{"id":62,"date":"2010-09-15T00:00:00","date_gmt":"2010-09-15T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/cardiovascular-conditioning-101"},"modified":"2017-09-19T14:11:11","modified_gmt":"2017-09-19T18:11:11","slug":"%e5%bf%83%e8%a1%80%e7%ae%a1%e8%b0%83%e8%8a%82-101","status":"publish","type":"post","link":"https:\/\/billybeck.com\/zh\/physical-training\/cardiovascular-conditioning-101","title":{"rendered":"\u5fc3\u8840\u7ba1\u8c03\u8282 101"},"content":{"rendered":"

\u5fc3\u8840\u7ba1\u8fd0\u52a8\u662f\u6307\u4efb\u4f55\u80fd\u52a0\u5feb\u5fc3\u7387\u7684\u8fde\u7eed\u6d3b\u52a8\u3002\u65e0\u8bba\u662f\u8dd1\u6b65\u673a\u3001\u5065\u7f8e\u64cd\u8bfe\u3001\u6237\u5916\u8dd1\u6b65\u8fd8\u662f\u505a\u8df3\u7ef3\u3002\u53ea\u8981\u80fd\u8ba9\u5fc3\u810f\u8df3\u52a8\uff0c\u540c\u65f6\u6ee1\u8db3\u8eab\u4f53\u5bf9\u6c27\u6c14\u7684\u9700\u6c42\uff0c\u5c31\u5c5e\u4e8e\u5fc3\u8840\u7ba1\u8fd0\u52a8\u3002<\/p>\n

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\u5c0f\u5fc3\u8fc7\u5ea6\u7684\u6709\u6c27\u8fd0\u52a8\u4f1a\u8ba9\u4f60\u66f4\u80d6\u3002<\/strong><\/h2>\n

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\n

\u6700\u5e38\u89c1\u7684\u6709\u6c27\u8fd0\u52a8\u8bef\u533a<\/strong><\/h2>\n

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\u8ba4\u8bc6\u52b3\u62c9<\/strong><\/h4>\n

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\u5979\u8bf4\u3001 \"\u4ece\u56db\u70b9\u5230\u4e94\u70b9\uff0c\u6211\u505a\u692d\u5706\u673a\u3002\u4e94\u70b9\u949f\uff0c\u6211\u4e0a\u9636\u68af\u8bfe\uff0c\u9636\u68af\u8bfe\u7ed3\u675f\u540e\uff0c\u6211\u901a\u5e38\u4f1a\u6652\u592a\u9633 30 \u5206\u949f\u3002\u516d\u70b9\u534a\uff0c\u6211\u4e0a\u4e00\u4e2a\u5c0f\u65f6\u7684\u8dc6\u62f3\u9053\u8bfe\u3002\u4e4b\u540e\uff0c\u6211\u4f1a\u65cb\u8f6c\u6216\u505a\u9636\u68af\u8fd0\u52a8\u6765\u953b\u70bc\u6211\u7684\u81c0\u90e8\u3002<\/em><\/p>\n

\u6211\u7684\u4e0b\u5df4\u6389\u5230\u4e86\u5730\u4e0a\uff01<\/p>\n

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\u6311\u6218<\/strong><\/h2>\n

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\u89e3\u51b3\u65b9\u6848<\/strong><\/h2>\n

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\u6b63\u786e\u7684\u5f3a\u5ea6\u627e\u5230\u76ee\u6807\u5fc3\u810f\u533a\u57df\uff08THZ\uff09<\/strong><\/h2>\n

\u6709\u4e24\u79cd\u65b9\u6cd5\u53ef\u4ee5\u6d4b\u91cf\u60a8\u7684 THZ\u3002<\/p>\n

    \n
  1. \u4f7f\u7528 \"\u8bf4\u8bdd\u6d4b\u8bd5\"\u3002\u8fd9\u79cd\u65b9\u6cd5\u7b80\u5355\u6765\u8bf4\u5c31\u662f\u5728\u80fd\u8bf4\u4e0d\u80fd\u5531\u7684\u5f3a\u5ea6\u4e0b\u5de5\u4f5c\u3002\u6362\u53e5\u8bdd\u8bf4\uff0c\u4f60\u9700\u8981\u5728\u4e00\u53e5\u8bdd\u7ed3\u675f\u65f6\u591a\u5438\u4e00\u53e3\u6c14\u3002\u5982\u679c\u60a8\u4e0d\u60f3\u8d2d\u4e70\u5fc3\u7387\u76d1\u6d4b\u5668\uff0c\u8fd9\u79cd\u65b9\u6cd5\u4e5f\u662f\u53ef\u4ee5\u63a5\u53d7\u7684\u3002<\/li>\n
  2. \u76ee\u6807\u5fc3\u810f\u533a\u57df\u516c\u5f0f<\/strong>
    \n220 - \u5e74\u9f84 = \u6700\u5927\u5fc3\u7387
    \n\u6700\u5927\u5fc3\u7387 X .65 = THZ \u4e0b\u9650
    \n\u6700\u5927\u5fc3\u7387 X .85 = THZ \u4e0a\u9650<\/li>\n<\/ol>\n

