Running 102: 怎样跑步最减肥

低心率MAF180心率训练法    翻译：wuyan （温馨秋月修改）
原文：http://www.trifind.com/a_1042/MAF_180_Heart_Rate_Training.html

180心率公式是Dr. Philip Maffetone发明的，他曾经是铁人三项选手Mark Allen和Mike Pigg的教练。尽管此公式已经二十年了，且看上去不很“性感”，但此方法是作者总结的唯一不需要计算器的心率计算公式，并且不需要LTHR测试，VO2 max 测试，非常简单直观。

180公式： 通过如下方法计算最大有氧心率（Maximum aerobic heart rate）：

1. 用180减去年龄（180 — 年龄）
2. 根据健康状况调整计算结果：
    A). 患严重疾病或刚刚康复（心脏病、高血压、刚做完手术或刚出院…… ）减去10。
    B). 以前没锻炼或断断续续锻炼，或者因伤最近停练，或者每年感冒、流感超过两次的，有过敏症状的，减去5。
3. 每周锻炼四次以上并已超过两年，没有上述问题的，不用调整，保留180 — 年龄。
4. 参加比赛超过两年，没有上述症状，并且比赛成绩持续提升的，加5。

训练时应保持最大有氧心跳在-10区间内（例如，最大有氧心跳145，训练时应保证心跳在135～145区间内，尽量接近145）。基础训练阶段，应保持心跳小于等于最大有氧心率。随着身体有氧运动能力的提高，速度会在相同心率下越来越快。有氧运动能力基础打好以后，运动员可开始无氧训练。有些情况或时间不允许时，无需无氧训练，可直接进入比赛。

180训练法在生化方面的另一大好处是：同更高心率的训练相比，自由基的产生被最小化。自由基会导致能力退步、身体发炎、心脏不适以及加快皮肤衰老速度。

（插入以下截图表格，当脂肪和糖各提供有氧运动50%能量时，身体达到最大有氧心率运动状态(Maximum aerobic heart rate)。 图中所示Mike Pigg的MAF心率是153BPM。）




与确定正确训练心率同样重要的，是自我评估：
 
自我评估：最大有氧能力测试（The Maximum Aerobic Function Test）
通过训练，相同心率下，运动速度快速提高。最大有氧能力测试需要选手在赛道上保持最大有氧心率。进行一个1-4英里的测试，记录每英里所用时间。测试前进行12-15分钟的轻松热身。每个月应测试一次。以下是一个5英里测试结果：
 
 距离/////时间
 Mile 1 - 8:21
 Mile 2 - 8:27
 Mile 3 - 8:38
 Mile 4 - 8:44
 Mile 5 - 8:49

MAF测试中，用时越来越长是正常现象，第一圈最快，最后一圈最慢。如果结果不是这样，说明测试前热身不足。测试结果在数周或数月以后应该提升，下面是4月到7月的MAF测试，注意成绩的提高：
           April-May-June-July
 Mile 1 8:21 8:11 7:57 7:44
 Mile 2 8:27 8:18 8:05 7:52
 Mile 3 8:38 8:26 8:10 7:59
 Mile 4 8:44 8:33 8:17 8:09
 Mile 5 8:49 8:39 8:24 8:15

上表是典型有氧基础阶段训练效果。有些人提升快，有些慢些，因人而异。重要的是，如果无法在3-6个月之后提升成绩，说明训练有问题，可能由于营养原因、过于疲劳、过度训练（里程数过高）等等原因，有时可能是设定的最大有氧心率过高。更重要的是，有氧运动能力下降（例如同心率下跑步速度比之前还慢），可能预示着伤病的到来。

定期进行MAF测试非常必要。一般人会在3-6个月或更长时间内，持续提高有氧运动能力，直到达到平台区域。

平台期前，若把无氧运动加入运动计划，会减慢有氧能力的提升，某些情况下甚至会引起有氧运动能力倒退。

比赛

最大有氧速度同比赛存在直接联系。本质上，提高有氧运动能力就是提高比赛成绩（任何运动项目时间超过2分钟就主要依靠有氧运动）。多年来，从上百名跑者收集的数据显示，MAF测试同比赛成绩成正比，即MAF测试提高，比赛速度也提高。

下表显示MAF测试同5公里比赛成绩的关系：

MAF/5kRaceMinMile/RacePaceTime
10:00 7:30 23:18
 9:00 7:00 21:45
 8:30 6:45 20:58
 8:00 6:30 20:12
 7:30 6:00 18:38
 7:00 5:30 17:05
 6:30 5:15 16:19
 6:00 5:00 15:32
 5:45 4:45 14:45
 5:30 4:30 13:59

上述表格包括已有很好有氧运动基础的人，跑步在平坦的认证赛道进行，多数人未进行任何无氧训练，并且多数成绩是春季或秋季第一次参比成绩。特别指出，76%的运动员跑出了该长度的个人最好成绩！此关联性在更长的比赛及其他运动中同样存在。

采用心率表，不但训练时心中有数，还可有效提高有氧运动速度，有助于预防伤病、亚健康，消耗更多体脂。
参考source:·dash2000   并推荐有关跑步的书 《The Big Book of Endurance Training and Racing》 作者 Dr. Maffetone

英文原文：

MAF 180 Heart Rate Training

 

The 180 Formula

The 180 Heart Rate Formula was developed by Dr. Philip Maffetone who went on to coach triathlon greats Mark Allen and Mike Pigg.  Even though this formula is over 20 years old and not considered very “sexy” (it’s the only heart rate formula that I know that doesn’t require a calculator) since there is no LTHR tests, VO2 Max tests, or complications.  It is very straight forward.

