Heart Rate Training for Improved Running Performance

曹晓东

从running8 的BBS上的转的  http://bbs.running8.com/forum.php?mod=viewthread&tid=40218&highlight=

Heart Rate Training for Improved Running Performance
By Jason R. Karp, M.S.

心率训练提高跑步成绩
作者Jason R. Karp, M.S.

A coach and exercise physiologist, Jason Karp is always welcome in the pages of Track Coach because of his admirable ability to explain technical concepts clearly and straightforwardly. This article elucidates the importance of heart rate measurement and why it can be extremely helpful to the coach.

由于令人羡慕的能力，对技术理念清晰直接的解答，作为教练和运动心理学家，Jason Karp一直很受跑道教练版的欢迎。这篇文章解释了心率测量的重要性和为什么他对教练有帮助。

The heart is the symbol for our most powerful emotion, love. It is the core, the center. It can be found among the scribbles in a lovestruck girl's high school notebook, as a figure of speech when we thank people ("from the bottom of my heart"), and as a metaphor for life and death when beneath the delicate hands of a surgeon as he performs a bypass operation. Even when we salute the American flag and sing the National An- them, we place our hand over our heart as a symbol of loyalty to and respect for our country.

心脏是人类最强烈情感，爱的象征。心脏是核心，心脏是中心，它出现在痴情女孩中学笔记本上的涂鸦画中，它出现在人们表示谢意的词语中（“从心里感谢”），当外科医生为病人进行搭桥手术时，在他灵巧手下的那颗心脏代表着生和死。甚至每当向美国国旗行礼和唱国歌时，我们将我们的手放在心脏上，表示对国家的忠诚和尊敬。

The ancient Greeks may have been the first to acknowledge the existence of the heart, which they named kardia. Our words cardiac, cardiovascular, electrocardiogram (ECG or EKG), echocardiogram, and cardiologist are all derived from that word. The Greek philosopher Aristotle thought that the heart was the seat of the soul and the center of man. But it is certainly also the most extraordinary muscle in the human body. It is always working, from before we are born until we die. It has both the unique ability and responsibility of delivering the most important chemical element, oxygen, throughout the body to sustain life. And it is how our most vital body fluid, blood, is delivered to our organs and running muscles. With running, we can actually train the heart to pump more efficiently, to pump more blood (and hence, oxygen) with each beat.

古希腊人也许是最早了解心脏存在的人，他们称其为kardia。我们的词汇心脏的cardiac, 心血管 cardiovascular, 心电图electrocardiogram (ECG 或 EKG), 超声心动图echocardiogram, 和心脏病医生cardiologist都是这个词的衍生词。希腊哲学家Aristotle认为，心脏是灵魂的宝座和人类的中心。当然，它也是人类体内最特殊的肌肉。心脏时刻不停地工作，从我们降生之前直至我们死亡。为了我们的生命，心脏以它独特的能力，负责将最重要的化学元素，氧气输送至我们的全身。这也是我们最重要的体液，血液是如何输送至我们的器官和跑步肌肉的。在跑步时，我们可以训练心脏更高效地跳动，每跳动一次泵送更多的血液（和氧气）。

The prescription of running intensity during prolonged workouts has always been an approximate endeavor because adjustments of intensity often rely on the athlete's perception of effort. Measurements that accurately reflect the intensity of running in terms of metabolic demand, including oxygen consumption (VO2) and blood lactate, are limited to a laboratory setting. By contrast, the heartbeat-the split-second sequence of contractions of the heart's four chambers-is the most easily measured physiological indicator of running intensity, and thus offers us, as coaches, a very reliable and objective variable with which to work.

在延续时间长的训练中，规定跑步强度一向只能粗略地估计，因为调整强度经常是依赖运动员对力度的感觉。 能够准确反映跑步强度测量值，即代谢需求，包括氧气消耗 (VO2) 和血乳酸浓度，均受到实验室设施的限制。对比之下，表示心脏4个心房收缩的心跳-每秒是最容易测量，反映跑步强度的生理指标，这就为我们的工作，作为教练员，提供了一种非常可靠和客观的变量。

It has been reported that the heart rate observed at slightly below the ventilatory threshold (the level of exercise beyond which the volume of carbon dioxide expired is greater than the volume of oxygen inspired) is a better indicator of the exercise intensity that can be sustained for pro- longed periods than other physiological measures such as blood lactate concentration, work output, ventilation (liters of air breathed in or out per minute), and volume of expired carbon dioxide (VCO2) (Boulay, et aI., 1997). This is good news for the coach since determining your athletes' heart rates is obviously much easier than determining their blood lactate concentrations or VO2.

