对高原自行车训练的几点体会

运动实践证明,高原训练能增强人体糖酵解酶的活性,增加肌红蛋白数量,提高人体在缺氧环境下的工作能力,改善、增强运动员的身体机能,提高运动成绩.笔者曾任甘肃省自行车队主教练,依据多年实践经验,对高原自行车训练的时间、次数、海拔高度及训练内容等谈几点体会,与大家共同探讨.     

对自行车高原训练的几点看法

甘肃地处黄土高原,其海拔高度差在全国独一无二,是理想的高原训练基地.甘肃自行车队的成功经验表明高原训练是自行车运动必不可少的一种训练手段.高原训练以一年3次为宜,冬、夏、秋各一次.每次训练的时间以3-4周为宜,海拔高度在1600m-2800m,逐次提高海拔高度效果最佳.拉练训练量一般为800km-2500km,强度为2.5-3.5mmol/L,高原结束至比赛时间以3周为宜.     

少年中长跑采用高原、半高原交叉训练的探讨

甘肃武威地区体校少年中长跑、长年生活、训练在海拔1800m半高原环境之中,如何应用高原训练,近几年我们在高原、半高原交叉训练方面进行了一些尝试。以高原练发展有氧耐力,以降低海拔高度提高训练强度、进行循环、促进提高。具体安排如下。     

高原交叉训练对男子中长跑运动员血乳酸及运动耐力、速耐的影响

采用文献法、访问法、实验法对在不同海拔高度的高原交叉训练中,男子运动员的血乳酸值与耐力、专项速度耐力之间的关系进行分析,结果表明:高原交叉训练使运动员耐酸能力提高,糖酵解的供能能力增强,对提高中长跑运动员的运动能力具有积极作用。     

对我国优秀中长跑运动员、马拉松运动员高原训练方法的探讨

自 1968年第 19届奥林匹克运动会在墨西哥城 (海拔 2 2 5 0ｍ)举行的决定做出后 ,世界各国的体育运动组织者和教练员先后对运动员在高原训练方面进行了大量的探索工作。多数研究表明 ,运动员在高原环境中(中等海拔高度 )训练 ,能促进运动员的心肺发展 ,提高氧的吸收、运送和利用率等 ,从而使运动员的有氧代谢能力得到提高。另外 ,高原低氧环境刺激机体 ,使造血功能增强 ,运动员体内红细胞数和血色素等增加 ,从而使体内“运输”氧的功能得到提高。从这些理论可得出耐力性运动项目在高原进行训练是可以提高专项运动成绩的。但多年来 ,有的训练…     

青海高原地理环境与高原训练

近年来，我国高原训练在开展的运动项目数量、参与的人数及科学研究等诸方面都有了较大的发展，并积累了许多经验。通过对青海高原地理环境、气候特征、海拔高度及高原训练对生理机能的影响进行分析，表明高原地理环境对促进高原训练，提高运动成绩具有重大影响。     

高原训练法的科学原理及运用

以文献资料法为主,对高原适应的生理机制进行了阐述,对高原训练法的三种主要模式进行了分析,总结出了影响高原训练效果的三个主要因素：海拔高度、高原训练的周期和每天的高原暴露时间,提出了进行高原训练应注意的风险。     

高原训练的作用

高原训练对运动员机体有着复杂的生理学和训练学效应。当运动员在高原(中等海拔高度)训练，通过高原低氧环境对运动员神经、心血管、呼吸、内分泌等系统的刺激，可以达到促进肌体从事运动的机能得到提高的目的。主要表现在运动员机体对氧的吸收、运送和利用等方面的能力得到增强，从而使运动员心肺功能得到改善。另外，高原低氧环境的刺激可促使运动员体内红细胞数和血红蛋白增加，从而使氧的运送能力得到提高。由上述生理学的改变可得出：耐力性运动项目进行高原训练，可以达到改善运动员机能状态、提高运动成绩的目的。     

