WaterRower沃特羅倫劃船機(jī)說(shuō)明書(shū)

1、S4 Owner's ManualS4用戶(hù)手冊(cè)ContentsOwner's ManualAssembly ManualMonitor ManualWarranty InformationContact Information內(nèi)容用戶(hù)手冊(cè)組裝說(shuō)明書(shū)電子表說(shuō)明書(shū)保修說(shuō)明聯(lián)系信息Owner's ManualCongratulations on becoming a WaterRowerOwner.Rowingis universallyrecognized as theperfectaerobic exercise - smooth,lowimpact,rhythmican

2、d full-body-unrivalledfor itsphysiologicalbenefitsand aesthetic pleasures."Rowing,indoorsor outdoors,atanyexerciselevel ofintensity,requiresagreaterexerciseexpenditurethanany用戶(hù)手冊(cè)祝賀您成為沃特羅倫劃船機(jī)的使用者.劃船是一項(xiàng)世界公認(rèn)的完美的有氧運(yùn)動(dòng)一一 動(dòng)作流暢、沖擊力小、富有節(jié)奏且全身運(yùn)動(dòng),是 一種無(wú)與倫比的身心享受與鍛煉.“任何強(qiáng)度的室內(nèi)或室外劃船,都比其他任 何有氧運(yùn)動(dòng)需要更大的體能支出.卡路里的消 耗,

3、與運(yùn)動(dòng)中所使用的肌肉數(shù)量、運(yùn)動(dòng)強(qiáng)度及持 續(xù)時(shí)間密切相關(guān).在滑動(dòng)座椅上劃船需要高強(qiáng)度 地使用大量的肌肉群,如上肢、下肢及身體軀other aerobic activity.Caloriesareburned in relationtothe number ofmuscles used and theintensityandduration of the exercise. Rowingsliding seat uses a very large muscle masswith asince the upper, lowerare used vigorously."and trunkmu

4、sclesDr. C Everett Koop-GeneralFormer USSurgeonWhile most rowing machines imitate the action of rowing, they do so mechanically, and therefore lack the natural dynamics experienced when a boat and crew glide down a river.At WaterRower, we have focused on replicating the physical dynamics of rowing,

5、with the knowledge that this will achieve all of its physiological benefits, as well as much of the aesthetic pleasure.To maximize the enjoyment from using your WaterRower, we recommend that you follow our suggestions on rowing technique and exercise programs. We hope that some of the discussion poi

6、nts in this manual will improveyour general exerciseknowledge,so thatyou are better ableto fulf川your specific exercise objectives.干.C埃弗雷特庫(kù)普博士如是說(shuō) 一一美國(guó)前 公共衛(wèi)生局局長(zhǎng)雖然大多數(shù)劃船機(jī)模擬了實(shí)際的劃船運(yùn)動(dòng), 但只是機(jī)械的動(dòng)作,因此缺乏船只及劃船者在順 流時(shí)的自然動(dòng)態(tài)感受.而沃特羅倫公司那么十分注重將劃船的物理動(dòng) 力再現(xiàn)于該品牌的劃船機(jī)上,因此可實(shí)現(xiàn)所有生 理上的益處,并盡可能到達(dá)審美愉悅.為了您能夠最大限度地享用您的沃特羅倫劃 船機(jī),建議您根據(jù)我們

7、提議的劃船技術(shù)和鍛煉項(xiàng) 目進(jìn)行練習(xí).我們也希望本手冊(cè)中的局部觀(guān)點(diǎn)能 提升您對(duì)運(yùn)動(dòng)的一般性認(rèn)知,從而使您能夠更好 地實(shí)現(xiàn)特定的運(yùn)動(dòng)目標(biāo).您的沃特羅倫劃船機(jī)由手工精心打造,能夠 保證您無(wú)虞使用多年.但是,我們建議您嚴(yán)格按 照所提供的組裝細(xì)節(jié)進(jìn)行劃船機(jī)的組裝,尤其需 要注意正確的組裝順序,并堅(jiān)持按建議進(jìn)行階段 性的保養(yǎng).我們希望您在后續(xù)多年中,能夠盡享沃特羅 倫劃船機(jī)帶來(lái)的運(yùn)動(dòng)快樂(lè).Your WaterRowerhas beencarefullyhandcrafted to provide years of trouble-freeuse.We recommend that youcloselyfo