据报道，在略低于通气门槛（一种运动强度，当低于它时，CO2排出量大于O2吸入量）观察到的心率，较之其它生理指标，比如血乳酸浓度，输出功率，通气量（每分钟吸入或呼出的空气量）和CO2排出量(VCO2)，能够更好地反映延续时间长的运动强度（Boulay等人, 1997）。这对于教练员是一个好消息，因为确定运动员心率明显地比确定他们的血乳酸浓度或VO2更加容易。

In response to physical activity, heart rate increases in a predictable manner. In fact, the relationship between exercise intensity and heart rate is an extremely linear one-the greater the intensity, the higher the heart rate, with the relationship becoming more curvilinear (heart rate begins to plateau) at very high intensities. Because of its predictability, you can use heart rate to prescribe running intensities. It can also be used to monitor your athletes' progress over time. For example, as your athletes get in better shape, they will be running at a faster pace when at the same heart rate and their heart rate will be lower when running at the same pace.

心脏总是以先知的方式提高心率，响应身体的运动。实际上，运动强度和心率存在极为线性的关系---强度越大，心率越高，只有当运动强度非常大时，才变为非线性（心率达到平台）。由于它的先知，您可以利用心率规定训练强度。还可以利用心率监视运动员在一段时间内进步与否。例如，随着运动员的体能提高，在同样的心率下，他们会跑的更快；在同样的速度下，他们的心率更低。

METHODS FOR DETERMINING TARGET HEART RATE --- 确定目标心率

There are generally two ways to use heart rate to determine intensity. The first is to simply take a percent- age of your athlete's maximum heart rate (max HR). The approximate max HR can be determined by subtracting an athlete's age from 220. For example, a 20-year-old's max HR would be approximately 200 beats per minute (220-20), and a target range of 70 to 80% would correspond to 140 to 160 beats per minute.

一般有二个方法可以用心率确定强度。第一个是简单地取您运动员年龄最大心率(max HR)的百分比。确定大约的最大心率(max HR)可以通过220减去运动员年龄。例如，一个20岁青年，最大心率约为200 bpm (220-20)，目标心率为70 - 80%相当于140 - 160 bpm。

The second method of using heart rate to calculate a target range involves the athlete's resting heart rate. This method is called the Karvonen method, named after its founder. To calculate an athlete's target heart rate, subtract resting HR from max HR before multiplying by the desired percentage. The resting HR is then added back to the product. The difference between the max HR and the resting HR is called the heart rate reserve (HRR).

第二个用心率计算目标范围的方法涉及静态心率，以发明者命名，被称之为Karvonen方法。计算运动员目标心率，最大心率减去静态心率，再取所需百分比，然后，积与静态心率相加。最大心率与静态心率之差，被称之为心率储备(HRR)。

If the 20-year-old in the above example has a resting HR of 50 beats per minute, a target heart rate of 70 - 80% HRR would be calculated as follows:
HRR = (220-20) - 50 = 150 beats/ min. Lower Limit = (150 x 0.70) + 50 = 155 beats/min. Upper Limit = (150 x 0.80) + 50 = 170 beats/min. The Karvonen formula is especially attractive to use since it also estimates the running intensity in relation to the athlete's maximum oxygen consumption (VO2 max). For example, 75% HRR equals 75% VO2 max. (There is about a 10% difference when comparing either %HRR or % VOmax to %max HR, however. For example, 75% HRR equals about 85% max HR.)

