Author: Bill Scibetta 作者：比尔Scibetta
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.无论你走在课程或乘坐车，亲身体验高尔夫球的乐趣可以离开需氧不宜拖延高尔夫由已故洞。 Aerobic training improves lung capacity, circulation, and muscular endurance and leads to better performance and better overall health.有氧训练提高肺活量，流通，和肌耐力，并导致更好的性能和更好的总体健康状况。 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).的好处是需氧适合不局限于物理性能;研究表明有氧运动以提高抗精神压力（主要加的球员） 。 A dedicated aerobic training plan will help you save stokes by allowing you to maintain peak physical and mental performance throughout the round.一个专门的有氧训练计划将帮助您节省斯托克斯让你保持最高体质和心理表现在整个轮。 Aerobic conditioning should be performed three to six days per week for at least 20 to 30 min at your target heart rate.有氧空调应进行3至6天的一周，至少有20到30分钟你的目标心率。 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.在行使我们身体强调，我们的机构，它是我们身体的适应，压力使我们健康。 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.这就是为什么悠闲散步不符合有氧训练;除非我们把我们自己的训练不会刺激非法的生理适应。 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.适应所作的心脏和肺部回应有氧训练使他们能够提高工作效率，增加其能力，以血泵和利用氧气。 This improved circlation and oxygenation allows the body to perform more work, at higher levels with less stress.这改善氧合circlation和身体允许执行更多的工作，在更高层次较少的压力。 Determining Target Heart Rate确定目标心率 Method 1: Using a percentage of Maximal Attainable Heart Rate:方法1 ：使用一定比例的最大达到的心率： To determine your target heart rate you must first find your predicted Maximal Attainable Heart Rate also known as Heart Rate Max (HRM).要确定您目标心率您必须先找到您预计可实现最大心率也被称为最大心率（人力资源） 。 To calculate the predicted (HRM) you subtract your age from 220.为了计算预测（人力资源） ，您减去您的年龄从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.一般准则的目标心率（术）使用这种方法是60 ％的人力资源管理在低端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.一旦你知道你的人力资源管理简单多了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40岁，从40个减220以获取您的最大心率为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，乘以人力资源管理的工作率（ 60 ％ -90 ％ ） ，我们知道，这个人应行使与心率108之间每分钟心跳160每分钟心跳。 Method 2: Target heart rate as a percentage of Heart Rate Reserve (HRR)方法2 ：目标心率的百分比心率储备（地面） Using this method is a bit more accurate as it takes into considerations ones normal resting heart rate.使用这种方法是位更准确，因为它考虑到正常因素的静息心率。 Heart rate reserve is the number of beats per minute between your normal resting heart rate and your maximal attainable heart rate.心率储备的数量每分钟心跳正常之间的静息心率和您的最大心率达到。 To calculate target heart rate using this method we use what's known as the Karvonen formula.要计算目标心率使用这种方法我们使用所谓的公式的Karvonen 。 Karvonen formula: Target heart rate (THR) = (exercise intensity x HRR) + Resting Heart Rate. Karvonen公式：目标心率（术） = （运动强度x地面） +静息心率。 General guidelines for THR (target heart rate) using this method are 50 % HRR - 85 % HRR.一般准则术（目标心率）使用这种方法是地面的50 ％ -8 5％的地面。 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.要查找您的心率储备（地面）减去您的静息心率从您的最大心率。 Multiply the HRR by .5 to find lower limit, and multiply by .85 to find upper limit.乘的地面由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到这个数目找到最终的结果。 For example let's look at a forty year old with a resting heart rate of 80 beats per minute.例如让我们来看看40岁的静息心率80次每分钟。 Subtract 40 from 220 to come up with a Heart Rate Max of 180.减40从220拿出一个最高心率为180 。 Next, subtract resting rate of 80 from HRM of 180 to get a Heart Rate Reserve of 100.其次，减息率为80来自180人力资源管理得到心率储备为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.采取地面和100所成倍运动强度（ 0.5至0.85 ） ，然后重新添加的静息心率。 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之间每分钟心跳165每分钟心跳。 Generally, current fitness level determines where in the target range we should be exercising.一般来说，目前的健身水平确定在目标范围内，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.也许有必要逐步您的工作方式向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.如果你是新的有氧训练，或没有行使很长一段时间开始慢慢散发出来。 Gradually increase the pace and duration of your aerobic workouts.逐渐增加的速度和时间的有氧训练。 Before you know it you will be working at the recommended intensity levels and reaping the full benefit of your aerobic training.在你知道你将工作的建议的强度水平和收获充分利用你的有氧训练。 Include activities you enjoy in your aerobic program.活动包括在你喜欢你的有氧运动计划。 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.活动，如骑自行车，网球，篮球和游泳是一样有效的慢跑或楼梯步进机，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.如果您正在寻找降低体脂，一些研究表明有氧训练第一件事在今天上午可能刺激增加脂肪燃烧整个一天。 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，一般健康带来的好处有氧训练可以得到假如你每日会到两个或两个以上的短较量。 Regardless of when you do it, aerobic exercise will get you looking, feeling, and playing better无论当你这样做，将有氧运动让你看，感觉，而且越打越好 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;一名合格的医疗保健或健身的专业可以给你一个更具体的有氧训练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.建议咨询您的医生在开始了一个运动计划如果你是一个男性45岁以上或女55岁以上，经历过胸部疼痛，头昏眼花，心跳加速，呼吸急促，或已被诊断出心脏，肺或代谢性疾病。 Bill Scibetta, RN, NSCA-CPT条例草案Scibetta ，考试，核安全和控制法，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!比尔是创始人和主席精密健身-个人培训中心在北卡罗来纳州的夏洛特地区，共同一书的作者发挥得更好了！ - Peak Performance and Injury Prevention for Golf. -青山性能和损伤的预防高尔夫。 Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association - Certified Personal Trainer.比尔是持牌注册护士，以及国力和空调协会-个人培训认证。 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.经过多年实践的专业骨科和运动医学，比尔一直致力于他的职业生涯，帮助个人确定和克服的障碍，阻碍了最佳的健康和物理性能高峰。 For more information visit http://www.LakeNormanFitness.com欲了解更多信息，请访问http://www.LakeNormanFitness.com
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