浅述高原环境对心功能的影响

为了探索高原环境对人体心功能的影响,本文作者查阅了大量文献资料,发现高原环境对右心室、左心室、心率及心肌收缩功能等指标都有影响,并且与进入高原速度、海拔高度、进藏时间、年龄等条件的不同而不同,本文在前人研究成果的基础上,加以总结,就高原环境对心功能的影响进行了简明扼要的分析。     

浅谈自行车高原训练的有关问题

通过对甘肃自行车队参加6、7、8、9四届全运会的总结,认为赛前高原训练能有效提高运动成绩.高原训练的关键是掌握好海拔高度,训练时间、强度、营养补充、下山至参赛时间.高原训练的运动量和强度应接近或略低于平原,随着运动员对高原环境的适应,训练量强度和密度应逐步上升.     

Altitude and endurance training

The benefits of living and training at altitude (HiHi) for an improved altitude performance of athletes are clear, but controlled studies for an improved sea-level performance are controversial. The reasons for not having a positive effect of HiHi include: (1) the acclimatization effect may have been insufficient for elite athletes to stimulate an increase in red cell mass/haemoglobin mass because of too low an altitude (< 2000-2200 m) and/or too short an altitude training period (<3-4 weeks); (2) the training effect at altitude may have been compromised due to insufficient training stimuli for enhancing the function of the neuromuscular and cardiovascular systems; and (3) enhanced stress with possible overtraining symptoms and an increased frequency of infections. Moreover, the effects of hypoxia in the brain may influence both training intensity and physiological responses during training at altitude. Thus, interrupting hypoxic exposure by training in normoxia may be a key factor in avoiding or minimizing the noxious effects that are known to occur in chronic hypoxia. When comparing HiHi and HiLo (living high and training low), it is obvious that both can induce a positive acclimatization effect and increase the oxygen transport capacity of blood, at least in 'responders', if certain prerequisites are met. The minimum dose to attain a haematological acclimatization effect is > 12 h a day for at least 3 weeks at an altitude or simulated altitude of 2100-2500 m. Exposure to hypoxia appears to have some positive transfer effects on subsequent training in normoxia during and after HiLo. The increased oxygen transport capacity of blood allows training at higher intensity during and after HiLo in subsequent normoxia, thereby increasing the potential to improve some neuromuscular and cardiovascular determinants of endurance performance. The effects of hypoxic training and intermittent short-term severe hypoxia at rest are not yet clear and they require further study.     

Altitude and endurance training

The benefits of living and training at altitude (HiHi) for an improved altitude performance of athletes are clear, but controlled studies for an improved sea-level performance are controversial. The reasons for not having a positive effect of HiHi include: (1) the acclimatization effect may have been insufficient for elite athletes to stimulate an increase in red cell mass/haemoglobin mass because of too low an altitude (<2000-2200 m) and/or too short an altitude training period (<3-4 weeks); (2) the training effect at altitude may have been compromised due to insufficient training stimuli for enhancing the function of the neuromuscular and cardiovascular systems; and (3) enhanced stress with possible overtraining symptoms and an increased frequency of infections. Moreover, the effects of hypoxia in the brain may influence both training intensity and physiological responses during training at altitude. Thus, interrupting hypoxic exposure by training in normoxia may be a key factor in avoiding or minimizing the noxious effects that are known to occur in chronic hypoxia. When comparing HiHi and HiLo (living high and training low), it is obvious that both can induce a positive acclimatization effect and increase the oxygen transport capacity of blood, at least in 'responders', if certain prerequisites are met. The minimum dose to attain a haematological acclimatization effect is >12 h a day for at least 3 weeks at an altitude or simulated altitude of 2100-2500 m. Exposure to hypoxia appears to have some positive transfer effects on subsequent training in normoxia during and after HiLo. The increased oxygen transport capacity of blood allows training at higher intensity during and after HiLo in subsequent normoxia, thereby increasing the potential to improve some neuromuscular and cardiovascular determinants of endurance performance. The effects of hypoxic training and intermittent short-term severe hypoxia at rest are not yet clear and they require further study.     