如果这个20岁青年的静态心率为50 bpm，目标心率为70 - 80% HRR，计算如下：HRR = (220-20) - 50 = 150 bpm，下限 = (150 x 0.70) + 50 = 155 bpm，上限= (150 x 0.80) + 50 = 170 bpm。使用Karvonen公式特具吸引力，因为它估计的跑步强度与运动员的最大耗氧量 (VO2 max) 有关。例如, 75% HRR 等于 75% VO2 max。（但是，%HRR 或 % VOmax 与 %max HR相比，存在约10%的差异。例如，75% HRR 约等于 85% max HR。）

When using the Karvonen method, you should retest your athlete's resting HR once every few months to recalculate a target range since resting HR decreases as cardio- vascular fitness improves. However, there is a limit as to how much the resting (or running) heart rate will decrease in response to training.

当使用Karvonen方法时，每过一，二个月，您应该重新测试运动员静态心率，重新计算目标范围，因为静态心率随着心血管能力的提高而降低。但是，作为训练的响应，静态（或跑步）心率可以降低多少存在一个界限。

Remind your athletes that the goal is not a heart rate of zero. The lower resting heart rate in endurance- trained runners results from a combination of an increased stroke volume (the volume of blood pumped by the heart's left ventricle with each beat) and an increased activity from the parasympathetic nervous system. Since max HR decreases with age (by about one beat/min. per year), you should also readjust the target HR as your athletes get older.

提醒您的运动员，目标并非心率为零。对于经耐力训练的跑步者，静态心率的降低是因为搏出量（心脏每跳一下左心室泵出的血量）提高和副交感神经活力提高。由于最高心率随年龄的增长而降低（约1bpm/年），您应该随着运动员年龄的增长，不断调整目标心率。

It is important to remember that the formula "220-age" provides only an estimate of the max and may be off by more than 10-15 beats/min. All people of the same age do not have the same max HR (Wilmore & Costill, 1988). In fact, 68% of the population will have a max HR within one standard deviation of the population's average, with 95% falling within two standard deviations of the average.

记住，利用"220-年龄"估计最高心率可能产生10-15bpm以上的误差。所有的同年人不可能最高心率相同 (Wilmore 和 Costill, 1988) 。实际上，68%人口的最高心率会落在标准平均偏差之内。

This rather large margin of error can lead to prescribing a running intensity that is either too low or too high to achieve the optimal benefit. The equation tends to overestimate max HR in highly trained runners and underestimate max HR in un- trained people. A more accurate way to determine max HR would be to measure your athlete's HR while he performs an all-out test, such as a race or a time trial.

偌大的误差幅度可以导致规定的跑步强度或低或高，无法保证最佳训练效果。该公式可能会高估训练有素者的最高心率，而低估未经训练的人群。一个更精准的最高心率确定方法是在全力跑，比如比赛或计时测试过程中，测试您运动员的心率。

HEART RATES FOR SPECIFIC WORKOUTS --- 特定训练的心率

Once you know your athlete's actual max HR, knowing exactly what target HR to prescribe is where the task becomes complicated, since there is great variability among runners concerning how long a given percentage of max HR can be sustained. This will depend, in part, on the athlete's general physical fitness level and his specific lactate threshold (the point at which lactate begins to quickly accumulate in the muscles and blood).

一旦确定您运动员的实际最高心率，要确切地了解应该规定什么目标心率是事情变为复杂，因为考虑到给定的%最大心率可以维持多久，在不同的跑步者中变数很大。这部分地取决于运动员总的体能和他具体的乳酸门槛（乳酸开始在肌肉和血液中快速聚集的点强度）。

For example, a high school fresh- man coming out for the cross country team may feel discomfort after only a few minutes of running, even at 60% max HR, while a competitive college runner could run at 90% max HR without much discomfort. It is paramount, therefore, to take into account the present physical state of your athletes when prescribing running intensity. The other major factor that determines what HR you should use is the goal of individual workouts.

例如，一个中学新生仅跑了几分钟既感到不适，甚至在60% max HR强度；而一名竞赛型大学跑步者以90% max HR跑步，没有明显地不舒服。因此，最重要的是在规定强度时，必须考虑您运动员目前的体能。确定您该使用什么心率的其它主要因素是具体训练的目标。

AEROBIC ENDURANCE --- 有氧耐力

Continuous, aerobic running lasting 30 to 60 minutes (or longer) should be performed at about 70- 75% max HR (60-65% HRR). These runs target cellular changes within the running muscles, such as increases in the number and size of mitochondria and capillaries. For this type of work- out, 70-75% max HR is all your runners need to cause those changes, Most of your athletes' running during the base phase of the training year when they are increasing weekly mileage should be done at 70-75% max HR.

