{"id":71741,"date":"2023-01-03T10:00:08","date_gmt":"2023-01-03T17:00:08","guid":{"rendered":"https:\/\/askthescientists.com\/?p=71741"},"modified":"2022-12-05T09:49:17","modified_gmt":"2022-12-05T16:49:17","slug":"getting-back-in-shape","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hans\/getting-back-in-shape\/","title":{"rendered":"\u6062\u590d\u826f\u597d\u4f53\u6001"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-71732\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/10\/AdobeStock_412184339.jpeg\" alt=\"\" width=\"835\" height=\"488\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/10\/AdobeStock_412184339.jpeg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/10\/AdobeStock_412184339-400x234.jpeg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/10\/AdobeStock_412184339-768x449.jpeg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2022\/10\/AdobeStock_412184339-705x412.jpeg 705w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/p>\n<p>80% \u7684\u5317\u7f8e\u6d32\u4eba\u6bcf\u5929\u8fd0\u52a8\u4e0d\u8db3\uff0c\u800c\u8fd9\u4e2a\u95ee\u9898\u5728\u5176\u5b83\u6d32\u4e5f\u53d8\u5f97\u65e5\u76ca\u4e25\u91cd\u3002 \u6bcf\u65e5\u5efa\u8bae\u7684\u8fd0\u52a8\u91cf\u5927\u7ea6\u662f 20 \u5206\u949f\u3002\u4ee5\u4e0b\u662f\u89c4\u5f8b\u8fd0\u52a8\u7684\u5065\u5eb7\u76ca\u5904\uff1a<\/p>\n<ul>\n<li>\u6709\u52a9\u4e8e\u4f53\u91cd\u7ba1\u7406<\/li>\n<li>\u652f\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7<\/li>\n<li>\u6709\u52a9\u4e8e\u8eab\u4f53\u63a7\u5236\u8840\u7cd6\u6c34\u5e73<\/li>\n<li>\u652f\u6301\u5fc3\u7406\u5065\u5eb7\u548c\u5fc3\u60c5<\/li>\n<li>\u52a0\u5f3a\u9aa8\u9abc\u548c\u808c\u8089<\/li>\n<li>\u6539\u5584\u7761\u7720\u54c1\u8d28<\/li>\n<li>\u5ef6\u5e74\u76ca\u5bff<\/li>\n<\/ul>\n<p>\u4e3a\u4e86\u4f53\u9a8c\u8fd9\u4e9b\u5065\u5eb7\u76ca\u5904\uff0c\u6211\u4eec\u4e4b\u4e2d\u6709\u8bb8\u591a\u4eba\u5c1d\u8bd5\u5c06\u8fd0\u52a8\u878d\u5165\u65e5\u5e38\u751f\u6d3b\u4e2d\u3002\u7136\u800c\u8981\u5728\u5fd9\u788c\u7684\u751f\u6d3b\u4e2d\u4f18\u5148\u8003\u91cf\u5065\u5eb7\u5e76\u975e\u6613\u4e8b\u3002\u6709\u65f6\u5019\u4f1a\u56e0\u8eab\u4f53\u53d7\u4f24\u3001\u6362\u65b0\u5de5\u4f5c\u3001\u7167\u987e\u65b0\u751f\u513f\u6216\u751f\u6d3b\u7684\u6539\u53d8\u800c\u8feb\u4f7f\u60a8\u6682\u7f13\u65e5\u5e38\u8fd0\u52a8\u3002\u6211\u