The 180 Formula

To find the maximum aerobic heart rate:

1.Subtract your age from 180 (180 – age).

2. Modify this number by selecting a category below that best matches your health profile:

1. If you have, or are recovering from, a major illness (heart disease, high blood pressure, any operation or hospital stay, etc.) or you are taking medication, subtract an additional 10.

2. If you have not exercised before or have been training inconsistently or injured, have not recently progressed in training or competition, or if you get more than two colds or bouts of flu per year, or have allergies, subtract an additional 5

3. If you’ve been exercising regularly (at least four times weekly) for up to two years without any of the problems listed in a or b, keep the number (180 – age) the same.

4. If you have been competing for more than two years duration without any of the problems listed above, and have improved in competition without injury, add 5.

For example, if you are 30 years old and fit into category b: 180 – 30 = 150, then 150 – 5 = 145.

During training, create a range of 10 beats below the maximum aerobic heart rate; in the example above, train between 135 and 145 staying as close to 145 as possible. To develop the aerobic system most effectively, all training should be at or below this level during base building. As the aerobic system develops, you will be able to run faster at the same maximum aerobic heart rate.

Once a great aerobic base is developed, an athlete can develop anaerobic function, if desired. In some cases this may not be necessary or the time and energy is not available for such endeavors.

One other significant benefit of applying the 180 Formula is the biochemical response: production of free radicals is minimal at this training level compared to training at higher heart rates. Free radicals contribute to degenerative problems, inflammation, heart disease, cancer and rapid aging.

As important as finding the correct aerobic training heart rate is the process of self-assessment.

Self-Assessment: The MAF Test A significant benefit of aerobic base building is the ability to run faster at the same effort, that is, at the same heart rate. A heart monitor can help objectively measure these improvements using a test I developed in the mid 1980s called the maximum aerobic function (MAF) test.

Perform the MAF Test on a track, running at the maximum aerobic heart rate. A one- to five-mile test, with each one-mile interval recorded, provides good data. The test should be done following an easy 12–15 minute warm up, and be performed about every month throughout the year. Below is a 5-mile MAF

Test of a runner training at a heart rate of 150:

Distance Time (min:sec)

Mile 1 - 8:21

Mile 2 -  8:27

Mile 3 - 8:38

Mile 4 - 8:44

Mile 5 -  8:49

During an MAF Test, it is normal for the running times to slow each mile – the first mile should be the fastest and the last the slowest. If this is not the case, it may indicate the lack of an effective warm up. In addition, the test should show faster times as the weeks and months pass. For example, over a four month period, we can see the endurance progress in the same runner from the above MAF Test. Note the aerobic speed improvement between April and July:

----------April--  May---June--- July

Mile 1 8:21   8:11  7:57   7:44

Mile 2 8:27  8:18  8:05   7:52

Mile 3 8:38  8:26  8:10   7:59

Mile 4 8:44  8:33  8:17    8:09

Mile 5 8:49  8:39  8:24    8:15

This improvement is typical during the aerobic base period. Some improve at a faster rate, others slower. Most importantly, if you’re not improving within a three- or six-month period, it means something is wrong. It may be a dietary or nutritional factor, excess stress, overtraining (such as too many miles), etc. In some cases, it may be the maximum aerobic heart rate is too high (often from choosing the wrong category in the 180 Formula). Moreover, a reversal of aerobic function, i.e., slowing of aerobic pace during base training, may indicate an impending injury – enough of a reason to perform the MAF Test regularly.

Progress should continue in some form for three to six months or more before aerobic benefits may reach a normal plateau. Adding anaerobic work to the schedule before this plateau may impair (and ultimately even reverse) further aerobic progress.

The greatest benefit of the MAF Test is that it objectively demonstrates aerobic improvement in the form of aerobic speed. These changes also reflect competitive improvement.

Competition

A direct relationship exists between the maximum aerobic pace (as measured by the MAF Test) and competition. Essentially, increasing aerobic function improves competition (recall that events lasting more than two minute’s duration obtain most energy from the aerobic system).

Data gathered on hundreds of runners I trained over a period of several years showed that the MAF Test was positively correlated with race pace – as the MAF Test improved, so did competition. The chart below, based on actual MAF Tests and 5 kilometer running race times, demonstrates this relationship.

MAF     5K Race Min/Mile     Race Pace Time

10:00          7:30                           23:18

9:00             7:00                          21:45

8:30             6:45                          20:58

8:00            6:30                          20:12

7:30            6:00                          18:38

7:00            5:30                          17:05

6:30            5:15                           16:19

6:00           5:00                           15:32

5:45            4:45                           14:45

5:30            4:30                          13:59

The above runners included those who developed an aerobic base, and raced on a flat, certified road course, or track. Most did not perform any anaerobic training, and for most, this was their first competition of the spring or fall racing season. Moreover, 76% of these athletes ran a personal best time for this distance! Similar relationships exist for longer events and for other sports.

The use of a heart rate monitor takes the guess work out of training and can help increase aerobic speed. It can also help prevent injury, ill health and burn more body fat