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耐力训练的关键因素

随着马拉松,长距离越野跑,铁人三项等运动越来越为普通爱好者所熟知,其中一些资深爱好者开始了解和实践MAF训练法,此训练法最好的指导书为 《The Big Book of Endurance Training and Racing》 (圈内简称:大书)。我们将为大家分享几篇关于此书和训练方法的文章。

The Big Book of Endurance

原文题目:《耐力训练的宏观图景》 作者:ryanflower

耐力项目的训练和提高是一个系统工程。提到长跑等耐力训练,我们可以在网上找到各种名目繁杂的训练项目及计划,很多人也都问我在用哪一个训练计划,但是在这里我并不想讲什么具体的训练方法,而是想结合我的读书心得以及亲身体会,谈一谈Dr. Phil Maffeton的宏观理论。通过从一个更加系统、更加高屋建瓴的角度来解读耐力训练,我们能够获得更加适合自己、更加科学以及健康的生活及训练方式。

1.健康与健身
健康(health)与健身(fitness)是两个不同的概念。我们平时跑步或者进行体育锻炼,是在进行健身,但是健康并不一定是会随之而来的。不当的训练与比赛会带来心理和生理上的压力以及伤病,而近年来马拉松比赛中参赛者猝死的事件也时有发生。很多人通过跑步锻炼,虽然成绩有所提高,但是所付出的代价是不断的伤病以及健康水平的下降。通过科学的训练,我们希望能够在健身的同时获取健康。

2.有氧机能与脂肪燃烧
有氧机能是耐力项目的基础。我们可以把肌肉纤维分为有氧和无氧两类,两种肌纤维并存于肌肉中,前者在有氧运动时被调动,而后者则负责无氧运动;前者主要利用脂肪作为能源,而后者主要利用糖分作为能源。糖分虽然是人体最直接的能源,但是人体内所能储存的糖分却只能够维持大概5分钟的无氧运动。相反,即便是很瘦的人,体内的脂肪储备也足够十几个小时有氧运动的需求。这也是为什么长时间的运动是有氧运动,而有氧运动能减肥瘦身的原因。有氧和无氧运动往往是以不同比例同时进行的(比如80%有氧20%无氧,70%有氧30%无氧)。如果无氧运动的比例过高,会使得体内有限的糖分过快地被消耗。当糖分耗尽,人体将无法继续维持运动(即便有氧运动也需要少量的糖分参与)。为了持续更长时间的运动,我们需要提高运动过程中有氧(或燃烧脂肪)的比例;为了提高有氧运动的成绩,我们需要提高的则是燃烧脂肪的效率。因此,耐力项目的训练,主要是有氧能力,或者利用脂肪的能力的训练。

心率是用来恒量有氧运动比例的最直接的指标,这在很多键身房中的跑步机上都有标示,比如80%以上的心率代表的是无氧,而60%-80%代表的是有氧。简单来说,运动的时候心率越高,越接近最大心率,无氧运动的比例越高,反之有氧运动的比例升高。因此,心率是指导我们训练的一个重要的指标,这将在下文中详述。同时,过长时间的过高心率的运动,对健康是有损伤的,这在比赛和训练中是需要避免的,这通过长期的有氧训练可以达到。

3.大脑与激素
耐力运动显然不仅仅是只有肌肉以及心肺循环系统参与的活动,而是一个全身各个系统协同合作的一个复杂的过程。与其它的人体活动相同,大脑在运动的过程中扮演的是一个核心的角色。大脑通过神经系统直接控制着肌肉的运动。平衡而自然的动作,对于伤病的预防起着至关重要的作用,而本质上这是由大脑来决定的。长期正确的训练,会使大脑强化记忆住正确的运动模式,从而提高成绩,预防伤病。

同时通过神经的反馈,大脑控制内分泌系统分泌着各种激素。肾上腺激素(皮质醇)和胰岛素是两个与有氧运动最直接相关的激素。皮质醇能起到兴奋的作用,能够升高血糖,加快心跳,并且促进脂肪燃烧。相反,胰岛素起到的是分解血糖和镇定的作用,并且抑制脂肪燃烧。在有氧运动中,我们需要适量的皮质醇,而胰岛素的分泌需要得要抑制。

