Running 102: 怎樣跑步最減肥

低心率MAF180心率訓練法    翻譯：wuyan （溫馨秋月修改）
原文：http://www.trifind.com/a_1042/MAF_180_Heart_Rate_Training.html

180心率公式是Dr. Philip Maffetone發明的，他曾經是鐵人三項選手Mark Allen和Mike Pigg的教練。盡管此公式已經二十年了，且看上去不很“性感”，但此方法是作者總結的唯一不需要計算器的心率計算公式，並且不需要LTHR測試，VO2 max 測試，非常簡單直觀。

180公式： 通過如下方法計算最大有氧心率（Maximum aerobic heart rate）：

1. 用180減去年齡（180 — 年齡）
2. 根據健康狀況調整計算結果：
    A). 患嚴重疾病或剛剛康複（心髒病、高血壓、剛做完手術或剛出院…… ）減去10。
    B). 以前沒鍛煉或斷斷續續鍛煉，或者因傷最近停練，或者每年感冒、流感超過兩次的，有過敏症狀的，減去5。
3. 每周鍛煉四次以上並已超過兩年，沒有上述問題的，不用調整，保留180 — 年齡。
4. 參加比賽超過兩年，沒有上述症狀，並且比賽成績持續提升的，加5。

訓練時應保持最大有氧心跳在-10區間內（例如，最大有氧心跳145，訓練時應保證心跳在135～145區間內，盡量接近145）。基礎訓練階段，應保持心跳小於等於最大有氧心率。隨著身體有氧運動能力的提高，速度會在相同心率下越來越快。有氧運動能力基礎打好以後，運動員可開始無氧訓練。有些情況或時間不允許時，無需無氧訓練，可直接進入比賽。

180訓練法在生化方麵的另一大好處是：同更高心率的訓練相比，自由基的產生被最小化。自由基會導致能力退步、身體發炎、心髒不適以及加快皮膚衰老速度。

（插入以下截圖表格，當脂肪和糖各提供有氧運動50%能量時，身體達到最大有氧心率運動狀態(Maximum aerobic heart rate)。 圖中所示Mike Pigg的MAF心率是153BPM。）




與確定正確訓練心率同樣重要的，是自我評估：
 
自我評估：最大有氧能力測試（The Maximum Aerobic Function Test）
通過訓練，相同心率下，運動速度快速提高。最大有氧能力測試需要選手在賽道上保持最大有氧心率。進行一個1-4英裏的測試，記錄每英裏所用時間。測試前進行12-15分鍾的輕鬆熱身。每個月應測試一次。以下是一個5英裏測試結果：
 
 距離/////時間
 Mile 1 - 8:21
 Mile 2 - 8:27
 Mile 3 - 8:38
 Mile 4 - 8:44
 Mile 5 - 8:49

MAF測試中，用時越來越長是正常現象，第一圈最快，最後一圈最慢。如果結果不是這樣，說明測試前熱身不足。測試結果在數周或數月以後應該提升，下麵是4月到7月的MAF測試，注意成績的提高：
           April-May-June-July
 Mile 1 8:21 8:11 7:57 7:44
 Mile 2 8:27 8:18 8:05 7:52
 Mile 3 8:38 8:26 8:10 7:59
 Mile 4 8:44 8:33 8:17 8:09
 Mile 5 8:49 8:39 8:24 8:15

上表是典型有氧基礎階段訓練效果。有些人提升快，有些慢些，因人而異。重要的是，如果無法在3-6個月之後提升成績，說明訓練有問題，可能由於營養原因、過於疲勞、過度訓練（裏程數過高）等等原因，有時可能是設定的最大有氧心率過高。更重要的是，有氧運動能力下降（例如同心率下跑步速度比之前還慢），可能預示著傷病的到來。

定期進行MAF測試非常必要。一般人會在3-6個月或更長時間內，持續提高有氧運動能力，直到達到平台區域。

平台期前，若把無氧運動加入運動計劃，會減慢有氧能力的提升，某些情況下甚至會引起有氧運動能力倒退。

比賽

最大有氧速度同比賽存在直接聯係。本質上，提高有氧運動能力就是提高比賽成績（任何運動項目時間超過2分鍾就主要依靠有氧運動）。多年來，從上百名跑者收集的數據顯示，MAF測試同比賽成績成正比，即MAF測試提高，比賽速度也提高。

下表顯示MAF測試同5公裏比賽成績的關係：

MAF/5kRaceMinMile/RacePaceTime
10:00 7:30 23:18
 9:00 7:00 21:45
 8:30 6:45 20:58
 8:00 6:30 20:12
 7:30 6:00 18:38
 7:00 5:30 17:05
 6:30 5:15 16:19
 6:00 5:00 15:32
 5:45 4:45 14:45
 5:30 4:30 13:59

上述表格包括已有很好有氧運動基礎的人，跑步在平坦的認證賽道進行，多數人未進行任何無氧訓練，並且多數成績是春季或秋季第一次參比成績。特別指出，76%的運動員跑出了該長度的個人最好成績！此關聯性在更長的比賽及其他運動中同樣存在。

采用心率表，不但訓練時心中有數，還可有效提高有氧運動速度，有助於預防傷病、亞健康，消耗更多體脂。
參考source:·dash2000   並推薦有關跑步的書 《The Big Book of Endurance Training and Racing》 作者 Dr. Maffetone

英文原文：

MAF 180 Heart Rate Training

 

The 180 Formula

The 180 Heart Rate Formula was developed by Dr. Philip Maffetone who went on to coach triathlon greats Mark Allen and Mike Pigg.  Even though this formula is over 20 years old and not considered very “sexy” (it’s the only heart rate formula that I know that doesn’t require a calculator) since there is no LTHR tests, VO2 Max tests, or complications.  It is very straight forward.

