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<p class="MsoNormal" align="center" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: center; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan; mso-outline-level: 1;"><b><span lang="EN-US" style="FONT-SIZE: 24pt; COLOR: #cc3333; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 18.0pt;">Fuel on Fat For the Long Run</span></b><b><span lang="EN-US" style="FONT-SIZE: 24pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 18.0pt;"><p></p></span></b></p><p class="MsoNormal" align="center" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: center; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan; mso-outline-level: 1;"><span style="FONT-SIZE: 24pt; COLOR: #cc3333; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 18.0pt;">燃烧体脂肪作为长跑的能量</span><b><span lang="EN-US" style="FONT-SIZE: 24pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 18.0pt;"><p></p></span></b></p><p class="MsoNormal" align="center" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: center; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">By Deborah Schulman, Ph.D</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="center" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: center; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">译者张开云</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="center" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: center; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">It Is More Efficient To Tap Into Your Unlimited Fat Supply </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="center" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: center; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">利用你的体脂供应无限能量会更有效率</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-language: ZH-TW;"><p></p></span></p><p class="MsoNormal" align="center" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: center; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 7.5pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">?2000 42K(+) Press, Inc.</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">MIGRATORY BIRDS and whales rely on stored fat to fuel their long, strenuous journeys. Developing your <span style="COLOR: red;">fat engine </span>will increase the amount of energy you can generate, reduce the amount of carbohydrates you use, and stretch out the <span style="COLOR: red;">glycogen</span> supply during long runs. Added together, you have a more stable and enduring energy supply, better endurance, and faster finish times. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">候鸟和鲸靠着燃烧体内储存的脂肪完成漫长艰辛的迁陡。长跑时,开发你体内的「<span style="COLOR: red;">燃脂引擎</span>」能提高产生能量的总值,减少碳水化合物的消耗,延长<span style="COLOR: red;">肝醣</span>的供应。总合以上的能源,你将有更稳定且持久的能量供给,更有耐力,更快完跑。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">To illustrate, let's consider Shane. Shane is a computer engineer in his late 30s who has stayed active over the years with yard work, occasional football games with his kids, and sporadic attempts to weight train. In short, he was not aerobically fit. Inspired by the fortitude and tenacity of his wife, who just ran her first marathon, he decided to train for a marathon. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">就拿贤哥作例子来说明。贤哥是位电脑工程师,</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">30</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">岁,多年来用整理庭院的劳动保持活力。偶而和孩子玩美式足球,极少尝试激烈运动。总而言之,他并不具备健康的心肺功能。受到他刚</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">完成第一个马拉松的老婆所展现之毅力和坚持所刺激,贤哥决心进行马拉松训练。</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">
</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">He was determined to be informed and methodical about the process. Many of the books he read recommended <span style="COLOR: red;">training with a heart rate monitor</span>. The books said that most people run marathons at 75 to 80 percent of <span style="COLOR: red;">maximum heart rate</span>, so he decided to do a test. He consulted a chart to find his heart rate at a more manageable effort of 65 percent and set off running. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">他决定要暸解整个训练流程并有条不紊地进行。许多书都推荐<span style="COLOR: red;">心跳监控训练法</span>。书上说大多数人跑马拉松时心跳达到<span style="COLOR: red;">最高心跳</span>的</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">75~80%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">,因此他决定做个验证。他查表后发现心跳保持在最高心跳的</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">65%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">有较易掌握的效果,就按此要领进行训练。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">After only 90 minutes on the road, he felt nauseated and fatigued. His legs felt like bricks, and finally he was forced to stop. In other words, he bonked well short of the distance he would need to cover to finish the marathon. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">上路一个半小时后贤哥感觉很虚并且想吐。他因为「铁腿」不得不停下来。换句话说,他「撞墙」得有够早,根本无望撑完马拉松的距离</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Due to his low level of fitness, most of Shane's energy was coming from the limited carbohydrate stores in his liver and muscles. He simply ran to the end of his carbohydrate supply. Carbohydrates are necessary to maintain exercise at any intensity. An excessively high rate of usage combined with low carbohydrate stores reduced his endurance, even at relatively easy running speeds. Had he eaten <span style="COLOR: red;">GU</span> or drunk <span style="COLOR: red;">Gatorade</span>, he still would not have been able to continue for much longer. A training program that focused on <span style="COLOR: red;">switching to fat for fuel </span>would change that. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">由于他如此逊的体能,贤哥所有的能量来自储存在肝脏和肌肉中的醣。他轻易地耗尽体内的醣。碳水化合物也就是醣是维持任何强度运动</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的必需能源。过度高比例的消耗再加上低存量降低贤哥的耐力,即使用轻松跑的速度也一样。就算吃</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; COLOR: red; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">能量包</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">或<span style="COLOR: red;">运动饮料</span>依然无法撑久一点儿。因此训练计画的重点在<span style="COLOR: red;">转换脂肪作为能源</span>来改善这现象。</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">