4.饮食
我们日常的饮食中充满了各种精细的碳水化合物,比如米、面、糖。在人类数万年的进化史,甚至是几千年的文明史中,这些精细碳水化合物其实向来不是构成我们饮食的主体。仅仅是在近一两百年农业以及工业大发展的背景下,人类的饮食结构才发生了巨大的变化。然而,过多精细碳水化合物的摄入,不论是对于健康,还是有氧运动来说,都是有反作用的。

我们通常认为碳水化合物能为我们提供能量,能起到兴奋的作用。的确,在摄入精细碳水化合物类的食物后,短期内人体内血糖会迅速升高。但是这一现像会刺激胰岛素的分泌,从而使血液中的糖分很快地得到分解,神经系统得到镇定。这也是为什么(高碳水的)饭后人们经?;嵩诙淘莸男朔苤蟾械狡@?、犯困、抑郁。高胰岛素除了镇定,还会抑制脂肪燃烧。因此,精细碳水化合物类的饮食,会抑制有氧运动和脂肪燃烧,并且产生一系列负面的身体反应。事实上,很多人只要吃少量的精细碳水类食物,就会有不良的症状出现,这一现像被称为“碳水不耐受”。

精细碳水类食物的过量摄入,除了会影响脂肪燃烧以外,还会使人体出现上瘾症状。有研究表明,大脑对碳水化合物是会有和各类毒品类似的上瘾反应的。这就造成了一个恶性的循环,精细碳水类食物越吃越疲劳,越疲劳越想吃。

为了避免上述的害处,日常的饮食中要减少精细碳水化合物类的食物比重,而增加有氧运动更加需要的脂肪、蛋白质以及各类维生素的摄入。平时的正餐可以多吃肉类、蔬菜,而各类坚果、还有煮鸡蛋则是非常健康有益的零食。

事实上,碳水化合物广泛存在于各类食物中,即便不吃精细碳水我们也能从其它食物中摄入足够多的碳水化合物。而当碳水化合物是与大量的其它营养成分一起摄入的时候(比如粗粮),在消化的过程中体内血糖不会迅速升高,因而胰岛素水平也不会过高。食物的血糖生成指数(Glycemic Index,简写为GI)是恒量食物对血糖升高的影响。精细碳水类的食物都有着很高的GI,是我们应该避免的。而低GI的食物应该是构成我们膳食的主体。在网络上很容易查到食物的GI,在制定健康食谱的时候各位不妨先查一查GI。为了维持稳定的血糖水平,少食多餐是一个不错的策略,反之在正餐中大量补充精细碳水,则是有害无益的。

总而言之,高脂肪高蛋白,富含各类维生素,而不含精细碳水的饮食,不论对于有氧运动,还是身体健康来说,都是非常有益的。

5.过训练
激素水平同时与过训练息息相关。过度的训练,特别是过多的无氧训练会造成过训练。强度过高的训练容易造成伤病并不难理解,但更关键的问题是过训练对激素水平的影响。

简单而言,过度无氧训练以及过训练造成的压力会使得肾上腺过度兴奋,而皮质醇分泌紊乱。初期的过训练阶段中皮质醇会维持在较高水平,会给人一种兴奋,“状态好”的假象。而高皮质醇会降低人体免疫力,并影响到骨质的代谢,因而使人更易于受到伤病的侵袭。同时,由于皮质醇升高了血糖,胰岛素的分泌将会随之被刺激。高胰岛素会使人更易于疲劳,并且使人产生碳水不耐受的症状而陷入碳水上瘾的恶性循环。长期的肾上腺过于活跃之后,皮质醇的分泌最终将会降低,从而使过训练进入一个更加难以逆转的阶段。很多人会认为这是“状态下降”,但是实际上这是中后期过训练激素紊乱的表现。

过训练造成的激素紊乱,会使造成竞技水平的下降,伤病的增加,以及精神上的压力以及抑郁。显然,这时候我们又进入了“健身但不健康”的情况,这种情况必须被避免。为了防止并且矫正过训练,减少或者完全去除无氧训练,同时辅以正确的饮食,是非常重要的。