4eec\u90fd\u66fe\u6709\u8fc7\u7c7b\u4f3c\u7684\u7ecf\u9a8c\u3002\u5728\u60a8\u9605\u8bfb\u8fd9\u7bc7\u6587\u7ae0\u7684\u540c\u65f6\uff0c\u60a8\u53ef\u80fd\u4e5f\u5728\u601d\u8003\u6709\u4ec0\u4e48\u66f4\u597d\u7684\u65b9\u5f0f\u6765\u91cd\u65b0\u5c55\u5f00\u60a8\u7684\u8fd0\u52a8\u4e60\u60ef\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\u60a8\u80fd\u901a\u8fc7\u8bb8\u591a\u65b9\u6cd5\u6765\u6062\u590d\u826f\u597d\u4f53\u6001\u3002<\/p>\n<h2>\u57f9\u517b\u8fd0\u52a8\u52a8\u673a\u7684\u79d8\u8bc0<\/h2>\n<p>\u5728\u60a8\u518d\u6b21\u57f9\u517b\u8fd0\u52a8\u4e60\u60ef\u524d\uff0c\u60a8\u9700\u8981\u601d\u8003\u662f\u4ec0\u4e48\u539f\u56e0\u8ba9\u4e4b\u524d\u7684\u8fd0\u52a8\u4e60\u60ef\u4e2d\u65ad\u3002\u662f\u56e0\u4e3a<a href=\"https:\/\/askthescientists.com\/reasons-to-exercise\/\">\u7f3a\u4e4f\u52a8\u673a\u5417<\/a>\uff1f\u60a8\u662f\u5426\u8bbe\u7acb\u4e86\u5408\u9002\u7684\u76ee\u6807\uff1f\u65e0\u8bba\u60a8\u7684\u751f\u6d3b\u518d\u5fd9\u788c\uff0c\u60a8\u90fd\u80fd\u591f\u63a7\u5236\u8fd9\u4e9b\u56e0\u7d20\u3002<\/p>\n<p>\u6709\u4e9b\u4eba\u72af\u7684\u9519\u8bef\u662f\u5728\u4e00\u5f00\u59cb\u4fbf\u5c06\u8fd0\u52a8\u5f3a\u5ea6\u8bbe\u7acb\u8fc7\u9ad8\u3002\u4e00\u5f00\u59cb\u4fbf\u8bbe\u7acb\u8fc7\u9ad8\u6807\u51c6\u53ef\u80fd\u4f1a\u964d\u4f4e\u957f\u671f\u6301\u7eed\u8fd0\u52a8\u7684\u52a8\u529b\uff0c\u4e5f\u5f88\u96be\u7ef4\u6301\u8fd0\u52a8\u4e60\u60ef\u3002\u5982\u679c\u8fd9\u662f\u60a8\u7684\u5fc3\u58f0\uff0c\u60a8\u53ef\u4ee5\u8003\u8651\u4ece\u8f83\u8f7b\u677e\u4e14\u6709\u8da3\u7684\u8fd0\u52a8\u5f00\u59cb\u3002\u5176\u4ed6\u4eba\u53ef\u80fd\u5bf9\u9ad8\u5f3a\u5ea6\u7684\u8fd0\u52a8\uff08\u5982\u679c\u4f7f\u7528\u6b63\u786e\u7684\u8bad\u7ec3\u6280\u672f\uff09\u66f4\u6709\u5174\u8da3\uff0c\u56e0\u4e3a\u80fd\u591f\u66f4\u5feb\u8fbe\u6210\u76ee\u6807\u3002<\/p>\n<p>\u5065\u8eab\u914d\u4ef6\u4e5f\u53ef\u80fd\u662f\u52a8\u529b\u56e0\u7d20\u4e4b\u4e00\u3002\u7528\u4e00\u526f\u65b0\u7684\u84dd\u7259\u8033\u673a\u6216\u8fd0\u52a8\u978b\u6765\u5e2e\u52a9\u81ea\u5df1\u5728\u8fd0\u52a8\u70ed\u60c5\u88ab\u6d88\u78e8\u65f6\u80fd\u7ee7\u7eed\u4fdd\u6301\u65e5\u5e38\u8fd0\u52a8\u7684\u52a8\u529b\u3002<\/p>\n<p>\u65e0\u8bba\u60a8\u7684\u9700\u6c42\u548c\u76ee\u6807\u4e3a\u4f55\uff0c\u60a8\u90fd\u9700\u8981\u8bbe\u8ba1\u5408\u9002\u7684\u8ba1\u5212\u3002\u60a8\u4e5f\u53ef