8、llowthe assembly detailsprovided, particularlyby assembling themachine in the correct sequence and adheringtothesuggestedmaintenanceschedule.We hope you enjoy using your WaterRower for many years to come.OWNER'S MANUALOperationThe WaterRower is unique in using the effect of drag to provide an ex

9、ercise which is entirely self-paced. Because drag is linked to speed, a crew rowing down a river chooses its intensityof exercisesimply by altering the pace at which they row. The faster the boat travels the greater the drag and the harder the crew must work; there is a similareffect inswimming.By r

10、eplicatingthese dynamics,theWaterRower does not require mechanical adjustment to increase resistance;if a用戶(hù)手冊(cè)運(yùn)作原理沃特羅倫劃船機(jī)是唯一的可完全由操作者通 過(guò)拖拽來(lái)實(shí)現(xiàn)自我調(diào)速的運(yùn)動(dòng)設(shè)備.由于拉力與 速度相關(guān),現(xiàn)實(shí)中劃船者的運(yùn)動(dòng)強(qiáng)度僅由劃槳頻 率的變化而決定：假設(shè)要使船速加快,就要加大劃 槳力度,劃船者就要更加使勁.這優(yōu)點(diǎn)類(lèi)似于游 泳.通過(guò)將這些動(dòng)力學(xué)原理再現(xiàn),沃特羅倫劃船 機(jī)無(wú)須手動(dòng)調(diào)節(jié)即可增加水流阻力：假設(shè)需要產(chǎn)生 更大的水阻力,只需更快及更用力地劃槳,而后 沃特羅倫劃船機(jī)就會(huì)做出

11、應(yīng)有的反響.more intensive workout is required, simply row with greater intensity and the WaterRower will respond accordingly.Water LevelThe volume of water in the WaterRower tank is designed to simulate the weight of the boat and crew gliding down the river.We recommend a level of 17, which we feel close

12、ly simulates the feel of a double scull and is suitable for all users.It is unnecessary to vary the water levelto change resistance; increasing/ decreasing the water level simply simulates a heavier/ lighter type of boat.Like a boat gliding down a river, WaterRower; s unique self -regulating resista

13、nce alters resistance proportional to the speed of the moving water.Indeed, by the relationship we call"therule of cubes , doubling the speed of the water produces an 8-fold increase in drag and necessitates an equal increase in work to maintain that speed.NOTE - Fill the Tank with ordinary mun

14、icipal water. Municipal water contains水位水箱中的水量是對(duì)船身及劃船者實(shí)際入水重 量的模擬.我們建議您采用 17升的水位,這一水位在 極高程度上模擬了雙人雙槳的運(yùn)動(dòng)體驗(yàn),并且適 合所有使用者.無(wú)須通過(guò)水位來(lái)改變水阻力.增加或減少水 位只是模擬更重或更輕的船身.類(lèi)似于船在水中滑行,沃特羅倫劃船機(jī)獨(dú)一 無(wú)二的自調(diào)阻力可通過(guò)水流速度來(lái)改變水阻力.水位完全根據(jù)用戶(hù)個(gè)人喜好或使用者級(jí)別而 定；運(yùn)動(dòng)強(qiáng)度那么完全隨既定水量的劃動(dòng)快慢而改 變.計(jì)數(shù)器下方的水箱上設(shè)有一個(gè)水位計(jì).事實(shí)上,水流速度與水阻力被稱(chēng)“立方關(guān) 系,即水流速度翻倍時(shí),水阻力變?yōu)樵瓉?lái)的8倍,而且需要相應(yīng)地

