各人有各人的缘法, 只要不过份, 活得开心便好了,
否则将来三高, 糖尿令眼瞎, 切脚, 中风令半身不遂,  
死又死不了, 活活受罪, 便不划算。

The best way is to measure your own max heart rate in the sport you do. I am a swimmer and swimming has different max heart rate than running, I believe. We usually do 3-4 100M sprinting and measure each one right after touching the wall and take the highest. My max is around 185.

To monitor your progress in training, it is usually take your resting heart beat in the morning. It should drop after a period of good hard training. My rest heart beat is 45-48 on average.

[swimmer61 编辑于 2010-08-24 11:49]

  一下子戒不掉的话还容易反弹。所以采取逐渐减少的办法。据说一天不超过十支的话影响不大。慢慢来，我原来酒瘾也不小现在基本戒掉了。我也一直坚持饮食清淡，也一再提醒家人。过去饭后必须立即喝茶，后来知道很不好。现在控制在饭后一个小时再喝，饭菜清淡点才做的到。饭后立即喝大量浓茶是个减肥的好办法，但对身体好像害处不少，原来有人专门发过帖子。当初改这个习惯也很费了番功夫。现在很习惯了，饭后马上喝茶的话，心里抵触也不舒服了。习惯无非如此吧。

呵呵，正好相反啊，我是烟基本不抽了，酒戒不了了，现在除了早饭，没点酒还真没胃口。所以我现在怎么练，那个啤酒肚是相当的稳定啊

  其实对大多数国人来说，30岁以后都应该加强锻炼，特别是有氧运动。并且改掉不良嗜好和暴饮暴食等坏习惯。我是35岁开始恢复踢球的时候才发现自己停掉的十年对身体是多大的摧残。我不甘心早早成为中年人的一员。现在除了过年过节等特殊情况基本不喝酒。抽烟一下戒不掉，基本控制在2-3天一盒的水平。运动后绝不抽烟，至少等上1-2个小时。只是个习惯，养成另一个习惯就好，不难。35岁之前我腰肌劳损，一周请盲人按摩几次，现在一个月去一次放松下就行。

These figures are very much averages, and depend greatly on individual physiology and fitness. For example an endurance runner's rates will typically be lower due to the increased size of the heart required to support the exercise, while a sprinter's rates will be higher due to the improved response time and short duration, etc. may each have predicted heart rates of 180 (= 220−Age), but these two people could have actual Max HR 20 beats apart (e.g. 170–190).

Further, note that individuals of the same age, the same training, in the same sport, on the same team, can have actual Max HR 60 bpm apart (160 to 220):[2] the range is extremely broad, and some say "The heart rate is probably the least important variable in comparing athletes."[2]

这些公式很不可靠。我偶尔用心率计观察一下。上次用的感受是，超过170 bpm，非常难受。我估计最大心率在180-185 bpm之间，但是精确知道那个数字有多大意义呢？

我觉得心率的意义在于数字化地，比较客观地确定强度，不枉不纵。因为人的惰性和主观，Rated Perceived Exertion (RPE)这样的东西准确性更差，但是心率的准确性也有限。我用跑步机，并且每次纪录。我觉得这样对强度的把握比较好，增加强度时有信心，也有效克服惰性。

还有一个意义是用心率区分不同强度的运动。但是心率对这一点和上面一点的帮助都有限。

The most common formula encountered, with no indication of standard deviation, is:

HRmax = 220 − age
This is attributed to various sources, often "Fox and Haskell," and was devised in 1970 by Dr. William Haskell and Dr. Samuel Fox.[2] It was resulted from observation based on data from approximately 11 references consisting of published research or unpublished scientific compilations.[3] It gained widespread use through being used by Polar Electro in its heart rate monitors,[2] which Dr. Haskell has "laughed about",[2] as it "was never supposed to be an absolute guide to rule people's training."[2]

A 2002 study[3] of 43 different formulae for HRmax (including the one above) concluded the following:

1) No "acceptable" formula currently existed, (they used the term "acceptable" to mean acceptable for both prediction of , and prescription of exercise training HR ranges)
2) The formula deemed least objectionable was:
HRmax = 205.8 − (0.685 × age)
This was found to have a standard deviation that, although large (6.4 bpm), was still considered to be acceptable for the use of prescribing exercise training HR ranges.
Other often cited formulae are:

