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開發長跑的新能源(研究文獻翻譯)
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文章數: 45 		文章選項 文章選項   引述 OPEN 引述  發表回應回覆 直接連接到這篇文章 主題: 開發長跑的新能源(研究文獻翻譯)
    發表於： 2006-02-05 at 1:33pm

Fuel on Fat For the Long Run

燃燒體脂肪作為長跑的能量

By Deborah Schulman, Ph.D

譯者張開雲

It Is More Efficient To Tap Into Your Unlimited Fat Supply

利用你的體脂供應無限能量會更有效率

c 2000 42K(+) Press, Inc.

MIGRATORY BIRDS and whales rely on stored fat to fuel their long, strenuous journeys. Developing your fat engine will increase the amount of energy you can generate, reduce the amount of carbohydrates you use, and stretch out the glycogen supply during long runs. Added together, you have a more stable and enduring energy supply, better endurance, and faster finish times.

候鳥和鯨靠著燃燒體內儲存的脂肪完成漫長艱辛的遷陡。長跑時，開發你體內的「燃脂引擎」能提高產生能量的總值，減少碳水化合物的消耗，延長肝醣的供應。總合以上的能源，你將有更穩定且持久的能量供給，更有耐力，更快完跑。

To illustrate, let's consider Shane. Shane is a computer engineer in his late 30s who has stayed active over the years with yard work, occasional football games with his kids, and sporadic attempts to weight train. In short, he was not aerobically fit. Inspired by the fortitude and tenacity of his wife, who just ran her first marathon, he decided to train for a marathon.

就拿賢哥作例子來說明。賢哥是位電腦工程師，30 歲，多年來用整理庭院的勞動保持活力。偶而和孩子玩美式足球，極少嘗試激烈運動。總而言之，他並不具備健康的心肺功能。受到他剛 完成第一個馬拉松的老婆所展現之毅力和堅持所刺激，賢哥決心進行馬拉松訓練。

He was determined to be informed and methodical about the process. Many of the books he read recommended training with a heart rate monitor. The books said that most people run marathons at 75 to 80 percent of maximum heart rate, so he decided to do a test. He consulted a chart to find his heart rate at a more manageable effort of 65 percent and set off running.

他決定要暸解整個訓練流程並有條不紊地進行。許多書都推荐心跳監控訓練法。書上說大多數人跑馬拉松時心跳達到最高心跳的75~80%，因此他決定做個驗證。他查表後發現心跳保持在最高心跳的65%有較易掌握的效果，就按此要領進行訓練。

After only 90 minutes on the road, he felt nauseated and fatigued. His legs felt like bricks, and finally he was forced to stop. In other words, he bonked well short of the distance he would need to cover to finish the marathon.

上路一個半小時後賢哥感覺很虛並且想吐。他因為「鐵腿」不得不停下來。換句話說，他「撞牆」得有夠早，根本無望撐完馬拉松的距離 。

Due to his low level of fitness, most of Shane's energy was coming from the limited carbohydrate stores in his liver and muscles. He simply ran to the end of his carbohydrate supply. Carbohydrates are necessary to maintain exercise at any intensity. An excessively high rate of usage combined with low carbohydrate stores reduced his endurance, even at relatively easy running speeds. Had he eaten GU or drunk Gatorade, he still would not have been able to continue for much longer. A training program that focused on switching to fat for fuel would change that.

由於他如此遜的體能，賢哥所有的能量來自儲存在肝臟和肌肉中的醣。他輕易地耗盡體內的醣。碳水化合物也就是醣是維持任何強度運動 的必需能源。過度高比例的消耗再加上低存量降低賢哥的耐力，即使用輕鬆跑的速度也一樣。就算吃 能量包或運動飲料依然無法撐久一點兒。因此訓練計畫的重點在轉換脂肪作為能源來改善這現象。

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註冊日期: 2002-08-20
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文章數: 2797 		文章選項 文章選項   引述 RunningYam 引述  發表回應回覆 直接連接到這篇文章 發表於： 2006-02-05 at 2:12pm
原發表於 Marathon and Beyond 雜誌 (2002 年 9/10 月號), 但只可在此見到原文 - Fuel on Fat for the Long Run.
我只是出去散步，最後得出結論，以避開到日落，為走出去，我發現，是怎麼回事英寸

-約翰繆爾（1838年至1914年）

只是出去走走，結果待到天黑，我發現，出走竟真是返我。
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請問前輩對此理論的看法為何?可否提供給後學作參考。感激不盡!

