|
我是心率训练的崇拜者，崇尚在心率指导下开展有益的健身活动。在一个社区里读到一篇文章，觉得不错。考虑到在运动爱好者中，英文毕竟不如中文方便易读，此文我将它翻译成中文，既娱自己，也飨读者。 原文题为HOW TO CREATE A HEART RATE TRAINING PLAN，从公开资料看，作者是一位位于伦敦的运动爱好者。根据原文选译，中文为原作。 中文标题为： 如何制定一个心率训练的计划 以下按照原文标题的分段法，给出中文译文，原文也附上，供有英语阅读能力的朋友对照。 1 HEART RATE-BASED TRAINING TOOLS（基于心率的训练工具） ~~~~~~~~~~ Before you can begin training by heart rate, you’ll need the right tech to measure it with. This way, you’ll be constantly aware of your beats per minute (BPM) – the essential metric for this type of training. 在开始进行基于心率的训练之前，你首先得有个技术来测量它。这样，你就能不间断地知道你自己的每分钟心跳次数，这是做这种类型训练的基本度量工具。 There are a couple of different options when it comes to heart rate monitors. You can wear one on your chest, your arm, or your wrist. So how do they differ? 就心率监测而言，有好几种方法。你可以戴一条胸带，臂带，腕带，他们有什么区别呢？ The classic chest strap uses an electrocardiogram (ECG) to measure your heart rate. It can then be connected to a combination of devices, including your sports watch, bike computer, fitness app, and/or gym equipment to give you a real-time measurement of your heart rate. 经典的胸带用一个ECG（心电图）的方法来测量你的心率。它可以通过连接装置接到设备上，诸如你的运动手表，单车小电脑，健身app，以及健身设施，给你一个实时的心率测量。 The arm strap works in a similar way with your devices but uses optical heart rate tracking instead – just like the fitness watch on your wrist. Your watch differs from the chest and arm straps in that you don’t need any other devices because all the information you need for checking your heart rate is right there on the screen. 臂带需要与你的设备同步工作，但它用的是光学心率追踪技术，与你手腕上戴的运动表是一个道理。你的运动表与你的胸带或者腕带不同之处，在于有了腕表，你不再需要其他任何设备了，你就看手表的屏幕上，就可以知道你想知道的关于你心率的信息了。 2 WHAT ARE HEART RATE ZONES?（关于心率区间） ~~~~~~~~~~ So now you have your tech sorted, what can you do with your these measurements? Using your maximum heart rate (MHR), you can calculate the optimal target heart rate zone for each exercise session according to your goals. Often referred to as 'zone training’, you will use your heart rate monitor to ensure you’re working out at the right BPM but never going over it for that day. 有了技术了，用测量手段你能做什么？用你的最大心率，你可以根据你的运动目标，算出不同运动区间段的最佳心率目标。通常所说的“区间训练”，就是通过监测，确保你运动时心率正好在那个位置，但也不要一整天都在那个心率上。 There are different five heart rate zones, which correspond with a certain percentage of your MHR. From 'very light’ (50-60% of your MHR) to 'maximum’ (90-100% of your MHR), each zone has a different effect on your body when you exercise in it. 有5个心率区间。以最大心率为依据，从非常轻（最大心率的50-60%）到最大强度（最大心率的90-100%），当你在不同心率区间训练时，对你的身体作用是不一样的。 3、 CREATING YOUR HEART RATE TRAINING PLAN （制定你的心率训练计划） ~~~~~~~~~~ So now you know what your heart rate zones are, it’s time to create your training plan. This is something you can easily do yourself, based on the types of workouts you enjoy. 现在你已经得出你的心率区间了，可以制定一个心率训练计划了。基于你自己喜欢的运动科目，你自己就可以轻松地制定一个计划。 Your training plan should include a mixture of different cardio workouts that cover each of your heart rate zones. Take the opportunity to think about what you want out of each week and create a mix that will motivate you, especially when you start to see the results. 训练计划应包括不同的心的功能训练科目的组合（CARDIO一词，常译作“有氧”，但是在这里，不同的心率区域，明显就不是有氧的意思了，因为有的区间是无氧运动了，所以应该翻译成这个词的本意---“心的”，即与心相关的，此处译作“心功能”------译者老威修斯注），它应该覆盖你的每一个心率区。要想好你每周打算练什么，做好一个能激励你做下去的混合式计划，特别是当你希望看到结果的时候。 Unsure how much time you should spend working out each week? The American Heart Association recommends that adults aim for at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, ideally a blend of both. This works out to be a very achievable 22 minutes per day – but you can always do more. 如果不确定每周应该安排多少时间来做锻炼，美国心脏协会给出的成年人运动时间，是每周中等强度的有氧运动150分钟，或者高强度有氧运动75分钟，当然两种运动都有最好。算下来，每天活动22分钟，----当然啦，多多益善。 