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书影音 | 何为耐力 - The Big Book of Endurance Training and Racing 读书笔记【1】

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)。大书英文全文有500多页,目前还没有中文译本,只有少数耐力运动爱好者将其部分内容介绍给广大国内跑友。

之前我们分享了ryanflower对大书概括性总结:耐力训练的关键因素。下面几天我们将连载三彩的读书笔记,今天介绍第一章 何为耐力?

endurance triangle  耐力三角

本章的题目是What is endurance?何为耐力?这一章也可以看做是本书,至少是本书第一部分的总览。

耐力于人而言,是种与生俱来的能力,是在进化过程中发挥重大作用的能力,是我们生存的依靠,是我们凌驾于其他物种的保障…………OK!

耐力受多方面的影响:肌体组织、身体功能、营养、大脑等。这些方面的均衡、全面发展才可以取得良好的耐力。为度量、测试耐力,Dr Maffetone使用了有氧速度(Aerobic Speed),在后面章节中会看到,在最大有氧心率下,测试有氧速度,以观察MAF(最大有氧能力)。

为阐述提高耐力的各个因素,Dr Maffetone提出一个耐力三角的概念:Structural、Chemistry、Mental and Emotional,三者成为等边三角形的三条表,意味着同等重要,缺一不可。Structural是指身体结构,包括肌肉、骨骼、大脑、神经系统等,互相作用,共同形成整体发挥作用;Chemistry,体内化学反应,人体时时刻刻发生各种复杂生化反应,对身体结构和大脑产生影响,比如睾丸素、生长素等身体激素,对训练和比赛都有着影响。摄入不同的食物对耐力影响也是巨大,有对身体组织构成的影响,还有激素方面,比如所提到的精细碳水化合物,需要产生胰岛素来分解,但胰岛素对脂肪的分解有抑制作用,而有氧的耐力主要靠脂肪供能,于是降低了耐力;Mental and Emotional,心理与情感,感知周围环境的心理状态,疼痛、焦急、沮丧等情感,都会产生压力,导致成绩变差、受伤甚至过度训练。对周围环境的感知,有个重要的方面就是我们双脚,如果跑鞋提供过度的?;?,那么感受就被阻隔,不产生作用,因此Dr Maffetone也是“赤足跑”的提倡者。我们来看书学习“大书”,这种“教育”也包含在这个三角的一边中。

Dr Maffetone对Fitness和Health这两个概念进行了区分,认为是两种不同的状态,在下面的章节会看到。

耐力运动有两个重要术语:无氧和有氧,二者能量来源不同,持续时间不同,使用的肌肉不同:无氧白肌vs.有氧红肌。耐力运动中有氧系统占据绝对的地位,运动中消耗脂肪提供的能量占绝大部分,且有氧肌肉(红?。┰谥С止趋篮凸亟?、血液循环还有免疫系统上有着重要的功用。耐力运动是二者的混合,无氧消耗糖原和有氧消耗脂肪同时来供能,我们需要做的就是通过训练提高运用脂肪的能力,才更有效率,才能取得更强大的耐力。

关于训练,Dr Maffetone列出了公式:Training = Work + Rest,训练=练习+休息。跟通常的观念不同,休息也是训练的重要组成部分,只有保持这个公式平衡,才能取得良好效果。训练需要足够的活动强度来刺激身体,还需要足够的休息(睡觉是最重要的方式)来恢复。练习(Work)不仅仅包括体育活动,日常的工作、逛街、哄女朋友、逗小孩、遛狗以及少儿不宜都要算在内,这些也要休息以恢复。(三从一大再见?。?/p>

尽管人类的耐力运动已经有百万年历史,但是训练理论却很欠缺,很多训练方法受短距离训练哲学影响,比如大量间歇跑来提高速度等,于是经常出现训练过度、疲劳、受伤……在耐力运动中,速度不是一个主要因素,我们需要做的是提高有氧速度,有氧速度的提高可以通过有氧训练来实现,而只有在精力和时间允许时,才加入少量无氧训练。 总之,第一章内容很丰富、概括,提纲挈领的点明了Dr Philip Maffetone的训练哲学。

本文作者简介:


三彩 新浪微博:@西安不要下雨 耐力运动爱好者,The Big Book of Endurance Training and Racing实践者。

原文出处:http://book.douban.com/annotation/18920251/
感谢三彩授权转载,原文略有修改。

题图根据《The Big Book of Endurance Training and Racing》原书第一章插图编译。

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