{"id":33278,"date":"2019-02-22T10:00:37","date_gmt":"2019-02-22T17:00:37","guid":{"rendered":"https:\/\/askthescientists.com\/?p=33278"},"modified":"2019-02-18T09:52:55","modified_gmt":"2019-02-18T16:52:55","slug":"weekend-warrior","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/weekend-warrior\/","title":{"rendered":"\u5468\u672b\u52c7\u58eb\u7684\u63d0\u793a"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-large wp-image-33385\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-835x418.jpg\" alt=\"Female rock climber at Riverside Quarry, California\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Rock-climbing-AdobeStock_130009258-450x225.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p><em>4\u70b959\u5206&#8230;&#8230;\u6ef4\u7b54\uff0c\u6ef4\u7b54\uff0c\u6ef4\u7b54&#8230;&#8230;\u7830\uff015\u70b9\u6574<\/em>\uff0c\u5174\u9ad8\u91c7\u70c8\u3001\u81ea\u7531\u3001\u63a2\u9669\u6d3b\u52a8\u3002\u60a8\u6240\u671f\u5f85\u7684\u90a3\u4e00\u523b\u7ec8\u4e8e\u5728\u6bcf\u4e2a\u661f\u671f\u4e94\u4e0b\u53485\u70b9\u4e34\u5230\u4e86\u3002\u60a8\u4ece\u4e0a\u73ed\u7b2c40\u4e2a\u5c0f\u65f6\u4e2d\u89e3\u8131\u51fa\u6765\uff0c\u51c6\u5907\u79bb\u5f00\u5de5\u4f5c\u5c97\u4f4d\u5e76\u8feb\u4e0d\u53ca\u5f85\u5730\u51b2\u5411\u6b63\u7b49\u5f85\u7740\u60a8\u7684\u6d3b\u52a8\u3002\u4f46\u662f\uff0c\u4f5c\u4e3a\u4e00\u540d\u5468\u672b\u52c7\u58eb\uff0c\u60a8\u7684\u8ffd\u6c42\u6709\u65f6\u9650\uff1b\u4e0a\u5de5\u7684\u9e23\u949f\u53c8\u5c06\u5728\u77ed\u77ed\u4e24\u5929\u534a\u4e4b\u540e\u7684\u5468\u4e00\u4e0a\u53489\u70b9\u54cd\u8d77\u3002<\/p>\n<hr \/>\n<h2><strong>\u4ec0\u4e48\u662f\u5468\u672b\u52c7\u58eb\uff1f<\/strong><\/h2>\n<p>\u5468\u672b\u52c7\u58eb\u662f\u300c\u65e5\u5e38\u8fd0\u52a8\u5458\u300d\u3002\u4ed6\u4eec\u4e0d\u662f\u804c\u4e1a\u8fd0\u52a8\u5458\uff0c\u4f46\u662f\u4ed6\u4eec\u7684\u8bad\u7ec3\u51e0\u4e4e\u8ddf\u804c\u4e1a\u8fd0\u52a8\u5458\u4e00\u6837\u8f9b\u82e6\uff0c\u800c\u4e14\u662f\u5728\u5de5\u4f5c\u95f2\u6687\u7684\u77ed\u65f6\u95f4\u5185\u8bad\u7ec3\u3002\u7531\u4e8e\u4e00\u5468\u7684\u5fd9\u788c\u5de5\u4f5c\u5b9e\u5728\u5f88\u96be\u627e\u5230\u8ffd\u6c42\u81ea\u5df1\u8fd0\u52a8\u76ee\u6807\u7684\u65f6\u95f4\uff0c\u8fd9\u4e9b\u4eba\u90fd\u5c3d\u5176\u6240\u80fd\u5730\u5229\u7528\u5468\u672b\u3002\u4ece\u79d1\u5b66\u4e0a\u800c\u8a00\uff0c\u5468\u672b\u52c7\u58eb\u5c06\u4ed6\u4eec\u6240\u63a8\u8350\u7684\u4f53\u80b2\u6d3b\u52a8\u4e2d\u7684\u5927\u90e8\u5206\uff08\u5982\u679c\u4e0d\u662f\u5168\u90e8\u7684\u8bdd\uff09\u5168\u6324\u5728\u4e00\u5468\u7684\u4e00\u5929\u6216\u4e24\u5929\u3002\u8fd9\u901a\u5e38\u770b\u8d77\u6765\u50cf\u5192\u9669\u8fd0\u52a8\u3001\u8010\u529b\u8d5b\u3001\u6216\u5176\u5b83\u4f53\u80b2\u548c\u8da3\u5473\u4f53\u80b2\u6d3b\u52a8\u2014\u53ef\u4ee5\u662f\u4e2a\u4eba\u6216\u56e2\u961f\u3002<\/p>\n<hr \/>\n<p>\u5468\u672b\u52c7\u58eb\u90fd\u662f<a href=\"https:\/\/askthescientists.com\/zh-hans\/motivation\/\">\u5f88\u6709\u51b2\u52b2\u7684\u4eba<\/a>\u3002\u4ed6\u4eec\u662f\u5468\u4e00\u81f3\u5468\u4e94\uff08\u6216\u4efb\u4f55\u5de5\u4f5c\u65f6\u95f4\uff09\u671d\u4e5d\u665a\u4e94\u5de5\u4f5c\u7684\u4eba\uff0c\u5e76\u4e14\u6253\u7b97\u5145\u5206\u5229\u7528\u4ed6\u4eec\u7684\u5047\u671f\u3002\u4f46\u5468\u672b\u4e5f\u53ef\u80fd\u4f1a\u4ee4\u4eba\u611f\u5230\u82e6\u4e50\u53c2\u534a\uff0c\u56e0\u4e3a\u65f6\u95f4\u5b9e\u5728\u592a\u77ed\u4e86\u3002\u90a3\u4e48\uff0c\u60a8\u8be5\u5982\u4f55\u5c3d\u91cf\u5229\u7528\u8fd9\u4e24\u5929\u5462\uff1f\u6765\u770b\u770b\u4e00\u4e9b\u80fd\u8ba9\u6bcf\u4e2a\u5468\u672b\u90fd\u53d1\u6325\u6700\u5927\u4ef7\u503c\u7684\u63d0\u793a\u3001\u7a8d\u95e8\u548c\u5efa\u8bae\uff01<\/p>\n<h2><strong>\u5468\u672b\u52c7\u58eb\u8bad\u7ec3\u63d0\u793a<\/strong><\/h2>\n<p>\u4e16\u754c\u536b\u751f\u7ec4\u7ec7\uff08WHO\uff09\u5f3a\u70c8\u9f13\u52b1\u6210\u5e74\u4eba\u6bcf\u5468\u5e94<a href=\"https:\/\/askthescientists.com\/zh-hans\/fitness-quiz\/\">\u5b9a\u671f\u8fdb\u884c\u6709\u6c27\u8fd0\u52a8<\/a>\u548c\u808c\u529b\u8bad\u7ec3\uff08\u4e24\u6b21\uff09\u3002\u5982\u679c\u60a8\u559c\u6b22\u4e2d\u5ea6\u7684\u6709\u6c27\u8fd0\u52a8\uff0c\u90a3\u5c31\u5e94\u8be5\u6bcf\u5468\u81f3\u5c11\u505a150\u5206\u949f\u3002\u5982\u679c\u60a8\u559c\u6b22\u5267\u70c8\u7684\u6709\u6c27\u8fd0\u52a8\uff0c\u90a3\u4e48\u81f3\u5c11\u9700\u898175\u5206\u949f\u3002\uff08\u8bf7<a