</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-pagination: widow-orphan;"><b><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">UMP UP THE VOLUME </span></b><b><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">提高训练份量</span></b><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">
<p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Arthur Lydiard contended that the most important aspect of conditioning is volume. In the 1960s his training concepts were revolutionary. Even the track athletes whom he coached followed a marathon-based aerobic conditioning program in the initial phases of their training cycles. Considering the phenomenal success of athletes who trained under Lydiard's tutelage, such as Peter Snell, John Davies, and Lorraine Moller, and other athletes who have followed his program principles, his theories were insightful. Subsequent research has shown that they also possess a sound physiological basis. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Arthur Lydiard</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">主张调整状态时最重要的面向是训练份量。他的训练观念在</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">60</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">年代是革命性的。即使是他带的径赛选手,在训练周期的最初阶段也必须先遵循如马拉松训练式地调整心肺有氧课程。看看在他的调教下</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">那些成就非凡的运动员就知道他的理论是真知卓见。随后所作的研究也显示他的理论具有完整的生理学基础。</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">
</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">While many of <country-region wst="on">America</country-region>'s marathoners switched focus to quality (and reduced mileage) rather than quantity, coaches from <country-region wst="on">Japan</country-region>, <country-region wst="on">Italy</country-region>, <country-region wst="on">Mexico</country-region>, <country-region wst="on">Germany</country-region>, and <country-region wst="on"><place wst="on">China</place></country-region> were incorporating Lydiard's principles into highly successful training programs. Naoko Takahashi reportedly ran up to 80K (50 miles) per day in preparation to become the first woman marathoner in the world to dip under 2:20. <span style="COLOR: black;">Catherine Ndereba</span> ran comparatively modest 100-mile weeks in the buildup to her world record of 2:18:47 at <city wst="on"><place wst="on">Chicago</place></city> in 2001. Jerry Lawson, imitating the high-mileage successes of Bill Rodgers, Alberto Salazar, and Frank Shorter, ran up to 250 miles per week en route to his then American record of 2:09. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">当许多美国的马拉松选手转变训练重点为重质不重量</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">(</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">并减少里程数</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">)</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">时,日、义、墨、德、中国的教练们引用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Arthur Lydiard</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的原理在他们非常成功的训练计画中。高桥尚子的训练量每日高达</span><chmetcnv wst="on" tcsc="0" numbertype="1" negative="False" hasspace="False" sourcevalue="80" unitname="公里"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">80</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">公里</span></chmetcnv><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">并破记录地成为第一个跑进</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">20</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分的女子马拉松选手。</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Catherine Ndereba</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">较谨慎地每周跑</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">100</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">英哩,用数周累积里程来创下</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2001</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">年世界纪录</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2:18:47</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">在芝加哥。</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Jerry Lawson</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">仿效</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Bill Rodgers, Alberto Salazar, and Frank Shorter</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">高里程训练的成功经验,在达成他的美国纪录</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2:09</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的过程中,提高周里程数到</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">250</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">英哩。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Metabolically, high-volume training makes sense. There are two main sources of fuel for exercise: carbohydrates and fats. The energy supply from carbohydrate and fat is inversely related. High rates of carbohydrate use reduce combustion of fat. Carbohydrates are used preferentially at very high efforts, such as a 5K race, or at low fitness levels when fat metabolism is underdeveloped. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">以新陈代谢的角度来看,大量训练是合理的。有两种主要能源作为运动的能量</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">: </span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">醣和脂肪。这两种能源的供应是逆转换的关系。高比例地消耗醣类会减少脂肪的燃烧。碳水化合物会优先消耗于高速的运动,如</span><chmetcnv wst="on" tcsc="0" numbertype="1" negative="False" hasspace="False" sourcevalue="5" unitname="公里"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">5</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">公里</span></chmetcnv><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">短程竞速或脂肪代谢尚未开发之低阶的体适能状态。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Conversely, when you teach your body to rely on fat for fuel, your combustion of carbohydrates goes down, thus "sparing" carbohydrates. This benefits performance in endurance events. You become very fatigued when you run too low on carbohydrates. We store only a very limited amount of carbohydrate (glycogen) in our bodies. Compare this with a relatively unlimited supply of fat. Even an athlete with only 6 percent body fat will have enough fat to fuel exercise lasting for many hours. When you use more fat, you generate more energy and your carbohydrate supply lasts longer. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">相对的,当你训练自已的身体以脂肪为能源,体内醣的消耗就降低,甚至变成备用能量。这种好处表现在持久力上。体内醣的储量过低会</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">使人变得很虚。人体只能储存非常有限量的醣</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">(</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">肝醣</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">)</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。相较于脂肪则用之不尽。就算只有</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">6%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">体脂肪的运动选手也有足够的能量支撑数小时的运动。当你利用愈多的体脂肪,不但能产生更多的能量,更能延长醣的消耗。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Follow the principle of specificity. If you want to teach your body to use more fat for fuel, then create training conditions that generate high fat metabolism. Your body will eventually learn to prefer fat. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">依据上述的原理,假使你想训练自已的身体利用更多体脂作为能源,只要创造能提高体脂肪新陈代谢的训练条件,身体就会学习利用脂肪</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Research conducted at the Karolinska Institute in <country-region wst="on"><place wst="on">Sweden</place></country-region> during the 1980s showed that, within the leg muscles of highly trained endurance men, the activity of enzymes that break down fats was 100 percent higher than in the untrained subjects. As a result, during exercise they had a much higher ability to regenerate the ATP that fuels muscular contraction than those who had a greater reliance on carbohydrates. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">在瑞典的</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Karolinska</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">中心进行的研究显示,经过耐力训练的男子大腿肌肉中,其酵素分解脂肪的效率高于未经训练者的一倍。因此,这些酵素在运动时比主要</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">依赖醣代谢的酵素有较高的能力再生肌肉收缩所需的</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">ATP</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">These researchers found that the maximal oxygen consumption (or V.O2max) was 50 percent greater in the trained men. Maximal oxygen consumption measures aerobic capacity: the efficiency of the lungs to transfer oxygen to the blood, the capacity of the blood to carry oxygen, the power of the heart and blood vessels to deliver large quantities of blood to the muscles, and the ability of the muscles to use the oxygen. Fats cannot be burned without oxygen. Not only did these men have more enzymes to combust the fat, but they also had more oxygen to feed the fire. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">这群研究者发现耐力训练过的人,他的最大耗氧量</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">(V.O2max)</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">也提高</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">50%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。最大耗氧量用来测量换氧能力</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">:</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">包括肺的工作效率,血液的载氧量,心脏和血管的送血量和肌肉使用氧的能力。脂肪燃烧不能缺氧,这些经过耐力训练的人不仅有较多的</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">酵素燃烧脂肪,也有较多的氧气供应。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Researchers have since demonstrated that, after a 12-week six-day-per-week program of 45 minutes of running and cycling at a high intensity, fat combustion increased by 41 percent. This was accompanied by reduced reliance on carbohydrates. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">研究者曾展示经过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">12</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">周,每周六天,每天</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">45</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟高强度的跑步和自行车的训练,脂肪的燃烧增加</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">41%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">,同时也降低对醣的依赖。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
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</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><b><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">MILES MAKE MITOCHONDRIA </span></b><b><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">里程数制造粒腺体</span></b><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">The enzymes of fat metabolism are located in structures within the muscle cells called mitochondria. Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy. More mitochondria means more fat metabolism, more ATP, and more energy. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">代谢脂肪的酵素存在于肌肉细胞里称为粒腺体的组织中,脂肪被传送进粒腺体中,只要有氧的存在便作用产生能量。愈多的粒腺体表示愈</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">多的脂肪的代谢,产生愈多的</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">ATP</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">就有愈多的能量。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">High-volume training increases the amount and size of mitochondria. Longer exercise bouts produce the greatest gains in mitochondrial content. A 90-minute run provides a better stimulus than a 60-minute run. It is common for runners to do "two-a-day" workouts to get in the necessary mileage. However, this research indicates that a runner will receive much more benefit from running one 90-minute workout than two 45-minute workouts. There is, however, a point of diminishing returns. A three-hour run is better at nudging the mitochondria content upward than a 90-minute run, but the gains are offset by the necessity of a longer recovery time between workouts. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">大量训练会增加粒腺体的数量和尺寸。愈长时间的运动可加速产生新陈代谢中的益处。跑</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">90</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟比跑</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">60</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟产生更好的刺激。为了累积里程数跑者一天练跑两趟是很平常的现象,可是此研究指出跑一趟</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">90</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟的效果好过跑两趟</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">45</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟的训练。但也不是意味着可以无限制的增长时间,必定有个极限。