Author: Bill Scibetta 作者：条例草案希贝塔
Article source: http://golf-tips.blogspot.com/ . 文章来源： http://golf-tips.blogspot.com/ 。 Used with author's permission. 用作者的许可。 Whether you walk the course or ride a cart, a round of golf can leave the aerobically unfit golfer dragging by the late holes.你是否走的过程中或坐一车，一场声势浩大的高尔夫球场可以离开aerobically不适宜打高尔夫球拖由已故的洞。 Aerobic training improves lung capacity, circulation, and muscular endurance and leads to better performance and better overall health.有氧训练改善肺容量，流通，和肌耐力，导致更好的性能和更好的整体健康。 The benefits of being aerobically fit aren't limited to physical performance; studies have shown aerobic exercise to improve resistance to mental stress (a major plus for the golfer).带来的好处正在aerobically适合并不限于物理性能;研究显示，有氧运动，以改善抗精神压力（主要为加高尔夫选手） 。 A dedicated aerobic training plan will help you save stokes by allowing you to maintain peak physical and mental performance throughout the round.一个专责的有氧训练计划将帮助您节省斯托克斯让您保持高峰期的身体和精神的表现在整个轮。 Aerobic conditioning should be performed three to six days per week for at least 20 to 30 min at your target heart rate.有氧空调应履行的5点57个工作日计算，每周至少有20到30分钟，在你的目标心率。 Training at the proper intensity is the key to aerobic training.培训在适当强度的关键是有氧训练。 During exercise we physically stress our body and it is our body's adaptation to that stress that makes us healthier.演习期间，我们身体上强调，我们的身体，它是我们身体的适应，压力使我们更健康。 This is why a leisurely walk does not qualify for aerobic training; unless we push ourselves our training stimulus will not illicit a physiologic adaptation.这就是为什么悠闲地散步不符合有氧训练;除非我们把我们自己训练的刺激将不会非法的生理适应。 Adaptations made by the heart and lungs in response to aerobic training allow them to work more efficiently by increasing their capacity to pump blood and utilize oxygen.适应所作出的心脏和肺脏的回应有氧训练，让他们工作更有效率，增加其能力，泵用鲜血和利用氧。 This improved circlation and oxygenation allows the body to perform more work, at higher levels with less stress.这种改善和circlation氧合允许机构执行更多的工作，更高层次上与较少的压力。 Determining Target Heart Rate确定目标心率 Method 1: Using a percentage of Maximal Attainable Heart Rate:方法1 ：使用的百分比达到最大心率： To determine your target heart rate you must first find your predicted Maximal Attainable Heart Rate also known as Heart Rate Max (HRM).要确定您的目标心率您必须先找到您的预测，达到最大心率也称为心率最高（人力资源管理） 。 To calculate the predicted (HRM) you subtract your age from 220.计算预测（人力资源管理）减去您的年龄从220 。 General guidelines for Target Heart Rate (THR) using this method are between 60 % HRM at the low end to 90 % HRM at the high end.一般准则，目标心率（苏氨酸）使用此方法之间的60 ％ ，人力资源管理在低端至90 ％的人力资源管理在高端。 Once you know your HRM simply multiple by .6 and .9 to find your target heart rate range.一旦您知道您的人力资源管理，根本多个由0.6和0.9找到你的目标心率范围内。 For example for a 40 year old, subtract 40 from 220 to obtain your Heart Rate Max of 180 beats per minute.例如一个40岁，减去40 ，从220获得您的心率最高180次每分钟。 Then, by multiplying the HRM by the work rate (60%-90%) we know that this person should be exercising with a heart rate between 108 beats per minute to 160 beats per minute.然后，乘以人力资源管理，由工作率（ 60 ％ -90 ％ ）我们知道，这个人应行使与心率之间的108节拍为每分钟160次每分钟。 Method 2: Target heart rate as a percentage of Heart Rate Reserve (HRR)方法2 ：目标心率的某个百分比心率储备（ hrr ） Using this method is a bit more accurate as it takes into considerations ones normal resting heart rate.使用这种方法是一种较为准确的，因为它考虑到了考虑那些正常的静息心率。 Heart rate reserve is the number of beats per minute between your normal resting heart rate and your maximal attainable heart rate.心率储备是多少，每分钟节拍之间的正常静息心率和您的最大可达到的心率。 To calculate target heart rate using this method we use what's known as the Karvonen formula.计算目标心率使用这种方法，我们使用什么已知的作为karvonen公式。 Karvonen formula: Target heart rate (THR) = (exercise intensity x HRR) + Resting Heart Rate. karvonen公式：目标心率（苏氨酸） = （运动强度x hrr ） +静息心率。 General guidelines for THR (target heart rate) using this method are 50 % HRR - 85 % HRR.一般准则，苏氨酸（目标心率）使用此方法是50 ％ hrr -8 5％ h rr。 