小弟過去總被低血糖及「撞牆」所因擾。
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譯文之二

PUMP UP THE VOLUME 提高訓練份量

Arthur Lydiard contended that the most important aspect of conditioning is volume. In the 1960s his training concepts were revolutionary. Even the track athletes whom he coached followed a marathon-based aerobic conditioning program in the initial phases of their training cycles. Considering the phenomenal success of athletes who trained under Lydiard's tutelage, such as Peter Snell, John Davies, and Lorraine Moller, and other athletes who have followed his program principles, his theories were insightful. Subsequent research has shown that they also possess a sound physiological basis.

Arthur Lydiard主張調整狀態時最重要的面向是訓練份量。他的訓練觀念在60 年代是革命性的。即使是他帶的徑賽選手，在訓練週期的最初階段也必須先遵循如馬拉松訓練式地調整心肺有氧課程。看看在他的調教下 那些成就非凡的運動員就知道他的理論是真知卓見。隨後所作的研究也顯示他的理論具有完整的生理學基礎。

While many of America's marathoners switched focus to quality (and reduced mileage) rather than quantity, coaches from Japan, Italy, Mexico, Germany, and China were incorporating Lydiard's principles into highly successful training programs. Naoko Takahashi reportedly ran up to 80K (50 miles) per day in preparation to become the first woman marathoner in the world to dip under 2:20. Catherine Ndereba ran comparatively modest 100-mile weeks in the buildup to her world record of 2:18:47 at Chicago in 2001. Jerry Lawson, imitating the high-mileage successes of Bill Rodgers, Alberto Salazar, and Frank Shorter, ran up to 250 miles per week en route to his then American record of 2:09.

當許多美國的馬拉松選手轉變訓練重點為重質不重量(並減少里程數)時，日、義、墨、德、中國的教練們引用Arthur Lydiard的原理在他們非常成功的訓練計畫中。高橋尚子的訓練量每日高達80公里並破記錄地成為第一個跑進2小時20分的女子馬拉松選手。Catherine Ndereba較謹慎地每週跑100英哩，用數週累積里程來創下2001年世界紀錄2:18:47在芝加哥。Jerry Lawson仿效Bill Rodgers, Alberto Salazar, and Frank Shorter高里程訓練的成功經驗，在達成他的美國紀錄2:09的過程中，提高週里程數到250英哩。

Metabolically, high-volume training makes sense. There are two main sources of fuel for exercise: carbohydrates and fats. The energy supply from carbohydrate and fat is inversely related. High rates of carbohydrate use reduce combustion of fat. Carbohydrates are used preferentially at very high efforts, such as a 5K race, or at low fitness levels when fat metabolism is underdeveloped.

以新陳代謝的角度來看，大量訓練是合理的。有兩種主要能源作為運動的能量: 醣和脂肪。這兩種能源的供應是逆轉換的關係。高比例地消耗醣類會減少脂肪的燃燒。碳水化合物會優先消耗於高速的運動，如5公里短程競速或脂肪代謝尚未開發之低階的體適能狀態。

Conversely, when you teach your body to rely on fat for fuel, your combustion of carbohydrates goes down, thus "sparing" carbohydrates. This benefits performance in endurance events. You become very fatigued when you run too low on carbohydrates. We store only a very limited amount of carbohydrate (glycogen) in our bodies. Compare this with a relatively unlimited supply of fat. Even an athlete with only 6 percent body fat will have enough fat to fuel exercise lasting for many hours. When you use more fat, you generate more energy and your carbohydrate supply lasts longer.