href=\"https:\/\/askthescientists.com\/zh-hans\/strength-vs-cardio\/\">\u9605\u8bfb\u8fd9\u7bc7\u6587\u7ae0\uff0c\u4e86\u89e3\u5982\u4f55\u5efa\u7acb\u9002\u5f53\u7684\u953b\u70bc<\/a>\u3002\uff09<\/p>\n<p>\u4f5c\u4e3a\u5468\u672b\u52c7\u58eb\uff0c\u60a8\u5f88\u53ef\u80fd\u5c06\u8fd9\u4e9b\u6d3b\u52a8\u65f6\u95f4\u5206\u6210\u4e00\u4e24\u5929\uff0c\u800c\u4e0d\u662f\u5206\u6563\u5728\u4e03\u5929\u7684\u65f6\u95f4\u5185\u3002\u8fd9\u79cd\u622a\u77ed\u578b\u7684\u65f6\u95f4\u8868\u5e76\u975eWHO\u6307\u5357\u7684\u521d\u8877\u3002\u90a3\u4e48\uff0c\u8fd9\u79cd\u65b9\u5f0f\u662f\u5426\u4f1a\u5931\u53bb\u8fd0\u52a8\u7684\u610f\u4e49\u5462\uff1f<\/p>\n<p>\u4e00\u70b9\u4e5f\u4e0d\u4f1a\u3002\u4e00\u9879\u5728\u300a\u7f8e\u56fd\u533b\u5b66\u4f1a\u671f\u520a\uff1a\u5185\u79d1\u5b66\u6742\u5fd7\u300b\u4e0a\u53d1\u8868\u7684\u7814\u7a76\u8ba9\u8fd9\u4e9b\u62c5\u5fe7\u83b7\u5f97\u89e3\u51b3\u3002\u7814\u7a76\u4eba\u5458\u5bf96\u4e07\u591a\u4eba\u8fdb\u884c\u4e8620\u5e74\u7684\u8c03\u67e5\uff1b\u6839\u636e\u4ed6\u4eec\u7684\u953b\u70bc\u4e60\u60ef\uff0c\u53c2\u4e0e\u8005\u88ab\u5f52\u7c7b\u4e3a\u6d3b\u8dc3\u7684\uff08\u6bcf\u5468\u4e09\u6b21\u6216\u66f4\u591a\u7684\u953b\u70bc\u8bfe\u7a0b\uff09\u3001\u5468\u672b\u52c7\u58eb\uff08\u8fbe\u5230\u6307\u5357\u5efa\u8bae\u7684\u6bcf\u5468\u4e00\u5230\u4e24\u6b21\u953b\u70bc\uff09\u3001\u6216\u8005\u6d3b\u52a8\u4e0d\u8db3\uff08\u5c11\u4e8e\u6307\u5357\u5efa\u8bae\u7684\u6bcf\u5468\u4e00\u5230\u4e24\u6b21\u953b\u70bc\uff09\u3002<\/p>\n<p>\u8be5\u7814\u7a76\u7684\u7ed3\u8bba\u6307\u51fa\uff0c\u5305\u62ec\u5468\u672b\u52c7\u58eb\u5728\u5185\u7684\u6d3b\u8dc3\u6210\u5e74\u4eba\u7684\u5065\u5eb7\u72b6\u51b5\u660e\u663e\u8f83\u597d\u3002\u5177\u4f53\u800c\u8a00\uff0c\u6bcf\u5468\u81f3\u5c11\u6709\u4e00\u5929\uff08\u6216\u66f4\u591a\uff09\u5145\u5206\u6d3b\u8dc3\u7684\u6d3b\u52a8\uff0c\u5176\u5065\u5eb7\u98ce\u9669\u53ef\u964d\u4f4e30%\u3002\u8fd9\u8ba9\u6211\u4eec\u5b66\u5230\uff0c\u53ea\u8981\u60a8\u80fd\u5b8c\u6210\u6240\u6709\u953b\u70bc\u9879\u76ee\uff0c\u90a3\u4e48\u5b8c\u6210\u7684\u65b9\u5f0f\u5e76\u4e0d\u91cd\u8981\u3002<\/p>\n<p>\u6240\u4ee5\uff0c\u5982\u679c\u60a8\u5468\u95f4\u5fd9\u788c\u7684\u5de5\u4f5c\u8feb\u4f7f\u60a8\u9009\u62e9\u5468\u672b\u52c7\u58eb\u751f\u6d3b\uff0c\u90a3\u4e5f\u6ca1\u5173\u7cfb\u3002\u4f46\u662f\uff0c\u6709\u4e00\u4e9b\u65b9\u6cd5\u53ef\u4ee5\u8ba9\u60a8\u7684\u8bad\u7ec3\u83b7\u5f97\u6700\u5927\u6548\u679c\u3002\u8fd9\u53ef\u80fd\u610f\u5473\u7740\u953b\u70bc\u524d\u540e\u5145\u5206\u7684\u6696\u8eab\u548c\u7f13\u548c\u8fd0\u52a8\u3001\u589e\u52a0\u4ea4\u53c9\u8bad\u7ec3\u3001\u4ee5\u53ca\u91cd\u65b0\u68c0\u67e5\u81ea\u5df1\u7684\u953b\u70bc\u7ed3\u6784\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u6982\u5ff5\uff08\u5b89\u5168\u90e8\u5206\u8fd8\u6709\u66f4\u591a\u5185\u5bb9\uff09\uff1a<\/p>\n<h3>\u52a8\u6001\u62c9\u4f38<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33396\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Stretching-AdobeStock_92318686.jpg\" alt=\"Beautiful young woman practicing or exercising, doing sports in park\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u52a8\u6001\u62c9\u4f38\u610f\u5473\u7740\u60a8\u4f38\u5c55\u65f6\u8eab\u4f53\u5e94\u79fb\u52a8\uff0c\u800c\u4e0d\u662f\u4fdd\u6301\u9759\u6b62\u72b6\u6001\u3002\u52a8\u6001\u4f38\u5c55\u53ef\u4ee5\u8ba9\u808c\u8089\u4f38\u957f\uff0c\u540c\u65f6\u589e\u52a0<a href=\"https:\/\/askthescientists.com\/zh-hans\/cardiovascular-system-overview\/\">\u5fc3\u8df3\u548c\u8840\u6d41\u91cf<\/a>\u3002\u5c1d\u8bd5\u589e\u52a0\u4f38\u5c55\u7684\u6b65\u884c\u5f13\u6b65\u3002\u505a\u5f13\u6b65\u65f6\uff0c\u6bcf\u4e00\u6b21\u90fd\u7528\u8f83\u957f\u7684\u65f6\u95f4\u8ba9\u8eab\u4f53\u5c3d\u91cf\u4e0b\u6c89\uff0c\u76f4\u5230\u60a8\u611f\u89c9\u5230\u4f38\u5c55\u53d8\u5f97\u8f7b\u67d4\uff0c\u5e76\u5c06\u60a8\u53e6\u4e00\u4fa7\u7684\u624b\u81c2\u62ac\u8d77\u8d85\u8fc7\u5934\u9876\u3002\u8fd9\u6837\u53ef\u4ee5\u8fd0\u52a8\u60a8\u7684<a