 跑期间～ 80F
照惯例饶社区跑。跑一圈～6.5英里。1英里内有一长的缓坡，上去后心跳就下不来了，
一直在145左右。第6英里是一陡
坡，HR直接奔至160。沿路有两个饮水处，每次都喝5－6口，并灌满随身的8OZ瓶子。
第一圈还好，就是太热，衣服很快就湿了。好处是有路灯，车少，可在马路上跑。
第二圈，天渐渐亮了，也有些小风，跑得比第一圈爽多了。可HR还是下不来。很担心跑
不下来，会象第一个20miles，最
后2miles痛苦的连滚带爬还暴晒着回家。
第三圈，决定反方向来一圈，可以避开陡坡，偷懒呀。最后2miles还是苦啊，热啊，怎
么缓坡也这么难受。。。
终于跑完了。总共 3:16:08, avg pace 9:48, avg HR 145bpm, max HR 160 bpm
天啊，快点凉快吧！让我也跑爽一次， 也好 BSO ！
顺便问个问题。20miles long run，你们是前一夜多吃？还是早起吃早饭？还是早饭少吃点？还是随身带bar／gel？实在
不能更早起来吃早饭了。 |
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b***i
发帖数: 10018 | 41 warm up, then run 3x600m up a moderate hill, say 6%, jog back down in
between.
if you run them all out, your heart rate should be within 2-3 bpm of maximum
by the end of the third rep... |
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w********6
发帖数: 12977 | 43 自从开始认真使用和关心跑步心率，我有下面的感触：
1. 版上不少同学跑步太猛，实际上如果你平均跑心率在HRmax85%以上的话，长期以来
已经是
overtrain了，受伤啥的不说，进步也不是最佳的。
大家虽然看到王欢喜野兽一样的训练，没有想到他已经跑了那么多年了，看到baiji突
飞猛进，也没
有想到他其实和王欢喜一样，真正跑步的平均心率已经不高了。
所以说，speed play, 包括 tempo, fartlek, interval, mile/800 repeat, 这些不能
太多，更主要的是，easy run 和 long run 不能太快。
2. 俺跑LHR，虽然没啥突破，但是感觉跑步更very enjoyable，所以我认为特别是不在
为比赛训
练期间，easy run 应该还分成 LHR 和 稍微push 的 easy。
3. 心率太低也有问题。昨天我们这里傍晚还挺热，有 78度，我准备跑个 130 bpm 的
LHR 13
迈，pace是 9分钟，结果第三迈结束碰上一个小伙子，就跟上了，他跑土路，我跑水泥
自行车道。
发现他是 8分半的pace，我就加速跟上。 后来他 |
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s*******s
发帖数: 501 | 44 I googled this
http://wiki.answers.com/Q/How_fast_is_a_normal_heart_beat
It depends on your gender, age, and physical conditioning. In general, a
normal resting heart rate for an adult is between 70-80 beats per minute
with women tending to have a slightly higher heart rate than men. Also
children and the elderly tend to also have a higher rate that can be as high
as 100 bpm. The other factor is if you are physically fit. The more aerobic
exercise you do the more your heart rate tends to be lowe |
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J***n
发帖数: 210 | 45 看到首页有关心律的讨论，看到大家心律都这么低。
你们看看我这个跑步记录，为什么心律这么高？
可以看到，我就是早上起来围着小区跑了一圈，10分多的PACE，最高203，平均178.
The percevied effort was about medium. I took it easy did not push myself.
Does this look abnormal to you? 203bpm at 10+ minute pace?
The rate does go back to normal reasonaly quick after I stopped. It reached
110-120 bpm range after about 2 minutes. |
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j***y
发帖数: 5098 | 46 10:00的pace跑了9.66mi，avg bpm 144，本来计划12mi的，右膝伤有复发的征兆，不得
不中止 |
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j***y
发帖数: 5098 | 47 Oct 30, 10:00左右的pace跑了13mi，avg bpm 144，PR了
其实我不是很care速度或者距离，或者还没到care的时候，
现在的目的很简单：
1， 不要受伤；
2， 减肥
现在看来，都已经达到了。偶尔跑完之后，膝盖会疼，但第二天就完全感觉不到了。在
戴上护踝跑步之后，脚腕也不疼了。一个月的高强度训练下来，体重从70kg减到了64kg
，以前的西裤又可以拿出来穿了，争取一个月之后减到60kg |
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j**h
发帖数: 1230 | 50 今天试用，耳机很轻便，Free down load的music is perfect for me to adjust to
180 bpm. 多谢！
load. |
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