最大速度百分比法於游泳動態恢復之應用

Application of Maximum VelocityPercentage on Swim Active Recovery

10.6194/SCS.2012.25.01

鄭國輝(Kuo-Hui Cheng)；鄭景峰(Ching-Feng Cheng)

游泳衝刺 ； 乳酸 ； 游泳表現 ； swimming sprint ； lactate ； swimming performance

運動教練科學

25期（2012 / 03 / 01）

1 - 9

繁體中文

本文的目的在於介紹以及探討，激烈游泳運動後，以游泳最大速度（maximum velocity, vmax）進行恢復之應用。游泳最大速度的計算式如下：vmax ＝ 100公尺／100公尺最大努力衝刺時間。對游泳選手而言，不論在賽後或是訓練後，通常會進行動態恢復，目的在於消除疲勞並提升隨後的運動表現。最大速度的判定，是一種非侵體性的方法，常被許多研究以及教練們，用來計算動態恢復時的強度。然而，游泳動態恢復時，恢復的方法、強度與持續的時間仍然是不清楚的。根據游泳動態恢復的相關研究中發現，在激烈游泳運動後，以55%～65% vmax的強度，持續地恢復10至30分鐘，能有效促進疲勞消除，並提升隨後的游泳運動表現。有一些研究也指出，激烈游泳運動後，進行動態恢復並結合靜態恢復，能有效地促進恢復效果。此外，在進行間歇訓練時，若休息時間少於2分鐘，則建議採取靜態恢復即可。並且未來的研究應該加以探討動態恢復對於後續運動表現的影響。

The purpose of this study was to introduce and investigate the application of the swim maximum velocity method (vmax) during the active recovery phase after intense swimming exercise through reviewing the previous studies. The swim maximum velocity method can be calculated as the following formula: vmax = 100m/time of 100m maximal sprint. The swim active recovery strategy is commonly used by the swimmers for releasing fatigue and improving the following performance after competition or training session. The vmax method, used by many researchers and coaches, is a simple and non-invasive method to determine the intensity of swim active recovery. However, the intensity, duration, and recovery mode during the swim active recovery phase were still unclear. According to the results of studies related to the swim active recovery, for facilitating the release of fatigue and improving the following performance, it is recommended that the intensity should be set at 55% ~ 65% vmax and the duration should be between 10 and 30 minutes during the recovery phase after swimming exercise. Some studies suggested that the active recovery combined with passive recovery can also induce positive recovery effects after intense swimming exercise. In addition, the passive recovery is recommended to be used in the interval rest during interval training while the recovery time less than two minutes. The studies focus on the performance following the active recovery phase should be conducted in the future.

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