连续的有氧跑，30 – 60分钟（或更久），应该以约70- 75% max HR (60-65% HRR)强度进行。这样跑的目的是改变跑步纤维的细胞，比如提高线粒体和毛细血管的数量和大小。对于这种类型的训练，为了产生这样的改变，您所有的跑步者仅需70- 75% max HR强度。在年度的基础训练阶段，在提高周跑量时，您的运动员大多数应该以70- 75% max HR强度进行训练。

If the length of the run is well within the athlete's aerobic capacity and is a regular part of his or her training, it is possible for the heart rate to remain nearly constant throughout the run (as long as the terrain remains flat and it is not excessively hot). During very long runs, however, when glycogen levels are getting low, heart rate will begin to drift upward as the body fatigues.

如果跑程在运动员的有氧能力之内，且为他或她的正常训练部分，要尽量保持全程心率恒定不变（只要地面平缓，天气别太热）。在非常长的长距离跑过程中，
当糖原浓度不断降低，随着身体的疲惫，心率将开始向上漂移。

LACTATE THRESHOLD --- 乳酸门槛

Workouts that target improvements in the lactate threshold should be performed at about 80-90% max HR. The intensity feels "comfortably hard." The more fit your athletes are, the higher their lactate threshold is in relation to max HR, and therefore the greater the intensity they will have to run at to train the lactate threshold. By raising their lactate threshold, your athletes will be able to run harder for longer periods of time. Training in this HR zone may take place in the latter portion of the base phase and the early competitive phase of the training year.

如果以提高乳酸门槛为目的，训练强度约为80-90% max HR。这一强度的感觉是“舒服地累人”。您运动员的体能越好，他们以max HR计的乳酸门槛越高，所以，为了提高乳酸门槛，他们必须以更大的强度进行训练。通过提高乳酸门槛，您的运动员将能够跑得更强，而且跑得更久。这个心率区的训练可以在年度体能训练后期和竞技训练初期进行。

AEROBIC POWER (VO2 MAX) --- 有氧力量(最大耗氧量)

While running at lower intensities is great for building an endurance base and for recovery between hard workouts, optimum improvements in aerobic fitness occur when running is performed at an intensity over 90% max HR (Wenger & Bell, 1986). This is because training at this high intensity targets improvements in VO2 max.

低强度跑适用于打造耐力基础和高强度之间的恢复性训练，而强度超过90% max HR的训练是最能提高有氧能力的(Wenger 和 Bell, 1986)。这是因为以这个强度进行训练可以提高VO2 max。

Aerobic intervals (running periods lasting more than 2 minutes separated by short rest periods) are primarily used to accomplish this goal by targeting cardiac factors associated with VO2 max (e.g., stroke volume, cardiac output, heart contractility, etc.). Since VO2 max occurs at or very near 100% max HR, your athletes should perform these intervals at or very close to 100% max HR.

有氧间歇（持续跑2分钟以上，随后短时间休息，再继续）主要用于训练与VO2 max相关的心脏功能（比如，心脏的搏出量，输出功率，收缩能力，等等）。由于VO2 max出现在或非常接近100% max HR，您的运动员应该在或非常接近100% max HR强度进行这种间歇训练。

Coaches need to be careful here when prescribing the intensity, because if a 6:00 mile elicits max HR surely a 5:45 mile will also elicit max HR. However, because the purpose of the workout is to target VO2 max, the goal of the workout is achieved by running the mile repeats in 6: 00 each. Running faster only serves to add more fatigue to your athlete's legs. Remember, the goal of training is to provide the least stressful stimulus that will elicit the desired adaptation. Intervals in this HR zone are typically performed during the competitive phase of your athletes' season.

