运动强度

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Exercise intensity[size=0.8em]From Wikipedia, the free encyclopedia

Exercise intensity refers to how much work is being done when exercising. The intensity has an effect on whatfuel the body uses and what kind of adaptations the body makes after exercise (i.e., the training effect). Intensity is the amount of physical power, expressed as a percentage of maximum, the body uses in performing an activity. For example, it defines how hard the body has to work to walk a mile in 20 minutes.[1]

Contents  [hide] 1 Fuel used 2 Training Effect 2.1 Low Intensity (up to 80% MHR) 2.2 Medium Intensity (80-85% MHR) 2.3 High Intensity (85-90% MHR) 2.4 Flat Out (90-100% MHR) 3 References

[edit]Fuel used

The body uses different amounts of fuels (carbohydrate or fat) depending on the intensity and heart rate. The Heart Rate column below is an estimate for a 20 year old with a Max Heart Rate (MHR) of 200.

Intensity (%MHR)	Heart Rate (bpm)	% Carbohydrate	% Fat
65-70	130-140	40	60
70-75	140-150	50	50
75-80	150-160	65	35
80-85	160-170	80	20
85-90	170-180	90	10
90-95	180-190	95	5
100	190-200	100	-

[edit]Training Effect

The effect achieved by exercise is affected by the intensity. The intensity and amount of activity needed to achieve many health-related and fitness benefits are less than for someone who has a higher level of activity and fitness[[url=http://en.wikipedia.org/wiki/Wikipedialease_clarify]clarification needed[/url]]. Because the exercise capacity of adults tends to decrease as they age, older adults generally have lower exercise capacities than younger persons. Thus, they need a physical activity plan that is of lower absolute intensity and amount than is appropriate for more fit people, especially when they have been sedentary and are starting an activity program.[2]

[edit]Low Intensity (up to 80% MHR)

This has the effect of improving general fitness and improves the muscles' ability to use the oxygen delivered to them via the blood. This efficiency is accomplished by increasing the number of capillaries in the muscle.

[edit]Medium Intensity (80-85% MHR)

This intensity is around anaerobic threshold (AT) and improves an individual's AT - allowing the body to work at a higher intensity while still working aerobically.

[edit]High Intensity (85-90% MHR)

The heart is a muscle and can be trained to become stronger and more efficient. This intensity of exercise places a load on the heart causing it to become stronger so it can pump more blood in one contraction.

[edit]Flat Out (90-100% MHR)

In this region the body works completely anaerobically - causing a quick build up of lactate (lactic acid). This kind of training, despite being very painful, improves the body's anaerobic capacity - the production, removal, and tolerance to lactic acid.

[edit]References

• ^ The President's Council on Physical Fitness and Sports - Publications. (n.d.). President's Council on Fitness, Sports & Nutrition . Retrieved April 5, 2011, from http://www.fitness.gov/fitness.htm
• ^ Advisory Committee Report . (n.d.). Health.gov | Your Portal to Health Information from the U.S. Government. Retrieved April 5, 2011, from http://www.health.gov/PAGUIDELINES/committeereport.aspx
  

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