相信有人是利用心跳率來進行訓練的,而在「Heart Rate Training(中文版本【心跳率,你最好的運動教練-羅伊.班森,狄克蘭.康諾利】)」書中談到,有哪些因素會影響你在休息與運動狀態下的心跳率呢?而且你可以從心跳率去判斷身體的是否過度訓練、恢復不足、體能進步與否等,相信有些資訊大家已經都知道了,但山姆伯伯還是分享出來囉。

在書上的「Factors Affecting Heart Rate at Rest and During Exercise」的小節中,首先談到了休息狀態下的心跳率,所謂的「靜止心率(Resting Heart Rate)」,你可以長期收集這個心跳率來了解是否受傷、訓練過度、恢復未完全等,也可以藉此了解你體能的進步。記錄的方式很簡單,早上起來,花個1分鐘來量測身體的靜止心率。

You’ll find this an invaluable tool, providing feedback on injury, illness, overtraining, stress, incomplete recovery, and so on. It is also a very simple gauge of improvements in fitness. 

有幾個因素影響休息與運動下的心跳率。而一般來說,影響「靜止心率」有二個主要的因素「體適能(fitness)」與「恢復狀態(state of recovery)」:

■ 體適能(Fitness)

Fitter people tend to have lower resting heart rates. Some great athletes of the past have recorded remarkably low resting heart rates. The reason for this is that, with appropriate training, the heart muscle increases in both size and strength. The stronger heart move more blood with each beat ( this is called stroke volume) and therefore can do the same amount of work with fewer beats. As you get fitter, your resting heart rate should get lower.


■ 恢復狀態(State of Recovery)

After exercise, particularly after a long run or bike ride, several things happen in the body. Fuel sources are depleted, temperature increases, and muscles are damaged.  

All of these factors must addressed and corrected. The body has to work harder, and this increased work results in a higher heart rate. Even though you might feel okay at rest, your body is working harder to repair itself, and you’ll notice an elevated heart rate. 

Monitoring your resting heart rate and your exercise heart rate will allow you to make appropriate adjustments such as eating more or taking a day off when your rate is elevated.


There same factors of recovery and injury also affect heart rate during exercise. The factors that elevate resting heart rate also elevate exercise heart rate. If you’re not fully recovered from a previous workout, you might notice, for example, at your usual steady-state pace, an exercise heart rate that is 5 to 10 bpm higher than normal. This usually accompanied by a rapidly increasing heart rate throughout the exercise session.

(若身體沒有得到足夠的恢復,心跳率升高的現象會影響帶進到訓練期間。比方說,在步伐進到穩定狀態時,心跳率會高出過去正常訓練時的5至10 bpm。)


Warmer temperatures cause the heart to beat faster and place considerable strain on the body. Simple put, when it is hot, the body must move more blood the the skin to cool it while also maintaining blood flow to the muscles. The only way to do both of these things is to increase overall blood flow, which means that the heart must beat faster. 


Depending on how fit you are and how hot it is, this might mean a heart rate that is 20 to 40 bpm higher than normal. Fluid intake is very important under these conditions.

(取決於健康狀況與天氣的溫度,心跳率也許比正常狀況多出20~40個 bpm。在這個情況下,水份的補充是非常重要的。)

Sweating changes blood volume, which eventually can cause cardiac problem. The simplest and most effective intervention to address high temperature and heart rate is regular fluid intake. This helps to preserve the blood volume and prevent the heart from beating faster and faster.



In general, MHR will decline by about 1 bat per year starting at round 20 years old. Interestingly, resting heart rate is not affected. This is why the basic prediction equation of 220 – age has an age correction factor.  We have coached and tested thousands of athletes, and general trend is that athletes of the same age who produce higher heart rates often have higher fitness scores. However, your HMR is what it is, and you cannot change it.



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