跑步从入门到精通
董辉军科学跑步，快乐健身。
| Publishes | Daily | Episodes | 86 | Founded | 20 days ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Categories | Health & FitnessSports | ||
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深入探讨了跑步如何实现高效燃脂的科学原理与实践方法。指出，虽然跑步是减肥的最佳方式之一，但关键在于控制运动强度和时长，而非盲目追求速度。通过理解身体的供能机制、寻找个人“黄金配速”并配合合理的营养策略，才能实现轻松愉悦的燃脂效果。
跑步燃脂的科学原理
• 身体在低至中等强度运动时（最大心率的60-70%区间），脂肪能被充分氧化，成为主要的能量来源。
• 高强度跑步时，身体对氧气需求剧增，糖原会作为更快速直接的能量来源，燃脂效果不如预期。
• 运动初期主要消耗糖原，约20-30分钟... more
本期针对夏季高温跑步挑战，强调跑步者不应盲目坚持既定配速，而应采取科学理性的应对策略。详细阐述了通过强度控制、合理选择训练时间、优化补水、选择适宜装备以及识别身体危险信号等五大方面，确保在炎热天气下安全有效地享受跑步乐趣。
强度控制
• 核心理念： 慢一点，不以配速为唯一衡量标准，需根据高温环境调整。
• 生理反应： 高温下（每升1度），心率会相应增加8-10次/分钟。
• 科学方法： 采用心率监控，将目标心率区间下调10-15%（例如从140-160次/分钟调整到125-145... more
深入探讨了节奏跑对于提升马拉松成绩的关键作用，尤其针对那些训练停滞不前的跑者。详细阐述了节奏跑如何作为连接有氧和无氧跑的桥梁，通过提升乳酸阈值来增强跑者的“速度耐力”，并提供了科学的配速和心率设定方法、训练体系构建建议，以及将训练成果转化为比赛表现的策略，同时指出了常见的训练误区。
节奏跑的核心价值与生理基础
• “速度耐力”的关键： 马拉松不仅仅考验耐力，更核心在于跑者在相对较快配速下长时间维持的能力，即“速度耐力”。
• 连接有氧与无氧： 节奏跑是介于有氧跑和无氧跑之间的关键训练... more
2区训练是一种对所有跑者，尤其是初学者至关重要的低至中等强度有氧运动，能有效建立有氧基础并避免不必要的训练“弯路”。它通过将心率维持在最大心率的60%到70%，带来提升耐力、增加脂肪燃烧、改善心血管健康等诸多益处。本期详细介绍了2区训练的定义、优势以及如何在跑步、骑行、游泳和步行等多种运动中实践这一方法。
什么是2区训练及心率区间划分
• 定义: 2区训练是低至中等强度的有氧心率区间，指在能舒适呼吸并保持对话的状态下进行的运动，心率控制在最大心率的60%到70%。
• 能量来源: 在... more
Chart Rankings
How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.
Apple Podcasts | #139 | China/Health & Fitness |
Apple Podcasts | #243 |  Taiwan/Health & Fitness |
Audience Metrics
Listeners, social reach, demographics and more for this podcast.
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跑步从入门到精通 launched 20 days ago and published 86 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.
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