模拟交替低氧训练对大鼠心肌相关生理生化指标的影响

模拟高原训练是能够避免高原训练弊端,最大程度激发机体生理潜能,提高运动员竞技水平的有效方法。本研究尝试从设计交替训练的海拔高度着手,通过应用人工低压氧舱模拟高原训练方法,建立固定海拔2500m、4000m以及2500m～4000m交替低氧训练的动物模型,通过应用生理和生化方法对大鼠心肌相关指标进行检测及研究分析,探讨不同海拔及交替海拔训练条件下大鼠心肌抗氧化能力、有氧代谢能力等的变化,从而为运动员高——高交替训练提供参考。实验以雄性Wister大鼠为实验对象,以递增负荷跑台训练方式建立动物训练模型。将筛选后的大鼠随机分为：常氧运动组、2500m低氧运动组、4000m低氧运动组、交替低氧运动组,每组8只。第1周到第4周各组分别以不同的跑台训练模型进行训练,下高原后第5天以25m／min的速度跑至力竭。全部断头处死后,取心肌组织,分别测试各组大鼠心肌中SOD、MDA、SDH、LDH、Ca^2＋-ATP酶活性的变化。实验结果表明：经过4周不同海拔低氧递增负荷跑台训练及下高原后4天的训练,交替低氧运动组大鼠心肌各指标,如SOD、SDH、Ca^2＋-ATP酶活性均高于其他各组,MDA低于其他各组,LDH活性组间无显著性变化。说明交替低氧训练既可以维持较高海拔的低氧刺激,又可以减少过高海拔造成的损伤,有利于机体恢复。     

The child and exercise: an overview

In this paper the complex topic of 'the child and exercise' is approached from a multidisciplinary angle. Research concerned with effects of exercise on growth and development is reviewed. In spite of traditional beliefs, there is not enough evidence to support the view that regular and intense physical training promotes an increase in body size, nor is there any physiological evidence that severe training has any harmful effect on the body. Exercise capacity and aerobic power increase gradually throughout childhood. Investigations have shown that children aged 10 years or younger do not react with an increased VO2 max as one would expect from endurance activities. The trainability of endurance seems to depend on the biological maturity level of growing children. After puberty the effects of endurance training are similar to those reported for adults. Just how much physical activity is necessary or optimal during the growing years is not known because individual variation is great. Even fewer results are available on the trainability of anaerobic capacity. The trainability of other factors such as strength, speed, flexibility and coordination is amply discussed. Finally some thoughts are given to young female athletes, both early and late maturers, with respect to their sport performance and expectancies.     

高原和低氧训练对促红细胞生成素影响的研究进展

高原和低氧训练已成为运动员训练的主要方式和手段,其训练目的主要是提高氧运输和摄取能力。目前对促红细胞生成素在训练中变化的报道较多,但在高原训练时间长短以及高原和低氧训练对促红细胞生成素影响异同等方面还没有报道。笔者通过查阅大量文献和对专家进行访谈,对高原训练和低氧训练促红细胞生成素研完进展加以综述,以便对高原和低氧训练过程中促红细胞生成素的影响规律有更加深刻和系统的了解。     

Altitude training in endurance running: perceptions of elite athletes and support staff

This study sought to establish perceptions of elite endurance athletes on the role and worth of altitude training. Elite British endurance runners were surveyed to identify the altitude and hypoxic training methods utilised, along with reasons for use, and any situational, cultural and behaviour factors influencing these. Prior to the 2012 Olympics Games, 39 athletes and 20 support staff (coaches/practitioners) completed an internet-based survey to establish differences between current practices and the accepted “best-practice”. Almost all of the athletes (98%) and support staff (95%) surveyed had utilised altitude and hypoxic training, or had advised it to athletes. 75% of athletes believed altitude and hypoxia to be a “very important” factor in their training regime, with 50% of support staff believing the same. Athletes and support staff were in agreement of the methods of altitude training utilised (i.e. 'hypoxic dose’ and strategy), with camps lasting 3–4 weeks at 1,500–2,500 m being the most popular. Athletes and support staff are utilising altitude and hypoxic training methods in a manner agreeing with research-based suggestions. The survey identified a number of specific challenges and priorities, which could provide scope to optimise future altitude training methods for endurance performance in these elite groups.     