href=\"https:\/\/askthescientists.com\/zh-hans\/joints\/\">\u80a9\u5173\u8282<\/a>\uff0c\u540c\u65f6\u4f38\u5c55\u60a8\u540c\u4e00\u4fa7\u7684\u81c0\u90e8\u5c48\u808c\u3002\u6362\u811a\u6362\u624b\u505a\u5f13\u6b65\uff0c\u5e76\u91cd\u590d\u6570\u6b21\u3002<\/p>\n<h3>\u5efa\u7acb\u60a8\u7684\u529b\u5ea6<\/h3>\n<p>\u5728\u6574\u4e2a\u953b\u70bc\u8fc7\u7a0b\u4e2d\u8981\u6162\u6162\u589e\u52a0\u5f3a\u5ea6\u3002\u610f\u601d\u662f\u5f3a\u5ea6\u4e0d\u8981\u4e00\u5f00\u59cb\u5c31\u5f88\u9ad8\uff0c\u800c\u662f\u8981\u6162\u6162\u589e\u52a0\u3002\u5bf9\u4e8e\u5927\u591a\u6570\u7684\u8fd0\u52a8\u8ffd\u6c42\uff0c\u60a8\u53ef\u4ee5\u7528\u591a\u79cd\u65b9\u5f0f\u6765\u6d4b\u91cf\uff1a\u5206\u6bb5\u8ba1\u65f6\u3001\u8d1f\u91cd\u91cf\u3001\u5fc3\u8df3\u3001\u529b\u91cf\u6307\u6807\u2026\u7b49\u7b49\u3002\u5728\u4f7f\u7528\u6700\u7b80\u5355\u8bbe\u5907\u7684\u60c5\u51b5\u4e0b\uff0c\u65f6\u95f4\u53ef\u80fd\u662f\u6700\u5bb9\u6613\u6d4b\u91cf\u7684\uff0c\u6240\u4ee5\u5982\u679c\u60a8\u521a\u5f00\u59cb\u8bad\u7ec3\uff0c\u8bf7\u4ece\u6d4b\u91cf\u65f6\u95f4\u5f00\u59cb\u3002<\/p>\n<p>\u5728\u60a8\u953b\u70bc\u521d\u671f\u9636\u6bb5\u7684\u6696\u8eab\u6d3b\u52a8\u4e2d\uff0c\u8bf7\u4ee5\u65f6\u95f4\u4f5c\u4e3a\u8fd0\u52a8\u91cf\u7684\u6d4b\u91cf\u6307\u6807\u3002\u4f8b\u5982\uff0c\u5982\u679c\u60a8\u6b63\u5728\u8dd1\u6b65\uff0c\u5219\u53ef\u4ee5\u6d4b\u91cf\u5b8c\u6210\u4e00\u5708\u6216\u4e00\u6bb5\u8def\u7ebf\u6240\u9700\u7684\u65f6\u95f4\u3002\u968f\u7740\u60a8\u953b\u70bc\u7684\u8fdb\u6b65\uff0c\u76ee\u6807\u53ef\u653e\u5728\u51cf\u5c11\u6bcf\u4e00\u5206\u6bb5\u7684\u65f6\u95f4\uff0c\u4e5f\u5c31\u662f\u6bcf\u4e00\u5708\u6216\u6bcf\u4e00\u6bb5\u91cd\u590d\u8def\u7ebf\u8981\u8dd1\u5f97\u66f4\u5feb\u3002<\/p>\n<p>\u5982\u679c\u60a8\u9009\u62e9\u7684\u6d3b\u52a8\u4e0d\u9002\u5408\u4ee5\u540c\u6837\u7684\u65b9\u5f0f\u8ba1\u65f6\uff08\u6bd4\u5982\u91cd\u91cf\u8bad\u7ec3\uff09\uff0c\u90a3\u4e48\u60a8\u53ef\u4ee5\u91c7\u7528\u4e0d\u540c\u7684\u6d4b\u91cf\u65b9\u6cd5\u3002\u4e3a\u81ea\u5df1\u8bbe\u5b9a\u67d0\u4e00\u4e2a\u65f6\u95f4\u8981\u4e3e\u7684\u91cd\u91cf\uff0c\u4ece\u8f7b\u91cf\u7ea7\u5f00\u59cb\uff0c\u6bcf\u8fc7\u4e00\u6bb5\u65f6\u95f4\u5c31\u589e\u52a0\u91cd\u91cf\uff0c\u8ba9\u8eab\u4f53\u6709\u673a\u4f1a\u6162\u6162\u8fdb\u6b65\u3002<\/p>\n<h3>\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3<\/h3>\n<p>\u5f53\u60a8\u7684\u65f6\u95f4\u7279\u522b\u5c11\u7684\u65f6\u5019\uff0c\u6216\u8005\u60a8\u60f3\u8981\u505a\u65b0\u7684\u953b\u70bc\u9879\u76ee\u65f6\uff0c\u53ef\u8003\u8651\u8fdb\u884c\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3\uff08HIIT\uff09\u3002\u60a8\u53ef\u5728\u4f8b\u5e38\u953b\u70bc\u4e2d\u52a0\u5165\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3\u3002\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3\u662f\u4e00\u9879\u7531\u77ed\u800c\u6709\u529b\u7684\u51e0\u56de\u5408\u6709\u6c27\u8fd0\u52a8\u6240\u7ec4\u6210\u7684\u953b\u70bc\u8bfe\u7a0b\uff0c\u5176\u56de\u5408\u4e4b\u95f4\u7684\u6062\u590d\u65f6\u95f4\u5f88\u77ed\u3002\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3\u7684\u4e00\u4e2a\u5f88\u597d\u7684\u4f8b\u5b50\u5c31\u662fTabata\u8bad\u7ec3\uff0c\u8fd9\u662f\u4ee5\u65e5\u672c\u79d1\u5b66\u5bb6Izumi Tabata\u535a\u58eb\u7684\u540d\u5b57\u547d\u540d\u7684\u3002Tabata\u8bad\u70bc\u901a\u5e38\u662f8\u56de\u540820\u79d2\u7684\u8fd0\u52a8\uff0c\u6bcf\u56de\u5408\u4e4b\u95f4\u4f11\u606f10\u79d2\u3002\u5176\u6982\u5ff5\u5c31\u662f\u5f3a\u529b\u8fd0\u52a820\u79d2\uff0c\u7136\u540e\u505a\u77ed\u6682\u7684\u6062\u590d\u3002\u8fd9\u79cd\u95f4\u6b47\u8bad\u7ec3\u53ef\u4ee5\u652f\u6301\u808c\u8089\u7c92\u7ebf\u4f53\u7684\u529f\u80fd\uff08\u57fa\u672c\u4e0a\u662f\u60a8\u7684\u808c\u8089\u4ea7\u751f\u80fd\u91cf\u7684\u65b9\u5f0f\uff09\uff0c\u8fd9\u662f\u8fd0\u52a8\u80fd\u529b\u548c\u5065\u5eb7\u72b6\u51b5\u7684\u6307\u6807\u3002<\/p>\n<h2><strong>\u5fd9\u788c\u65f6\u5feb\u901f\u800c\u53cb\u597d\u7684\u71c3\u6599<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33473\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Workout-fuel-AdobeStock_161962986.jpg\" alt=\"Sweaty young man eating energy bar at gym. Handsome mid guy enjoying chocolate after a heavy workout in fitness studio. Fit man biting a snack and resting on bench.