Re: [心得] 慢跑的心跳快慢

原文多寫點好了 The enzymes of fat metabolism are located in structures within the muscle cells called mitochondria. Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy. More mitochondria means more fat metabolism, more ATP, and more energy. 代謝脂肪的酵素存在於肌肉細胞裏稱為粒腺體的組織中，脂肪被傳送進粒腺體中，只要有 氧的存在便作用產生能量。愈多的粒腺體表示愈 多的脂肪的代謝，產生愈多的ATP就有愈 多的能量。 High-volume training increases the amount and size of mitochondria. Longer exercise bouts produce the greatest gains in mitochondrial content. A 90-minute run provides a better stimulus than a 60-minute run. It is common for runners to do "two-a-day" workouts to get in the necessary mileage. However, this research indicates that a runner will receive much more benefit from running one 90-minute workout than two 45-minute workouts. There is, however, a point of diminishing returns. A three-hour run is better at nudging the mitochondria content upward than a 90-minute run, but the gains are offset by the necessity of a longer recovery time between workouts. 大量訓練會增加粒腺體的數量和尺寸。愈長時間的運動可加速產生新陳代謝中的益處。跑 90分鐘比跑60分鐘產生更好的刺激。為了累積里程數跑者一天練跑兩趟是很平常的現象， 可是此研究指出跑一趟90分鐘的效果好過跑兩趟45分鐘的訓練。但也不是意味著可以無限 制的增長時間，必定有個極限。3小時的長跑固然比跑90分鐘有利於提昇代謝的效果，但 成效會被操練之間所需更長的恢復時間所抵消。 My speed in long races had been declining since I had become a masters runner. For a number of years I had been running LSD (long, slow distance) type training. In the process of researching and writing about fat metabolism, I read Lydiard's book Running the Lydiard Way. Lydiard's formula advocates not just high-volume training but high volume at speeds near the "maximum steady state." 我長跑的速度自從我成為老練的跑者後就衰退。多年以來我都採LSD(長、慢、距離)式訓 練法。當研究脂肪的新陳代謝時，我研讀Lydiard的著作Running the Lydiard Way，他的 法則倡導不僅要高訓練量還要夠份量的速度訓練以接近最高均速的狀態。 In other words, most training should be conducted close to the highest speed that you can run without going anaerobic. This is the speed where fat metabolism is at its highest. For experienced runners, the maximum steady state equals an intensity of 70 to 75 percent of maximum heart rate. For those just launching their running careers, it will be closer to 60 to 65 percent of maximum heart rate. Studies have confirmed his theories. Volume and intensity interact to produce even greater gains in mitochondria development. Daily runs of 90 minutes at 70 percent max will boost mitochondria 30 percent higher than equivalent time spent at an easier 50 percent effort. 換句話說，所有的訓練都該要求接近不形成氧債的最高速度，這也是脂肪代謝的頂點。對 老手而言，最高均速狀態相當於70~75%最高心跳的強度，對新手而言，約為60~65%最高心 跳。研究已經證實他的理論，訓練量和強度交互作用對新陳代謝的發展產生更大的效果。 用70%最高心跳的強度每天跑90分鐘相較於相同時間只用50%的最高心跳強度可提高30%新 陳代謝的效果。 On the other hand, you can run too fast on your daily runs. At faster paces, oxygen demand exceeds supply. You are now anaerobic. Fuel reliance switches predominantly to carbohydrates, and the result is the accumulation of lactic acid. Lactic acid inhibits the enzymes that break down fat and therefore reduces fat metabolism. If you go out for a 45-minute run at 10K race pace, you will be burning less fat and generating more waste products than if you ran those 45 minutes at only a 60 percent effort. Daily hard efforts will result in accumulation of waste products and decreased recovery, and lead to declining performances. It's better to run a little too slow than a little too fast. 另一方面，你也可能在每日練跑時跑太怏。在較怏的速度下，氧氣供不應求。這時你處於 氧債的狀態，能量供給會轉向醣類，結果也造成 乳酸的累積。乳酸阻止酵素分解脂肪也 就降低脂肪的代謝。假使用10K的速度跑45分鐘，將會比60% 強度跑相同時間消耗較少脂 肪及產生更多的廢物。每天苦操將造成體內廢物的累積和延緩恢復，也會導致體能狀況衰 退。稍微慢一些總好 過太怏一些。 愛因斯坦說:專家還不是訓練有素的狗! 參考一下，目前的研究如此並不代表是真理，或許版友有更重大的發現也說不定!! -- ◆ From: 140.114.34.100 12/16 22:14
※ 批踢踢實業坊(ptt.cc)
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推 lonmau:推這篇~講的很詳細 05/27 00:12

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推 mooor:謝！ 05/27 10:47

推 Sevenpants:推推!! 05/28 17:36