相對的，當你訓練自已的身體以脂肪為能源，體內醣的消耗就降低，甚至變成備用能量。這種好處表現在持久力上。體內醣的儲量過低會 使人變得很虛。人體只能儲存非常有限量的醣(肝醣)。相較於脂肪則用之不盡。就算只有6%體脂肪的運動選手也有足夠的能量支撐數小時的運動。當你利用愈多的體脂肪，不但能產生更多的能量，更能延長醣的消耗。

Follow the principle of specificity. If you want to teach your body to use more fat for fuel, then create training conditions that generate high fat metabolism. Your body will eventually learn to prefer fat.

依據上述的原理，假使你想訓練自已的身體利用更多體脂作為能源，只要創造能提高體脂肪新陳代謝的訓練條件，身體就會學習利用脂肪 。

Research conducted at the Karolinska Institute in Sweden during the 1980s showed that, within the leg muscles of highly trained endurance men, the activity of enzymes that break down fats was 100 percent higher than in the untrained subjects. As a result, during exercise they had a much higher ability to regenerate the ATP that fuels muscular contraction than those who had a greater reliance on carbohydrates.

在瑞典的Karolinska 中心進行的研究顯示，經過耐力訓練的男子大腿肌肉中，其酵素分解脂肪的效率高於未經訓練者的一倍。因此，這些酵素在運動時比主要 依賴醣代謝的酵素有較高的能力再生肌肉收縮所需的ATP。

These researchers found that the maximal oxygen consumption (or V.O2max) was 50 percent greater in the trained men. Maximal oxygen consumption measures aerobic capacity: the efficiency of the lungs to transfer oxygen to the blood, the capacity of the blood to carry oxygen, the power of the heart and blood vessels to deliver large quantities of blood to the muscles, and the ability of the muscles to use the oxygen. Fats cannot be burned without oxygen. Not only did these men have more enzymes to combust the fat, but they also had more oxygen to feed the fire.

這群研究者發現耐力訓練過的人，他的最大耗氧量(V.O2max)也提高50%。最大耗氧量用來測量換氧能力: 包括肺的工作效率，血液的載氧量，心臟和血管的送血量和肌肉使用氧的能力。脂肪燃燒不能缺氧，這些經過耐力訓練的人不僅有較多的 酵素燃燒脂肪，也有較多的氧氣供應。

Researchers have since demonstrated that, after a 12-week six-day-per-week program of 45 minutes of running and cycling at a high intensity, fat combustion increased by 41 percent. This was accompanied by reduced reliance on carbohydrates.

研究者曾展示經過12週，每週六天，每天45分鐘高強度的跑步和自行車的訓練，脂肪的燃燒增加41%，同時也降低對醣的依賴。

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張大哥:剛把你翻的大作放入百信網頁與隊友共享,(今日網路不大順暢),偷睡了一下,又看到生出第二段,等一下再放進去,讓你成 為百信的跑步知識的頭一棒,別忘努力生產.
雖然跑得不好,也會努力看看.
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看一些文章乾過癮，目前沒法隨大伙兒跑步，就貢獻一些讀書心得作參考。練英文也練中打。不好意思!
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受益良多，謝謝。
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譯文之三

MILES MAKE MITOCHONDRIA 里程數製造粒腺體

The enzymes of fat metabolism are located in structures within the muscle cells called mitochondria. Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy. More mitochondria means more fat metabolism, more ATP, and more energy.

代謝脂肪的酵素存在於肌肉細胞裏稱為粒腺體的組織中，脂肪被傳送進粒腺體中，只要有氧的存在便作用產生能量。愈多的粒腺體表示愈 多的脂肪的代謝，產生愈多的ATP就有愈多的能量。

High-volume training increases the amount and size of mitochondria. Longer exercise bouts produce the greatest gains in mitochondrial content. A 90-minute run provides a better stimulus than a 60-minute run. It is common for runners to do "two-a-day" workouts to get in the necessary mileage. However, this research indicates that a runner will receive much more benefit from running one 90-minute workout than two 45-minute workouts. There is, however, a point of diminishing returns. A three-hour run is better at nudging the mitochondria content upward than a 90-minute run, but the gains are offset by the necessity of a longer recovery time between workouts.