</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">3</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时的长跑固然比跑</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">90</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟有利于提升代谢的效果,但成效会被操练之间所需更长的恢复时间所抵消。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">During the base phase of building miles, it is the daily consistency of training over a period of weeks and months that will boost fat metabolism. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">在累积里程数的最初阶段,要提升脂肪代谢率要每天密集的训练数周或数月。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">After the base phase and basic fat metabolism have been established, training time should be shifted into very prolonged runs of three or more hours, depending on your event. Very long runs are important in preparation for the marathon and longer events. After two to three hours of running, the leg muscles run low on glycogen. Hormonal adjustments to the low glycogen levels shift fat metabolism into an even higher gear.</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">经过最初的阶段后而且基本的脂肪代谢机制己被建立,训练时间即可延长至</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">3</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时以上的超长跑,视你准备挑战的距离而定。超长跑在准备马拉松或超马时是非常重要的。经过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">、</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">3</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时的长跑后,腿部肌肉消耗很少的肝醣,内分泌的机转会降低肝醣并提高脂肪的代谢使身体进入高速省油档。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Miles may make champions, but those miles should be carefully developed, monitored, and arranged to get the maximum effect. In his buildup program, Lydiard recommends alternating longer 90-minute to two-hour runs with 60-minute runs on other days, aiming for a total of 10 to 11 hours of weekly running. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">里程可以赢得锦标,但必须小心地累进,被监测和妥善安排方能获得最佳训练成效。在</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Lydiard</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的里程累积计画中,他建议用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时长跑撘配隔天</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">1</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时的方式来取代</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">90</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟的长跑,来达成</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">10~11</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时的周里程数。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Give yourself plenty of time to build up to these levels. Jon Sinclair, former world-class runner turned coach, cautions that it is not practical or even possible for most people with full-time jobs and families to build up to running 10 hours per week in a mere three months. The amount of mileage you will be able to run depends on your lifestyle, physical capabilities, and prior training history. He advises his less-experienced athletes to build up mileage over a period of many months or even years. His associate, Kent Oglesby, took four years to prepare a 3:15 marathoner for the rigors of running 100 miles per week. The result was a 2:46 marathon, which earned her a spot at the U.S. Olympic Marathon Trials. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">给自己充份的时间达到这样的水准。</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Jon Sinclair</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">,前世界顶尖跑者现转任教练,指出要大多数的上班族及有家庭的人做到</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">3</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">个月每周累积</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">10</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时的里程数是不实际甚至不可能。每个人能跑的里程数要视生活型态、生理的负荷及先前训练的情况而定。他建议较没经验的跑者多用</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">几个月或几年来建立个人的里程数。他的副手</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Kent Oglesby</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">4</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">年时间累进至每周</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">100</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">英哩的严格训练来准备挑战</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">3:15</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的马拉松。比赛结果</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">46</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分使她成为美国奥运选拻赛的焦点。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><b><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">TRAIN AT THE TOP OF YOUR FAT-BURNING ZONE </span></b><b><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">在体脂肪代谢的最顶点作训练</span></b><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">My speed in long races had been declining since I had become a masters runner. For a number of years I had been running LSD (long, slow distance) type training. In the process of researching and writing about fat metabolism, I read Lydiard's book Running the <street wst="on"><address wst="on">Lydiard Way</address></street>. Lydiard's formula advocates not just high-volume training but high volume at speeds near the "maximum steady state." </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">我长跑的速度自从我成为老练的跑者后就衰退。多年以来我都采</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">LSD(</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">长、慢、距离</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">)</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">式训练法。当研究脂肪的新陈代谢时,我研读</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Lydiard</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的著作</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Running the Lydiard Way</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">,他的法则倡导不仅要高训练量还要够份量的速度训练以接近最高均速的状态。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">In other words, most training should be conducted close to the highest speed that you can run without going anaerobic. This is the speed where fat metabolism is at its highest. For experienced runners, the maximum steady state equals an intensity of 70 to 75 percent of maximum heart rate. For those just launching their running careers, it will be closer to 60 to 65 percent of maximum heart rate. Studies have confirmed his theories. Volume and intensity interact to produce even greater gains in mitochondria development. Daily runs of 90 minutes at 70 percent max will boost mitochondria 30 percent higher than equivalent time spent at an easier 50 percent effort. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">换句话说,所有的训练都该要求接近不形成氧债的最高速度,这也是脂肪代谢的顶点。对老手而言,最高均速状态相当于</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">70~75%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">最高心跳的强度,对新手而言,约为</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">60~65%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">最高心跳。研究已经证实他的理论,训练量和强度交互作用对新陈代谢的发展产生更大的效果。用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">70%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">最高心跳的强度每天跑</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">90</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟相较于相同时间只用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">50%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的最高心跳强度可提高</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">30%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">新陈代谢的效果。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">After purchasing a heart rate monitor and calculating my target heart rates, I was surprised to find that my LSD training intensity had been substantially below my target training intensity of 70 percent. Initially I had a hard time running more than 60 minutes at that effort. However, after only six weeks of faster training, I was easily able to maintain that pace for a full two hours. Although LSD training will increase fat metabolism and endurance, it will limit your endurance at marathon paces. Long, slow running will only teach you to run slowly for long periods. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">当我买了心跳计并计算我的目标心跳后,我惊讶的发现</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">LSD</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">训练强度事实上低于</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">70%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">最高心跳的强度。起先我想保持目标强度超过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">60</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟都令我吃足苦头,然而只经过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">6</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">周较怏速度的训练,我就能轻松地维持速度超过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时。虽然</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">LSD</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">式训练法提高脂肪代谢和耐力,但也会限制你的耐力在马拉松的配速。长、慢跑只会教你的身体跑慢和跑久。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">On the other hand, you can run too fast on your daily runs. At faster paces, oxygen demand exceeds supply. You are now anaerobic. Fuel reliance switches predominantly to carbohydrates, and the result is the accumulation of lactic acid. Lactic acid inhibits the enzymes that break down fat and therefore reduces fat metabolism. If you go out for a 45-minute run at 10K race pace, you will be burning less fat and generating more waste products than if you ran those 45 minutes at only a 60 percent effort. Daily hard efforts will result in accumulation of waste products and decreased recovery, and lead to declining performances. It's better to run a little too slow than a little too fast. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">另一方面,你也可能在每日练跑时跑太怏。在较怏的速度下,氧气供不应求。这时你处于氧债的状态,能量供给会转向醣类,结果也造成</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">乳酸的累积。乳酸阻止酵素分解脂肪也就降低脂肪的代谢。假使用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">10K</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的速度跑</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">45</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟,将会比</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">60%</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">强度跑相同时间消耗较少脂肪及产生更多的废物。每天苦操将造成体内废物的累积和延缓恢复,也会导致体能状况衰退。稍微慢一些总好</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">过太怏一些。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"> <span lang="EN-US"><p></p></span></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><b><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">RAISE THE LACTATE THRESHOLD </span></b><b><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">提高乳酸门槛</span></b><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Let's return to Shane after 24 weeks on his Lydiard-based training program. His fat metabolism is augmented, there is a substantially reduced reliance on glycogen, and his glycogen stores are larger. He again decides to test his ability to run at 65 percent of his maximum. Before the test he makes sure to get plenty of carbohydrates in his diet so that his leg muscles and liver are loaded with glycogen. This time he was able to continue for three hours. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">回头再看贤哥经过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">24</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">周</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Lydiard</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">式的训练成果。他的脂肪代谢提高,也降低消耗肝醣,并且身体中肝醣的储量也增加。他决定再次用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">65%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">的强度进行测试。测试前他刻意在饮食中摄取大量的碳水化合物以确保他的肌肉和肝脏中储存足够的肝醣。这次他持续跑了</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">3</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">His skeletal, connective, and muscle tissues; his metabolism; and his cardiovascular, nervous, and endocrine systems are now prepared for some faster training. His next step is to focus on increasing his endurance running speed and reducing his lactate production. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">他的骨胳、结缔和肌肉组织,他的新陈代谢,他的心脏及血管系统,神经和内分泌系统都己准备好迎接更快的速度训练。下一步训练的重</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">点就是提升耐力跑的速度及减少乳酸的产生。