15、增加做功來(lái)維持這一速度.注意：水箱應(yīng)注入日常的市政用水.市政用水所含 的添加劑可阻止藻類(lèi)的生長(zhǎng).蒸儲(chǔ)水或純潔水已 去除這些添加劑,反而能促進(jìn)藻類(lèi)生長(zhǎng),因此應(yīng) 防止注入水箱.水箱中的水處理,請(qǐng)參看設(shè)備 定期維護(hù)的局部.additives which will deter the growth of algae. Distilledor purifiedwater hasthese additives removed, promoting algae growth; and should therefore be avoided. (Refer to the section on Preventa

16、tive Maintenanceforadviceon WaterTreatment).Heel Rest PositionThe Heel Rest has been designed to be adjusted for maximum comfort. The Foot Strap is designed to cross the foot at the pivotpointof the toes (the ball of thefoot). This shouldenable the heel to beraised off the Footboard as the user come

17、s forward with each stroke. The Heel Rests can be easily adjusted to accommodate differentfoot positions.The StandardFootboard Model requirespressing theButton between the Foot Straps to move the Heel Rests up or down.Start Up MaintenanceDuring the first weeks of use, the wood in your WaterRower wil

18、ladjust to thetemperatureand humidityoftheenvironment. During this period, it is strongly advised that you GENTLY tighten塑料踏板定位塑料踏板設(shè)計(jì)為可調(diào)節(jié)式,力求舒適度的最 大化.腳部固定帶跨過(guò)所有腳趾的支點(diǎn)腳拇趾 根部的球形局部.這樣的設(shè)計(jì)使得練習(xí)者在每 一次向前劃行時(shí),能夠?qū)⒛_跟從踏板總成上抬 起.塑料踏板可根據(jù)不同的雙腳位置而隨意調(diào) 整.在“標(biāo)準(zhǔn)踏板總成模式下,按壓腳部固定 帶之間的按鍵,可將塑料踏板抬高或降低.磨合期保養(yǎng)在使用的前幾個(gè)星期,您的沃特羅倫劃船機(jī) 的木質(zhì)部

19、件會(huì)根據(jù)環(huán)境的溫濕度進(jìn)行自我調(diào)整. 此時(shí),強(qiáng)烈建議您用內(nèi)六角扳手存放于后隔板 下方輕輕的將所有連接螺栓加固.請(qǐng)千萬(wàn)注意：切勿過(guò)度旋緊任何一枚螺栓.此外,當(dāng)前后驅(qū)動(dòng)帶因使用而變得松弛時(shí),有必要收緊彈力繩.要收緊彈力繩,請(qǐng)將把手完all of the Connecting Bolts with the Allen Key stored under the Rear Spacer. Please be careful not to over tighten any of these bolts.Additionally,as theDriveand RecoilBelts loosenup with

20、 use,it may benecessaryto tightenthe Bungee Cord. Todo this,leave theHandle in the fullforwardpositionand adjusttheBungee/Recoil Belt Buckle to provide a littlemore tension. It may be necessaryto perform these two simple start up procedures once or twice over the first month of use.Preventative Main

21、tenancePeriodicmaintenance is requiredtomaintain the condition of the water in the tank. We strongly advise using municipal tap water which contains chlorine and other chemicals to keep it free from bacteria, algae, etc. The chlorine must be refreshedperiodicallyby adding theprovidedWater Purificati

22、onTablet.Chlorine degrades by exposure to light; this may vary from four months in direct sunlight to two years in an artificially lit environment.Generally we suggest全置于前進(jìn)方向,而后調(diào)整彈力繩或驅(qū)動(dòng)帶扣, 使之更具張力.使用的第一個(gè)月中,僅需進(jìn)行1至2次此項(xiàng)保養(yǎng)程序.預(yù)防性的保養(yǎng)水箱中的水質(zhì),需要階段性的維護(hù).我們強(qiáng) 烈建使用常規(guī)的市政自來(lái)水 ,由于自來(lái)水中含有 使水箱不受細(xì)菌、藻類(lèi)等物質(zhì)腐蝕的氯元素和其 他化學(xué)物質(zhì).水箱中

