今天發(fā)了個(gè)關(guān)于心率表的帖子，其中有一樓是Heart Rate Training Zones（心率訓(xùn)練區(qū)間），我用了點(diǎn)時(shí)間翻譯了一下，給大家參考。
Heart Rate Training Zones（心率訓(xùn)練區(qū)間）
The key to training with a heart rate monitor is a basic understanding of the concept of heart rate training zones. These training zones are often expressed as percentages of your maximum heart rate. Note the percentages which define the zones are approximate only. They are not cast in stone and can vary quite a lot from individual to individual. Threat them as useful starting points and modify them to suit your own situation.
（使用心率表訓(xùn)練的關(guān)鍵是理解心率訓(xùn)練區(qū)間的概念。心率訓(xùn)練區(qū)間通常使用最大心率的百分之多少來表示。需要注意的是用來定義各個(gè)區(qū)間的百分比僅為近似值，他們不是固定不變的，可以存在較大的個(gè)體差異。把以下表格內(nèi)的區(qū)間當(dāng)作是初始的參考，并適當(dāng)修正變成適合自己的區(qū)間方案）
Table: Heart Rate Training Zones （表格：心率訓(xùn)練區(qū)間）
| % of Max Heart Rate（最大心率百分比） |
Type of Metabolism （新陳代謝類型） |
Training in This Zone is Good For（心率訓(xùn)練區(qū)間適合運(yùn)動(dòng)） |
| 50 - 60% |
Aerobic Fat
（有氧，脂肪）？
|
Getting Fit, Warming Up, Burning Fat
健身熱身燃脂
|
| 60 - 70 % |
Aerobic (mainly Fat, some Carbohydrate)
（有氧，主要是脂肪，一些碳水化合物）
|
Burning Fat
Losing Weight
（燃脂，減重） |
| 70 - 80 % |
Aerobic (mainly Carbohydrate, some Fat)（有氧，主要碳水化合物，一些脂肪） |
Building Aerobic Endurance （提高有氧耐力）
|
| 80 - 90 % |
Aerobic / Anaerobic Threshold （有氧，無氧臨界） |
Raising Lactic Threshold （提高乳酸門檻） |
| 90 - 100 % |
Anaerobic Carbohydrate
（無氧，碳水化合物）
|
Increasing Maximum Aerobic Capacity （提高最大有氧能力） |
Let me give some examples. （幾個(gè)例子看一下）
Let's say that you have not exercised for years and you want to start doing it again. You would start training at the 50 to 60% max heart rate zone. This is easy and gentle training which is great for beginners to keep healthy and fit. For experienced exercisers, this zone is often also used for warming up.
（如果常年沒有運(yùn)動(dòng)，你應(yīng)該在50-60最大心率區(qū)間訓(xùn)練。這是對(duì)初始者來說容易和溫和的區(qū)間去保持健康和健身。對(duì)于經(jīng)常運(yùn)動(dòng)的人，這個(gè)區(qū)間經(jīng)常用來熱身。）
If the main goal of your training is to lose weight, then you would want to train at an intensity so that you burn off a lot of body fat while you are exercising. You can choose to exercise either in the 50 to 60% or in the 60 to 70% max heart rate zone. Remember that if your aim is to lose weight, your training duration plays also a very important role. You should train for a minimum of an hour, preferably longer to get the most out of your training. It is not just a matter of training at the right zone. You should also ensure that you burn slightly more calories than you take in from your diet.
（如果你訓(xùn)練的主要目標(biāo)是減重，你希望有強(qiáng)度的訓(xùn)練來燃燒身體內(nèi)的脂肪。你可以選擇在50 - 60%或60 - 70 %最大心率區(qū)間訓(xùn)練。記住你的目標(biāo)是減重，你的訓(xùn)練時(shí)間就顯得尤為重要。至少應(yīng)達(dá)到一個(gè)小時(shí)，更長(zhǎng)的時(shí)間可以達(dá)到更好的訓(xùn)練效果。在合適的心率區(qū)間訓(xùn)練不是減重的唯一要素，你同時(shí)應(yīng)該確保消耗的熱量高于你進(jìn)食的熱量。）
If your main goal is to train for an endurance event, say, a half marathon, you would be aiming to train at the 70 to 80% max heart rate zone. Training at this zone improves your aerobic endurance i.e. the ability to do prolonged exercise without fatigue.
（如果你的目標(biāo)是參加耐力賽，比如半程馬拉松，你就應(yīng)該在70 - 80 %最大心率區(qū)間訓(xùn)練。這個(gè)區(qū)間訓(xùn)練能夠提升你的有氧耐力能力（長(zhǎng)時(shí)間運(yùn)動(dòng)卻無疲勞感）。）
If your goal for the current session is to train your body to increase your lactic threshold i.e. delay your transition from aerobic to anaerobic metabolism so that you can stay aerobic for longer and at higher intensities, you would aim to train at the 80 to 90% heart rate zone. Example: If your lactic threshold was 80% of your maximum heart rate and, after consistently training in this zone, you managed to increase it to 90% of your maximum heart rate, you would notice a very significant improvement in your endurance performance.
（如果你目標(biāo)是提高身體的乳酸門檻，即推遲身體由有氧狀態(tài)到無氧代謝狀態(tài)，保持更長(zhǎng)時(shí)間的無氧運(yùn)動(dòng)狀態(tài)和保持更高運(yùn)動(dòng)強(qiáng)度的無氧運(yùn)動(dòng)狀態(tài)，你應(yīng)該在80 - 90 %最大心率區(qū)間訓(xùn)練。比如：如果你的乳酸門檻是80 %最大心率，經(jīng)過持續(xù)一段時(shí)間在80 %最大心率區(qū)間訓(xùn)練，你努力把乳酸門檻提升到90 %最大心率，你就會(huì)發(fā)現(xiàn)自己耐力得到顯著提升。）
If you are already very fit and the goal of your session is to improve your capacity for peak performance, then you may decide to train at the 90 to 100% max heart rate zone, for short durations. Training in this zone can be used also to increase your maximum aerobic capacity (VO2 Max). Training in this zone is usually done via interval workouts. For example, if you are a competitive runner, you will sometimes train in this zone to increase your raw speed and sprinting capability, as sometimes these are what it takes to win a close race, even in a long distance event. Note that training in the 90 to 100% zone should only be done by fit athletes with no history of cardiovascular diseases.
（如果你已經(jīng)非常健美，你的目標(biāo)是提升極限運(yùn)動(dòng)能力，你可以決定短暫的在90 - 100 %最大心率區(qū)間訓(xùn)練。（估計(jì)大負(fù)荷訓(xùn)練有一定副作用，強(qiáng)調(diào)了短時(shí)間）在這個(gè)區(qū)間還能夠提升最大有氧運(yùn)動(dòng)能力。這個(gè)區(qū)間通常采用間歇式訓(xùn)練。例如，如果你是一個(gè)競(jìng)賽選手，你可以在這個(gè)區(qū)間訓(xùn)練，一提高你的峰值速度和沖刺能力，這有助于贏得close race（不知什么意思），甚至長(zhǎng)距離比賽。需要注意的是，只有健美的運(yùn)動(dòng)選手能在90 - 100 %最大心率區(qū)間訓(xùn)練，有任何心血管歷史的人也不適合這個(gè)區(qū)間的訓(xùn)練。）（一句話，普通人別瞎搞，會(huì)搞壞身體的）
總結(jié)就是，要減肥，控制飲食、心率和時(shí)間，一起加油。 |
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