6.装备与伤病
前文提到过,大脑是运动的核心。除了控制激素的分泌以外,大脑还直接控制着肌肉带动骨骼运动。除了激素水平的错乱以外,不当的肌肉运动是造成运动损伤的主要原因。

肌肉的薄弱(weakness)是造成绝大多数伤病的根本原因。肌肉的不平衡会造成某些肌肉的薄弱。比如说跑步的时候因为鞋子或者装备的问题左右动作不平衡,一侧的肌肉过度紧张,另一侧的肌肉则会薄弱,那么薄弱那一侧的肌肉对于骨骼和关节的?;ぴ蚧峤档?。正确而平衡的动作一方面需要长时间的有氧运动来使得大脑和神经强化与记忆(相反强度过大的无氧运动很容易造成肌肉运动不平衡),另一方面则需要有合适的装备。

除了尺寸合适的鞋子以外,与我们通常的看法相反,带有过度?;び牖撼宓男右不嵬ü⒓∪獗∪醵斐缮瞬?。肌肉是人体各关节与骨骼自然的缓冲,任何外在的缓冲都不如人体自身的缓冲来得有效。为什么鞋子“额外”的缓冲反而会诱发伤病呢?这是通过神经反馈来完成的一系列复杂的过程。鞋子过度的缓冲,会使肌肉接受的外界冲击减少,而通过神经的反馈,大脑会随之降低肌肉收缩的强度以适应这一“降低”的冲击。长此以往,肌肉将会薄弱。显然当人体自身的缓冲机制被削弱,外界的缓冲再强,受伤的概率也会增加。另一方面,穿底过厚的鞋子的时候实际上脚底的实际受力面积会减?。ㄍü员裙饨攀钡慕庞∮胄胬锏慕庞』蛘吣ニ鸩糠志湍芸闯隼矗?,这样足底受力部分的压强会更大,在肌肉薄弱的前提下,人会更容易受伤。

这也是为什么近年来很多独立的研究都得出了类似的结论:赤足或者穿比较平,缓冲比较少的鞋子是最有利于预防伤病的。对于我们日常买鞋来说,轻量级的鞋是更值得购买的。另一个相关的参数是鞋跟到鞋尖的高度差(heal-to-toe drop)。目前很多鞋子为了增加缓冲都把鞋跟垫得很高,除了过度缓冲以外,这实际上会造成动作的不平衡与足底受力面积过?。ㄕ庖磺榭龅募司褪桥源┑母吒?,因此过大的前后高度差会增大受伤的概率。轻量级的鞋以及比赛鞋通常前后高差都很?。ㄐ∮?mm,这种鞋也被称作flats),虽然看起来“缓冲”小,但是实际上是会预防伤病的。通过穿更加自然的轻量级跑鞋,正确的神经反馈会使大脑和肌肉训练出正确的动作,并且增加肌肉的强度,因而伤病反而会得到减轻与预防。

当然赤脚跑或者穿五趾鞋理论上是最健康的,但是因为长期穿鞋,大多数人需要花时间循序渐近地适应赤脚。加上五趾鞋价格偏高,物美价廉的轻量级平底跑鞋是我所推荐的装备。很多伤病,实际上并不需要穿价格很高的高级跑鞋,就可以得到矫正与预防。

7.正确的训练哲学
最后还是言归正传,让我们说说训练吧,事实上与以上几点相比,具体的训练方式并不是那么的重要。Phil Maffeton的理论主要强调的还是健康的生活方式,健身与健康并存。在整个理论中直接关联训练的方法只有一个,就是所谓的“180公式”。

前文提到过心率反映了运动是处于有氧还是无氧区间。常见的算法是用最大心率的百分比来确定这一区间,而最大心率的经验公式是“220-年龄”。而这一“220公式”是非常不准确的,实验证明只有三分之一的人的最大心率是符合220公式的。为了确定有氧训练的心率,我们实际上并不需要知道最大的心率。Phil Maffeton通过多年的经验提出了一个更加具有推广性的“180公式”用以确定最大的有氧运动心率,这一心率可以用来指导我们进行耐力项目的训练。这一心率的具体计算方法是:


