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书影音 | 最大有氧能力(MAF)- The Big Book of Endurance Training and Racing 读书笔记【2】

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。昨天分享了三彩的读书笔记,第一章 何为耐力?,今天介绍第三章 最大有氧能力

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本章的题目是“DEVELOPING MAXIMUM AEROBIC FUNCTION ——How to get “Heart Smart” When Building Your Endurance Foundation”,本章主要讲了心率与有氧能力之间的关系,提出了180公式以计算最大有氧心率,并将180公式与惯常使用的220公式比较,当然是为了突出180公式的靠谱性;得到心率后,自然的提到用心率计来进行有氧训练,这也就是Maffetone method需要用心率计的缘由。

喜欢在这一章提出的“NO PAIN, NO GAIN…NO BRAIN!

构建强大耐力的第一步就是全面发展、提高有氧系统,这包括成绩的提高、体脂的减少、肌肉与关节的平衡、防止伤病和纠正、免疫了的加强等等,同时有氧速度也会提升,带来整体的健康,这些都依赖于最大有氧能力(以下为MAF)的提高,而MAF的提高会持续数年。

有氧基础是运动员专注于提高有氧系统的阶段。在上世纪八十年代,“no pain, no gain”大行其道,“train fast to race fast”如日中天之时,如Dr Maffetone所说,他们用“slower”来训练运动员的有氧系统,就像是奇怪的鸭子。我想,即使在现在,很多人对于Maffetone method也是持怀疑态度。(燃烧君:作为业余耐力运动爱好者,再一次跟三从一大再见?。?/p>

有氧基础阶段,有许多因素都会对其产生影响,尤其是无氧对其影响为大,即便有人对这种影响不敏感,但Dr Maffetone还是建议平时训练中将无氧训练最小化,最好是压根没有,只在比赛中达到无氧阶段。各种压力也会有影响,压力会提高荷尔蒙皮质素,而高的皮质素水平会影响发展有氧能力和耐力所做的生化反应,如提高了的胰岛素水平,会抑制脂肪燃烧,过量的乳酸会损害有氧肌肉酶,降低有氧能力。关于压力,整个第七章还会讲到。

与好的有氧能力相比,自然会有有氧缺乏,于是Dr Maffetone列出了一系列“有氧缺乏症”(ADS)的表现,如下:

  • 疲劳
  • 体脂增加
  • 慢性炎症
  • 身体受伤
  • 荷尔蒙失调
  • 耐力下降
  • 营养不均衡(特别对于摄入大量精细碳水但脂肪与蛋白质不足的运动员)。

通过提高有氧能力会逐渐消除ADS, 而提高有氧能力最好的方法是监控心率,使用心率计来进行训练,可是:为什么可以用监控心率?需要在什么水准的心率下训练?
身体的活动和大脑都会影响心率,心率同身体的需氧量直接相关,心率变化反映与恢复有关的大脑的副交感神经和神经系统功能,总之心率反映了身体的很多信息,可以作为控制有氧运动的指标,而且可以用心率计容易的测量,因此心率又是一个控制有氧训练极好的指标。

开始时,Dr Maffetone在教练中收集了不同心率下、训练的前中后期运动员的步态、站立姿势、肌肉的平衡状况等,发现不同的训练强度下,姿势的变形程度不同,通过这些的研究找到理想的强度下心率。但这种方法极为不便,于是提出了公式,即180公式。

此时220公式已经广泛应用,用220减去年龄,得到最大心率,然后按照最大心率的百分比来确定不同的强度。由于每个人情况不同,但220公式没有考虑个体情况,且由其得到的最大心率也不准确,因此220公式不能用于MAF的训练。

年龄有两种:按照日历一天天过去的自然年龄,还有具体身体情况的生理年龄,生理年龄可以比自然年龄大或者小,通过一系列的“病史”的询问还有对心脏、肌肉、血糖等等的测试,可以得到生理年龄,这个年龄用在新的公式,将会得到更准确的目标心率。180公式就此诞生,180-自然年龄,然后根据健康状况来调节这个值,此刻得到的心率值就是最大有氧心率。

具体计算公式请参考之前的文章 如何计算自己的最大有氧心率(MAF心率),以下基本计算方法摘自前文:

为了确定自己的最大有氧心率,可遵循以下两个重要的步骤。首先,用180减去你的年龄。然后,根据你目前的健康和训练状态,进行调整。


  1. 180 - 年龄。
  2. 在步骤1得出的数字基础上,从下列描述中选出最适合你现状的,进行调整。

    • a.如果你刚得过一场重大的疾?。ㄈ缧脑嗖?、需要接受手术或住院治疗的病症),或是目前需要持续服用某种药物,减10。
    • b.如果你受伤了, 最近比赛或训练的状态不好,每年感冒超过两次,身患过敏或哮喘,或是中断过一段时间训练,准备重新开始,那么再减去5.
    • c.如果你坚持训练(每周至少四次)达到两年,并且没有遇到上述任何问题,则不用调整。
    • d. 如果你坚持训练超过两年,没有遇到任何上述问题,并且在比赛中成绩有提高,那么加5。


对于上述讨论,在下列两种情况下需要额外注意。

  • 对于年龄超过65岁的人,这个180公式应在进一步个体评估之后再应用。这类运动员之中,根据个体差异的不同,有些人按照上文的180公式计算之后可以再加10。但这并不意味着他们的身体确实适合这个计算结果,指定适合自己的目标很重要。
  • 对于不满16周岁的人,这个公式不适用。对这类运动员来说,心率值设定在165或许是恰当的。

最大有氧心率的计算需偏保守,“当有怀疑时,选择较低的那个心率”。在训练中把上述心率减去10,在这个区间内作为训练区间,也有种保守的意味吧。

控制心率来运动,在开始时要耐得住寂寞,忍得了龟速,很快你就会快起来,有氧速度会得到提高,可是如何客观的测度这些进步,那就是MAF test, 这是下章所要考虑的事情。

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/18983703/
感谢三彩授权转载,原文略有修改。

延伸阅读:


爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

您需要才能回复
  1. lifeiallen lifeiallen

    技术贴,抓紧补课

    删除

  2. 轻快地飞奔-安静3q 轻快地飞奔-安静3q

    最大有氧心率是指在有氧运动情况下,而最大心率应该是无氧运动中心率的顶值,搞清这两个概念非常重要,特别是训练的时候,对于计算各种心率具有指导的意义。

    删除

  3. Afa79567268bf1ddd9cf22b3dbda943a
    二刷子Lv.1
    2015-05-01 16:46:06
    不错!拟遵循

    回应

  4. 2a71e6e3e0557fef0aac6e9669f42a71
    MigoLv.4
    2015-05-08 08:58:32
    大书什么时候有中文版啊,期待早日出!

    回应

  5. 27a2dd62f92f3416b23919ef68d8013e
    奕希Lv.9
    2015-07-06 15:41:58
    大书什么时候有中文版啊,期待早日出!      Migo
    湛庐正在翻译,快出啦!我也很期待

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