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从一个心率监视器商店的网站上抄来的。相信比较科学。
http://www.heartratemonitor.co.uk/main_training.html
Heart Rate Monitor Training Advice
Why use a heart rate monitor?
A heart rate monitor let's you really know what the most important muscle in your body is doing
A heart rate monitor will let you know when you've done that bit too much, or too little, exercise
Heart Rate can be used during exercise to monitor when a athlete has (or has not) recovered during an interval session
Your heart rate is one of the most reliable indicators of fitness level. A heart rate monitor with calorific feedback is one of the best methods of determining effort/intensity over a given period of time
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What can a heart rate monitor tell me? ?
Most heart rate monitors can tell you the time of day!
They can tell you your current heart rate
They can tell you when you are, or are not, training within your predetermined training zone
Some can tell you your average heart rate during your current session
Some even tell you your current heart rate as a percentage of your upper limit. i.e. 82% (as opposed to 175 bpm, for example)
% of upper limit allows you to control your warm up progressively and your cool down progressively
Doing so is a key factor to wise training and will help to reduce the risk of short term and long term injury
Warming up and cooling down are an intergral part of correct training.
Once you get in to your body's heart patterns, you will recognise signs of illness and overtraining
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Can a heart rate monitor help me lose weight? (aid fat loss)
Yes, it can help you lose weight (aid fat loss) when used in conjunction with a sensible eating plan and exercise programme
The ideal training zone for weight loss (fat loss) is, approximately, 60%-70% of your maximum heart rate
Programmable Training zones help you ensure that you spend most of your training session in the correct "zone"
A heart rate monitor accurately controls the intensity and duration of your sessions
Recommended monitors for weight management are the Polar A5 and the Oregon Scientific Pro Trainer and the CicloSport CP10
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Can a heart rate monitor help me avoid injuries?
Yes, it can. A high percentage of illness and injury is due to overtraining
A heart rate monitor will let you know when your body has recovered properly
Following a marathon, an athlete's resting heart rate may not settle for 3 to 4 days
The athlete may feel like they are OK to start training again, but an HRM will tell them they should continue to rest
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How do you calculate maximum heart rate?
A rough guide to calculate your maximum heart rate (MHR) is:
Male 220 - age = MHR in beats per minute
Female 226 - age = MHR in beats per minute
It is important to calculate your MHR as it is used when calculating intensity of effort. i.e 65% of MHR for 20 minutes
You should note that your current fitness level does have an impact on your actual MHR
People new to exercising should avoid trying to reach their theoretical MHR
The only accurate (and safe) method of measuring MHR is through a clinical graduated exercise test
Site owners comment: We find that the 220 - age method of zone calculation are "OK" but generally provide "safe" limits that may not stretch relatively fit exercisers, especially older people, who the 220 - age formula gives very "conservative" HR values. The book that we give out with each free HRM helps you to set your personal HR limits, folloiwng a safe sub maximal exercise test, and also taking in to account your resting heart rate.
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What are my "training zones"
Training zones are guides to help you achieve the desired affect of your exercise plan
A body builder trying to gain muscle mass, does not want to follow the same programme as a long distance runner
A heart rate monitor helps you to stay in your correct zone, with regard to your training goal
There are roughly 5 zones (depending on what you read)
These zones start at 50% of MHR, for conditioning/recovery) and go up to 95%-100% of MHR for maximum intensity training
Someone new to heart rate monitors, but with a foundation in exercise, would normally start a programme at about 60%-70% MHR
This is a safe "maintenance/weight loss" intensity
This would be repeated 3 or 4 times a week for 30 minutes per session
Site owners comment: We find that the 220 - age method of zone calculation are "OK" but generally provide "safe" limits that may not stretch relatively fit exercisers, especially older people, who the 220 - age formula gives very "conservative" HR values. The book that we give out FREE with each HRM helps you to set your personal HR limits, following a safe sub maximal exercise test, and also taking in to account your resting heart rate.
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Can a heart rate monitor help me to develop my aerobic system?
Yes, your aerobic (with oxygen, endurance events) zone is approximately 70-80% of MHR
Setting your upper and lower limits to 80 and 70 respectively will let you know how much time you are spending in the aerobic zone
Your heart rate monitor will help you to avoid undertraining, exercise with no gain
Your heart rate monitor will help you to avoid overtraining, exercising in the anaerobic zone will not improve your aerobic performance
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Can a heart rate monitor help me to develop my anaerobic system?
Yes, your anaerobic (without oxygen, short, explosive power events)zone is approximately 80-90% of MHR
Setting your upper and lower limits to 90 and 80 respectively will let you know how much time you are spending in the anaerobioc zone
Your heart rate monitor will help you to avoid undertraining, exercising in the aerobic zone
Your heart rate monitor will also help you to avoid overtraining, going beyond 90% for too long can result in fatigue
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Can I get more help and advice?
Yes, please use our feedback form
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Before you start....
No-one should start an exercise programme without undertaking the necessary health checks
All the information given on this website is intended to provide a guideline for apparently healthy individuals
We recommend consultation with a doctor or other professional if you believe you have any contraindications to exercise