23、的氯必須通過(guò)隨機(jī)配備的凈 化片附于用戶(hù)手冊(cè)后進(jìn)行更新.氯隨光照而 分解：在直接的陽(yáng)光照射下,氯的分解時(shí)間為6個(gè)月左右；在人工照明條件下,氯的分解時(shí)間為 2年左右.一般情況下,平均每6個(gè)月為水箱加一個(gè)凈化片.假設(shè)發(fā)現(xiàn)水開(kāi)始變質(zhì),請(qǐng)立即向水箱加一個(gè)凈 化片.假設(shè)水變得混濁,我們建議排空水箱,用清 水沖洗后,再次注入干凈的自來(lái)水,并參加一個(gè) 凈化片.請(qǐng)勿向水箱參加氯漂白劑,由于這們會(huì) 無(wú)法挽回的破壞由聚碳酸脂材料制成的水箱.adding one purificationtablet every sixmonths.If water discolorationoccurs, add apurifica

24、tiontablet immediately.If thewater does not clear,werecommendemptying the tank, flushing it out with clean water, refillingand adding apurification tablet. Never use chlorine bleach in the tank as thiswillirreparablydamage thePolycarbonate Tank.Maintaining and CleaningTo maintain the appearance and

25、integrity of your WaterRower, it is necessary to keep the machine clean. It is particularly important to ensure that there is no dust build up in the Clutch and Belt Mechanism between the Top and Bottom Decks. Dust can be removed by using a cloth or vacuum cleaner.The surface of the Rails must be ke

26、pt clean topreventdust and dirtfromdeterioratingthe Seat Wheels; the railscan be cleaned by wiping with a damp cloth.The surface of the Tank can be cleaned,保養(yǎng)與清潔為了維護(hù)您的沃特羅倫劃船機(jī)的美觀(guān)與完 整,堅(jiān)持清潔設(shè)備非常必要.頂板和底板之間的 離合器與驅(qū)動(dòng)結(jié)構(gòu),尤其不能堆積灰塵.可用真 空吸塵器進(jìn)行除塵.軌道表卸必須保持干凈,防止灰塵阻塞 座椅滾輪.軌道外表可用濕布進(jìn)行清潔.水箱外表也可清潔,但事先請(qǐng)務(wù)必閱讀清潔 劑說(shuō)明.切勿使用含有氯

27、酸鹽或氨的清潔劑.木質(zhì)結(jié)構(gòu)的保養(yǎng)however, please ensure you read the instructionsfor any cleaning productsprior to use; do not use methylated chlorates or ammonia based fluids.Maintaining the WoodThe natural wood WaterRowers are finished with Danish oil which gives a deep penetrating finish to the hardwood frame.Oth

28、erthanoccasionaldustingorpolishing,thewood requiresnomaintenance.Ifyou are the owner of anOxbridge WaterRower, you will notice that Cherry wood is photosensitiveand willdevelop a wonderful dark patina color over time.Storage of Your WaterRowerYour WaterRower can be stored upright as shown in Step Ei

29、ght of the Assembly Manual. Lift the Rear Spacer end, pull the WaterRower towards you and use the momentum to stand it in an upright position.When storing the WaterRower,please ensure the seat is in the forward position (close to the footboard).Whenstored upright, the WaterRower is stable while taki

