相信有人是利用心跳率来进行训练的,而在“Heart Rate Training”书中谈到,有哪些因素会影响你在休息与运动状态下的心跳率呢?而且你可以从心跳率去判断身体的是否过度训练、恢复不足、体能进步与否等,相信有些资讯大家已经都知道了,但山姆伯伯还是分享出来啰。

在书上的“Factors Affecting Heart Rate at Rest and During Exercise”的小节中,首先谈到了休息状态下的心跳率,所谓的“静止心率(Resting Heart Rate)”,你可以长期收集这个心跳率来了解是否受伤、训练过度、恢复未完全等,也可以藉此了解你体能的进步。记录的方式很简单,早上起来,花个1分钟来量测身体的静止心率。

You’ll find this an invaluable tool, providing feedback on injury, illness, overtraining, stress, incomplete recovery, and so on. It is also a very simple gauge of improvements in fitness. 

有几个因素影响休息与运动下的心跳率。而一般来说,影响“静止心率”有二个主要的因素“体适能(fitness)”与“恢复状态(state of recovery)”:

■ 体适能(Fitness)

Fitter people tend to have lower resting heart rates. Some great athletes of the past have recorded remarkably low resting heart rates. The reason for this is that, with appropriate training, the heart muscle increases in both size and strength. The stronger heart move more blood with each beat ( this is called stroke volume) and therefore can do the same amount of work with fewer beats. As you get fitter, your resting heart rate should get lower.


■ 恢复状态(State of Recovery)

After exercise, particularly after a long run or bike ride, several things happen in the body. Fuel sources are depleted, temperature increases, and muscles are damaged.  

All of these factors must addressed and corrected. The body has to work harder, and this increased work results in a higher heart rate. Even though you might feel okay at rest, your body is working harder to repair itself, and you’ll notice an elevated heart rate. 

Monitoring your resting heart rate and your exercise heart rate will allow you to make appropriate adjustments such as eating more or taking a day off when your rate is elevated.


There same factors of recovery and injury also affect heart rate during exercise. The factors that elevate resting heart rate also elevate exercise heart rate. If you’re not fully recovered from a previous workout, you might notice, for example, at your usual steady-state pace, an exercise heart rate that is 5 to 10 bpm higher than normal. This usually accompanied by a rapidly increasing heart rate throughout the exercise session.

(若身体没有得到足够的恢复,心跳率升高的现象会影响带进到训练期间。比方说,在步伐进到稳定状态时,心跳率会高出过去正常训练时的5至10 bpm。)


Warmer temperatures cause the heart to beat faster and place considerable strain on the body. Simple put, when it is hot, the body must move more blood the the skin to cool it while also maintaining blood flow to the muscles. The only way to do both of these things is to increase overall blood flow, which means that the heart must beat faster. 


Depending on how fit you are and how hot it is, this might mean a heart rate that is 20 to 40 bpm higher than normal. Fluid intake is very important under these conditions.

(取决于健康状况与天气的温度,心跳率也许比正常状况多出20~40个 bpm。在这个情况下,水份的补充是非常重要的。)

Sweating changes blood volume, which eventually can cause cardiac problem. The simplest and most effective intervention to address high temperature and heart rate is regular fluid intake. This helps to preserve the blood volume and prevent the heart from beating faster and faster.



In general, MHR will decline by about 1 bat per year starting at round 20 years old. Interestingly, resting heart rate is not affected. This is why the basic prediction equation of 220 – age has an age correction factor.  We have coached and tested thousands of athletes, and general trend is that athletes of the same age who produce higher heart rates often have higher fitness scores. However, your HMR is what it is, and you cannot change it.