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跑步机FAQ


入冬以来,除了气温逐渐降低,穿着打扮变得臃肿繁琐之外,从北到南覆盖了全国大片地区多个主要城市的雾霾天气也成为阻碍大家继续冬训的问题之一。对于真正的跑者,跑还是不跑,从来不是问题。于是,大家的目光纷纷由室外转向室内?!芭懿交科酌??”对于从没用过跑步机,刚刚开始打算尝试进行室内跑步的小伙伴,一定被很多问题困扰着。爱燃烧就一些有关跑步机的常见问题做一个简单介绍。

131223_treadmill

1.跑步机真的比路跑省力么?

不同 的人在跑步机上的感觉不同,有人觉得省力,有人觉得费力。但从理论上讲,在跑步机上跑步确实会比在户外路跑省力一些。因为在室内,跑者不需要克服空气带来的风阻,而且不同于坚实的大地,脚下的传送带是自动向后运动的。

而且,在跑步机传送带的弹性也会减少身体需要的力气。由此带来的问题就是,在跑步机上锻炼不到某些路跑时会用到的腿部肌肉群,并且这种非自然的弹性反冲力有可能导致伤痛的风险。(相关文章:《步伐的真相》

如果希望在使用跑步机的时候更贴近路跑的感觉,可以在起跑前给传送带设置一定的坡度。

2.机器上显示出“消耗卡路里”的数字究竟准不准?

其实这个数字只是跑步机根据使用者跑步的时间和距离,通过实现设定好的公式估算出来的,并非精确到每个人的实际情况。我们在日常生活中时时刻刻都在消耗热量,即使在休息的时候,呼吸、心跳这些不自主的身体活动也要消耗能量的。这就是身体的“基础代谢”。(相关文章:《易瘦体质的秘密》)

以 60kg 体重为例,每跑一公里,大概消耗60大卡的热量。你把自己的身体数据输入进跑步机,它就会根据传送带滚动过的距离机械地蹦出“已消耗卡路里”的数字。虽然不精确,但这就像打游戏时看着经验条不断增长一样,能带来继续下去的动力。

3.可以在跑步机上准备路跑比赛么?

当然,准备路跑比赛的过程中,完全可以把大部分时间花在跑步机上,但依然需要进行一些特别的练习。每周至少有一到两次设置一定的坡度以增加强度。而且,每周最好抽出时间在公路上跑跑,以熟悉柏油路面的脚感。比赛日那天,不要太刻意关注配速和目标时间,多倾听自己身体发出的信号。毕竟,公路并不是你主场。

4.在跑步机上需要穿特别的跑鞋么?

其实,大部分跑者在室外路跑和室内使用跑步机都穿同一双跑鞋。如果要有什么区别的话,在跑步机上跑步可以选择偏轻量级、没有太多缓冲设计的跑鞋,因为跑步机本身的传送带结构就有一定的弹性,要比公路路面柔软。

5.为什么多数跑步机可以“时速”显示速度,尽管跑者常用的“分钟/每公里”?

大部分跑步机都可以在两种显示设置之间自由切换。生产跑步机的厂商,往往考虑到跑步新手并不熟悉“分钟/每公里”这种表述,而更熟悉“时速”的概念,因此加上这一功能。(类似的,目前很多手机上的跑步app也同时显示时速和配速。)

6.不带坡度快速跑好,还是带坡度但是稍微慢点好?

这两种跑法最好交替进行。带坡度的慢速跑可以锻炼力量,快速的无坡度跑可以锻炼耐力。合理规划好这两种练习的比例和强度,就可以通过跑步机来尽可能模拟出室外公路训练的效果。

7.便宜的跑步机和昂贵的跑步机之间有什么差别?

最主要的区别在于,价格较高的跑步机从选材,到框架设计,都更坚固,能够在高速运转的时候依然保持足够的稳定性,并且能够连续运转较长时间。而相对便宜的跑步机可能会比较小巧、节约空间,但在高速段的表现就不那么让人放心了。因此如果是打算购买跑步机家用,就要在训练的强度和花费、占地面积等方面找到一个平衡点。如果是挑选健身房,直接选一台机器开足马力跑一段感觉一下吧。

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