30、ng up the space of a chair.沃特羅倫劃船機(jī)采用天然實(shí)木,并以能夠深 入滲透木質(zhì)結(jié)構(gòu)的丹麥油進(jìn)行外表涂層處理.除 了的除塵及擦拭,劃船機(jī)的實(shí)木結(jié)構(gòu)無(wú)須其他保 養(yǎng).假設(shè)您是沃特羅倫Oxbridge機(jī)型的用戶(hù),您將發(fā)現(xiàn)其所用的櫻桃實(shí)木具有感光性,并隨著時(shí) 間的推移逐漸顯現(xiàn)出一種美妙的深銹色光澤.劃船機(jī)的存放您的沃特羅倫劃船機(jī)可如?組裝說(shuō)明書(shū)?步 驟8所示般,直立存放.抬起后隔板一端,將劃 船機(jī)拉向你,并順勢(shì)使其直立.存放劃船機(jī)前, 請(qǐng)務(wù)必使座墊位于前方靠近踏板總成.當(dāng)直 立存放時(shí),沃特羅倫劃船機(jī)很穩(wěn)固,而且只占用 一張靠背椅大小的空間.Using Your WaterRow

31、erThe Rowing Action uses 84% of your muscle mass; from the tips of the fingers holding the handle/oars, to the balls of the feet connected to the footboard/boat, all the muscles between these 2 points contribute to the Rowing Action.The Rowing Actionis comprised of bothfast (drive phase) and slow (r

32、ecovery phase) movements.It is important tocombine these 2 movements into a rhythm in order to create a smooth, flowing, unhurried Rowing Action.The diagrams below show 3 basic movements of the Rowing Action.Catch PositionSitting tall, arms straight reaching forward, shoulders relaxed, head up, eyes

33、 looking forward, legs compressed and shins vertical.Drive PhaseDrive back with the legs, arms hang off the handle and only begin to pull once劃船機(jī)的使用劃船動(dòng)作將用到您84%勺肌肉群：從握著把手/雙槳的雙手指尖,到與踏板總成/船身接觸的雙腳拇趾根部的球形局部.這二個(gè)與劃船機(jī) 接觸的部位之間的所有肌肉群,都參與了劃船動(dòng)作.劃船動(dòng)作由一快推進(jìn)一慢復(fù)位二個(gè)階段構(gòu)成.劃船技巧還要求將這二個(gè)動(dòng)作融 合為一種節(jié)奏,從而實(shí)現(xiàn)平滑、流暢且沉著不迫 的劃船動(dòng)作.下列圖展

34、示了 3種根本的劃船動(dòng)作.握把姿勢(shì)背部挺直坐穩(wěn),雙臂向前伸直,肩膀放松, 抬頭直視前方,大腿收緊且小腳垂直于地面.入水階段雙腿與雙臂配合,向后拉動(dòng)把手,只有當(dāng)把 手越過(guò)膝蓋、身體軀干完全受力且軀體與雙腿呈 一定角度翻開(kāi)時(shí),才準(zhǔn)備躬身復(fù)位.出水階段handle is above the knees, torso is strong with good posture and body angle opens up slowly as you drive the legs.Release PositionLegs straight,handle drawn to chest,sitting bac

35、k just past the vertical, torso firm, shoulders relaxed, head up and eyes looking forward.Allow yourselfthe firstfew rowingsessions to practice the correct positions and phases as well as the correct ratio and rhythmof theRowing Action.Withregular rowing, the technique will become easier and you wil

36、lsoon experiencethephysiological benefits of rowing.Please visitto learn more about thephases and positionsof the rowingtechnique.雙腿繃直,把手拉至胸前,向后坐立超過(guò) 90度角,軀干繃緊,肩膀放松,抬頭直視前 方.前幾次的劃船練習(xí)中,請(qǐng)安排先練習(xí)正確的 動(dòng)作及劃船的頻率與節(jié)奏.以標(biāo)準(zhǔn)的劃船動(dòng)作為 根底,劃船技術(shù)更容易提升,也更快感受到劃船 運(yùn)動(dòng)帶來(lái)的生理裨益.您可訪(fǎng)問(wèn)網(wǎng)站,學(xué)習(xí)更多關(guān)于劃船技術(shù)的不 同練習(xí)階段及動(dòng)作.WaterCoachWaterCoach is a

