1

HEART RATE-BASED TRAINING TOOLS

（基于心率的訓(xùn)練工具）

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Before you can begin training by heart rate, you’ll need the right tech to measure it with. This way, you’ll be constantly aware of your beats per minute (BPM) – the essential metric for this type of training.

在開始進行基于心率的訓(xùn)練之前，你首先得有個技術(shù)來測量它。這樣，你就能不間斷地知道你自己的每分鐘心跳次數(shù)，這是做這種類型訓(xùn)練的基本度量工具。

There are a couple of different options when it comes to heart rate monitors. You can wear one on your chest, your arm, or your wrist. So how do they differ?

就心率監(jiān)測而言，有好幾種方法。你可以戴一條胸帶，臂帶，腕帶，他們有什么區(qū)別呢？

The classic chest strap uses an electrocardiogram (ECG) to measure your heart rate. It can then be connected to a combination of devices, including your sports watch, bike computer, fitness app, and/or gym equipment to give you a real-time measurement of your heart rate.

經(jīng)典的胸帶用一個ECG（心電圖）的方法來測量你的心率。它可以通過連接裝置接到設(shè)備上，諸如你的運動手表，單車小電腦，健身app，以及健身設(shè)施，給你一個實時的心率測量。

The arm strap works in a similar way with your devices but uses optical heart rate tracking instead – just like the fitness watch on your wrist. Your watch differs from the chest and arm straps in that you don’t need any other devices because all the information you need for checking your heart rate is right there on the screen.

臂帶需要與你的設(shè)備同步工作，但它用的是光學(xué)心率追蹤技術(shù)，與你手腕上戴的運動表是一個道理。你的運動表與你的胸帶或者腕帶不同之處，在于有了腕表，你不再需要其他任何設(shè)備了，你就看手表的屏幕上，就可以知道你想知道的關(guān)于你心率的信息了。

2

WHAT ARE HEART RATE ZONES?

（關(guān)于心率區(qū)間）

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So now you have your tech sorted, what can you do with your these measurements? Using your maximum heart rate (MHR), you can calculate the optimal target heart rate zone for each exercise session according to your goals. Often referred to as 'zone training’, you will use your heart rate monitor to ensure you’re working out at the right BPM but never going over it for that day.

有了技術(shù)了，用測量手段你能做什么？用你的最大心率，你可以根據(jù)你的運動目標，算出不同運動區(qū)間段的最佳心率目標。通常所說的“區(qū)間訓(xùn)練”，就是通過監(jiān)測，確保你運動時心率正好在那個位置，但也不要一整天都在那個心率上。

There are different five heart rate zones, which correspond with a certain percentage of your MHR. From 'very light’ (50-60% of your MHR) to 'maximum’ (90-100% of your MHR), each zone has a different effect on your body when you exercise in it. 

有5個心率區(qū)間。以最大心率為依據(jù)，從非常輕（最大心率的50-60%）到最大強度（最大心率的90-100%），當你在不同心率區(qū)間訓(xùn)練時，對你的身體作用是不一樣的。

3、

CREATING YOUR HEART RATE TRAINING PLAN

（制定你的心率訓(xùn)練計劃）

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So now you know what your heart rate zones are, it’s time to create your training plan. This is something you can easily do yourself, based on the types of workouts you enjoy. 

現(xiàn)在你已經(jīng)得出你的心率區(qū)間了，可以制定一個心率訓(xùn)練計劃了?；谀阕约合矚g的運動科目，你自己就可以輕松地制定一個計劃。

Your training plan should include a mixture of different cardio workouts that cover each of your heart rate zones. Take the opportunity to think about what you want out of each week and create a mix that will motivate you, especially when you start to see the results.

訓(xùn)練計劃應(yīng)包括不同的心的功能訓(xùn)練科目的組合（CARDIO一詞，常譯作“有氧”，但是在這里，不同的心率區(qū)域，明顯就不是有氧的意思了，因為有的區(qū)間是無氧運動了，所以應(yīng)該翻譯成這個詞的本意---“心的”，即與心相關(guān)的，此處譯作“心功能”------譯者老威修斯注），它應(yīng)該覆蓋你的每一個心率區(qū)。要想好你每周打算練什么，做好一個能激勵你做下去的混合式計劃，特別是當你希望看到結(jié)果的時候。

Unsure how much time you should spend working out each week? The American Heart Association recommends that adults aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, ideally a blend of both. This works out to be a very achievable 22 minutes per day – but you can always do more.

如果不確定每周應(yīng)該安排多少時間來做鍛煉，美國心臟協(xié)會給出的成年人運動時間，是每周中等強度的有氧運動150分鐘，或者高強度有氧運動75分鐘，當然兩種運動都有最好。算下來，每天活動22分鐘，----當然啦，多多益善。

Even if you’re only interested in one type of training, such as running, it’s still important to include this variety of workouts to supplement your practice. Add some yoga or drill days to your training plan to enhance your running by building strength and improving your mobility.