Take your pulse to determine your Resting Heart Rate.你的脉搏，以确定您的静息心率。 To find your heart rate reserve (HRR) subtract your resting heart rate from your Heart Rate Max.找到您的心率储备（ hrr ）减去你的静息心率从您的心跳率最高。 Multiply the HRR by .5 to find lower limit, and multiply by .85 to find upper limit.乘以hrr由0.5找到下限，并乘以0.85找到上限。 Then add the resting heart rate back to that number to find the final result.然后添加静息心率回他的电话号码找到最终的结果。 For example let's look at a forty year old with a resting heart rate of 80 beats per minute.例如让我们看看在四十年岁与静息心率80次每分钟。 Subtract 40 from 220 to come up with a Heart Rate Max of 180.减去40 ，从220至想出了一个心率最高180 。 Next, subtract resting rate of 80 from HRM of 180 to get a Heart Rate Reserve of 100.接下来，减去休息率为80 ，从人力资源管理的180获得心率储备100 。 Take the HRR of 100 and multiply by the exercise intensity (between 0.5 and 0.85) then add back the resting heart rate.采取hrr 100乘以由运动强度（ 0.5和0.85 ） ，然后添加回静息心率。 This gives a target heart rate of between 130 beats per minute and 165 beats per minute.这使一个目标心率130次每分钟165次每分钟。 Generally, current fitness level determines where in the target range we should be exercising.一般来说，目前的健身水平，决定了在目标范围内，我们应该行使。 Monitor your heart rate during aerobic exercise.监控您的心率在有氧运动。 It may be necessary to gradually work your way up to the recommended duration and target heart rate.可能有必要逐步您的工作方式，直至建议的期限和目标心率。 If you're new to aerobic training or haven't exercised in a long time start out slowly.如果您新的有氧训练，或有没有行使，在长期的时间开始慢慢。 Gradually increase the pace and duration of your aerobic workouts.逐步增加的速度和时间您的有氧锻炼。 Before you know it you will be working at the recommended intensity levels and reaping the full benefit of your aerobic training.之前，你知道你将工作在推荐的强度水平和获得的全部利益，您的有氧训练。 Include activities you enjoy in your aerobic program.活动包括您享受在您的有氧计划。 Activities such as bicycling, tennis, basketball, and swimming are every bit as effective as jogging or stair stepper machines, and they are often more fun.的活动，如骑自行车，网球，篮球，游泳，是每一个位作为有效的慢跑或楼梯的步进机，他们往往更有趣。 If you are looking to reduce body fat, some studies suggest aerobic training first thing in the morning may stimulate an increase in fat burning throughout the entire day.如果您正在寻找，以减少身体脂肪，一些研究表明，有氧训练的第一件事是在早上可能刺激增加的脂肪燃烧在整个天。 Research has also shown that the general heath benefits of aerobic training can be gained if you break your daily sessions into two or more shorter bouts.研究还表明，一般健康的好处，有氧训练可以得到如果您打破您的每日会议到两个或两个以上较短的较量。 Regardless of when you do it, aerobic exercise will get you looking, feeling, and playing better无论何时，你这样做，有氧运动可让您一看，感觉，发挥更好的 Remember these are general guidelines; a qualified healthcare or fitness professional may be able to give you a more specific aerobic training perscription.请记住，这些都是一般准则;一个合格的保健或健身的专业可以给你一个更具体的有氧运动训练perscription 。 It is recommended to consult your physician before starting an exercise program if you are a male 45 or older or a female 55 or older, have experienced chest pain, dizziness, rapid heart beat, shortness of breath, or have been diagnosed with cardiac, pulmonary or metabolic disease.这是建议咨询您的医生开始前一运动计划如果您是一位男性在45岁或老年人或女性55岁或年纪较大，经历过胸部疼痛，头晕，心跳加速，呼吸急促，或已被诊断出患有心脏，肺或代谢性疾病。 Bill Scibetta, RN, NSCA-CPT条例草案希贝塔，氡， nsca -中华映管 Bill is the founder and President of Precision Fitness - Personal Training Centers in the Charlotte, NC area and co-author of the book Play Better Longer!条例草案是创始人和主席的精确健身-个人培训中心，在北卡州夏洛特的领域和合作，本书的作者发挥更好较长的！ - Peak Performance and Injury Prevention for Golf. -峰值性能和伤害预防高尔夫。 Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association - Certified Personal Trainer.条例草案是一个领有牌照的注册护士，以及作为一个国力和空调协会-认证的私人教练。 After spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance.后开支年实践，在专业的骨科及运动医学，条例草案有专责他的职业生涯，以帮助个人识别和克服障碍的立场，在方式最优的常规和山顶物理性能。 For more information visit http://www.LakeNormanFitness.com更多信息，请访问http://www.lakenormanfitness.com
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