在规定强度时，教练员必须非常认真，如果6:00每英里可以达到max HR，那么，5:45每英里肯定也可以达到max HR。由于该训练是针对VO2 max的，6:00的1英里重复跑即可达到训练目的。跑得更快只能给您运动员的腿多添加点疲劳而已。记住，训练目的是用最小的力量刺激，产生所需的适应能力。通常，该心率区的间歇跑是在您运动员的竞技训练阶段进行。

ANAEROBIC GLYCOLYSIS --- 无氧糖酵解

Anaerobic intervals (intense running periods lasting 30 seconds to 2 minutes separated by long recovery periods) train the muscles' ability to tolerate and buffer muscle acidosis and train the recruitment of fast-twitch muscle fibers to enhance speed. Using heart rate is typically not valid in this case since your athletes will be running at a speed that is much faster than that which will elicit max HR. In addition, if the interval is short enough, HR will not even have time to increase to maximum levels.

无氧间歇（高强度跑持续30秒至2分钟，随后长时间恢复，再继续）是训练肌肉忍耐和缓解酸中毒，利用快伸缩肌肉纤维提高速度。无氧间歇通常不使用心率，因为您运动员的速度已经远远超过刚达到max HR时的速度。另外，如果无氧间歇足够的短，心率甚至没有时间提高至最高值。

Table 1 summarizes the different types of workouts and their corresponding heart rate guidelines to be used during the training year. Although there are different theories and opinions among coaches concerning the precise ordering of workouts during the training year, one thing that should remain constant is that the goal of the individual workout and the corresponding heart rate should always match.

表1归纳了不同类型训练及其对应的心率，适用于整个训练年度。尽管在教练员之间，关于这些训练在整个训练年度中的准确顺序，存在不同的理论和看法，有一件事是恒定不变的，即，各个训练的目的和对应的心率应该永远一致。

Notice the range of heart rate percentages in the table rather than a set heart rate value for each type of workout. The reason for this is two- fold. First, not all runners will have the same heart rate at a given intensity due to differences in lactate threshold and economy, and second, during interval workouts, heart rate will drift upward as the number of repetitions increases.

注意，对于每一种训练，表中给出的是心率百分比，而不是心率。原因是二方面的。首先，由于乳酸门槛和跑步经济不同，在给定强度下，跑步者的心率有所不同。第二，在间歇训练过程中，随着重复跑的依次进行，心率将不断向上漂移。

For example, if an athlete runs 6 x 800 meters in 2:30, his heart rate can be expected to be somewhat higher during the latter repetitions compared to the earlier repetitions, due to the accumulated stress of the workout. The heart rate profile for the workout may look like this: 181, 181, 183, 184, 186, and 188 beats/ min.

例如，一名运动员跑6 x 800m，配速2:30，由于疲劳不断积累，他最后几个重复跑的心率将高于起初的几个。他的训练心率可能看似：181, 181, 183, 184, 186, 和188 bpm。

As the athlete fatigues, the heart must compensate by beating faster to pump enough oxygen to the working muscles. The heart rate profile during the workout can help the coach determine when fitness gains have taken place. For example, say this athlete runs the same workout-6 x 800 meters-two months later, and the heart rate profile looks like this: 179, 179, 180, 180, 182, and 183 beats/ min. Assuming all else being equal (temperature, wind conditions, fatigue level), you could say that this athlete has improved his fitness.

随着运动员疲劳加剧，作为补偿，心脏必须加快跳动，泵送更多的氧给正在工作的肌肉。在训练过程中的心率可以帮助教练员确定何时体能已经得到提高。例如，二周后，这名运动员跑同样的6 x 800m，他的心率是：179, 179, 180, 180, 182, 和183 bpm。假定所有其它因数均未改变（温度，风况，疲劳程度），您可以说这名运动员已经提高了他的体能。

Using the information in the table, a sample training week during the early competitive phase for a 5,000-meter runner could look like this:

Monday: 2 miles warmup @ 70-75% max HR；5 x 1200 meters @ 95-100% max HR with equal time jog recovery；2 miles warmdown @ 75% max HR
Tuesday: 8 miles @ 70-75% max HR
Wednesday: 2 miles warmup @ 70-75% max HR；3-mile lactate threshold run @ 80-90% max HR；2 miles warmdown @ 70-75% max HR
Thursday: Rest
Friday: 5 miles @ 70-75% max HR
Saturday: Race
Sunday: 10 miles @ 70-75% max HR.