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Endurance races are aerobic races. Marathons tend to be run at just below the level where you start to accumulate lactic acid, which is known as the anaerobic threshold (AT). How many times have you started a race too fast and gone anaerobic, only to suffer later and run slower than you planned or even had to drop out? </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">耐力跑是有氧运动,马拉松倾向保持跑在开始累积乳酸的运动程度之下,亦即所谓的氧债门槛</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">(AT)</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。还记得自己曾经多少次因起步太快形成氧债运动后,不得不忍受肌肉酸痛举步维艰地苦撑「慢跑」,甚至中途放弃。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">With a higher AT, you will be able to sustain faster marathon and ultramarathon paces. Elite world-class marathoners often have such a highly developed fat-burning engine that they can run marathons at 85 percent or higher of their maximum. For the rest of us, 75 to 80 percent is a realistic goal.</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">若有较高的氧债门槛,你能维持较快的马拉松和超马的配速。顶尖的世界级马拉松选手通常具备高效能的脂肪代谢能力,使他们能用</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">85%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">甚至更高的最高心跳来跑马拉松。其余如我辈之跑者,</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">75~80%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">才是我们追求的目标。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Anaerobic threshold training augments the basic fat metabolism you have spent so much time developing. The result is faster running speeds over the long haul. A measured dose of faster, anaerobic training will teach your muscles and blood to metabolize and buffer lactic acid. The goal is to generate a manageable quantity of lactic acid that your muscles can dispose of easily and permit a sufficiently long training session and quick recovery. Venturing too far into the anaerobic zone will generate too much lactic acid, reduce the amount of work you can do within your training session, and risk lasting fatigue and overreaching. Marathoners don't derive much benefit from 400-meter repeats. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">氧债门槛的训练能加强你费时很久建立的脂肪代谢的能力。训练成果是更快的速度完成长远的路程。一种经计算过份量和频次的氧债速度</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">训练能使你的肌肉和血液代谢和缓解乳酸。训练目的要产生你的肌肉可以轻易处理之适量的乳酸,并容许足够时间的长期训练及快速恢复</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。投入太多氧债区的运动会产生太多乳酸,降低在此期间的训练量,并导致疲劳持续和训练过量的风险。马拉松跑者不会从</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt; mso-fareast-font-family: 宋体;">
</span><chmetcnv wst="on" tcsc="1" numbertype="1" negative="False" hasspace="False" sourcevalue="400" unitname="米"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">4</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">百米</span></chmetcnv><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">反复跑中得到助益。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Faster, sustained running at 80 to 85 percent and mile repeats are good methods to increase lactate tolerance. <span style="COLOR: black;">Oglesby</span> recommends tempo runs of 10 to 12 miles at 15 to 30 seconds per mile faster than goal marathon race pace. An added benefit of these tempo runs is that the marathon pace feels easier and more manageable. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">较快速的持久跑在</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">80~85%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">强度并以</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">1</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">英哩作反复跑是很好的方法来提高乳酸耐受力。</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">Oglesby</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">建议用比跑马拉松的目标速度每英哩快</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">15~30</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">秒的配速做</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">10~12</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">英哩的间歇跑。如此训练的附加价值会令你跑马时更轻松自在。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">A recent study examined the effect of high-intensity interval sessions on fat and carbohydrate metabolism and lactate concentrations in cyclists who had been training two to three hours per day for years. They replaced some of their endurance miles with two weekly sessions of 6-9 x 5-minute intervals with 1 minute of recovery between. After six weeks, the percentage of energy coming from fat during a one-hour trial had increased from 6 percent to 13 percent. How well this applies to a race lasting more than two hours is unclear. </span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p class="MsoNormal" align="left" style="MARGIN: 0cm 0cm 0pt; TEXT-ALIGN: left; mso-margin-top-alt: auto; mso-margin-bottom-alt: auto; mso-pagination: widow-orphan;"><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">最近的研究证明经年累月每天训练</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2~3</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时的自行车手接受高强度间歇训练后在脂肪和醣的代谢与乳酸浓缩的成效。他们每两周一次以</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">6-9</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">趟</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">5</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟间歇训练,间隔</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">1</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">分钟休息来取代耐力训练。经过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">6</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">周后,当</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">1</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时竞速时,脂肪供给能量的比例从</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">6%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">提高到</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">13%</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">。至于对超过</span><span lang="EN-US" style="FONT-SIZE: 10pt; FONT-FAMILY: Arial; mso-font-kerning: 0pt;">2</span><span style="FONT-SIZE: 10pt; FONT-FAMILY: 宋体; mso-ascii-font-family: PMingLiU; mso-hansi-font-family: PMingLiU; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;">小时比赛的改善就不明显。</span><span lang="EN-US" style="FONT-SIZE: 12pt; FONT-FAMILY: 宋体; mso-bidi-font-family: 宋体; mso-font-kerning: 0pt;"><p></p></span></p><p></p> |
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