\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5468\u672b\u52c7\u58eb\u65f6\u95f4\u5b9d\u8d35\u3002\u6240\u4ee5\u4ed6\u4eec\u5728\u5b9d\u8d35\u7684\u5468\u672b\u65f6\u95f4\u91cc\u4e00\u76f4\u5728\u8fd0\u52a8\u3002\u5f53\u60a8\u8981\u5c3d\u91cf\u5229\u7528\u4f11\u5047\u65e5\u7684\u65f6\u5019\uff0c\u8282\u7701\u505a\u996d\u65f6\u95f4\u662f\u5f88\u91cd\u8981\u7684\u3002\u4f46\u662f\u60a8\u53c8\u4e0d\u60f3\u7f29\u51cf\u60a8\u8ffd\u6c42\u8fd0\u52a8\u76ee\u6807\u6240\u9700\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u7531\u4e8e\u60a8\u5c06\u4f1a\u5fd9\u7740\u8fd0\u52a8\uff0c\u60a8\u9700\u8981\u5728\u8fd0\u52a8\u4e2d\u5403\u4e00\u4e9b\u7b80\u5355\u800c\u4e14\u5bb9\u6613<a href=\"https:\/\/askthescientists.com\/zh-hans\/digestive-system-journey\/\">\u6d88\u5316<\/a>\u7684\u98df\u7269\u6765\u83b7\u53d6\u70ed\u91cf\uff0c\u4ea6\u5373\u60a8\u9700\u8981\u4e00\u79cd\u5355\u4e00\u78b3\u6c34\u5316\u5408\u7269\u6765\u4e3a\u60a8\u7684\u8eab\u4f53\u8865\u5145\u80fd\u91cf\u3002\u80fd\u91cf\u68d2\u548c\u5480\u56bc\u7247\u65e2\u65b9\u4fbf\u643a\u5e26\u4e5f\u6613\u4e8e\u98df\u7528\u3002\u5982\u679c\u60a8\u559c\u6b22\u81ea\u5df1\u505a\uff0c\u5c31\u8bf7\u5728\u53bb\u953b\u70bc\u7684\u524d\u4e00\u5929\u665a\u4e0a\u505a\u996d\u65f6\u987a\u4fbf\u5e2e\u81ea\u5df1\u505a\u4e00\u4e9b\u5feb\u9910\u70b9\u5fc3\u5427\uff01<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/hydration\/\">\u6c34\u5206\u4e5f\u662f\u9002\u5f53\u8865\u5145\u80fd\u91cf\u7684\u5173\u952e\u90e8\u5206<\/a>\u3002\u5728\u4f53\u5185\u6c34\u5206\u4e0d\u8db3\u7684\u60c5\u51b5\u4e0b\u4e0d\u8981\u5267\u70c8\u8fd0\u52a8\uff0c\u5426\u5219\u4e00\u5f00\u59cb\u5c31\u4f1a\u5904\u4e8e\u52a3\u52bf\u3002\u5728\u60a8\u5e73\u5e38\u7684\u953b\u70bc\u524d\u52a0\u8fdb\u8fd9\u4e00\u8865\u6c34\u7a8d\u95e8\uff0c\u5e76\u7ee7\u7eed\u65f6\u5e38\u4fdd\u6301\u6b64\u505a\u6cd5\u3002<\/p>\n<p>\u540c\u65f6\u4e0d\u8981\u5fd8\u8bb0\u7535\u89e3\u8d28\u6216\u76d0\u3002\u60a8\u53ef\u4ee5\u628a\u60a8\u559c\u7231\u7684\u8fd0\u52a8\u996e\u6599\u6df7\u5408\u7c89\u52a0\u5230\u6c34\u91cc\u559d\uff0c\u6216\u76f4\u63a5\u559d\u8fd0\u52a8\u996e\u6599\u3002\u770b\u770b\u54ea\u4e00\u79cd\u996e\u6599\u9002\u5408\u60a8\u7684\u8fd0\u52a8\u53c8\u5408\u60a8\u7684\u53e3\u5473\uff0c\u4ee5\u53ca\uff0c\u5f53\u7136\u5566\uff0c\u80fd\u8ba9\u60a8\u4fdd\u6301\u6700\u4f73\u8868\u73b0\u3002<\/p>\n<p>\u4f46\u8981\u786e\u4fdd\u60a8\u5f97\u5230\u90a3\u4e9b\u66f4\u957f\u65f6\u95f4\u8fd0\u52a8\u6240\u9700\u8981\u7684\u7535\u89e3\u8d28\u3002\u60a8\u7684\u6c57\u6c34\u4f1a\u5e26\u8d70\u76d0\u5206\uff0c\u6240\u4ee5\u4e9f\u9700\u8865\u5145\u3002\u4f8b\u5982\uff0c\u94a0\u51b3\u5b9a\u7ec6\u80de\u53ef\u4ee5\u627f\u53d7\u591a\u5c11\u6c34\uff1b\u5982\u679c\u5b83\u7684\u6d53\u5ea6\u4e0d\u5e73\u8861\uff0c\u60a8\u8eab\u4f53\u7684\u7ec6\u80de\u5c31\u4e0d\u80fd\u7ef4\u6301\u6b63\u5e38\u7684\u89c4\u5f8b\u6027\u8fd0\u4f5c\u3002<\/p>\n<p>\u9002\u5f53\u51c6\u5907\u953b\u70bc\u4e4b\u524d\u7684\u98df\u7269\u548c\u996e\u6599\u4e5f\u5f88\u91cd\u8981\u3002<a href=\"https:\/\/askthescientists.com\/zh-hans\/preworkout-foods\/\">\u6070\u5de7\u6709\u4e00\u7bc7\u5173\u4e8e\u8be5\u4e3b\u9898\u7684\u5b8c\u6574\u6587\u7ae0\u53ef\u4ee5\u5e2e\u52a9\u60a8<\/a>\u3002<\/p>\n<h2><strong>\u4fdd\u6301\u5b89\u5168\uff0c\u4fdd\u6301\u7a33\u5065<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33429\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Knee-brace-AdobeStock_122760674.jpg\" alt=\"On the road to recovery for knee injury after fitness exercise, healthy lifestyle concept, indoors gym wooden floor brick wall background\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u5468\u672b\u52c7\u58eb\u7684\u6bcf\u4e00\u79cd\u8fd0\u52a8\u9879\u76ee\uff08\u5c71\u5730\u81ea\u884c\u8f66\u3001\u81ea\u884c\u8f66\u3001\u8dd1\u6b65\u3001\u6500\u5ca9\u3001\u6ed1\u96ea\u3001\u5404\u79cd\u5065\u8eab\u623f\u8fd0\u52a8\u7b49\u7b49\uff09\u90fd\u6709\u5176\u72ec\u7279\u7684\u5b89\u5168\u8003\u8651\u3002\u4e0d\u8bba\u662f\u9884\u9632\u53d7\u4f24\u6216\u5b89\u5168\u88c5\u5907\uff0c\u6709\u5f88\u591a\u65b9\u6cd5\u53ef\u4ee5\u8ba9\u60a8\u5b89\u5168\u5730\u8ffd\u6c42\u8fd0\u52a8\u76ee\u6807\u3002\u4e0b\u9762\u6709\u4e00\u4e9b\u8fd9\u65b9\u9762\u7684\u63d0\u793a\u548c\u6280\u5de7\u3002<\/p>\n<h3>\u9884\u9632\u53d7\u4f24<\/h3>\n<p>\u9884\u9632\u53d7\u4f24\u662f\u4e00\u4e2a\u5e7f\u6cdb\u7684\u8bae\u9898\u3002\u6240\u4ee5\u8ba9\u6211\u4eec\u4ee5\u6237\u5916\u6d3b\u52a8\u4e3a\u4f8b\u3002\u4ee5\u4e0b\u662f\u5468\u672b\u52c7\u58eb\u51e0\u4e2a\u4e0d\u540c\u6237\u5916\u6d3b\u52a8\u7684\u6ce8\u610f\u4e8b\u9879