利用表中资料，在竞技训练初期，一名5,000 m选手的周计划可能是这样的：

星期一： 2英里热身 @ 70-75% max HR；5 x 1200 m @ 95-100% max HR，均等时间慢跑恢复；2英里冷身@ 75% max HR，
星期二： 8 英里 @ 70-75% max HR，
星期三： 2英里热身@ 70-75% max HR；3-英里乳酸门槛跑@ 80-90% max HR；2英里冷身@ 70-75% max HR，
星期四： 休息，
星期五： 5 英里 @ 70-75% max HR
星期六： 比赛
星期日： 10英里@ 70-75% max HR。

ENVIRONMENTAL CONDITIONS --- 环境状况

Where your athletes run greatly affects their heart rate responses to training. Running in the heat increases heart rate in order to increase peripheral blood flow to the skin to improve evaporative heat loss from the body, while running in the cold decreases heart rate in order to keep in the heat. Thus, running in the winter at 7:00 mile pace may elicit a HR of 130 beats/min., while running at that same pace in the summer may elicit a HR of 140 beats/min., even if your athlete is in better physical condition.

您运动员的跑步环境会极大地影响心率对训练的响应。在高温下跑步，为了使周边血液流向皮肤层，改善身体的蒸发热损耗，会提高心率；而在冬天跑步，为了保持热量，会降低心率。因此，在冬天跑步，7:00每英里配速，心率可达130 bpm；而以同样的配速，在夏天跑步，即使您的运动员体能有所提高，心率也可达140 bpm。

The hotter the body gets in the heat, the more the heart rate will in- crease in an attempt to maintain core body temperature at a safe level. Therefore, when running for long periods of time in the heat, heart rate will drift upwards as the run continues. When acclimatized to the heat, however, training runs can be per- formed for longer periods of time before the heart rate changes to the extent observed before acclimatization.

在高温下，为了保持温度于安全水平，身体越热，心率提高得越多。因此，在高温下，跑长距离时，心率随着跑步的持续将不断地向上漂移。一旦习惯高温之后，跑步训练可以延长至此前无法适应的心率。

Running at altitude also presents an environmental stress to the distance runner, increasing his or her heart rate. The higher the altitude, the less amount of oxygen bound to hemoglobin (the carrier for oxygen in the blood), which results in less oxygen available to the muscle cells. Therefore, the heart has to beat more often to supply oxygen to the muscles.

高原跑带给长跑者的环境影响是提高他或她的心率。海拔越高，血红蛋白获得的氧量越少（血液的氧气载体），导致肌肉细胞获得的氧量减小。因此，为了给肌肉供氧，心脏不得不提高心率。

Again, once your athletes are acclimatized to the higher elevation, changes in heart rate will diminish compared to that observed before acclimatization, although it may never completely return to sea level values while at altitude. This acclimatized-induced drop in heart rate at a given intensity at altitude can thus be used as a time marker for acclimatization, and can signal to the coach when the athlete has gained the benefit of altitude training and when it is appropriate to return to sea level for competition.

同样，一旦您的运动员习惯高海拔之后，心率的变化与习惯之前相比有所减少，尽管无法完全降低至低海拔的心率。在高海拔的给定强度下，习惯导致的心率下降，作为一种时间标识，可以告诉教练员何时运动员取得了高原训练的效果，何时可以返回低海拔地区参赛。

HEART RATE MONITORS --- 心率表

Until recently, determination of heart rate during training has been difficult due to the lack of measurement devices. Runners would have to stop in the middle of their run and count their pulse either in their radial or carotid arteries. Since heart rate drops rather quickly during a pause from an activity, especially in trained runners, this method does not give an accurate measure of the heart rate while running.

从前，缺少测量仪器，要确定在训练过程中的心率非常困难。跑步者不得不途中停下，数他们腕脉或颈脉。由于停止运动，心率下降很快，特别是训练有素者，这一方法无法获得正在跑步时的准确心率。

Today, electrical heart rate monitors can accurately determine heart rate while running. The wireless monitor, which is simply worn around the chest and sends an electrical signal to a wristwatch, offers constant readings of heart rate throughout the duration of the workout. Although it can be expensive to purchase heart rate monitors for all your athletes, and wearing it may take some getting used to, both the time and the cost are worth the knowledge gained from using it.