\u4ee5\u5728\u5c55\u5f00\u4e00\u9879\u65b0\u7684\u8fd0\u52a8\u8ba1\u5212\u4e4b\u524d\u4e0e\u60a8\u7684\u5bb6\u5ead\u533b\u751f\u54a8\u8be2\u3002<\/p>\n<p>\u73b0\u5728\u8ba9\u6211\u4eec\u6df1\u5165\u4e86\u89e3\u6062\u590d\u826f\u597d\u4f53\u6001\u7684\u51e0\u79cd\u65b9\u5f0f\u3002<\/p>\n<h2>\u56de\u5f52\u57fa\u7840\uff1a\u7b80\u5355\u7684\u8fd0\u52a8<\/h2>\n<p>\u5bf9\u4e8e\u5927\u591a\u6570\u4e45\u5750\u4e0d\u52a8\u7684\u4eba\u6765\u8bf4\uff0c\u8f7b\u677e\u6062\u590d\u826f\u597d\u4f53\u6001\u662f\u6700\u68d2\u7684\u65b9\u6cd5\u3002\u5c24\u5176\u662f\u5f53\u60a8\u5728\u4fee\u5fa9\u4f24\u53e3\u6216\u662f\u521a\u751f\u4ea7\u5b8c\uff0c\u6216\u60a8\u60f3\u5728 50 \u5c81\u65f6\u91cd\u62fe\u826f\u597d\u4f53\u6001\u3002\u7531\u4e8e\u8bb8\u591a\u539f\u56e0\uff0c\u5b89\u5168\u3001\u7f13\u6162\u5730\u6062\u590d\u4f53\u6001\u662f\u60a8\u7684\u9996\u8981\u4efb\u52a1\u3002<\/p>\n<p>\u5728\u4f4f\u5bb6\u9644\u8fd1\u6563\u6b65\u662f\u5f00\u59cb\u5b89\u5168\u5730\u8fd0\u52a8\u7684\u6700\u7b80\u5355\u65b9\u6cd5\u4e4b\u4e00\u3002\u4e00\u5f00\u59cb\u60a8\u53ef\u4ee5\u6bcf\u5929\u6b65\u884c 10 \u5206\u949f\u6216\u66f4\u5c11\uff0c\u4f46\u6700\u7ec8\u7684\u76ee\u6807\u662f\u6bcf\u5929 20\uff0d30 \u5206\u949f\u7684\u5feb\u8d70\u3002<\/p>\n<p>\u4e00\u5929\u4e2d\uff0c\u60a8\u4e5f\u53ef\u4ee5\u5728\u5bb6\u5c1d\u8bd5\u8fdb\u884c\u66f4\u9ad8\u5f3a\u5ea6\u7684\u6d3b\u52a8\u3002\u8fd9\u4e2a\u6982\u5ff5\u88ab\u79f0\u4e3a\u9ad8\u5f3a\u5ea6\u5076\u53d1\u8eab\u4f53\u6d3b\u52a8\uff08HIIPA\uff09\uff0c\u5305\u542b\u4e86\u4ee5\u8db3\u591f\u9ad8\u5f3a\u5ea6\u6765\u63d0\u5347\u5fc3\u8df3\u548c\u547c\u5438\u9891\u7387\u7684\u6d3b\u52a8\u3002<\/p>\n<p>\u8d70\u697c\u68af\u3001\u642c\u8fd0\u98df\u54c1\u3001\u6d17\u8f66\u6216<a href=\"https:\/\/askthescientists.com\/gardening\/\">\u4ece\u4e8b\u56ed\u827a<\/a>\u662f HIIPA \u7684\u51e0\u4e2a\u4f8b\u5b50\u3002 \u82e5\u60a8\u80fd\u627e\u5230\u9ad8\u4e8e\u5f53\u524d\u6d3b\u52a8\u6c34\u5e73\u7684\u4e8b\u9879\uff0c\u5c06\u5b83\u4eec\u52a0\u5230\u60a8\u7684\u65e5\u5e38\u6d3b\u52a8\u4e2d\u662f\u6539\u5584\u4f53\u6001\u7684\u4e00\u79cd\u7b80\u5355\u65b9\u6cd5\u3002<\/p>\n<p>\u4e00\u65e6\u60a8\u7684\u52a8\u4f5c\u53d8\u5f97\u66f4\u8f7b\u677e\uff0c\u4e0b\u4e00\u6b65\u5c31\u662f\u589e\u52a0\u6df1\u8e72\u3001\u5f13\u6b65\u3001\u4fef\u5367\u6491\u548c\u4ef0\u5367\u8d77\u5750\u7b49\u81ea\u