在这篇文章中，作者兼健康实践者菲尔·马菲特分享了他数十年的经验，帮助从业余爱好者到世界级运动员优化他们的健康和表现。他强调了发展有氧系统的重要性，定义了最大有氧功能（MAF），并展示了如何确定你的MAF心率，以及如何将其融入训练计划中，以帮助人们在较低的心率下更快地移动并提高脂肪作为主要燃料的利用率。

🏃‍♂️菲尔·马菲特介绍了他的跑步背景和从六天赛跑中获得的训练见解，区分了“健康”与“健身”的不同，并解释了为什么VO2最大值不能预测表现。（150字）

📉文章定义了有氧和无氧系统，并详细解释了最大有氧功能（MAF）的概念，如何使用菲尔的180公式来确定你的MAF心率，以及为什么强大的有氧系统对健康和表现至关重要。（200字）

📈通过MAF测试来跟踪和改善你的有氧健康，以及如何通过在给定心率下提高次最大速度来增加你的最大速度。（150字）

🍽️菲尔探讨了营养对运动时使用脂肪作为燃料的能力的影响，以及他在患者中的营养方法，包括“碳水化合物不耐症”的概念。（200字）

🥑文章还评估了低碳水化合物饮食对高强度运动和无氧表现的影响，并从世界级马拉松运动员的惊人成就中提取了训练见解。（200字）

🏋️‍♂️菲尔讨论了“过度肥胖”如何影响健康和表现，以及减少多余体脂的方法。（150字）

Phil Maffetone is an author, health practitioner, and coach with decades of experience helping everyone from amateurs to world-class athletes optimize their health and performance. In this episode, Phil explains the importance of developing the aerobic system, defines maximum aerobic function (MAF), and explains how to determine your MAF heart rate. He then demonstrates how to integrate that into a training protocol which is designed to help people move faster at a sub maximum heart rate and increase fat utilization as the primary source of fuel—emphasizing the importance of nutrition on one's capacity to oxidize fat. Phil also extracts training insights from the amazing feats of world-class marathoners, explores the impact of a low-carb diet on one’s capacity for high intensity exercise and anaerobic performance, and explains the downstream effects of being “overfat.”

 

We discuss:

 

Phil’s background in running, and training insights from a six-day race (2:30); The difference between being “fit” and being “healthy” (11:00); Defining the aerobic and anaerobic systems, and why VO2 max doesn’t predict performance (18:15); Defining maximum aerobic function (MAF), determining your MAF heart rate with Phil’s 180 Formula, and why a strong aerobic system is crucial to health and performance (24:00); Using the MAF test to track and improve your aerobic fitness (37:30); How increasing your sub-max pace at a given heart rate can increase your maximum pace (40:00); The impact of nutrition on one’s ability to use fat as fuel while exercising (43:00); Phil’s nutritional approach with patients, the concept of “carbohydrate intolerance” (51:45); Assessing the impact of a low-carb diet on high intensity exercise and anaerobic performance (58:00); Extracting insights from world-class marathoners (1:04:45); How being “overfat” affects health and performance, and ways to decrease excess body fat (1:13:30); and More.

Learn more: https://peterattiamd.com/ Show notes page for this episode: http://peterattiamd.com/PhilMaffetone Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/ Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/ Connect with Peter on Facebook | Twitter | Instagram.