拉拉带健美操作为有氧运动处方的探讨

Creating of lala band calisthenics form and the research of its aerobic exercise prescription

从拉拉带的“拉、弹、折、绕、缠”等特性入手，利用拉拉带的“拉、弹”性能创编成大学生喜闻乐见的健美及运动形式；以拉拉带的被动反弹特性作为调控身体局部负荷量，增加有效扩胸动作的创编思路，使肌肉工作的主、被动用力交替进行，提高动作对胸廓肌群的刺激频率。利用万通遥测心率表（芬兰产）监控动作强度，使成套动作的靶心率控制在最大心率的７０％－８０％内，即相当最大吸氧量的７０％左右。

The aim is to try to utilize the properties of 'pull and elasticity' to establish a popular calisthenics exercise form. The LaLa Band's rebound is used to regulate partial body's load and increase effective chest expanding so that muscles can operate alternate active and passive action for the purpose to increase the stimulating frequency of the ex- ercise to chest muscle mass. The exercise intensity is supervised by the HR measured by the Polar Advantage NV (produced by Finland), the target heart rate of the whole set of exercises is from 70% to 80% of the maximum heart rate（HR max), which equals to 70% VO2max.