37、 rowing education program designed to broaden the knowledge of rowingas a fitnesspursuit.WaterCoachconsistsof threeprograms for theWaterRowerowner,fitnessprofessional/instructorand the general沃特教練“沃特教練是一項(xiàng)劃船培訓(xùn)方案,旨在傳 播以劃船為健身目標(biāo)的相關(guān)知識(shí).“沃特教練 培訓(xùn)方案由三個(gè)子方案構(gòu)成,適用于以下三種人 群：購(gòu)置沃特羅倫劃船機(jī)的用戶(hù)、健身專(zhuān)業(yè)人士 /教練及健身房中的劃船機(jī)的一般使用者.具

38、體方案如下.of what your exercise即時(shí)目標(biāo)周目標(biāo)rowing machine user in the gym:WaterCoach Home a rowing education program and personal training advice for the WaterRower owner.WaterCoach Professional - a rowing education program for the fitness professional/ instructor. ACE certified course.HowToRow a rowing educ

39、ation program for the rowing machine user, at a gym.We hope that this expanded knowledge enables you to realize the unrivalled physical benefits of rowing and get the best from your WaterRower.For further information, please visit Exercise ProgramMostof usrecognizethebenefitofexercise and the potent

40、ial improvements to ourgeneral healthandwell-being.However, few of us fully understand the physiology of exercise and the best means of achieving our specific exercise objectives.To getthemost out ofanyexerciseprogram, itisessentialtohave anunderstanding“沃特教練居家版：針對(duì)購(gòu)置沃特羅倫劃船機(jī) 用戶(hù)的劃船培訓(xùn)方案及個(gè)人練習(xí)建議.“沃特教練專(zhuān)業(yè)版

41、：針對(duì)專(zhuān)業(yè)健身人員/教練的劃船培訓(xùn)方案. ACE認(rèn)證課程.“沃特教練健身版：針對(duì)健身房中劃船機(jī)使用 者的劃船培訓(xùn)I方案.我們希望通過(guò)對(duì)運(yùn)動(dòng)知識(shí)的拓寬了解,使您 熟悉到劃船運(yùn)動(dòng)能帶來(lái)的無(wú)與倫比的身體裨益, 并充分利用您購(gòu)置的沃特羅倫劃船機(jī).假設(shè)欲了解其他信息,歡送訪(fǎng)問(wèn)網(wǎng)站：您的鍛煉方案人們大多認(rèn)同鍛煉的好處及其對(duì)我們健康狀 況的潛在改善作用,但是極少人真正理解運(yùn)動(dòng)生 理學(xué)及到達(dá)具體鍛煉目標(biāo)的最正確方法.為了使鍛煉方案的益處最大化,您首先需要 明確鍛煉目標(biāo),比方,減重或保持體重、改善體 能、塑造肌肉群、提升運(yùn)動(dòng)競(jìng)爭(zhēng)性或僅僅為了避 免現(xiàn)代案前久坐生活可能引發(fā)的健康問(wèn)題.設(shè)定不同類(lèi)型的鍛煉目標(biāo)很重要.

42、鍛煉目標(biāo)可按時(shí)間長(zhǎng)短設(shè)置：objectives are. These may include reducingor maintaining weight, improving generalstrength,developingbulgingmuscles,improvingsportingcompetitivenessorsimply avoiding the health consequences ofa modern, sedentary lifestyle.It is important to set a few different types of objectives.These

43、are dividedinto:Immediate Objectives- weeklyShort Term Objectives- monthlyLong Term Objectives- yearly短期目標(biāo)-月目標(biāo)長(zhǎng)期目標(biāo)-年目標(biāo)Your long term objectives are your final objectives;toachieve these, youneedsteppingstoneswhichare theshorttermand immediate objectives.Objectives need to be:? Specific - set goals t