哪怕你只對一種運動形式感興趣，譬如，跑步，你依然可以讓你的運動包括各種不同的類型，這點很重要。譬如，某幾天加點瑜伽，體操到你的運動科目里，通過強化力量和柔韌性，來加強你的跑步能力。

The best thing about having a varied training plan is that you can always swap your days around based on how you’re feeling. Life doesn’t always go according to any plan, so if you haven’t had a great night’s sleep you can do some slow stretches in zone 1 or 2. Having a busy day? Swap your long run for a quick HIIT session in zone 4. 

計劃鐘包括不同的類型的最大好處，是你總是可以根據(jù)你的身體感受，在不同的運動日里變換運動科目。生活不是按照計劃一成不變地前進的，如果你頭天沒睡好，你就可以做些在心率1區(qū)2區(qū)的低強度伸展。今天太忙？那就將長跑改為短時間的HIIT，在心率4區(qū)練習(xí)。

4

CALCULATING YOUR LOW HEART RATE FOR TRAINING

（算出你的低心率來訓(xùn)練）

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Want to try low heart rate training? Maffetone’s formula is 180 minus your age (for example, 180-30 years=150 BPM). The idea is that you start at whatever pace you need to go to maintain this heart rate and over time, your pace will increase but your heart rate won’t.

你想試試低心率訓(xùn)練嗎？MAF 180訓(xùn)練法，是180減去你的年齡（例如，180-30歲=150心率）。這個意思是，不管你用什么配速跑步，整個運動過程始終保持這個心率，你的配速會慢慢提高，但心率不會。

There are a few amendments to this calculation. For example, if you have a cold or flu more than twice a year, or are asthmatic, you should subtract another five from your low heart rate calculation. Same if you have a minor injury or find you’re not improving from your training. If you’re recovering from an operation, a major illness, are on medication or feeling burned out from overtraining, you should subtract 10 from your calculation. 

這個算法有一些補充的修正。譬如，你著涼了或者感冒了，把被減數(shù)年齡乘以2，或者還有哮喘咳嗽了，在降低了的心率數(shù)上再減掉5。又或者，你受傷了，或者你發(fā)現(xiàn)運動沒有使你狀態(tài)提高，或者你正在一場手術(shù)后康復(fù)，或者大病后康復(fù)，或者正在一場治療過程中，甚至感到過渡訓(xùn)練后的力竭狀態(tài)，那么，再減輕10。

譯者老威修斯按：根據(jù)前后文，可知作者是非常注意科學(xué)和多樣化訓(xùn)練的。此處意在強調(diào)的是，應(yīng)該根據(jù)實際情況調(diào)整運動的強度和方法，不要一味蠻干。也不要機械地看待作者給出的減去5，減去10的數(shù)字。例如，文中舉例受傷了，如果受的上不足以運動了，那就減去多少心率數(shù)都談不上，而是臥床了。讀者萬不可機械行事。

5

HOW TO USE YOUR HEART RATE IN HIIT

（在HIIT中如何使用心率）

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The idea behind HIIT is that you workout at a high intensity (as the name suggests) and then a low intensity. But how do you know exactly what your high and low levels are? This is where knowing your MHR is key. Once you have estimated this, you can easily calculate your heart rate zones, which means you’re ready to get to work.

HIIT的理念，是高強度科目后接著低強度科目?？墒?，你怎么知道你處在高強度還是低強度？在這里，知道你的最大心率是關(guān)鍵。如果你知道，那么你就可以輕易地計算心率區(qū)間，也就是你需要把運動推到什么地方。

Start with a warm-up in zone 2 (60-70% of your MHR) for the first five minutes of your workout. Then up the intensity to zone 4 (80-90% of your MHR) for at least 30 seconds, but no more than a few minutes. Then drop down to zone 1 (50-60% of your MHR) for a recovery phase of about three minutes. Now repeat this intensity and recovery cycle for at least 20 minutes.

從2區(qū)（60-70%最大心率）的地方開始，運動5分鐘，然后到4區(qū)（最大心率的80-90%），持續(xù)起碼30秒，但也不要超過幾分鐘。然后降到1區(qū)（最大心率的50-60%）用以恢復(fù)個3分鐘。就這樣重復(fù)輪番做，至少維持20分鐘。

譯者老威修斯按：在跑步運動中，有不少人（我也是）采用的是儲備心率法。可以在本公號里翻看以往的心率方面的文章，多有敘述。在跑步以外的運動，考慮到心率的呈現(xiàn)形態(tài)與跑步有很多區(qū)別，所以，我在健身中，也用最大心率法。

Using a heart rate monitor is an easy way to track which zone you’re in. If you don’t have one, then an alternative option is to keep an eye on your breathing. If you’re able to talk while doing your intensity workout, then you probably need to take it up a notch till you feel short of breath. Don’t train too hard or for too long though – not only will you end up exhausted and sore, you won’t get out as much as you put in.

用心率監(jiān)測設(shè)備是一個很好的了解你所在心率區(qū)間的手段。如果你沒有設(shè)備，有替代的方案，請你關(guān)注一下你的呼吸。如果你在強度訓(xùn)練階段還能說話，那么可能你得加把勁兒使你呼吸變得急促。但也不要太猛烈，也不要太長久。要不然，你不僅會在結(jié)束時把自己徹底搞得耗盡，也可能所得與所付出不成比例。

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