Even if you’re only interested in one type of training, such as running, it’s still important to include this variety of workouts to supplement your practice. Add some yoga or drill days to your training plan to enhance your running by building strength and improving your mobility. 哪怕你只对一种运动形式感兴趣，譬如，跑步，你依然可以让你的运动包括各种不同的类型，这点很重要。譬如，某几天加点瑜伽，体操到你的运动科目里，通过强化力量和柔韧性，来加强你的跑步能力。 The best thing about having a varied training plan is that you can always swap your days around based on how you’re feeling. Life doesn’t always go according to any plan, so if you haven’t had a great night’s sleep you can do some slow stretches in zone 1 or 2. Having a busy day? Swap your long run for a quick HIIT session in zone 4. 计划钟包括不同的类型的最大好处，是你总是可以根据你的身体感受，在不同的运动日里变换运动科目。生活不是按照计划一成不变地前进的，如果你头天没睡好，你就可以做些在心率1区2区的低强度伸展。今天太忙？那就将长跑改为短时间的HIIT，在心率4区练习。 4 CALCULATING YOUR LOW HEART RATE FOR TRAINING（算出你的低心率来训练） ~~~~~~~~~~ Want to try low heart rate training? Maffetone’s formula is 180 minus your age (for example, 180-30 years=150 BPM). The idea is that you start at whatever pace you need to go to maintain this heart rate and over time, your pace will increase but your heart rate won’t. 你想试试低心率训练吗？MAF 180训练法，是180减去你的年龄（例如，180-30岁=150心率）。这个意思是，不管你用什么配速跑步，整个运动过程始终保持这个心率，你的配速会慢慢提高，但心率不会。 There are a few amendments to this calculation. For example, if you have a cold or flu more than twice a year, or are asthmatic, you should subtract another five from your low heart rate calculation. Same if you have a minor injury or find you’re not improving from your training. If you’re recovering from an operation, a major illness, are on medication or feeling burned out from overtraining, you should subtract 10 from your calculation. 这个算法有一些补充的修正。譬如，你着凉了或者感冒了，把被减数年龄乘以2，或者还有哮喘咳嗽了，在降低了的心率数上再减掉5。又或者，你受伤了，或者你发现运动没有使你状态提高，或者你正在一场手术后康复，或者大病后康复，或者正在一场治疗过程中，甚至感到过渡训练后的力竭状态，那么，再减轻10。 译者老威修斯按：根据前后文，可知作者是非常注意科学和多样化训练的。此处意在强调的是，应该根据实际情况调整运动的强度和方法，不要一味蛮干。也不要机械地看待作者给出的减去5，减去10的数字。例如，文中举例受伤了，如果受的上不足以运动了，那就减去多少心率数都谈不上，而是卧床了。读者万不可机械行事。 5 HOW TO USE YOUR HEART RATE IN HIIT（在HIIT中如何使用心率） ~~~~~~~~~~ The idea behind HIIT is that you workout at a high intensity (as the name suggests) and then a low intensity. But how do you know exactly what your high and low levels are? This is where knowing your MHR is key. Once you have estimated this, you can easily calculate your heart rate zones, which means you’re ready to get to work. HIIT的理念，是高强度科目后接着低强度科目。可是，你怎么知道你处在高强度还是低强度？在这里，知道你的最大心率是关键。如果你知道，那么你就可以轻易地计算心率区间，也就是你需要把运动推到什么地方。 Start with a warm-up in zone 2 (60-70% of your MHR) for the first five minutes of your workout. Then up the intensity to zone 4 (80-90% of your MHR) for at least 30 seconds, but no more than a few minutes. Then drop down to zone 1 (50-60% of your MHR) for a recovery phase of about three minutes. Now repeat this intensity and recovery cycle for at least 20 minutes. 从2区（60-70%最大心率）的地方开始，运动5分钟，然后到4区（最大心率的80-90%），持续起码30秒，但也不要超过几分钟。然后降到1区（最大心率的50-60%）用以恢复个3分钟。就这样重复轮番做，至少维持20分钟。 译者老威修斯按：在跑步运动中，有不少人（我也是）采用的是储备心率法。可以在本公号里翻看以往的心率方面的文章，多有叙述。在跑步以外的运动，考虑到心率的呈现形态与跑步有很多区别，所以，我在健身中，也用最大心率法。 Using a heart rate monitor is an easy way to track which zone you’re in. If you don’t have one, then an alternative option is to keep an eye on your breathing. If you’re able to talk while doing your intensity workout, then you probably need to take it up a notch till you feel short of breath. Don’t train too hard or for too long though – not only will you end up exhausted and sore, you won’t get out as much as you put in. 用心率监测设备是一个很好的了解你所在心率区间的手段。如果你没有设备，有替代的方案，请你关注一下你的呼吸。如果你在强度训练阶段还能说话，那么可能你得加把劲儿使你呼吸变得急促。但也不要太猛烈，也不要太长久。要不然，你不仅会在结束时把自己彻底搞得耗尽，也可能所得与所付出不成比例。 ============================================ 本公众号关注大众健康话题，分享大众运动心得。 作者：老威修斯_宋伟江，个人公众号：老威小屋。运动大叔，跑步和健身爱好者，每月保持200至250公里的跑量。崇尚“科学训练，合理饮食”的健身原则，倡导戒烟断酒的生活方式。跑步以提高健康水平为主，以适当追求竞技能力为辅。 |
|
|