8eab\u4f53\u91cd\u52a8\u4f5c\u3002\u8fd9\u4e9b\u8fd0\u52a8\u90fd\u53ef\u4ee5\u5728\u5bb6\u4e2d\u5b8c\u6210\uff0c\u4e14\u65e0\u9700\u4efb\u4f55\u8bbe\u5907\u3002<\/p>\n<p>\u60a8\u4e5f\u53ef\u4ee5\u642d\u914d\u4e00\u4e9b\u77ed\u6682\u3001\u9ad8\u5f3a\u5ea6\u7684\u6709\u6c27\u8fd0\u52a8\u3002\u5f00\u5408\u8df3\u548c\u7acb\u5367\u6491\u90fd\u662f\u9002\u5408\u5728\u5bb6\u8fdb\u884c\u7684\u6709\u6c27\u8fd0\u52a8\u3002\u60a8\u751a\u81f3\u53ef\u4ee5\u5c1d\u8bd5\u7ed3\u5408\u8fd9\u4e9b\u4e0d\u540c\u7684\u8fd0\u52a8\uff0c\u4f5c\u4e3a\u4e00\u7cfb\u5217\u7684\u73af\u5f0f\u8bad\u7ec3\u6765\u63d0\u5347\u60a8\u7684\u5fc3\u7387\u3002\u73af\u5f0f\u8bad\u7ec3\u7684\u8303\u4f8b\u5982\u4ee5\u4e0b\u6240\u793a\uff1a<\/p>\n<ul>\n<li><strong>15 \u6b21\u6df1\u8e72\u8df3<\/strong>\u2014\u2014\u9996\u5148\uff0c\u53cc\u811a\u5206\u5f00\u5e76\u4e0e\u80a9\u540c\u5bbd\u3002\u5c06\u819d\u76d6\u5f2f\u66f2\uff0c\u4f4e\u81f3\u6df1\u8e72\u4f4d\u7f6e\u3002\u5411\u4e0a\u8df3\uff0c\u518d\u56de\u5230\u6df1\u8e72\u4f4d\u7f6e\u3002<\/li>\n<li><strong>15 \u4e2a\u4fef\u5367\u6491<\/strong>\u2014\u2014\u5148\u56db\u80a2\u671d\u5730\uff0c\u518d\u4f38\u76f4\u60a8\u7684\u624b\u81c2\u548c\u817f\u3002\u5c06\u60a8\u7684\u8eab\u4f53\u964d\u4f4e\uff0c\u76f4\u81f3\u60a8\u7684\u80f8\u90e8\u51e0\u4e4e\u63a5\u89e6\u5730\u9762\uff0c\u518d\u5c06\u81ea\u5df1\u5f80\u4e0a\u63a8\u3002<\/li>\n<li><strong>15 \u6b21\u6ce2\u6bd4\u8df3<\/strong>\u2014\u2014\u9996\u5148\uff0c\u53cc\u811a\u5206\u5f00\u5e76\u4e0e\u80a9\u540c\u5bbd\u3002\u8eab\u4f53\u964d\u4f4e\u81f3\u6df1\u8e72\u59ff\u52bf\uff0c\u518d\u8fdb\u884c\u4fef\u5367\u6491\u59ff\u52bf\uff0c\u5c06\u60a8\u7684\u811a\u5411\u540e\u8e22\u5e76\u5c06\u624b\u653e\u5728\u5730\u9762\u3002\u8df3\u8d77\u5e76\u56de\u5230\u7ad9\u7acb\u59ff\u52bf\u3002<\/li>\n<li><strong>1 \u5206\u949f\u5e73\u677f\u652f\u6491<\/strong>\u2014\u2014\u56db\u80a2\u7740\u5730\u3002\u4f38\u76f4\u60a8\u7684\u624b\u81c2\u548c\u817f\u3002\u4fdd\u6301\u4e0d\u52a8\u3002<\/li>\n<li><strong>1 \u5206\u949f\u9760\u5899\u8e72<\/strong>\u2014\u2014\u5c06\u8eab\u4f53\u964d\u4f4e\u81f3\u6df1\u8e72\u4f4d\u7f6e\uff0c\u80cc\u90e8\u9760\u5899\u3002\u4fdd\u6301\u4e0d\u52a8\u3002<\/li>\n<\/ul>\n<p>\u6bcf\u9879\u8fd0\u52a8\u4e4b\u95f4\u4f11\u606f\u7ea6 20 \u79d2\u5e76\u91cd\u590d\u5faa\u73af 2\uff0d3 \u6b21\u3002<\/p>\n<p>\u642d\u914d\u65e5\u5e38\u6b65\u884c\u3001\u81ea\u8eab\u4f53\u91cd\u8bad\u7ec3\u548c\u77ed\u6682\u3001\u9ad8\u5f3a\u5ea6\u7684\u6709\u6c27\u8fd0\u52a8\uff0c\u60a8\u6bcf\u5929\u53ef\u4ee5\u8f7b\u677e\u5b8c\u6210 20 \u5206\u949f\u7684\u8fd0\u52a8\u3002\u4f46\u5728\u6267\u884c\u51e0\u5468\u4e4b\u540e\uff0c\u60a8\u53ef\u4ee5\u63d0\u9ad8\u65e5\u5e38\u8fd0\u52a8\u7684\u96be\u5ea6\u3002<\/p>\n<h2>\u4e2d\u5ea6\u8fd0\u52a8\u7684\u8bad\u7ec3\u6280\u5de7<\/h2>\n<p>\u8fd9\u4e2a\u9636\u6bb5\u662f\u5f00\u59cb\u8fdb\u884c\u8010\u529b\u8fd0\u52a8\uff08\u5982\u8dd1\u6b65\uff09\u7684\u597d\u65f6\u673a\u3002\u627e\u5bfb\u60a8\u6240\u5728\u57ce\u5e02\u7684 5 \u516c\u91cc\u6216 10\u516c\u91cc\u9a6c\u62c9\u677e\u6bd4\u8d5b\u5e76\u62a5\u540d\u53c2\u52a0\uff01\u60a8\u4e5f\u53ef\u4ee5\u62a5\u540d\u53c2\u52a0\u5f53\u5730\u7684\u8db3\u7403\u4ff1\u4e50\u90e8\u6216\u52a0\u5165\u5065\u884c\u56e2\u4f53\u3002\u901a\u8fc7\u53c2\u52a0\u4e0d\u540c\u7c7b\u578b\u7684\u6d3b\u52a8\uff0c\u60a8\u5bf9\u8fd0\u52a8\u7684\u70ed\u60c5\u4f1a\u66f4\u52a0\u6301\u4e45\u3002<\/p>\n<p>\u5982\u679c\u60a8\u60f3<a href=\"https:\/\/askthescientists.com\/strength-vs-cardio\/\">\u9996\u6b21\u5c1d\u8bd5\u91cd\u91cf\u8bad\u7ec3<\/a>\uff0c\u8bf7\u627e\u5230\u5408\u9002\u7684\u5065\u8eab\u623f\u5e76\u8003\u8651\u5728\u521a\u5f00\u59cb\u65f6\u4e0e\u8ba4\u8bc1\u7684\u79c1\u4eba\u6559\u7ec3\u8fdb\u884c\u8bad\u7ec3\u3002\u4ed6\u4eec\u4f1a\u5e2e\u52a9\u60a8\u5b66\u4e60\u8fdb\u884c\u5404\u79cd\u8fd0\u52a8\u7684\u6b63\u786e\u65b9\u5f0f\u3002\u5982\u679c\u60a8\u5df2\u6709\u529b\u91cf\u8bad\u7ec3\u7684\u57fa\u7840\uff0c\u5728\u91cd\u65b0\u5f00\u59cb\u8bad\u7ec3\u65f6\u8bf7\u8bb0\u5f97\u4ee5\u4e0b\u7684\u6280\u5de7\uff1a<\/p>\n<ul>\n<li>\u5728\u6bcf\u6b21\u8bad\u7ec3\u524d\u8bf7\u8fdb\u884c\u7ea6 5 \u5206\u949f\u7684\u6709\u6c27\u8fd0\u52a8\u70ed\u8eab<\/li>\n<li>\u6df1\u8e72\u3001\u786c\u4e3e\u548c\u5f15\u4f53\u5411\u4e0a\u7b49\u590d\u5408\u8bad\u7ec3\u662f\u6700\u91cd\u8981\u7684<\/li>\n<li>\u5728\u6700\u521d\u7684\u51e0\u5468\u5185\uff0c\u6bcf\u6b21\u8fdb\u884c 2\uff0d3 \u7ec4\uff0c\u6bcf\u7ec4 10\uff0d12 \u6b21\uff0c\u9009\u62e9\u8f83\u8f7b\u7684\u91cd\u91cf\u76f4\u5230\u60a8\u80fd\u591f\u6b63\u786e\u65e0\u8bef\u5730\u6267\u884c\u52a8\u4f5c<span style=\"text-decoration: line-through;\">\u3002<\/span><\/li>\n<li>\u5728\u4e00\u5f00\u59cb\u65f6\uff0c\u8bf7\u9650\u5236\u60a8\u7684\u590d\u5408\u8bad\u7ec3\u6570\u91cf<span