12 minute run was born in 1960s. It was first put forward by Dr. Cooper. Twelve-minute running is to divide people of different sexes into six groups according to their age. When the heart rate is qualified (the heart rate does not exceed 180 times per minute, which is qualified), it is divided into six grades according to the maximum distance each person runs. The actual heart rate is: the number of pulses measured after running 10 second multiplied by 6.
Basic information
Chinese Name: Twelve Minutes Run
Mbth: Twenty minutes.
Type: football terminology
Born in the 1960s.
abstract
12 minute run was born in 1960s. It was first put forward by Dr. Cooper. Twelve-minute running is to divide people of different sexes into six groups according to their age. When the heart rate is qualified (the heart rate does not exceed 180 times per minute, which is qualified), it is divided into six grades according to the maximum distance each person runs. The actual heart rate is: the number of pulses measured after running 10 second multiplied by 6.
/kloc-the origin of 0/2 minute operation.
Dr. Cooper was then the director of the Aerobics Center in Dallas, Texas, and the word "aerobic exercise" was first put forward by him. At that time, the industrialization of the country was accompanied by a large number of wealthy patients in society. In order to be healthy, people take part in various fitness activities, the biggest of which is the fitness running army. Cooper made an in-depth study on the fitness effect of fitness running, and he examined tens of thousands of sets of data. Because there was no computer at that time, he didn't come to the correct conclusion. It was not until the 1960s that the scientific result, that is, 12 minutes, was obtained with the help of computers.
/kloc-the proposal of running for 0/2 minutes was quickly accepted by many fitness enthusiasts. In the United States, from the president to the people, 12 minutes of running troops are all over the country. According to relevant media reports, the incidence of cardiovascular diseases in the United States dropped significantly in the years after the advent of the 12 minute race. Since then, 12-minute running has quickly swept the world.
Dr. Cooper's great contribution to fitness
The works such as 12 minute run invented by Dr. Cooper are all based on aerobic exercise and have important guiding significance for fitness.
He first put forward the boundary between fitness and training. Regarding running, he has a famous saying: "The direct ratio between the amount of long-distance running and the fitness effect stops at a certain point. If you run more than 20 miles (32 kilometers) a week, it is training, not fitness. " It seems that excessive exercise is harmful. Therefore, the result of running for 12 minutes is the heart rate, so it is necessary to control the amount of exercise within the fitness range to prevent excessive exercise. Within the scope of fitness, 12 minute running also sets a level for measuring cardiopulmonary function. For example, a 60-year-old man only ran 1500 meters in/2 minutes, indicating that his cardiopulmonary function is poor and he should increase his exercise. If you can run more than1630m, your cardiopulmonary function will reach the passing standard. If he can run more than 2480 meters, it means that his heart and lung function is very good.
Cooper first put forward the important concept of aerobic exercise. Due to the lack of exercise experience and knowledge, many people still don't know what aerobic exercise is and what anaerobic exercise is. They think that only walking is aerobic exercise and running is anaerobic exercise. In fact, aerobic exercise is a large area, and intense competitions are not all anaerobic exercise, but many are aerobic exercise. Some exercises can't provide enough oxygen because of their short exercise time and high intensity, which leads to a large accumulation of lactic acid in the body. At this time, the human body is in a state of hypoxia, which is called anaerobic exercise. For example, the events below 400 meters in track events belong to anaerobic exercise. During exercise, oxygen can be fully supplied, and the body is basically in a state of no hypoxia. Such exercise is called aerobic exercise. Most sports are aerobic. Therefore, fitness and training can not be distinguished by aerobic and anaerobic.
Cooper is an epoch-making figure. In the 1950s and 1960s in America, cardiovascular diseases seriously threatened people's health. His 12 minute running and aerobic exercise theory has enabled millions of Americans to join the torrent of running and fitness. Since then, Cooper's name has become a household name in the United States. Cooper is not only a sports scientist, but also an expert in sports medicine. His theory is that as long as the intensity and amount of exercise are appropriate, patients with cardiovascular diseases can and should be physically active after their condition is stable. He often diagnosed patients and made exercise prescriptions or rehabilitation travel plans, which initiated the implementation of sports therapy for rich diseases.
How to run for twelve minutes?
12 minute running is an important index to evaluate athletes' training level and physical fitness in physical fitness test. However, as a typical aerobic exercise, it takes a short time and can be mastered by itself. In recent years, it has gradually become a popular fitness activity.
The theoretical basis of 12 minute running is that the training effect is the best when the human body reaches the exercise intensity of maximum cardiac output. Its founder, Dr. Kenneth Cooper, an American sports medicine expert, believes that if the pulse number is taken as an indicator, then the pulse number at rest (RHR) is subtracted from the pulse number at extreme exercise, multiplied by 70%, and then added with the pulse number at rest, the amount of exercise at this time is the most appropriate. Assuming that the former is 200 times per minute and the latter is 60 times per minute, the calculation method is as follows:
(mhr-rhr) × 70%+rhr = (200-60) × 70%+60 =158 times/minute.
12 minute running, as a dynamic means to detect the health status of the heart and spleen system, has three indicators-time, distance and pulse number. The specific method is to divide into groups according to age and gender, specify the distance that should be run in 12 minutes, and then judge the cardiopulmonary function of runners according to the corresponding physical fitness standards. In addition, after running as hard as possible or running the maximum distance within 12 minutes, the pulse rate within 3 minutes should be less than 180 minus the age. Long-distance running is effective only if the pulse rate is qualified. In this way, it provides a monitoring index for scientifically mastering the exercise amount and load of fitness, and will not cause the problem of excessive exercise. If the test result of 12 minutes running can reach the "good" level standard, it means that the cardiopulmonary function is enough to support the individual's weight and there is no need to lose weight.
To run 12 minutes, you must make an appropriate exercise plan according to your physical condition. Before the test, you must also go through the following preparation stages:
1. Mainly take a walk, interspersed with jogging training 12 minutes.
2. Give priority to jogging, interspersed with walking 12 minutes.
3. All jogging 12 minutes.
4. Run for 12 minutes according to the test requirements.
/kloc-what is the standard for running in 0/2 minutes?