心肺能力很差,跟不上腳步 - 路跑 Road Running
By Victoria
at 2009-06-10T08:00
at 2009-06-10T08:00
Table of Contents
之前聽到朋友說有持續在跑步,剛好最近工作比較沒那麼密集,而且又覺得很有興趣,所
以開始利用早上的時間慢跑,但......
目前跑第二週,我發現我很大的問題,大概是如下:
1.由於長年工作時間密集壓縮,導致幾年來平時沒有固定運動,只是偶而打籃球。
2.菸抽太多......。以前沒有跑步,頂多是偶而的無氧運動,一跑乖乖不得了,發現抽菸
應該是讓我心肺功能極差的最大原因。
以上兩點,造成了我在跑的時候,非常喘,喘氣聲都比別人大非常多,但不用力喘,我好
像就吸不到空氣似的,但實際上跑得時候,我的腿不太痠,即便跑完也是,我猜是因為我
太喘了,所以都用間歇性的方式在跑(畢竟第二週,還在適應,仍需間歇性的跑法),
所以我猜想,我跑的量其實對身體來說,是少的,因為大腿小腿,都仍能負荷,且也不痠
,但我的心肺能力,我自己都能感覺到,差到一個無以復加的境界,爬文得知,應該是我
的供氧能力很低,完全跟不上腿部所能負荷的跑步時間與距離。
故,以一個極初學者來說,像我這種情況,我應該用什麼樣的跑法,讓我的心肺能力能趕
緊跟上我的腳步?
首先抽菸的問題,我會想辦法慢慢解決,我知道心肺能力這麼差這肯定是最大問題的。
另外,爬文得知,與其中低強度長距離,不如加入一部分間歇性中高強度?是否我用這個
方法,心肺能力比較能夠提昇?
最後,不知道為什麼,我總是比別人喘,呼吸聲也比別人大很多,即便是採用2-2的呼吸,
跑的距離增加時,2-2的呼吸就會開始漸漸不夠,然後開始大力的喘,大概是周圍的人都能
聽見的程度....這是否就是心肺能力需要提昇最大的證明?
雖然身為一個極初學者,但我真的有心想要讓身體回復起來(因為一開始跑下去就知道自己
不健康了....),故還望這裡的高手們,能指點迷津,謝謝!
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路跑
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