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运动强度

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发表于 2012-1-13 10:39:19 | 显示全部楼层 |阅读模式
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]
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[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




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发表于 2012-1-29 22:43:41 | 显示全部楼层
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