  1. 180-年龄;
  2. 如果你有疾病,或者正在疾病的恢复期,再减10;
  3. 如果你有伤而使成绩下降,或者每年有两次以上的感冒,或者没有持续的训练,再减5;
  4. 如果你持续训练了2年以上,没有主要的伤病,并且成绩在一直提高,加上5。


这样算出的心率被称为最大有氧心率(max arobic function heart rate,简称MAF心率),这一心率是训练的重要指导。MAF心率是有氧机能得到最大发挥与锻炼的心率,如果心率超过了MAF心率,则有氧机能比重下降,而无氧机能的比重上升而占了上风。因此MAF心率应该是我们日常有氧训练的心率上限,在MAF心率上的速度代表了有氧运动的能力。如果长期超过MAF心率进行训练,则有着过训练的危险。每天1个小时的不高于MAF心率的有氧运动,对提高有氧机能是非常有效的,这可以通过每隔一段时间的MAF测试来检验。

MAF测试其实很简单,就是在MAF心率上跑一段距离(一般是8km),并且记录下(分段)时间。每隔一个月进行一次MAF测试,很容易看出有氧能力的进步。比如我从9月到11月间进行了三次MAF测试,每次都在155的MAF心率下在田径场上跑8km,结果如下:
mile1 mile2 mile3 mile4 mile5
9月13日 7:02 7:18 7:23 7:32 7:34
10月11日 6:49 7:05 7:00 7:06 7:10
11月21日 6:28 6:41 6:48 6:52 6:57
这与我成绩的提高显然是相关的。

即便对于短距离的项目,比如5km,MAF测试的结果也与成绩是相关的。Phil给出了一个MAF测试的mile pace和5km比赛成绩的对照:
MAF mile 5km race time
10:00 23:18
9:00 21:45
8:30 20:58
8:00 20:12
7:30 18:38
7:00 17:05
6:30 16:19
6:00 15:32
5:45 14:45
5:30 13:59
5:15 13:28
5:00 13:12

为什么仅仅用有氧心率训练,不练无氧,在MAF pace提高的同时也会促进短距离项目的速度呢?首先,很自然地,MAF心率的速度提高,在更高的心率下,水涨船高,速度也会提高。从原理上讲,有氧能力提高,燃烧脂肪的效率增高,这样整体的速度耐力是会提高的。毕竟,除了100米、400米这样的项目,我们进行的并不是100%的无氧运动,有氧机能总是占据很大的比重的。

当然,无氧机能也是可以偶尔进行锻炼的,但不宜每次训练都全力跑高心率,至多每周一两次即可,特别要防止过训练。实际上,平时甚至不做任何无氧训练,只靠每月一两次的比赛对于无氧机能的刺激已经是足够的了。

另外,Phil的哲学是“训练=锻炼+休息”。足够的休息,同时也是训练的一部分。如果工作与学习的压力过大,则需要酌量减少锻炼来保证足够的休息。过多的无氧训练、比赛,以及工作压力,都会导致休息恢复不足,而造成过训练。正确的训练哲学,不是“No pain, no gain”的短时间高刺激,而应该是这样一种可持续发展的长期策略。

这就是耐力训练的宏观图景,我并不认可别人把这一方法叫做“有氧训练”或者“低心率训练”,显然这是一种健康的生活方式,而没有任何具体的训练计划。通过这一方式,我在几个月内,跑步成绩得到了巨大的提高,同时感到更加健康,更有精神。希望你也能通过养成良好的饮食与训练方式,获得更加健康的身体。

作者简介


ryanflower 新浪微博:@zhangy-02 水木社区跑版资深跑友,实践MAF训练法多年,耐力运动爱好者,全程马拉松最好成绩2小时50分内。

原文出处: http://www.newsmth.net/bbscon.php?bid=278&id=581490
再次感谢ryanflower授权转载此文。

延伸阅读:


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