\u3002<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td>\u9a91\u81ea\u884c\u8f66<\/td>\n<td>\u8dd1\u6b65<\/td>\n<td>\u6500\u5ca9<\/td>\n<\/tr>\n<tr>\n<td><strong>\u7740\u88c5<\/strong><\/td>\n<td>\u81ea\u884c\u8f66\u77ed\u88e4<\/p>\n<p>\u6709\u53e3\u888b\u7684\u9488\u7ec7\u8863<\/p>\n<p>\u9002\u5f53\u7684\u5916\u5957<\/p>\n<p>\u5e3d\u5b50\/\u592a\u9633\u773c\u955c<\/td>\n<td>\u5408\u811a\u7684\u8d8a\u91ce\u978b<\/p>\n<p>\u9002\u5f53\u7684\u5916\u5957<\/p>\n<p>\u5e3d\u5b50\/\u592a\u9633\u773c\u955c<\/td>\n<td>\u6500\u5ca9\u978b<\/p>\n<p>\u9002\u5f53\u7684\u5916\u5957<\/p>\n<p>\u5e3d\u5b50\/\u592a\u9633\u773c\u955c<\/td>\n<\/tr>\n<tr>\n<td><strong>\u5b89\u5168\u88c5\u5907<\/strong><\/td>\n<td>\u5934\u76d4<\/p>\n<p>\u524d\u540e\u8f66\u706f<\/p>\n<p>\u8f6e\u80ce\u4fee\u8865\u5305<\/p>\n<p>\u53cd\u5149\u7269\u54c1\/\u5916\u5957<\/td>\n<td>\u5934\u706f\u3001<\/p>\n<p>\u53cd\u5149\u7269\u54c1\/\u5916\u5957<\/td>\n<td>\u5934\u76d4<\/p>\n<p>\u5b89\u5168\u5e26<\/p>\n<p>\u4fdd\u62a4\u88c5\u7f6e<\/p>\n<p>\u6302\u94a9<\/p>\n<p>\u7ef3\u5b50<\/td>\n<\/tr>\n<tr>\n<td><strong>\u89c4\u5212\u8003\u8651\u56e0\u7d20<\/strong><\/td>\n<td>\u5229\u4e8e\u81ea\u884c\u8f66\u9a91\u884c\u4e4b\u8def\u7ebf<\/p>\n<p>\u4ea4\u901a\/\u91ce\u5730\u5c0f\u9053\u72b6\u51b5<\/p>\n<p>\u624b\u673a\u670d\u52a1\u8303\u56f4<\/td>\n<td>\u5929\u6c14\u72b6\u51b5<\/p>\n<p>\u53ef\u80fd\u7684\u91ce\u751f\u52a8\u7269<\/p>\n<p>\u624b\u673a\u670d\u52a1\u8303\u56f4<\/td>\n<td>\u5929\u6c14\u72b6\u51b5<\/p>\n<p>\u53ef\u80fd\u7684\u91ce\u751f\u52a8\u7269<\/p>\n<p>\u5ca9\u58c1\u72b6\u6001<\/p>\n<p>\u624b\u673a\u670d\u52a1\u8303\u56f4<\/td>\n<\/tr>\n<tr>\n<td><strong>\u6f5c\u5728\u5371\u9669<\/strong><\/td>\n<td>\u8f66\u7978<\/p>\n<p>\u7206\u80ce<\/p>\n<p>\u81ea\u884c\u8f66\u4e8b\u6545<\/td>\n<td>\u6076\u52a3\u5929\u6c14<\/p>\n<p>\u788e\u77f3\u8def\u548c\u5ca9\u77f3<\/p>\n<p>\uff08\u5728\u9ed1\u6697\u4e2d\uff09\u8ff7\u8def<\/td>\n<td>\u6076\u52a3\u5929\u6c14<\/p>\n<p>\u677e\u88c2\u7684\u5ca9\u77f3<\/p>\n<p>\u8bbe\u5907\u8bef\u7528\/\u6545\u969c<\/p>\n<p>\uff08\u5728\u9ed1\u6697\u4e2d\uff09\u8ff7\u8def<\/td>\n<\/tr>\n<tr>\n<td><strong>\u5e94\u8be5\u5148\u5c06\u884c\u7a0b\u544a\u8bc9\u4eb2\u53cb\u5417\uff1f<\/strong><\/td>\n<td>\u662f<\/td>\n<td>\u662f<\/td>\n<td>\u662f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u4ece\u9009\u62e9\u7a7f\u7684\u8863\u670d\u5230\u643a\u5e26\u7684\u914d\u4ef6\uff0c\u90fd\u8981\u4ee5\u53ef\u4ee5\u9884\u9632\u53d7\u4f24\u4e3a\u8003\u8651\u56e0\u7d20\u3002<\/p>\n<p>\u60f3\u8c61\u4e00\u4e0b\uff0c\u5728\u521d\u79cb\u7684\u65e9\u6668\u5f00\u59cb\u9a91\u81ea\u884c\u8f66\uff0c\u5c31\u5fc5\u987b\u7a7f\u4e0a\u4fdd\u6696\u7684\u8863\u670d\uff0c\u4e5f\u8981\u786e\u5b9a\u5916\u5957\u80fd\u53cd\u5149\u3002\u5c24\u5176\u662f\u60a8\u9700\u6a2a\u8d8a\u9a6c\u8def\uff0c\u6216\u662f\u9a91\u5728\u8f66\u9053\u8fb9\u7684\u81ea\u884c\u8f66\u9053\u66f4\u662f\u91cd\u8981\u3002\u786e\u4fdd\u522b\u4eba\u53ef\u4ee5\u770b\u5230\u60a8\uff0c\u8fd9\u6837\u4ed6\u4eec\u5c31\u53ef\u4ee5\u5b89\u5168\u5730\u907f\u5f00\u60a8\u3002\u5728\u60a8\u7684\u81ea\u884c\u8f66\u52a0\u88c5\u5934\u706f\u548c\u540e\u706f\u4e5f\u53ef\u4ee5\u8fbe\u5230\u76f8\u540c\u7684\u6548\u679c\uff0c\u706f\u5149\u53ef\u4ee5\u63d0\u9ad8\u5176\u5b83\u9a7e\u8f66\u4eba\u7684\u6ce8\u610f\u3002<\/p>\n<p>\u6211\u4eec\u7ee7\u7eed\u4ee5\u5176\u81ea\u884c\u8f66\u4e3a\u4f8b\u3002\u60a8\u7a7f\u6234\u7740\u4fdd\u62a4\u6027\u7684\u53cd\u5149\u88c5\u5907\uff0c\u5b89\u5168\u5730\u9a91\u5728\u4ea4\u901a\u7e41\u5fd9\u7684\u9053\u8def\u4e0a\u3002\u4f46\u662f\u5982\u679c\u60a8\u79bb\u5bb6\u66f4\u8fdc\uff0c\u5374\u53d1\u751f\u7206\u80ce\u3002\u8fd9\u65f6\u5982\u679c\u6ca1\u6709\u8f6e\u80ce\u4fee\u8865\u5305\uff08\u6216\u8005\u60a8\u4e0d\u77e5\u9053\u8981\u600e\u4e48\u4f7f\u7528\uff09\uff0c\u90a3\u9ebb\u70e6\u53ef\u5927\u4e86\uff0c\u7279\u522b\u662f\u5982\u679c\u8fd9\u65f6\u60a8\u7684\u624b\u673a\u6ca1\u6709\u8baf\u53f7\u7684\u8bdd\u3002<\/p>\n<p>\u6240\u4ee5\u4ee5\u4e0b\u662f\u60a8\u987b\u505a\u7684\u4e8b\uff1a\u89c4\u5212\u8def\u7ebf\u65f6\u8981\u786e\u4fdd\u6cbf\u8def\u624b\u673a\u90fd\u6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6062\u590d\u6548\u679c\u3002\u7f51\u7edc\u4e0a\u6709\u9488\u5bf9\u5404\u79cd\u808c\u8089\u7fa4\u7684\u8bb8\u591a\u6307\u5357\u3002<\/