    \u76ee\u6807\u5fc3\u7387\u533a\uff08\u5355\u4f4d\uff1a\u6b21\/\u5206\uff09<\/strong><\/h2>\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
    \u5e74\u9f84<\/th>\n\u521d\u5b66\u8005
    \n50 \u2013 65%<\/th>\n    		\u4e2d\u7ea7\u548c\u9ad8\u7ea7\u7ec3\u4e60\u8005
    \n65 \u2013 80%<\/th>\n    		\u6700\u5927\u5fc3\u7387
    \n(100%)
    \n220-age = MHR<\/th>\n<\/tr>\n
    20<\/td>\n100-130<\/td>\n130-160<\/td>\n200<\/td>\n<\/tr>\n
    25<\/td>\n98-127<\/td>\n127-156<\/td>\n195<\/td>\n<\/tr>\n
    30<\/td>\n95-124<\/td>\n124-152<\/td>\n190<\/td>\n<\/tr>\n
    35<\/td>\n93-120<\/td>\n120-148<\/td>\n185<\/td>\n<\/tr>\n
    40<\/td>\n90-117<\/td>\n117-144<\/td>\n180<\/td>\n<\/tr>\n
    45<\/td>\n88-114<\/td>\n114-140<\/td>\n175<\/td>\n<\/tr>\n
    50<\/td>\n85-111<\/td>\n111-136<\/td>\n170<\/td>\n<\/tr>\n
    55<\/td>\n83-107<\/td>\n107-132<\/td>\n165<\/td>\n<\/tr>\n
    60<\/td>\n80-104<\/td>\n104-128<\/td>\n160<\/td>\n<\/tr>\n
    65<\/td>\n78-101<\/td>\n101-124<\/td>\n155<\/td>\n<\/tr>\n
    70<\/td>\n75-98<\/td>\n98-120<\/td>\n150<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    * \u5982\u679c\u4f60\u6709\u5fc3\u810f\u75c5\u53f2\uff0c\u5728\u53c2\u52a0\u4efb\u4f55\u8fd0\u52a8\u9879\u76ee\u4e4b\u524d\uff0c\u4e00\u5b9a\u8981\u5f97\u5230\u533b\u751f\u7684\u8bb8\u53ef\u3002 <\/strong><\/p>\n

    \u5fc3\u8840\u7ba1\u8c03\u8282\u6709\u4e24\u79cd\u7c7b\u578b\uff1a<\/p>\n

      \n
    1. \u7a33\u5b9a\u72b6\u6001\uff1a<\/strong> \u8fd9\u662f\u6307\u5728\u8bad\u7ec3\u8fc7\u7a0b\u4e2d\u5f3a\u5ea6\uff08\u901f\u5ea6\u548c\/\u6216\u963b\u529b\uff09\u4fdd\u6301\u4e0d\u53d8\u3002\u53ea\u5728\u9700\u8981\u65f6\u7a0d\u4f5c\u8c03\u6574\uff0c\u4ee5\u4fdd\u6301\u9002\u5f53\u7684\u5f3a\u5ea6\u3002<\/li>\n
    2. Chillin & Killin Intervals\uff1a<\/strong> \u8fd9\u662f\u4e00\u79cd\u9ad8\u7ea7\u8bad\u7ec3\u65b9\u6848\uff0c\u5176\u7279\u70b9\u662f\u5f3a\u5ea6\u8f83\u4f4e\uff08Chillin\uff09\u7684\u65f6\u95f4\u6bb5\u4e0e\u5f3a\u5ea6\u8f83\u9ad8\u7684\u65f6\u95f4\u6bb5\uff08Killin\uff09\u76f8\u7ed3\u5408\u3002\u8fd9\u79cd\u7c7b\u578b\u7684\u8bad\u7ec3\u4f1a\u4ea7\u751f\u4e00\u79cd\u88ab\u79f0\u4e3a \"\u8fc7\u91cf\u540e\u8017\u6c27\u91cf\"\uff08E.P.O.C.\uff09\u7684\u72b6\u6001\uff0c\u57fa\u672c\u4e0a\u5c31\u662f \"\u540e\u71c3\u70e7 \"\u7684\u610f\u601d\uff0c\u6216\u8005\u8bf4\uff0c\u5373\u4f7f\u5728\u8bad\u7ec3\u7ed3\u675f\u540e\uff0c\u4f60\u7684\u8eab\u4f53\u4ecd\u4f1a\u7ee7\u7eed\u52a0\u901f\u71c3\u70e7\u5361\u8def\u91cc\u3002\u4e00\u4e9b\u7814\u7a76\u8868\u660e\uff0c\u5728\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u953b\u70bc\u540e\u7684 36 \u5c0f\u65f6\u5185\uff0c\u65b0\u9648\u4ee3\u8c22\u7387\u90fd\u4f1a\u6709\u6240\u63d0\u9ad8\u3002<\/li>\n<\/ol>\n
      \n