如今，电子心率表可以准确地确定正在跑步时的心率。只需将心率监视器佩带在胸前，电信号既可无线传播至腕表，即时显示训练过程中的心率。尽管给所有运动员购买心率表有些贵，佩带也需时间适应，与使用获得的信息相比，花费的时间和金钱都是物有所值的。

One of the best uses for heart rate monitors is to slow the pace of recovery runs enough so that your athletes sufficiently recover from the previous day's interval workout and are ready to handle another interval workout the next day. Thus, the heart rate monitor serves as an objective measure for the coach, allowing precise determination of the degree of effort.

使用心率表的最大好处之一是恢复跑可以足够慢，使您的运动员从前一天的间歇训练中充分地恢复，准备应付一天后的下一个间歇训练。因此，作为一种客观的方法，心率表使教练员能够准确地确定合适的强度。

However, it is important to remember that, although heart rate at any given running intensity can reflect the physical working capacity of an athlete, there are limitations associated with using heart rate as a single dependent variable. Heart rate can vary apart from fitness level and is often related to emotional state, environmental conditions, amount of sleep, or elapsed time after a previous meal.

但是，重要的是记住，尽管在任何给定训练强度下，心率可以反映一名运动员的实际体能，作为一个独立的变量，心率表的使用也有一些限制。除了体能之外，心率的变化还经常受其它因素影响，包括情感状态，环境状况，睡眠量，或饭后时间。

A good idea for a coach would be to use heart rate monitors with all of their athletes and link their individual workout paces with their individual heart rates. The coach could also link suggested workout paces to his or her athletes' actual heart rate values. For example, Coach Jack Daniels has suggested specific paces for different workouts based on an athlete's race performance -determined VO2 max, which Daniels calls "VDOT" (Daniels, 1998). Using the athlete's VDOT paces, an entire heart rate profile can be generated for each athlete.

一个教练的好方法是所有运动员佩带心率表，并将各自的配速和心率结合。教练也可以将建议的训练配速和他或她实际心率结合。例如，Jack Daniels教练提出不同训练的具体配速应该基于通过运动员比赛成绩确定的VO2 max，Daniels称之为"VDOT" (Daniels, 1998) 。使用运动员的VDOT配速，可以为每一个运动员生成一个完整的心率计划。

Once this profile is established, the coach could specifically target his or her workouts for each athlete based upon what actually was a given runner's percentage of max HR at a specific pace at a specific time of the training year. Over months and years of training, pace changes for workouts can be matched with heart rate changes, making the measurement of fitness gains more objective and observable.

一旦建立这一计划，教练可以具体地针对他或她在训练年度的某个时间，在某个具体配速下的最高心率百分比强度进行训练。经过数月或数年的训练，将不同训练使用的不同配速与不同的心率结合，使提高体能更加具体化，更加便于观察。

Since high school and college coaches can typically monitor their athletes' training over four years, the knowledge gained from such a training system can be at least as valuable, if not more so, as any physiology laboratory research.

由于中学和大学教练员通常可以监视他们的运动员4年时间，从这一训练系统获得的知识，若不用于生理实验室研究，至少也是有价值的。

Finally, by monitoring training using heart rate, over time your athletes will begin to understand what a given heart rate feels like. This is important because becoming more aware of their bodies and the link between their physiology and their perceived exertion is a vital step to- wards high athletic performance. At the very least, it gives them an appreciation for the wonderful adaptations of the runner's body.

最后，通过监视心率的训练，时间久了，您的运动员将会了解某个给定强度的感觉如何。这很重要，因为更加关注他们的身体，以及生理和感知强度之间关系是提高运动成绩的重要一步。至少，他们可以欣赏一下跑步者身体的神奇适应性。





该贴已经同步到 曹晓东的微博

admin

呀，中英对照啊，非常感谢曹版的贡献！

小宁

{:soso_e109:}太感动了 谢谢曹老师分享   好好学习

曹晓东

简单看了一下，翻译得可以。有个别不对。

曹晓东

比如无氧阈

评评八言书

中英对照不简单，心率训练勿偷懒，大师手笔译且酣，业界竞相争开眼。

秦旸

曹老师很棒，向您学习！