li>\n<li><em>\u62c9\u4f38<\/em>\uff08\u4f7f\u7528\u6216\u4e0d\u4f7f\u7528\u963b\u529b\u5e26\uff09\u3002\u505a\u5b8c\u8fd0\u52a8\u5e76\u4f7f\u7528\u6309\u6469\u6eda\u7b52\u4e4b\u540e\uff0c\u60a8\u7684\u808c\u8089\u5c31\u591f\u6e29\u6696\u6765\u505a\u4f38\u5c55\u4e86\u3002\u5728\u6b64\u4e4b\u524d\uff0c\u60a8\u66fe\u8bfb\u5230\u5173\u4e8e\u901a\u8fc7\u52a8\u6001\u62c9\u4f38\u4e3a\u808c\u8089\u6696\u8eab\u7684\u4fe1\u606f\uff0c\u4f46\u505a\u5b8c\u953b\u70bc\u5e76\u4f7f\u7528\u6309\u6469\u6eda\u7b52\u5f00\u59cb\u7f13\u548c\u8fd0\u52a8\u4e4b\u540e\uff0c\u8eab\u4f53\u4e0d\u9700\u8981\u52a8\u6001\u62c9\u4f38\uff0c\u800c\u662f\u5e94\u8be5\u4e13\u6ce8\u4e8e\u9759\u6001\u62c9\u4f38\u3002\u9009\u62e9\u4e00\u79cd\u62c9\u4f38\u52a8\u4f5c\u5e76\u4fdd\u6301\u81f3\u5c1115\u79d2\uff0c\u8ba9\u808c\u8089\u6162\u6162\u5f97\u5230\u653e\u677e\u3002\u5982\u679c\u60a8\u8eab\u4f53\u7684\u7075\u6d3b\u5ea6\u6709\u9650\uff0c\u90a3\u4e48\u60a8\u53ef\u4ee5\u7528\u4e00\u6761\u963b\u529b\u5e26\u6765\u505a\u62c9\u4f38\u52a8\u4f5c\u3002\u8bf7\u53c2\u9605<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/stretching\/sls-20076840\">\u6885\u5965\u8bca\u6240\u63d0\u4f9b\u7684\u57fa\u672c\u4f38\u5c55\u7b80\u6613\u6307\u5357<\/a>\u3002<\/li>\n<li><em>\u6309\u6469<\/em>\u3002\u5982\u679c\u6309\u6469\u6eda\u7b52\u548c\u62c9\u4f38\u90fd\u6ca1\u6709\u6548\uff0c\u90a3\u5c31\u8bf7\u627e\u7cbe\u901a\u8fd0\u52a8\u6309\u6469\u6216\u4f53\u7597\u7684\u4e13\u4e1a\u4eba\u58eb\u6309\u6469\u3002\u6cf0\u5f0f\u745c\u4f3d\u6309\u6469\u5c31\u662f\u4e00\u4e2a\u5f88\u597d\u7684\u4f8b\u5b50\u3002\uff08\u8fd9\u79cd\u6309\u6469\u662f\u5728\u5b8c\u5168\u7a7f\u7740\u8863\u670d\u7684\u60c5\u51b5\u4e0b\uff0c\u7531\u6267\u4e1a\u8005\u5229\u7528\u4ed6\u4eec\u7684\u8eab\u4f53\u548c\u4f53\u91cd\u65bd\u52a0\u9002\u5f53\u7684\u538b\u529b\u548c\u7275\u5f15\u529b\u6765\u653e\u677e\u60a8\u7d27\u7ef7\u7684\u808c\u8089\uff09\u3002\u6309\u6469\u6cbb\u7597\u5e08\u975e\u5e38\u4e86\u89e3\u89e3\u5256\u5b66\u548c\u8fd0\u52a8\u5b66\uff08\u8eab\u4f53\u52a8\u4f5c\u7684\u79d1\u5b66\uff09\uff0c\u80fd\u63d0\u4f9b\u66f4\u591a\u89c1\u89e3\u3001\u5efa\u8bae\u3001\u548c\u8212\u7f13\u3002\u6b64\u5916\uff0c\u8fd8\u6709\u4e00\u4e9b\u6309\u6469\u7406\u7597\u5e08\u7cbe\u901a\u4f20\u7edf\u6309\u6469\u548c\u7275\u5f15\u62c9\u4f38\u3002<\/li>\n<\/ul>\n<h3>\u8865\u5145\u6c34\u5206<\/h3>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33451\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Hydration-AdobeStock_163869065.jpg\" alt=\"Portrait of young caucasian woman resting after training holding a sports bottle sitting on mat with legs crossed in gym with loft interior.\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u4e00\u5b9a\u8981\u597d\u597d\u8865\u5145\u60a8\u8eab\u4f53\u6240\u6d41\u5931\u7684\u6c34\u5206\u548c\u76d0\u5206\uff0c\u8fd9\u610f\u5473\u7740\u591a\u559d\u6c34\u548c\u7535\u89e3\u8d28\u3002\u5728\u60a8\u5b8c\u6210\u4e86\u953b\u70bc\u6d3b\u52a8\u540e\uff0c<a href=\"https:\/\/askthescientists.com\/zh-hans\/beverage-quiz\/\">\u60a8\u7684\u996e\u6599\u4e2d\u4e0d\u9700\u8981\u989d\u5916\u7684\u70ed\u91cf<\/a>\uff08\u50cf\u4e0a\u9762\u6240\u8bf4\u7684\u751c\u5473\u996e\u6599\uff09\u3002\u53ea\u8981\u786e\u4fdd\u80fd\u5f97\u5230\u8ba9\u808c\u8089\u83b7\u5f97\u6700\u4f73\u6062\u590d\u7684\u7535\u89e3\u8d28\u548c\u76d0\u3002<\/p>\n<h3>\u996e\u98df<\/h3>\n<p>\u5728\u60a8\u7684\u953b\u70bc\u6216\u63a2\u9669\u4e4b\u540e\uff0c\u60a8\u5e94\u8be5\u5229\u7528\u60a8\u7684\u8eab\u4f53\u589e\u52a0\u7684\u7cd6\u539f\u4e3a\u60a8\u5728\u4e00\u5468\u5f53\u4e2d\u548c\u4e0b\u4e00\u6b21\u953b\u70bc\u63d0\u4f9b\u80fd\u91cf\u3002\u953b\u70bc\u540e30-60\u5206\u949f\u5185\uff0c\u786e\u4fdd\u6444\u53d6\u5065\u5eb7\u6bd4\u4f8b\u7684\u6613\u6d88\u5316<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/carbohydrates\/\">\u78b3\u6c34\u5316\u5408\u7269<\/a>\u548c<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/protein\/\">\u86cb\u767d\u8d28<\/a>\uff0c\u4e24\u8005\u7684\u6bd4\u4f8b\u5927\u7ea6\u4e3a1\uff1a1\u62162\uff1a1\u3002\u53e6\u5916\uff0c\u5728\u6b64\u671f\u95f4\u5e94\u5c3d\u91cf\u907f\u5f00\u7ea4\u7ef4\u7d20\u548c\u8102\u80aa\uff1b\u8fd9\u4e24\u79cd<a