      \"\u539f\u5219\"<\/p>\n

      \u4f5c\u4e3a\u4eba\u7c7b\uff0c\u6211\u4eec\u7684\u672c\u80fd\u662f\u907f\u514d\u75db\u82e6\uff0c\u5bfb\u6c42\u5feb\u4e50\u3002\u8bb8\u591a\u4eba\u4e0d\u559c\u6b22\u6709\u6c27\u8fd0\u52a8\uff0c\u5e38\u5e38\u5bb3\u6015\u505a\u6709\u6c27\u8fd0\u52a8\u3002\u8981\u60f3\u83b7\u5f97\u6301\u7eed\u7684\u953b\u70bc\u6548\u679c\uff0c\u5c31\u5fc5\u987b\u5236\u5b9a\u4e00\u4e2a\u65e2\u6109\u5feb\u53c8\u9ad8\u6548\u7684\u8ba1\u5212\u3002<\/strong><\/p>\n<\/div>\n

      \u6211\u5b81\u613f\u559d\u9a6c\u6876\u6c34\uff0c\u4e5f\u4e0d\u613f\u5728\u8dd1\u6b65\u673a\u4e0a\u6d6a\u8d39\u751f\u547d\u3002\u76f8\u53cd\uff0c\u6211\u9009\u62e9\u6253\u91cd\u7269\u888b\u3001\u8df3\u7ef3\u3001\u5c71\u5730\u51b2\u523a\u8dd1\u3001\u4f53\u80b2\u573a\u53f0\u9636\uff0c\u6216\u8005\u53bb\u6d77\u6ee9\u5728\u6c99\u5730\u4e0a\u8fdb\u884c\u529f\u80fd\u6027\u5faa\u73af\u3002\u6700\u5173\u952e\u7684\u662f\uff0c\u4f60\u5fc5\u987b\u5728\u67d0\u79cd\u7a0b\u5ea6\u4e0a\u4e50\u5728\u5176\u4e2d\u3002\u53e6\u4e00\u4e2a\u5f88\u597d\u7684\u9009\u62e9\u662f\u627e\u4e00\u4f4d\u9f13\u821e\u4eba\u5fc3\u7684\u670b\u53cb\u6216\u6559\u7ec3\u52a0\u5165\u4f60\u7684\u884c\u5217\u3002\u65e0\u8bba\u505a\u4ec0\u4e48\uff0c\u90fd\u8981\u8ba9\u5b83\u5145\u6ee1\u4e50\u8da3\u3002<\/p>","protected":false},"excerpt":{"rendered":"

      \u5fc3\u8840\u7ba1\u8fd0\u52a8\u662f\u6307\u4efb\u4f55\u80fd\u52a0\u5feb\u5fc3\u7387\u7684\u8fde\u7eed\u6d3b\u52a8\u3002\u65e0\u8bba\u662f\u8dd1\u6b65\u673a\u3001\u5065\u7f8e\u64cd\u8bfe\u3001\u6237\u5916\u8dd1\u6b65\u8fd8\u662f\u505a\u8df3\u7ef3\u3002\u53ea\u8981\u80fd\u8ba9\u5fc3\u810f\u8df3\u52a8\uff0c\u540c\u65f6\u6ee1\u8db3\u8eab\u4f53\u5bf9\u6c27\u6c14\u7684\u9700\u6c42\uff0c\u5c31\u5c5e\u4e8e\u5fc3\u8840\u7ba1\u8fd0\u52a8\u3002<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-62","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nCardiovascular Conditioning 101 - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/cardiovascular-conditioning-101\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cardiovascular Conditioning 101 - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Cardiovascular exercise is any type of continuous activity that accelerates your heart rate. 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