44、hat you would like to achieve by certain dates.? Realistic - do not set a standard too high or motivation may subside.? Flexible - be prepared for setbacks, such as injuries and 川ness.長(zhǎng)期目標(biāo)是您的最終目標(biāo).要實(shí)現(xiàn)長(zhǎng)期目標(biāo),您需要短期目標(biāo)及即時(shí)目標(biāo)作為鋪墊,循序漸進(jìn).鍛煉目標(biāo)必須：具體,即目標(biāo)是一定能到達(dá)的、具體的現(xiàn)實(shí),即目標(biāo)不能設(shè)置得過(guò)高、難以實(shí) 現(xiàn),以免失去實(shí)現(xiàn)目標(biāo)的動(dòng)力靈活,做好運(yùn)動(dòng)效果反彈的準(zhǔn)備,比方因?yàn)?/p>

45、運(yùn)動(dòng)受傷或其他疾病保持體重Weight MaintenanceAt lower intensities, our body uses amixtureoffatand carbohydrate as itssourceoffuel.As the maximum aerobicoutputisapproached, the percentage offat consumedas fuel reduces to zero.Also,astheduration of exercise isincreased, the percentage of fat consumed tends to incre

46、ase.If your objectiveis weight maintenance,then the energy (food) you consume must equal energy used (exercise, metabolism etc.). Exercising for weight maintenance is best achieved at lower intensities and over longer durations. A low intensity (60 - 70% of the maximum heart rate) is typically that

47、at which you can hold a conversation; it is by no means strenuous and is about that achieved by a brisk walk.Aerobic TrainingA sustained exercise program will improve the efficiency with which the respiratory and cardiovascular system can supply oxygen. This improves lung function, heart function, v

48、ascular efficiency and capillary growth, leading to improved運(yùn)動(dòng)強(qiáng)度較低時(shí),身體只需利用脂肪和碳水 化合物的混合物作為能量來(lái)源.當(dāng)有氧輸出接近 最大化時(shí),脂肪的消耗量的占比率減少為零.但 是,隨著鍛煉持續(xù)時(shí)間的增加,脂肪消耗量的占 比率又開(kāi)始增加.如果你的鍛煉目標(biāo)是保持體重,那么你攝入 的熱量食物必須等于身體所使用的熱量運(yùn) 動(dòng)、新陳代謝等.通過(guò)鍛煉保持體重的最正確途 徑是低強(qiáng)度和較長(zhǎng)的持續(xù)時(shí)間.低強(qiáng)度鍛煉 60-70%的最大心率最典型的是你在鍛煉時(shí)能 交談：毫無(wú)疑問(wèn)這不是劇烈的運(yùn)動(dòng),而大約只是 輕快的散步.有氧練習(xí)一個(gè)持久的練習(xí)方案能

49、改良呼吸系統(tǒng)和心血 管系統(tǒng)的供氧效率,比方改善肺部功能、心臟功 能、血管效率及毛細(xì)血管的生長(zhǎng),從而改善身體 的健康狀況和耐力.在70-80%最大心率的情況下,乳酸開(kāi)始在血液中以極大的、來(lái)不及通過(guò) 肝、腎等臟器排出的速率堆積.因此,當(dāng)運(yùn)動(dòng)強(qiáng) 度高于70-80%的最大心率時(shí),可能導(dǎo)致越來(lái)越 多的乳酸在血液中堆積,心率和呼吸加快,并引 發(fā)肌肉疲勞.well-being and endurance. At about 70 - 80% of the maximum heart rate, lactic acid begins to accumulate in the blood supply at a

50、 greater rate than it can be extracted by the liver, kidneys and other organs. Exercising above this intensity will cause progressive accumulation of lactic acid in the blood, increased heart and breathing rates and cause muscle fatigue.Prolonged exercise at or below this intensitywill maintain lact

