没找到之前看过心跳过快会伤害身体的文章 看到比较有点类似的 只有这篇 印象中 有 "一周超过30分钟" "只不过是燃烧生命绽放出的光芒" 这类的字眼 如果有看到这篇文章的版友 麻烦转过来让资深的跑友前辈们 一起参考 讨论 ※ [本文转录自 FITNESS 看板] 作者: Hermerod ( ) 看板: FITNESS 标题: Re: [心得] 慢跑的心跳快慢 时间: Sat May 26 19:44:48 2007 原文多写点好了 The enzymes of fat metabolism are located in structures within the muscle cells called mitochondria. Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy. More mitochondria means more fat metabolism, more ATP, and more energy. 代谢脂肪的酵素存在於肌肉细胞里称为粒腺体的组织中，脂肪被传送进粒腺体中，只要有 氧的存在便作用产生能量。愈多的粒腺体表示愈 多的脂肪的代谢，产生愈多的ATP就有愈 多的能量。 High-volume training increases the amount and size of mitochondria. Longer exercise bouts produce the greatest gains in mitochondrial content. A 90-minute run provides a better stimulus than a 60-minute run. It is common for runners to do "two-a-day" workouts to get in the necessary mileage. However, this research indicates that a runner will receive much more benefit from running one 90-minute workout than two 45-minute workouts. There is, however, a point of diminishing returns. A three-hour run is better at nudging the mitochondria content upward than a 90-minute run, but the gains are offset by the necessity of a longer recovery time between workouts. 大量训练会增加粒腺体的数量和尺寸。愈长时间的运动可加速产生新陈代谢中的益处。跑 90分钟比跑60分钟产生更好的刺激。为了累积里程数跑者一天练跑两趟是很平常的现象， 可是此研究指出跑一趟90分钟的效果好过跑两趟45分钟的训练。但也不是意味着可以无限 制的增长时间，必定有个极限。3小时的长跑固然比跑90分钟有利於提昇代谢的效果，但 成效会被操练之间所需更长的恢复时间所抵消。 My speed in long races had been declining since I had become a masters runner. For a number of years I had been running LSD (long, slow distance) type training. In the process of researching and writing about fat metabolism, I read Lydiard's book Running the Lydiard Way. Lydiard's formula advocates not just high-volume training but high volume at speeds near the "maximum steady state." 我长跑的速度自从我成为老练的跑者後就衰退。多年以来我都采LSD(长、慢、距离)式训 练法。当研究脂肪的新陈代谢时，我研读Lydiard的着作Running the Lydiard Way，他的 法则倡导不仅要高训练量还要够份量的速度训练以接近最高均速的状态。 In other words, most training should be conducted close to the highest speed that you can run without going anaerobic. This is the speed where fat metabolism is at its highest. For experienced runners, the maximum steady state equals an intensity of 70 to 75 percent of maximum heart rate. For those just launching their running careers, it will be closer to 60 to 65 percent of maximum heart rate. Studies have confirmed his theories. Volume and intensity interact to produce even greater gains in mitochondria development. Daily runs of 90 minutes at 70 percent max will boost mitochondria 30 percent higher than equivalent time spent at an easier 50 percent effort. 换句话说，所有的训练都该要求接近不形成氧债的最高速度，这也是脂肪代谢的顶点。对 老手而言，最高均速状态相当於70~75%最高心跳的强度，对新手而言，约为60~65%最高心 跳。研究已经证实他的理论，训练量和强度交互作用对新陈代谢的发展产生更大的效果。 用70%最高心跳的强度每天跑90分钟相较於相同时间只用50%的最高心跳强度可提高30%新 陈代谢的效果。 On the other hand, you can run too fast on your daily runs. At faster paces, oxygen demand exceeds supply. You are now anaerobic. Fuel reliance switches predominantly to carbohydrates, and the result is the accumulation of lactic acid. Lactic acid inhibits the enzymes that break down fat and therefore reduces fat metabolism. If you go out for a 45-minute run at 10K race pace, you will be burning less fat and generating more waste products than if you ran those 45 minutes at only a 60 percent effort. Daily hard efforts will result in accumulation of waste products and decreased recovery, and lead to declining performances. It's better to run a little too slow than a little too fast. 另一方面，你也可能在每日练跑时跑太怏。在较怏的速度下，氧气供不应求。这时你处於 氧债的状态，能量供给会转向醣类，结果也造成 乳酸的累积。乳酸阻止酵素分解脂肪也 就降低脂肪的代谢。假使用10K的速度跑45分钟，将会比60% 强度跑相同时间消耗较少脂 肪及产生更多的废物。每天苦操将造成体内废物的累积和延缓恢复，也会导致体能状况衰 退。稍微慢一些总好 过太怏一些。 爱因斯坦说:专家还不是训练有素的狗! 参考一下，目前的研究如此并不代表是真理，或许版友有更重大的发现也说不定!! --

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