The child and exercise: An overview

In this paper the complex topic of ‘the child and exercise’ is approached from a multidisciplinary angle. Research concerned with effects of exercise on growth and development is reviewed. In spite of traditional beliefs, there is not enough evidence to support the view that regular and intense physical training promotes an increase in body size, nor is there any physiological evidence that severe training has any harmful effect on the body.

Exercise capacity and aerobic power increase gradually throughout childhood. Investigations have shown that children aged 10 years or younger do not react with an increased VO₂ max as one would expect from endurance activities. The trainability of endurance seems to depend on the biological maturity level of growing children. After puberty the effects of endurance training are similar to those reported for adults. Just how much physical activity is necessary or optimal during the growing years is not known because individual variation is great. Even fewer results are available on the trainability of anaerobic capacity. The trainability of other factors such as strength, speed, flexibility and coordination is amply discussed. Finally some thoughts are given to young female athletes, both early and late maturers, with respect to their sport performance and expectancies.     

举重运动员的科学体能训练方法——以奥运会冠军陆永为例

以奥运会冠军陆永为例,就如何进行举重运动员的训练进行详细讨论。在举重训练过程中应重视运动员体能训练。科学体能训练是现代举重训练中重要的组成部分,是提高举重成绩的重要基础。举重运动训练成绩的提高首先要进行科学的肌肉练习,其次要重视体能训练是提高专项成绩的重要基础,力量素质、速度素质、耐力素质三者相辅相成,共同促进训练效果。科学安排训练的强度和次数有助于提高专项成绩。     

Changes in running endurance performance following intermittent altitude exposure simulated with tents

Abstract

The effect of intermittent hypoxia on sea-level endurance performance was assessed by using hypoxic tents to simulate the live high-train low approach to altitude training. Eleven male sub-elite competitive runners and triathletes participated in a crossover study of usual training (control) and usual training with altitude exposure (altitude). Altitude treatment consisted of 25±3?d (mean±SD) of sleeping in tents for 8.1±0.6?h.d^?1, progressing from a simulated altitude of 2500?m to 3500?m above sea level. Washout period between control and altitude treatments was 4?wk. Three treadmill runs to exhaustion lasting ～2, ～4 and ～8?min were completed 7 and 12?d after control and altitude treatments. Times for standard competition distances (800, 1500 and 3000?m), were predicted using a log-log model, improved by 1.0% (90% confidence limits, ±1.3%), 1.4% (±1.2%) and 1.9% (±1.5%), respectively. Improvements were greater in the six athletes with an I allele for angiotensin converting enzyme (ACE): 2.3% (±1.5%), 2.2% (±1.5%), and 2.1%, (±2.1%), respectively. Effects of simulated altitude on hemoglobin concentration were unclear. Altitude exposure simulated with hypoxic tents is likely to enhance performance substantially in middle-distance endurance running events, especially for individuals with an I allele of the ACE gene.     

高原地理分布与高原训练

采用文献资料法对世界部分高原的地理分布气候特点进行比较分析,论述高原训练与自然条件的关系。结论:低纬度高海拔地区具有优越的高原训练环境和条件;久居低纬度高海拔地区的人具有优越从事耐力性运动项目的形体结构和机能水平;应根据不同地区气候季节性变化特点,科学地选择和建立高原训练点,并为高原训练的地域性研究及运动选材提供参考。