大量訓練會增加粒腺體的數量和尺寸。愈長時間的運動可加速產生新陳代謝中的益處。跑90分鐘比跑60分鐘產生更好的刺激。為了累積里程數跑者一天練跑兩趟是很平常的現象，可是此研究指出跑一趟90分鐘的效果好過跑兩趟45分鐘的訓練。但也不是意味著可以無限制的增長時間，必定有個極限。3小時的長跑固然比跑90分鐘有利於提昇代謝的效果，但成效會被操練之間所需更長的恢復時間所抵消。

During the base phase of building miles, it is the daily consistency of training over a period of weeks and months that will boost fat metabolism.

在累積里程數的最初階段，要提昇脂肪代謝率要每天密集的訓練數週或數月。

After the base phase and basic fat metabolism have been established, training time should be shifted into very prolonged runs of three or more hours, depending on your event. Very long runs are important in preparation for the marathon and longer events. After two to three hours of running, the leg muscles run low on glycogen. Hormonal adjustments to the low glycogen levels shift fat metabolism into an even higher gear.

經過最初的階段後而且基本的脂肪代謝機制己被建立，訓練時間即可延長至3小時以上的超長跑，視你準備挑戰的距離而定。超長跑在準備馬拉松或超馬時是非常重要的。經過2、3小時的長跑後，腿部肌肉消耗很少的肝醣，內分泌的機轉會降低肝醣並提高脂肪的代謝使身體進入高速省油檔。

Miles may make champions, but those miles should be carefully developed, monitored, and arranged to get the maximum effect. In his buildup program, Lydiard recommends alternating longer 90-minute to two-hour runs with 60-minute runs on other days, aiming for a total of 10 to 11 hours of weekly running.

里程可以贏得錦標，但必須小心地累進，被監測和妥善安排方能獲得最佳訓練成效。在Lydiard的里程累積計畫中，他建議用2小時長跑撘配隔天1小時的方式來取代90分鐘的長跑，來達成10~11小時的週里程數。

Give yourself plenty of time to build up to these levels. Jon Sinclair, former world-class runner turned coach, cautions that it is not practical or even possible for most people with full-time jobs and families to build up to running 10 hours per week in a mere three months. The amount of mileage you will be able to run depends on your lifestyle, physical capabilities, and prior training history. He advises his less-experienced athletes to build up mileage over a period of many months or even years. His associate, Kent Oglesby, took four years to prepare a 3:15 marathoner for the rigors of running 100 miles per week. The result was a 2:46 marathon, which earned her a spot at the U.S. Olympic Marathon Trials.

給自己充份的時間達到這樣的水準。Jon Sinclair，前世界頂尖跑者現轉任教練，指出要大多數的上班族及有家庭的人做到3個月每週累積10 小時的里程數是不實際甚至不可能。每個人能跑的里程數要視生活型態、生理的負荷及先前訓練的情況而定。他建議較沒經驗的跑者多用 幾個月或幾年來建立個人的里程數。他的副手Kent Oglesby用4年時間累進至每週100英哩的嚴格訓練來準備挑戰3:15的馬拉松。比賽結果2小時46分使她成為美國奧運選拻賽的焦點。

TRAIN AT THE TOP OF YOUR FAT-BURNING ZONE 在體脂肪代謝的最頂點作訓練

My speed in long races had been declining since I had become a masters runner. For a number of years I had been running LSD (long, slow distance) type training. In the process of researching and writing about fat metabolism, I read Lydiard's book Running the Lydiard Way. Lydiard's formula advocates not just high-volume training but high volume at speeds near the "maximum steady state."

我長跑的速度自從我成為老練的跑者後就衰退。多年以來我都採LSD(長、慢、距離)式訓練法。當研究脂肪的新陳代謝時，我研讀Lydiard的著作Running the Lydiard Way，他的法則倡導不僅要高訓練量還要夠份量的速度訓練以接近最高均速的狀態。

In other words, most training should be conducted close to the highest speed that you can run without going anaerobic. This is the speed where fat metabolism is at its highest. For experienced runners, the maximum steady state equals an intensity of 70 to 75 percent of maximum heart rate. For those just launching their running careers, it will be closer to 60 to 65 percent of maximum heart rate. Studies have confirmed his theories. Volume and intensity interact to produce even greater gains in mitochondria development. Daily runs of 90 minutes at 70 percent max will boost mitochondria 30 percent higher than equivalent time spent at an easier 50 percent effort.