HRmax = 206.3 − (0.711 × age)
(Often attributed to "Londeree and Moeschberger from the University of Missouri")
HRmax = 217 − (0.85 × age)
(Often attributed to "Miller et al. from Indiana University")
HRmax = 208 − (0.7 × age)
(Another "tweak" to the traditional formula is known as the Tanaka method. Based on a study of thousands of individuals, a new formula was devised which is believed to be more accurate [4])
In 2007, researchers at the Oakland University analysed maximum heart rates of 132 individuals recorded yearly over 25 years, and produced a linear equation very similar to the Tanaka formula—HRmax = 206.9 − (0.67 × age)—and a nonlinear equation—HRmax = 191.5 − (0.007 × age2). The linear equation had a confidence interval of ±5–8 bpm and the nonlinear equation had a tighter range of ±2–5 bpm. [5]

These figures are very much averages, and depend greatly on individual physiology and fitness. For example an endurance runner's rates will typically be lower due to the increased size of the heart required to support the exercise, while a sprinter's rates will be higher due to the improved response time and short duration, etc. may each have predicted heart rates of 180 (= 220−Age), but these two people could have actual Max HR 20 beats apart (e.g. 170–190).

Further, note that individuals of the same age, the same training, in the same sport, on the same team, can have actual Max HR 60 bpm apart (160 to 220):[2] the range is extremely broad, and some say "The heart rate is probably the least important variable in comparing athletes."[2]

The 2010 research conducted at Northwestern University revised maximum heart rate formula for women. According to Martha Gulati et al. it is:

HRmax = 206 − (0.88 × age)[6][7]

不管用以上任何公式, 185都是超高的,
通过长期及固定的锻炼, 体能是可减慢退化,以上的公式是针对"一般人",不过也不会自视过高, 我的心跳目标是存170以内

[coleung 编辑于 2010-08-22 10:15]

我一直用心跳带, 我心跳率及体温偏高, 避免心跳过高,
现想弄清自己心跳(bpm)与代谢率(kcal/hr 大卡时)的关系,
在600大卡时, 心跳约165. 是90% 最大运动心率了,呼吸虽快但顺, 但并无不适感.
以心跳在最大运动心率90%之内,代谢率最高时作有氧, 应是最有效诚肥

昨晚练习深蹲, 短时心跳可达177-185,有点可怕

刚看到这里。。。太好的心得。人到中年真的是需要有规划的运动。谢谢楼主。

    “局部减脂只是一个神话”！是的，减脂只能靠有氧和节食。强调一万遍也不多！主食（主要是碳水化合物)也要少吃。个人感觉多吃点廋肉没关系。白肉最好。而且蛋白质含量高，胃排空时间长不容易饿。碳水化合物在人体里的代谢产物就是糖分（以糖原形式储存，为人体供能），多余的糖分会转化为脂肪保存。人就是这么胖的。而多余的蛋白质人体不能储存，代谢掉了。

普通健身爱好者往往容易忽视拉伸与关节的练习，结果肌肉块倒是长了，柔韧性和关节成为短板，反而更容易受伤。
推荐提高膝盖稳定性的三种训练方法，供大家参考：http://v_youku_com/v_show/id_XMTgzODYwNjg4.html

有人戏称，练健美就是养“肉”，肌肉训练就是炼“金”，肌肉是人体的黄金，它会随着岁月的流逝而流失掉。不知道大家见过自然慢慢老死的人没有——身体是慢慢瘦的，肌肉一点点消失，直到到皮包骨。最后才是内脏一个一个逐个衰竭，心、肝、肺（肺不行了后可以上呼吸机，单单这个每天要好几千块到1、2万元），最后是肾，肾衰竭后，就没有尿了，这时生命就到终点了。

所以，锻炼实际是二个方面，一个是练“力”，即练肌肉血管，也就是无氧运动；另外一个是练气，即练心肺功能能，也就是有氧运动。合起来就是“力气”，有力又有气，生命力就强大，当然还有精神方面的——充实、平和、愉悦……也就是练“心”，但这个超出了这里讨论的范围，我就不说了。

我的心肺功能不算好, 心跳偏高, 8.5kph 1.5坡度, 跑10分钟左右, 心跳会升至165. 但呼吸无不畅顺.现想把心跳降下来, 计划加强有氧训练.

所言极是, 在跑步机, 刚开始有点不顺, 跑五分种后便没感觉了, 但想知清楚是没有问题, 还是不觉问题

如果没有受过伤,热身是关键,,单车10分钟,而后最好以腿屈伸这个动作开始