The 180 Formula

To find the maximum aerobic heart rate:

1.Subtract your age from 180 (180 – age).

2. Modify this number by selecting a category below that best matches your health profile:

1. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.

2. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5

3. If you’ve been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.

4. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.

During training, create a range of 10 beats below the maximum aerobic heart rate; in the example above, train between 135 and 145 staying as close to 145 as possible. To develop the aerobic system most effectively, all training should be at or below this level during base building. As the aerobic system develops, you will be able to run faster at the same maximum aerobic heart rate.

Once a great aerobic base is developed, an athlete can develop anaerobic function, if desired. In some cases this may not be necessary or the time and energy is not available for such endeavors.

One other significant benefit of applying the 180 Formula is the biochemical response: production of free radicals is minimal at this training level compared to training at higher heart rates. Free radicals contribute to degenerative problems, inflammation, heart disease, cancer and rapid aging.

As important as finding the correct aerobic training heart rate is the process of self-assessment.

Self-Assessment: The MAF Test A significant benefit of aerobic base building is the ability to run faster at the same effort, that is, at the same heart rate. A heart monitor can help objectively measure these improvements using a test I developed in the mid 1980s called the maximum aerobic function (MAF) test.

Perform the MAF Test on a track, running at the maximum aerobic heart rate. A one- to five-mile test, with each one-mile interval recorded, provides good data. The test should be done following an easy 12–15 minute warm up, and be performed about every month throughout the year. Below is a 5-mile MAF

Test of a runner training at a heart rate of 150:

Distance Time (min:sec)

Mile 1 - 8:21

Mile 2 -  8:27

Mile 3 - 8:38

Mile 4 - 8:44

Mile 5 -  8:49

During an MAF Test, it is normal for the running times to slow each mile – the first mile should be the fastest and the last the slowest. If this is not the case, it may indicate the lack of an effective warm up. In addition, the test should show faster times as the weeks and months pass. For example, over a four month period, we can see the endurance progress in the same runner from the above MAF Test. Note the aerobic speed improvement between April and July:

----------April--  May---June--- July

Mile 1 8:21   8:11  7:57   7:44

Mile 2 8:27  8:18  8:05   7:52

Mile 3 8:38  8:26  8:10   7:59

Mile 4 8:44  8:33  8:17    8:09

Mile 5 8:49  8:39  8:24    8:15

This improvement is typical during the aerobic base period. Some improve at a faster rate, others slower. Most importantly, if you’re not improving within a three- or six-month period, it means something is wrong. It may be a dietary or nutritional factor, excess stress, overtraining (such as too many miles), etc. In some cases, it may be the maximum aerobic heart rate is too high (often from choosing the wrong category in the 180 Formula). Moreover, a reversal of aerobic function, i.e., slowing of aerobic pace during base training, may indicate an impending injury – enough of a reason to perform the MAF Test regularly.

Progress should continue in some form for three to six months or more before aerobic benefits may reach a normal plateau. Adding anaerobic work to the schedule before this plateau may impair (and ultimately even reverse) further aerobic progress.

The greatest benefit of the MAF Test is that it objectively demonstrates aerobic improvement in the form of aerobic speed. These changes also reflect competitive improvement.

Competition

A direct relationship exists between the maximum aerobic pace (as measured by the MAF Test) and competition. Essentially, increasing aerobic function improves competition (recall that events lasting more than two minute’s duration obtain most energy from the aerobic system).

Data gathered on hundreds of runners I trained over a period of several years showed that the MAF Test was positively correlated with race pace – as the MAF Test improved, so did competition. The chart below, based on actual MAF Tests and 5 kilometer running race times, demonstrates this relationship.

MAF     5K Race Min/Mile     Race Pace Time

10:00          7:30                           23:18

9:00             7:00                          21:45

8:30             6:45                          20:58

8:00            6:30                          20:12

7:30            6:00                          18:38

7:00            5:30                          17:05

6:30            5:15                           16:19

6:00           5:00                           15:32

5:45            4:45                           14:45

5:30            4:30                          13:59

The above runners included those who developed an aerobic base, and raced on a flat, certified road course, or track. Most did not perform any anaerobic training, and for most, this was their first competition of the spring or fall racing season. Moreover, 76% of these athletes ran a personal best time for this distance! Similar relationships exist for longer events and for other sports.

The use of a heart rate monitor takes the guess work out of training and can help increase aerobic speed. It can also help prevent injury, ill health and burn more body fat