換句話說，所有的訓練都該要求接近不形成氧債的最高速度，這也是脂肪代謝的頂點。對老手而言，最高均速狀態相當於70~75%最高心跳的強度，對新手而言，約為60~65%最高心跳。研究已經證實他的理論，訓練量和強度交互作用對新陳代謝的發展產生更大的效果。用70%最高心跳的強度每天跑90分鐘相較於相同時間只用50%的最高心跳強度可提高30%新陳代謝的效果。

After purchasing a heart rate monitor and calculating my target heart rates, I was surprised to find that my LSD training intensity had been substantially below my target training intensity of 70 percent. Initially I had a hard time running more than 60 minutes at that effort. However, after only six weeks of faster training, I was easily able to maintain that pace for a full two hours. Although LSD training will increase fat metabolism and endurance, it will limit your endurance at marathon paces. Long, slow running will only teach you to run slowly for long periods.

當我買了心跳計並計算我的目標心跳後，我驚訝的發現LSD訓練強度事實上低於70%最高心跳的強度。起先我想保持目標強度超過60分鐘都令我吃足苦頭，然而只經過6週較怏速度的訓練，我就能輕鬆地維持速度超過2小時。雖然LSD式訓練法提高脂肪代謝和耐力，但也會限制你的耐力在馬拉松的配速。長、慢跑只會教你的身體跑慢和跑久。

On the other hand, you can run too fast on your daily runs. At faster paces, oxygen demand exceeds supply. You are now anaerobic. Fuel reliance switches predominantly to carbohydrates, and the result is the accumulation of lactic acid. Lactic acid inhibits the enzymes that break down fat and therefore reduces fat metabolism. If you go out for a 45-minute run at 10K race pace, you will be burning less fat and generating more waste products than if you ran those 45 minutes at only a 60 percent effort. Daily hard efforts will result in accumulation of waste products and decreased recovery, and lead to declining performances. It's better to run a little too slow than a little too fast.

另一方面，你也可能在每日練跑時跑太怏。在較怏的速度下，氧氣供不應求。這時你處於氧債的狀態，能量供給會轉向醣類，結果也造成 乳酸的累積。乳酸阻止酵素分解脂肪也就降低脂肪的代謝。假使用10K的速度跑45分鐘，將會比60% 強度跑相同時間消耗較少脂肪及產生更多的廢物。每天苦操將造成體內廢物的累積和延緩恢復，也會導致體能狀況衰退。稍微慢一些總好 過太怏一些。

接下來還有精采的喔!

 
Rest for Run, Run the Rest. Go!Go! Friends.
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註冊日期: 2005-06-09
位置: Taiwan
線上狀態: 離線
文章數: 95 		文章選項 文章選項   引述 nec026 引述  發表回應回覆 直接連接到這篇文章 發表於： 2006-02-07 at 10:53am
依張大哥文章之言,練跑要達到效果都是以90分或120為基準.看樣子我平時跑步的量還要再提高30分到1小時才能破個人pr.
小蔡就是nec026,nec026就是小蔡
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註冊日期: 2006-01-30
位置: Taiwan
線上狀態: 離線
文章數: 45 		文章選項 文章選項   引述 OPEN 引述  發表回應回覆 直接連接到這篇文章 發表於： 2006-02-07 at 4:56pm

小蔡您好，很高興與您交流運動的心得。

首先必須聲明，本文是翻譯的文章，譯者基於尊重原作只能以跑者的語言呈現作者的論點。

請考慮國情的差異調整數值的關係。

倒是這種革命性的觀念可以作為自訂訓練計畫的參考。

至於您的訓練量，我不敢亂出主意，端視整體的情況才好判斷。

 
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