href=\"https:\/\/askthescientists.com\/zh-hans\/qa\/macronutrients\/\">\u5de8\u91cf\u8425\u517b\u7d20<\/a>\u4f1a\u51cf\u7f13\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8d28\u7684\u5438\u6536\u3002<\/p>\n<p>\u5728\u8fd9\u6bb5\u65f6\u95f4\u4e4b\u540e\uff0c\u4e0b\u4e00\u9910\u5f00\u59cb\u5c31\u53ef\u4ee5\u56de\u5230\u6b63\u5e38\u7684\u5065\u5eb7\u996e\u98df\u4e86\u3002\u98df\u7528\u5bcc\u542b\u6297\u6c27\u5316\u5242\u7684\u6c34\u679c\u548c\u852c\u83dc\u2014\u84dd\u8393\u3001\u575a\u679c\u3001\u9752\u6912\uff0c\u6a59\u5b50\u548c\u7eff\u53f6\u852c\u83dc\uff0c\u4ee5\u53ca\u5065\u5eb7\u7684\u7cbe\u76ca\u86cb\u767d\u8d28\uff08\u5982\u9e21\u8089\u3001\u9c7c\u8089\u3001\u575a\u679c\u548c\u8c46\u7c7b\uff09\uff1b\u4e5f\u8981\u5403\u5bcc\u542b\u7ea4\u7ef4\u7684\u5065\u5eb7\u78b3\u6c34\u5316\u5408\u7269\uff0c\u901a\u5e38\u88ab\u79f0\u4e3a\u300c\u590d\u5408\u300d\u78b3\u6c34\u5316\u5408\u7269\uff0c\u8fd9\u4e9b\u5305\u62ec\u5168\u8c37\u7269\u548c\u852c\u83dc\u3002\u6700\u540e\uff0c\u4e0d\u8981\u5fd8\u8bb0\u5065\u5eb7\u7684\u5355\u5143\u4e0d\u9971\u548c\u8102\u80aa\u548c\u591a\u5143\u4e0d\u9971\u548c\u8102\u80aa\uff0c\u5c24\u5176\u662f\u9ad8\u8102\u9c7c\u3001\u6838\u6843\u548c\u4e9a\u9ebb\u7c7d\u4e2d\u7684\u03c9-3\u8102\u80aa\u9178\u3002<\/p>\n<h3>\u7761\u7720<\/h3>\n<p>\u65e0\u8bba\u5982\u4f55\uff0c\u60a8\u603b\u662f\u9700\u8981<a href=\"https:\/\/askthescientists.com\/zh-hans\/healthy-sleep\/\">\u7761\u7720<\/a>\u3002\u4f46\u662f\u5f53\u60a8\u7684\u5468\u672b\u52c7\u58eb\u7684\u8eab\u4f53\u5df2\u7ecf\u75b2\u7d2f\u65f6\uff0c\u66f4\u9700\u8981\u7761\u7720\u3002\u5728\u8fd0\u52a8\u540e\u8981\u597d\u597d\u4f11\u606f\u3002\u5982\u679c\u53ef\u80fd\u7684\u8bdd\uff0c\u6bd4\u6b63\u5e38\u60c5\u51b5\u63d0\u524d\u4e00\u5c0f\u65f6\u4e0a\u5e8a\u7761\u89c9\u3002\u8fd9\u542c\u8d77\u6765\u53ef\u80fd\u5f88\u96be\uff0c\u4f46\u662f\u4e00\u65e6\u60a8\u8eba\u5230\u5e8a\u4e0a\uff0c\u60a8\u7684\u8eab\u4f53\u5c31\u4f1a\u611f\u8c22\u60a8\u3002<\/p>\n<p>\u7761\u7720\u662f\u6211\u4eec\u7684\u8eab\u4f53\u8fdb\u884c\u5927\u90e8\u5206\u4fee\u590d\u5de5\u4f5c\u7684\u65f6\u95f4\u3002\u63d0\u65e9\u4f11\u606f\u4e00\u5c0f\u65f6\u5c06\u8ba9\u60a8\u7684\u8eab\u4f53\u65e9\u4e00\u70b9\u542f\u52a8\u4fee\u590d\u8fc7\u7a0b\u3002\u7761\u7720\u8ba9\u60a8\u7684\u8eab\u4f53\u6709\u65f6\u95f4\u6cbb\u6108\u808c\u8089\uff0c\u8865\u5145\u80fd\u91cf\u4f9b\u5e94\u3002\u8fd9\u4e5f\u662f\u60a8\u7684\u5fc3\u60c5\u653e\u677e\u548c\u91cd\u56de\u72b6\u6001\u7684\u65f6\u671f\uff1b\u5982\u679c\u60a8\u5e0c\u671b\u5230\u4e0b\u4e2a\u5468\u672b\u524d\u4e00\u76f4\u90fd\u80fd\u7cbe\u529b\u5145\u6c9b\uff0c\u90a3\u4e48\u8fd9\u5c31\u662f\u4e00\u6bb5\u91cd\u8981\u7684\u65f6\u671f\u3002<\/p>\n<h2><strong>\u51fa\u53bb\u6d3b\u52a8\u5e76\u5584\u7528\u5468\u672b<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-33407\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/02\/Weekend-bike-trip-AdobeStock_15411772.jpg\" alt=\"couple of bikers having a break looking at the sea\" width=\"400\" height=\"240\" \/><\/p>\n<p>\u4f5c\u4e3a\u4e00\u4e2a\u5468\u672b\u7684\u52c7\u58eb\uff0c\u60a8\u6709\u60f3\u8981\u4eab\u53d7\u7684\u8fd0\u52a8\u3001\u60f3\u8981\u5f81\u670d\u7684\u9ad8\u5c71\u3001\u6216\u60f3\u8981\u8fbe\u6210\u7684\u76ee\u6807\u3002\u73b0\u5728\u60a8\u62e5\u6709\u66f4\u591a\u5de5\u5177\u53ef\u8ba9\u60a8\u5b89\u5168\u53c8\u6709\u6548\u7387\u5730\u5b8c\u6210\u8fd9\u4e9b\u76ee\u6807\u3002\u5728\u60a8\u8ba1\u5212\u4e0b\u5468\u672b\u7684\u6d3b\u52a8\u65f6\uff0c\u8bf7\u5e94\u7528\u5728\u8fd9\u91cc\u6240\u5b66\u4e60\u5230\u7684\u6280\u5de7\u3002\u8fd9\u4e9b\u5173\u4e8e\u4e8b\u524d\u51c6\u5907\u3001\u5b89\u5168\u8003\u8651\u3001\u80fd\u91cf\u8865\u5145\u8ba1\u5212\u548c\u6062\u590d\u7b49\u8baf\u606f\uff0c\u90fd\u662f\u80fd\u5e2e\u52a9\u60a8\u66f4\u5b89\u5fc3\u5730\u8fbe\u6210\u76ee\u6807\u7684\u5de5\u5177\u3002<\/p>\n<h2><strong>\u5173\u4e8e\u4f5c\u8005<\/strong><\/h2>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hans\/author\/jtempleton\/\">Jenna Templeton<\/a>\u662f\u4f4f\u5728\u72b9\u4ed6\u5dde\u76d0\u6e56\u57ce\u7684\u5065\u5eb7\u6559\u80b2\u5bb6\u548c\u81ea\u7531\u79d1\u5b66\u4f5c\u5bb6\u3002\u5979\u83b7\u5f97\u5f17\u5409\u5c3c\u4e9a\u7406\u5de5\u5927\u5b66\u5316\u5b66\u5b66\u58eb\u5b66\u4f4d\u540e\uff0c\u5728\u8425\u517b\u4ea7\u4e1a\u4e2d\u62c5\u4efb\u7814\u7a76\u79d1\u5b66\u5bb6\u4e94\u5e74\u3002\u8fd9\u9879\u5de5\u4f5c\u5f15\u53d1\u4e86\u5979\u5bf9\u4e2a\u4eba\u5065\u5eb7\u7684\u5174\u8da3\uff0c\u4e8e\u662f\u5979\u524d\u5f80\u72b9\u4ed6\u5927\u5b66\u653b\u8bfb\u5065\u5eb7\u63a8\u5e7f\u4e0e\u6559\u80b2\u7855\u58eb\u3002\u5728\u5de5\u4f5c\u4e4b\u5916\uff0cJenna\u5341\u5206\u4eab\u53d7\u73b0\u573a\u97f3\u4e50\u3001\u56ed\u827a\u3001\u4e00\u5207\u7f8e\u98df\u3001\u4ee5\u53ca\u5728\u74e6\u8428\u5947\u5c71\u8109\u6e38\u73a9\u3002<\/p>\n<div  