心率和跑步的关系

红茶

      无论是经验丰富的老手还是刚刚入门的新人，正确了解人类跑步时的平均心率对于人体健康水平的影响都将有助于你获得更加理想高效的锻炼结果。通过计算在跑步时的平均心率是评估自己运动强度非常有效的一种手段。特别是对于新手，因为新手通常会跑得过快或强度过大，这会使其心率高于平均水平从而不能获得好的健身效果并挫败锻炼的积极性。
Heart Rate as a Gauge
将心率作为标准参照数
       In his article "Heart Rate Training for Improved Running Performance," exercise physiologist Jason R. Karp says that the contractions or beats of your heart are not only the easiest but the best way to tell the level of your running intensity. Your heart rate during running rises and falls in a very predictable manner, and because of this you can use it as a gauge for different levels of running intensity.
      在运动生理学家Jason R. Karp的一篇题为“通过训练掌握心率来提升跑步质量”的文章中，他指出心脏的收缩律动不仅是最简单也是最佳途径来了解你的跑步强度。你在奔跑时心率的起伏是可以预测的，因此你可以将它作为估计你跑步强度的一种参照工具。
Heart Rate Formulas
心率计算公式
       Karp states that there are two formulas to figure your heart rate while running. For the first, subtract your age from 220 to find your maximum heart rate. A 32-year-old's max heart rate would be 188 beats per minute. The second formula, the Karvonen Method, determines your average running heart rate. This is determined by subtracting your resting heart rate from your max heart rate. If the 32-year-old runner's resting pulse is 60, subtract that from 188 to get a 128 average training heart rate.
      Karp公布了两个公式用于计算跑步时的心跳频率。第一个公式是用220减去你的年龄从而得到你的最大心跳频率。一个32岁的人的最大心跳频率为188跳每分钟。第二个公式称为卡式公式，我们用这个公式来得出你跑步时的平均心跳频率。计算方法是用你得最大心率减去你休息时的的心率。如果一个32岁的人的正常脉搏为60跳每分钟，那么188减去60就得到他的跑步平均心率为128跳每分钟。
Heart Rate Zones
心跳频率区间
       There is your individual average heart rate zone for daily, moderate running. However, if you want to improve your performance you have to increase your effort. The aerobic zone represents a harder running effort at 70 to 80 percent of your max heart rate. For the 32-year-old, his aerobic heart rate zone would be 188 (max) x .70 = 132 and 188 x .80 = 150. This runner's average range aerobic heart rate zone stays between 132 to 150 beats per minute. Karp does point out that the "220 minus age" formula is an estimate and can be off by 10 to 15 beats per minute.
      每天适度的跑步的人都有一个属于自己的心跳频率区间。然而，如果你想要获得理想的锻炼效果则必须要在这上面下一番功夫。当你的心率为最大心率时的70%到80%时你就在进行有氧跑步，但是这比较难达到需要一番练习。对于32岁的人来说，他的有氧跑步的心率区间为188（最大心率）x 0.70 = 132 到 188 x 0.80 = 150。这个跑步者的有氧跑步心率就为132~150跳每分钟。Karp同时强调到“220减去年龄”的这个公式只是个估计值，因此它能减去10~15下每分钟。
每日跑步区间
      The American Heart Association's heart rate chart for calculating your workout zone is much broader in scope. This is a good chart to use if you are not concerned with running in higher intensity zones, but instead just want to go for a daily jog. The AHA's chart still uses the 220 minus age formula, but has a wider zone of 50 to 85 percent of your max heart rate. This wider range of heart rate is still a zone that allows you to receive the benefits of a daily run.
      美国心脏协会的心脏频率表中的锻炼区间的范围更加大。如果你并不追求高强度的运动强度而只想进行日常的慢跑，那么这张表将非常适用于你。该协会的表中仍然沿用220减去年龄的算法，但是讲区间扩大到了最高心率的50%到85%。在这个范围内跑步你仍能得到一个理想的运动效果。
Find What Works for You
找到真正适于你的方法
      Because each person has her own physiology and fitness variations, only through running on a regular basis and monitoring your heart rate will you find the correct average that is right for you. Take into account your age, your level of running intensity, your overall fitness and health and even your running course's difficulty factor when seeking your average running heart rate.
      因为每个人都有不同的生理机能和健身需求，所以在基于一个常规标准并监测你跑步时的心跳频率你才能真正找到适合你的正确的跑步心率。在你探寻你得最佳跑步心率时，要考虑到你的年龄，跑步强度，你整体的健康状况甚至与你跑步的路况等外界因素所会带来的影响。

红茶

      最近一次跑兰山上坡跑的时候最高心率打到过180+，按照第二种方法减去我的年龄的话，138应该是我跑步时的平均心率。

红茶

我的有氧心率范围应该在126~144左右，这个目前完全能做到，配色5分钟~5分半钟时基本就是这个心率。