c****n
发帖数: 468 | 1 what goes around comes around
我又重新青睐LSD Long slow distance (LSD)啦，哈哈
“LSD isn't just a training method. It's a whole way of looking at the
sport. Those who employ it are saying running is fun -- all running, not
just the competitive part which yields rewards.” -- Joe Henderson | s*********r
发帖数: 729 | 2 这个slow的标准是什么呢？
【在 c****n 的大作中提到】
: what goes around comes around
: 我又重新青睐LSD Long slow distance (LSD)啦，哈哈
: “LSD isn't just a training method. It's a whole way of looking at the
: sport. Those who employ it are saying running is fun -- all running, not
: just the competitive part which yields rewards.” -- Joe Henderson
| m**k
发帖数: 18660 | 3 haha. nice. 这次搞多大base?
【在 c****n 的大作中提到】
: what goes around comes around
: 我又重新青睐LSD Long slow distance (LSD)啦，哈哈
: “LSD isn't just a training method. It's a whole way of looking at the
: sport. Those who employ it are saying running is fun -- all running, not
: just the competitive part which yields rewards.” -- Joe Henderson
| l***o
发帖数: 81 | 4 我的标准：边跑边打电话，声音对方可以接受。
【在 s*********r 的大作中提到】
: 这个slow的标准是什么呢？
| c****n
发帖数: 468 | 5 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 much
improvement), or if you often get colds or flu, or have allergies, subtract
5.
3.
If you have been exercising for up to two years at least four times a
week without any injury, and if you have not had colds or flu more than once
or twice a year, subtract 0.
4.
If you have been exercising for more than two years without any injury
, have made progress, and are a competitive athlete, add 5.
For example, if you are 30 years old and fit into Category b:
180 - 30 = 150, then 150 - 5 = 145 beats per minute.
This is called your maximum aerobic exercise heart rate. In this example,
exercising at a heart rate of 145 beats per minute will be highly aerobic,
allowing you to develop maximum aerobic function. Exercising at heart rates
above this level will add a significant anaerobic component to the workout,
and develop your anaerobic system, exemplified by a shift to more sugar
burning and less fat-burning. If you prefer to exercise below your max
aerobic heart rate, you will still derive good aerobic benefits, but
progress at a slightly slower pace.
The only exceptions for this formula are for people over the age of 65, and
those under the age of 16.
【在 s*********r 的大作中提到】
: 这个slow的标准是什么呢？
| c****n
发帖数: 468 | 6 一直到明年夏天吧。。。
【在 m**k 的大作中提到】
: haha. nice. 这次搞多大base?
| b***i
发帖数: 10018 | 7 著名的Maffetone formula。算出来我的MAF HR是150(80%)，还是蛮快的了，不能天天
都这样跑。以MAFHR-20=130(70%)作为base还差不多。
【在 c****n 的大作中提到】
: 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
| T****a
发帖数: 4651 | 8 Haha, another Maffetone disciple. what's you pace at maximum aerobic HR?
【在 c****n 的大作中提到】
: what goes around comes around
: 我又重新青睐LSD Long slow distance (LSD)啦，哈哈
: “LSD isn't just a training method. It's a whole way of looking at the
: sport. Those who employ it are saying running is fun -- all running, not
: just the competitive part which yields rewards.” -- Joe Henderson
|
| c****n
发帖数: 468 | 9 这个是最大值，但不是说你每天都按这个最大跑吧？
【在 b***i 的大作中提到】
: 著名的Maffetone formula。算出来我的MAF HR是150(80%)，还是蛮快的了，不能天天
: 都这样跑。以MAFHR-20=130(70%)作为base还差不多。
| b***i
发帖数: 10018 | 10 嗯，明白。我的base training一般是每周两次MAF的MLR，一次MAF-20 upto MAF的long
run，其他都是MAF-20以下的easy/recovery，靠谱不？
【在 c****n 的大作中提到】
: 这个是最大值，但不是说你每天都按这个最大跑吧？
| | | b***i
发帖数: 10018 | 11 how do you get that pace? run 5 miles at MAF, keep the heart rate, allow the
pace to slow down?
【在 T****a 的大作中提到】
: Haha, another Maffetone disciple. what's you pace at maximum aerobic HR?
| T****a
发帖数: 4651 | 12 //blush
i haven't officially done a MAF test yet. I plan to do it on my treadmill,
warm up 1 mile, then stay at the target HR for 5 miles. yes, if i have to
slow down or speed up in order to keep that HR, then that's what i'll do.
4 months ago, it was inconceivable i could do this test using this formula,
but it's actually seems feasible now.
the
【在 b***i 的大作中提到】
: how do you get that pace? run 5 miles at MAF, keep the heart rate, allow the
: pace to slow down?
| c****n
发帖数: 468 | 13 嗯 我看中，哈哈
以前也没有跟心率联系起来的经验，不过我觉得这个MAF的MLR，估计就是Lydiard里面
的maximum
steady-state 有氧跑了吧？
我自己还在实践摸索啊，真的希望tuoniao等有经验的人多分享些。
现在140HR只能跑9:3x, 我觉得这个状况，跑到MAF差别也不大，没有多大意义吧？所以
我也不太在
乎，反正慢慢跑就好了。
long
【在 b***i 的大作中提到】
: 嗯，明白。我的base training一般是每周两次MAF的MLR，一次MAF-20 upto MAF的long
: run，其他都是MAF-20以下的easy/recovery，靠谱不？
| c****n
发帖数: 468 | 14 我计划测试了，可是几次不是忘了HRM，就是忘了带表。。。
treadmill,
to
do.
formula,
【在 T****a 的大作中提到】
: //blush
: i haven't officially done a MAF test yet. I plan to do it on my treadmill,
: warm up 1 mile, then stay at the target HR for 5 miles. yes, if i have to
: slow down or speed up in order to keep that HR, then that's what i'll do.
: 4 months ago, it was inconceivable i could do this test using this formula,
: but it's actually seems feasible now.
:
: the
| b***i
发帖数: 10018 | 15 我们这里的gym很闷热...HR比室外要高不少。
在室外，我140HR大概可以跑到7:40-7:50/mi左右。很久没有跑过150HR了。
,
【在 T****a 的大作中提到】
: //blush
: i haven't officially done a MAF test yet. I plan to do it on my treadmill,
: warm up 1 mile, then stay at the target HR for 5 miles. yes, if i have to
: slow down or speed up in order to keep that HR, then that's what i'll do.
: 4 months ago, it was inconceivable i could do this test using this formula,
: but it's actually seems feasible now.
:
: the
| R*****s
发帖数: 41236 | 16 wow, nice, 学习了！
【在 c****n 的大作中提到】
: 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
| R*****s
发帖数: 41236 | 17 wow, vely vely fast ah..
【在 b***i 的大作中提到】
: 我们这里的gym很闷热...HR比室外要高不少。
: 在室外，我140HR大概可以跑到7:40-7:50/mi左右。很久没有跑过150HR了。
:
: ,
| s*********r
发帖数: 729 | 18 多谢多谢，这个答案非常专业详细。
【在 c****n 的大作中提到】
: 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
|
|