51、ic acid atnon-fatiguing levels and exercise duration will be limited solely to the depletion of available fuel stores.If your exercise objectiveis aerobictraining (cardiovascular/ endurance), then it is necessary to exerciseat anintensity which will avoid fatigue due to lacticacid buildup.Thisis bes

52、tachievedatmoderatelevels ofintensityover medium/long durations.A moderate exercise intensity(70-80% ofthe maximum heart rate) is about that achieved by a steady jog, avoiding the onset of muscle soreness.在70-80%的最大心率或低于此強(qiáng)度的情況下延長(zhǎng)鍛煉時(shí)間,可將乳酸保持在肌肉非疲勞的 水平,且鍛煉的持續(xù)時(shí)間僅限于消耗可兼得的身 體能量.如果您的鍛煉目標(biāo)是有氧練習(xí)心血管/耐力,那么你的運(yùn)動(dòng)

53、強(qiáng)度應(yīng)該防止乳酸堆積引起 的疲勞.最好通過(guò)中等運(yùn)動(dòng)強(qiáng)度加上中等或較長(zhǎng) 運(yùn)動(dòng)時(shí)間來(lái)實(shí)現(xiàn).穩(wěn)步慢跑即是一種中等強(qiáng)度70-80%的最大 心率的運(yùn)動(dòng),可防止肌肉酸痛的發(fā)生.Anaerobic Training無(wú)氧練習(xí)Anaerobic training causes the build-up of lactic acid (as rapidly as one minute after exercise is commenced). Lactic acid saturation will necessitate either a rapid reductionin exerciseintensityor

54、complete cessation.The accumulation of lactic acid limits the contributionof the anaerobic process tototal energy production. Though energy may be generated rapidly, total work capacity and total output is limited.The level of intensityat which lacticacid begins to accumulate can be altered by train

55、ing.This is best done byimproving the efficiencyof the aerobicprocess and is achieved by training at moderate levels of intensity.Exercising at anaerobic intensitiesmayconditionan athlete ' s tolerancetofatigue,but thebenefitcan be morepsychologicalthanphysiological.Prolongedexerciseat highinten

56、sitynotonly impairs the weight reduction and aerobic training effect,but the rapidonset of fatigue can cause poor technique and increase risk of injury.Training anaerobicallyis done at high無(wú)氧練習(xí)會(huì)導(dǎo)致乳酸堆積快到從鍛煉開(kāi)始 后的一分鐘.乳酸飽和會(huì)迫使鍛煉強(qiáng)度不得不 驟降或鍛煉完全停止.乳酸堆積限制了無(wú)氧過(guò)程對(duì)能量產(chǎn)出的作 用.盡管能量能夠迅速產(chǎn)生,但是總產(chǎn)能與總產(chǎn) 量是有限的.乳酸開(kāi)始堆積的運(yùn)動(dòng)強(qiáng)度水平,

57、可通過(guò)練習(xí) 來(lái)改變.最正確方法是改善有氧過(guò)程的效率,并通 過(guò)中等強(qiáng)度的運(yùn)動(dòng)練習(xí)來(lái)實(shí)現(xiàn).無(wú)氧強(qiáng)度下的鍛煉可以使運(yùn)發(fā)動(dòng)具有耐疲勞 性,但是這種益處只是心理的而非生理的.在高 強(qiáng)度下延長(zhǎng)鍛煉時(shí)間,不僅不會(huì)減輕體重,還會(huì) 損害有氧練習(xí)的效果.同時(shí),迅速出現(xiàn)的疲勞還 導(dǎo)致運(yùn)動(dòng)技術(shù)無(wú)法提升,更增加了受傷的風(fēng)險(xiǎn).無(wú)氧練習(xí)80-100%的最大心率通常在高 強(qiáng)下及短時(shí)間10秒或幾分鐘內(nèi)進(jìn)行.間歇 練習(xí)即是一種無(wú)氧練習(xí).intensities (80-100% of the maximum heartrate) over a short period of time (10 seconds to a few minutes). Interval trainin