class='togglecontainer av-1abs5ep-b5aaf7d1a5db5a41da58082a31e715b7  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-rnwh8h-806a8c9b57d86fa4d56e224a5f2cc461'  itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div role=\"tablist\" class=\"single_toggle\" data-tags=\"{All} \"  ><p id='toggle-toggle-id-1' data-fake-id='#toggle-id-1' class='toggler  av-title-above '  itemprop=\"headline\"  role='tab' tabindex='0' aria-controls='toggle-id-1' data-slide-speed=\"200\" data-title=\"\u53c2\u8003\u6587\u732e\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c2\u8003\u6587\u732e\" data-aria_expanded=\"Click to collapse: \u53c2\u8003\u6587\u732e\">\u53c2\u8003\u6587\u732e<span class=\"toggle_icon\"><span class=\"vert_icon\"><\/span><span class=\"hor_icon\"><\/span><\/span><\/p><div id='toggle-id-1' aria-labelledby='toggle-toggle-id-1' role='region' class='toggle_wrap  av-title-above'  ><div class='toggle_content invers-color '  itemprop=\"text\" ><p><a href=\"https:\/\/www.health.com\/fitness\/dynamic-warmup\">\u201c6 Dynamic Stretches That Prep You for Any Workout.\u201d Health.<\/a><\/p>\n<p><a href=\"https:\/\/www.muscleandfitness.com\/nutrition\/meal-plans\/7-best-recovery-foods\">\u201c7 Best Recovery Foods.\u201d Muscle &amp; Fitness online.<\/a><\/p>\n<p><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/pdf\/Physical_Activity_Guidelines_2nd_edition.pdf#page=55\">\u201cChapter 4. Active Adults.\u201d <em>Physical Activity Guidelines, 2nd edition. <\/em>CDC.<\/a><u><\/u><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/drink-up-sports-fitness#1\">\u201cDrink Up for Sports and Fitness.\u201d WebMD.<\/a><\/p>\n<p><a href=\"https:\/\/www.runnersworld.com\/health-injuries\/a20812623\/how-to-use-a-foam-roller-0\/\">Hamilton M. \u201cHow to Use a Foam Roller to Warm Up and Cool Down.\u201d Runner\u2019s World.<\/a><\/p>\n<p>O\u2019Donovan G, Lee I, Hamer M, Stamatakis E. Association of \u201cWeekend Warrior\u201d and Other Leisure Time Physical Activity Patterns With Risks for All-Cause, Cardiovascular Disease, and Cancer Mortality. <em>JAMA Intern Med.<\/em> 2017;177(3):335\u2013342.<\/p>\n<p><a href=\"https:\/\/www.outsideonline.com\/2148776\/new-rules-hydration\">Shilton AC. \u201cThe New Rules of Hydration.\u201d Outside Online. <\/a><\/p>\n<p><a href=\"https:\/\/www.webmd.com\/a-to-z-guides\/discomfort-15\/better-sleep\/healing-power-sleep\">\u201cThe Healing Power of Sleep.\u201d WebMD.<\/a><\/p>\n<p>Trewin A, et al. Acute HIIE elicits similar changes in human skeletal muscle mitochondrial H2O2 release, respiration, and cell signaling as endurance exercise even with less work. <em>Am J Physiol Regul Integr Comp Physiol.<\/em> 2018; 315: R1003\u2013R1016.<\/p>\n<p><a href=\"https:\/\/www.active.com\/fitness\/articles\/what-is-tabata-training\">\u201cWhat is Tabata Training?\u201d Active.<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>4\u70b959\u5206&#8230;&#8230;\u6ef4\u7b54\uff0c\u6ef4\u7b54\uff0c\u6ef4\u7b54&#8230;&#8230;\u7830\uff015\u70b9\u6574\uff0c\u5174\u9ad8\u91c7\u70c8\u3001\u81ea\u7531\u3001\u63a2\u9669\u6d3b\u52a8\u3002\u60a8\u6240\u671f\u5f85\u7684\u90a3\u4e00\u523b\u7ec8\u4e8e\u5728\u6bcf\u4e2a\u661f\u671f\u4e94\u4e0b\u53485\u70b9\u4e34\u5230\u4e86\u3002\u60a8\u4ece\u4e0a\u73ed\u7b2c40\u4e2a\u5c0f\u65f6\u4e2d\u89e3\u8131\u51fa\u6765\uff0c\u51c6\u5907\u79bb\u5f00\u5de5\u4f5c\u5c97\u4f4d\u5e76\u8feb\u4e0d\u53ca\u5f85\u5730\u51b2\u5411\u6b63\u7b49\u5f85\u7740\u60a8\u7684\u6d3b\u52a8\u3002\u4f46\u662f\uff0c\u4f5c\u4e3a\u4e00\u540d\u5468\u672b\u52c7\u58eb\uff0c\u60a8\u7684\u8ffd\u6c42\u6709\u65f6\u9650\uff1b\u4e0a\u5de5\u7684\u9e23\u949f\u53c8\u5c06\u5728\u77ed\u77ed\u4e24\u5929\u534a\u4e4b\u540e\u7684\u5468\u4e00\u4e0a\u53489\u70b9\u54cd\u8d77\u3002 \u4ec0\u4e48\u662f\u5468\u672b\u52c7\u58eb\uff1f 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