s*********4
发帖数: 3362 | 1 runnersworld介绍的方法比较难操作觉得.
Sports science laboratories often use a graded treadmill run to establish
MHR. The speed of the track is gradually increased until you can no longer
keep up, and your heart rate at this point is assumed to be your MHR.
However, findings from Oslo have suggested that a combination of short runs
will give you higher readings still, and this would seem to be your best
option. Run as fast as you can evenly for three minutes (ideally on a
treadmill), rest with two or three minutes gentle running, and then repeat
your three-minute maximal run. During the second run you should get a higher
MHR value than with any other method, though use your monitor to take
readings throughout it, as your heart rate may peak before the end (see
below). Shorter, faster bursts dont appear to work, as the leg muscles then
become exhausted before the cardio-respiratory system. | s*********4
发帖数: 3362 | 2 找到一个答案了
There are many ways to find your max HR....one is to go run a 5K race, then
sprint the last half mile, look at your HRM and add 5. This is as close as
you will get. Here is one that was given to me by a cycling coach/pro-
triathlete/Olympic cyclist... ----------------------------------------------
---------- This test should be performed after a recovery day or day off to
ensure the athlete is ready to put forth an honest and maximal effort. Warm
up for 10 minutes. Then run strong and aerobically for another 10-20 minutes
. Then jog easy for several minutes at 60-70%. Then complete 2 sets of: 10x(
:10 @ 90-96% with :20 easy jog); 2:00 easy jog between sets. 90-96% HR is
similar to a 3k-5k race, so you are running hard but not quite all out. You
do not want to run all out on these short 10-second sprints. On the last
repeat of the second set, instead of running at 90-96% for :10 you will run
for 2:00 all out. For these 2 minutes, you are running as hard as you
possibly can. At the end of the 2:00, watch your HR monitor to see where
your HR peaks. Then add 5 beats to that. This is your working Max HR from
which you can compute your HR zones. To compute your HR zones, subtract your
resting from your max, take your percentages, then add back in your resting
. So 186 MaxHR---50 Resting HR---find 70% of Max. 186-50=136 136X.70=95.2 95
.2+51=145.2 (70% MHR) | M**u
发帖数: 10158 | 3 attend a 5k race, push yourself
add 5 beat for your maximum
runs
higher
then
【在 s*********4 的大作中提到】
: runnersworld介绍的方法比较难操作觉得.
: Sports science laboratories often use a graded treadmill run to establish
: MHR. The speed of the track is gradually increased until you can no longer
: keep up, and your heart rate at this point is assumed to be your MHR.
: However, findings from Oslo have suggested that a combination of short runs
: will give you higher readings still, and this would seem to be your best
: option. Run as fast as you can evenly for three minutes (ideally on a
: treadmill), rest with two or three minutes gentle running, and then repeat
: your three-minute maximal run. During the second run you should get a higher
: MHR value than with any other method, though use your monitor to take
| d******0
发帖数: 22800 | | b*****l
发帖数: 2903 | 5 my way: find a hot day, 90F, run a easy 2 miles to warm up, then a 100m all
out sprint, add 5 to final HR.
runs
higher
【在 s*********4 的大作中提到】
: runnersworld介绍的方法比较难操作觉得.
: Sports science laboratories often use a graded treadmill run to establish
: MHR. The speed of the track is gradually increased until you can no longer
: keep up, and your heart rate at this point is assumed to be your MHR.
: However, findings from Oslo have suggested that a combination of short runs
: will give you higher readings still, and this would seem to be your best
: option. Run as fast as you can evenly for three minutes (ideally on a
: treadmill), rest with two or three minutes gentle running, and then repeat
: your three-minute maximal run. During the second run you should get a higher
: MHR value than with any other method, though use your monitor to take
| S*********g
发帖数: 7653 | |
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