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最大摄氧能力(VO2max),关于耐力天赋的参数(下)

最大摄氧能力如何影响你的比赛成绩?最大摄氧能力提高是否就意味着更好的比赛成绩呢?如何通过训练才能提高最大摄氧能力?这种能力能持续多久?看爱燃烧的更多分享。

CV

说了这么多概念和理论,但提高最大摄氧能力(VO2max)究竟有什么好处?提高最大摄氧能力将提高你的有氧运动能力,提高耐力赛成绩。

人的运动分为2类,1类为高强度,会产生大量乳酸,不能持久的运动供能模式称为无氧运动。1类为低强度,但持久力强的运动供能模式被称为有氧运动。当达到最大摄氧能力时,意味着有氧输出已经达到最大值。在这之上增加强度都是无氧运动,而无氧运动却不能持久。因此在马拉松,越野跑,铁人三项这些需要耐力的运动中,最大摄氧能力一定程度代表有氧供能的能力。

提高最大摄氧能力就能提高有氧运动能力,从而提高运动成绩。而对最大摄氧能力提高的训练主要要注意以下问题:

1. 力量训练和短时间的强度训练不能提高最大摄氧能力,必须通过高效的有氧训练来提高最大摄氧能力。关于有氧耐力训练的内容可参考爱燃烧关于MAF训练的相关文章。

2. 最大摄氧能力的天赋部分是会一直存在,只是随着年龄增长而逐渐衰减。但后天训练所获得的提高部分在训练停止后会逐渐衰减。停训2周就会有明显下降,停训4-12周衰减下降50%,停训半年最大摄氧能力将回到训练之前的水平。

3. 对最大摄氧能力的建立一般需要10-20周的持续训练。每周训练3-5次。最大摄氧能力一般将有15%-20%的提升。这也就是很多马拉松训练计划都在16周以上的原因吧。只有长时间的规律训练才有可能在比赛中充分的发挥自己的潜能。

4. 维持最大摄氧能力水平所需要的训练量至少是巅峰训练量的2/3。这也是很多运动员在赛前2-3周开始将训练量减少至2/3的原因。既维持了最大摄氧能力也让肌肉和内脏充分休息,蓄积能量。

5. 最大摄氧能力并不完全代表最终的运动成绩。因为还有跑步效率和乳酸阀门槛2个参数影响运动表现。最大摄氧能力相当于汽车发动机的排量,但是汽车是否跑得快还需要考虑传动效率和车体的强壮程度。这个问题将在之后的文章详细讨论。

6. 对于中短程的距离的竞技,3000m,5000m,10000m。多组1.6km间歇跑来提高成绩。10K跑的能力也直接影响马拉松成绩。而对于更长距离的比赛,比如长距离越野,70.3铁人或是大铁。通过控制心率训练方法更为有效。因为对于5小时以上的比赛时间,无氧能力的影响非常有限。因此最大程度的通过控制心率来完成对有氧能力的提升对比赛成绩影响更大。

7. 最大有氧能力与最大心率之间有一定的关系。%HMR=0。64*%VO2max+37比如你以70%的最大摄氧能力在跑,
此时你的心率应该是最大心率的0.64*70+37=81.8%
如果现在35岁,则最大心率=220-35=185
而70%最大摄氧能力对应的心率应该为 185*81.8%=151bmp
了解了最大摄氧能力与心率的关系之后,可以通过控制心率来控制训练和比赛中的有氧的比例区间

8. 这里有一个不同距离所对应的比赛时的摄氧量区间(用最大摄氧能力比例来表示)
5km 95%
10km 90%
半马 80%
全马 70%
如果测算通过这个数据测算5km比赛时的心率约为180。通过这个参考心率可以设计比赛战术和配速。比单纯依赖配速来完成比赛更符合身体实际状态。

最大摄氧能力(VO2max)是种与生俱来的天赋,但是后天的努力能够一定程度提高。而通过与心率的换算可以比较有效的监控自己的训练和比赛状态。能够更高效的提高有氧效率,维持更稳定的比赛输出。

相关阅读:

最大摄氧能力(VO2max),关于耐力天赋的参数(上)

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. chy chy

    8. 5km 180 95% ,全马心率133,显然是不对的

    删除

  2. xmonkey xmonkey

    这篇文章的计算不是用180心率来做为最大心率计算的,而是用220做为最大心率计算的。

    删除

  3. chy chy

    我理解错了,但是7和8把我绕晕了。按你对文章的理解,全马的心率应该是多少?

    删除

  4. chy chy

    5km按最大摄氧力的95%跑,按照公式,此时的心率应该是占最大心率的:(0.64*95+37)%=97.8%,最大心率为180/0.978=184。全马应该按70%最大摄氧力,也就是等同于81.8%的最大心率跑,结果大概151。如果151这个结果是正确的话,151还是偏低。

    删除

  5. chy chy

    不过5k,180的心率也可能是偏低的。不知道180是指比赛时达到的最高心率,还是平均心率。

    删除

  6. xmonkey xmonkey

    确实存在类似问题,本文中有几条是从一些研究报告中转载的。关于全马的心率在此引用鸵鸟在2011年芝马的数据供参考: 1st half 1:21:35 avg HR 153 / max HR 1632nd half 1:22:57 avg HR 158 / max HR 172Finish 2:44:32 avg HR 157 / max HR 172 (plan avg HR 162)

    删除

  7. chy chy

    Finish 2:44:32 avg HR 157 / max HR 172 (plan avg HR 162),这成绩配这心率,太厉害了!我认识的一位跑友,年纪35+,2012年北马303完赛,均心率是173,最大200(出现在刚起跑时,可能是没出汗,心率带有问题),全程几乎都是在170+,只有到最后冲刺到了180。个体差异好大!

    删除

  8. xmonkey xmonkey

    确实,鸵鸟一直在做MAF训练。不过35+ 170以上心率还是有相当无氧比例的。说明其的乳酸忍受度极高。

    删除

  9. bobliao bobliao

    我35岁,半程94分心率平均171,最后1公里180

    删除

  10. piapia piapia

    最大心率应该是乘吧 而这里用180,和220有什么区别吗?求教

    删除

  11. 爱燃烧 爱燃烧

    这篇文章是用220做为最大心率计算的,关于180与220的区别可以参阅 http://www.wslyjt.com/2013/07/maf_heartrate/

    删除

  12. 460269175e9e3853adc06d09a6373006
    隨便看看Lv.4
    2018-06-05 00:49:27
    那是乳酸閾值,不是閥!懂伐?

    回应

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