style=\"text-decoration: line-through;\">\u3002<\/span><\/li>\n<li>\u5728\u8fdb\u884c\u81ea\u7531\u91cd\u91cf\u8bad\u7ec3\u65f6\uff0c\u8bf7\u786e\u8ba4\u6709\u4e13\u4eba\u8f85\u52a9<\/li>\n<\/ul>\n<p>\u5f53\u60a8\u9002\u5e94\u5f3a\u5ea6\u548c\u57fa\u7840\u540e\uff0c\u60a8\u53ef\u4ee5\u642d\u914d\u8f85\u52a9\u52a8\u4f5c\u6765\u8bad\u7ec3\u4e0d\u540c\u7684\u808c\u8089\u3002\u60a8\u4e5f\u53ef\u4ee5\u5f00\u59cb\u589e\u52a0\u60a8\u4e3e\u91cd\u7684\u91cd\u91cf\u3002\u5f53\u60a8\u529b\u91cf\u589e\u5f3a\u65f6\uff0c\u60a8\u5c06\u51cf\u5c11\u91cd\u590d\u52a8\u4f5c\u7684\u6b21\u6570\u5e76\u589e\u52a0\u8bad\u7ec3\u65f6\u7684\u91cd\u91cf\u3002<\/p>\n<h2>\u5982\u4f55\u5feb\u901f\u5851\u9020\u826f\u597d\u7684\u4f53\u6001<\/h2>\n<p>\u6210\u529f\u6ca1\u6709\u6377\u5f84\uff0c\u4f46\u5728\u5065\u8eab\u65b9\u9762\u5e76\u4e0d\u5b8c\u5168\u6b63\u786e\u3002\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3\uff08HIIT\uff09\u5df2\u88ab\u8bc1\u660e\u6bd4\u8d77\u5176\u5b83\u8bad\u7ec3\u65b9\u6cd5\uff0c\u80fd\u66f4\u5feb\u5730\u5e2e\u52a9\u60a8\u5851\u9020\u826f\u597d\u4f53\u6001\u3002<\/p>\n<p>\u6b64\u9879\u8fd0\u52a8\u7684\u4e3b\u8981\u6982\u5ff5\u662f\u60a8\u201c\u51b2\u523a\u201d\u6216\u5728\u77ed\u671f\u95f4\u5185\u5feb\u901f\u8fdb\u884c\u4e00\u8fde\u4e32\u7684\u7b80\u5355\u52a8\u4f5c\uff0c\u7136\u540e\u91cd\u590d\u6b64\u5faa\u73af 4\uff0d6 \u6b21\u3002<\/p>\n<p>\u6216\u8bb8 HIIT \u542c\u8d77\u6765\u6709\u4e9b\u4ee4\u4eba\u611f\u5230\u5bb3\u6015\uff0c\u4f46\u5176\u5b9e\u5b83\u5728\u5f3a\u5ea6\u4e0a\u6709\u76f8\u5f53\u5927\u7684\u53d8\u5316\u7a7a\u95f4\u3002\u5b83\u4e5f\u53ef\u4ee5\u901a\u8fc7\u4efb\u4f55\u7c7b\u578b\u7684\u6709\u6c27\u8fd0\u52a8\u6765\u5b8c\u6210\uff0c\u5982\u8dd1\u6b65\u3001\u722c\u697c\u68af\u3001\u5212\u8239\u7b49\u3002<\/p>\n<p>\u5047\u8bbe\u60a8\u662f\u4e00\u540d\u6b63\u5728\u8fdb\u884c\u98de\u8f6e\u8f66\u57f9\u8bad\u7684\u8f66\u624b\u3002\u60a8\u7684 HIIT \u8bad\u7ec3\u53ef\u4ee5\u4ece 30 \u79d2\u5168\u529b\u8e6c\u8f66\u5f00\u59cb\uff0c\u518d\u642d\u914d\u7f13\u6162\u8e6c\u8f66 1 \u5206\u949f\u3002\u91cd\u590d\u4e94\u6b21\u3002\u5c06 HIIT \u4e0e\u60a8\u7684\u57f9\u8bad\u7ed3\u5408\u80fd\u5e2e\u52a9\u60a8\u5728\u77ed\u77ed\u51e0\u5206\u4e2d\u5185\u6709\u6548\u5730\u63d0\u9ad8\u60a8\u7684\u5065\u8eab\u8fdb\u5ea6\u3002<\/p>\n<p>HIIT \u7684\u76ca\u5904\uff1a<\/p>\n<ul>\n<li>\u71c3\u70e7\u5927\u91cf\u5361\u8def\u91cc<\/li>\n<li>\u589e\u52a0\u65b0\u9648\u4ee3\u8c22\u7387<\/li>\n<li>\u6539\u5584\u8017\u6c27\u91cf<\/li>\n<li>\u63d0\u9ad8\u6709\u6c27\u548c\u65e0\u6c27\u4ee3\u8c22\u80fd\u529b<\/li>\n<li>\u80fd\u4ea7\u751f\u4e0e\u53cc\u500d\u9002\u5ea6\u8fd0\u52a8\u76f8\u4f3c\u7684\u76ca\u5904<\/li>\n<\/ul>\n<p>\u867d\u7136 HIIT \u8bad\u7ec3\u4e3b\u8981\u4e13\u6ce8\u5728\u6709\u6c27\u5065\u8eab\uff0c\u4f46\u4e5f\u53ef\u4ee5\u5e94\u7528\u5728\u4e3e\u91cd\u3002\u9009\u62e9\u590d\u5408\u52a8\u4f5c\u3001\u7f29\u77ed\u4f11\u606f\u65f6\u95f4\u5e76\u642d\u914d\u4e00\u4e9b\u9ad8\u5f3a\u5ea6\u7684\u6709\u6c27\u8fd0\u52a8\u6765\u7ed3\u5408 HIIT \u548c\u529b\u91cf\u3002<\/p>\n<h2>\u6062\u590d\u826f\u597d\u4f53\u6001\u6c38\u4e0d\u5acc\u8fdf<\/h2>\n<p>\u65e0\u987b\u6000\u7591\uff0c\u60a8\u80fd\u4ece\u8fd0\u52a8\u4e2d\u83b7\u5f97\u5404\u79cd<a href=\"https:\/\/askthescientists.com\/exercise-cellular-health\/\">\u751f\u7406\u76ca\u5904<\/a>\uff0c\u800c\u60a8\u7684\u57fa\u56e0\u4e5f\u4f1a\u53d1\u751f\u53d8\u5316\u3002\u6709\u8d85\u8fc7 3,000 \u4e2a\u57fa\u56e0\u5728\u4eba\u4eec\u6709\u8fd0\u52a8\u4e0e\u5c11\u6d3b\u52a8\u7684\u808c\u8089\u4e2d\u4ea7\u751f\u4e0d\u540c\u53cd\u5e94\u3002\u5728 <em>PLOS Genetics<\/em> \u4e0a\u7684\u4e00\u9879\u7814\u7a76\u53d1\u8868\u6d4b\u91cf\u8fd0\u52a8\u5bf9\u8fd9\u4e9b\u57fa\u56e0\u53d8\u5316\u7684\u5f71\u54cd\u3002<\/p>\n<p>\u7814\u7a76\u4eba\u5458\u82b1\u4e86\u4e09\u4e2a\u6708\u7684\u65f6\u95f4\uff0c\u4f7f\u7528\u817f\u90e8\u4f38\u5c55\u673a\u6765\u8bad\u7ec3\u6bcf\u4f4d\u7814\u7a76\u53c2\u4e0e\u8005\u7684\u4e00\u6761\u817f\uff0c\u53e6\u4e00\u6761\u817f\u5219\u6ca1\u6709\u8bad\u7ec3\u3002\u4e4b\u540e\uff0c\u7814\u7a76\u53c2\u4e0e\u8005\u4ece\u57f9\u8bad\u4e2d\u4f11\u606f\u4e86 9 \u4e2a\u6708\u3002\u5f53\u4ed6\u4eec\u518d\u6b21\u53c2\u52a0\u8bad\u7ec3\uff0c\u4e24\u53ea\u811a\u83b7\u5f97\u4e00\u6837\u7684\u8bad\u7ec3\uff0c\u518d\u8fdb\u884c\u6700\u7ec8\u7684\u6d4b\u8bd5\u3002<\/p>\n<p>\u7ed3\u679c\u663e\u793a\uff0c9 \u4e2a\u6708\u524d\u8bad\u7ec3\u7684\u817f\u770b\u8d77\u6765\u4e0e\u65b0\u8bad\u7ec3\u7684\u817f\u51e0\u4e4e\u76f8\u540c\u3002<\/p>\n<p>\u4f5c\u8005\u7528\u4e0d\u540c\u7684\u65b9\u5f0f\u6765\u5206\u6790\u7ed3\u679c\u3002\u5f88\u660e\u663e\u8fd0\u52a8\u80fd\u523a\u6fc0\u5065\u5eb7\u7684\u57fa\u56e0\u53d8\u5316\uff0c\u800c\u60a8\u5fc5\u987b\u575a\u6301\u8fd0\u52a8\u624d\u80fd\u7ef4\u6301\u8fd9\u4e9b\u76ca\u5904\u3002\u4ed6\u4eec\u4e5f\u8868\u793a\u4e45\u5750\u4e0d\u52a8\u7684\u4eba\u53ef\u4ee5\u4ece\u8fd0\u52a8\u4e2d\u83b7\u5f97\u4e0e\u6301\u7eed\u8fd0\u52a8\u4e4b\u4eba\u76f8\u540c\u7684\u76ca\u5904\u3002<\/p>\n<p>\u65e0\u8bba\u60a8\u5df2\u79bb\u5f00\u5065\u8eab\u623f 6 \u4e2a\u6708\u6216\u662f 10 \u5e74\uff0c\u6062\u590d\u826f\u597d\u4f53\u6001\u5e76\u57f9\u517b\u56fa\u5b9a\u7684\u5065\u5eb7\u4e60\u60ef\u6c38\u4e0d\u5acc\u8fdf\uff01<\/p>\n<div  class='togglecontainer av-4xkzxv-ed5857509bba8efe73f8df4f32c5d057  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\n<section class='av_toggle_section av-su4xpv-639fc0f7dc61cbd1268badfe1feab9c4'  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:\/\/pubmed.ncbi.nlm.nih.gov\/27657503\/\">\u00a0https:\/\/pubmed.ncbi.nlm.nih.gov\/27657503\/<\/a><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31343521\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/31343521\/<\/a><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30786998\/\">https:\/\/pubmed.ncbi.nlm.nih.gov\/30786998\/<\/a><\/p>\n<\/div><\/div><\/div><\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>80% \u7684\u5317\u7f8e\u6d32\u4eba\u6bcf\u5929\u8fd0\u52a8\u4e0d\u8db3\uff0c\u800c\u8fd9\u4e2a\u95ee\u9898\u5728\u5176\u5b83\u6d32\u4e5f\u53d8\u5f97\u65e5\u76ca\u4e25\u91cd\u3002 \u6bcf\u65e5\u5efa\u8bae\u7684\u8fd0\u52a8\u91cf\u5927\u7ea6\u662f 20 \u5206\u949f\u3002\u4ee5\u4e0b\u662f\u89c4\u5f8b\u8fd0\u52a8\u7684\u5065\u5eb7\u76ca\u5904\uff1a \u6709\u52a9\u4e8e\u4f53\u91cd\u7ba1\u7406 \u652f\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7 \u6709\u52a9\u4e8e\u8eab\u4f53\u63a7\u5236\u8840\u7cd6\u6c34\u5e73 \u652f\u6301\u5fc3\u7406\u5065\u5eb7\u548c\u5fc3\u60c5 \u52a0\u5f3a\u9aa8\u9abc\u548c\u808c\u8089 \u6539\u5584\u7761\u7720\u54c1\u8d28 \u5ef6\u5e74\u76ca\u5bff \u4e3a\u4e86\u4f53\u9a8c\u8fd9\u4e9b\u5065\u5eb7\u76ca\u5904\uff0c\u6211\u4eec\u4e4b\u4e2d\u6709\u8bb8\u591a\u4eba\u5c1d\u8bd5\u5c06\u8fd0\u52a8\u878d\u5165\u65e5\u5e38\u751f\u6d3b\u4e2d\u3002\u7136\u800c\u8981\u5728\u5fd9\u788c\u7684\u751f\u6d3b\u4e2d\u4f18\u5148\u8003\u91cf\u5065\u5eb7\u5e76\u975e\u6613\u4e8b\u3002\u6709\u65f6\u5019\u4f1a\u56e0\u8eab\u4f53\u53d7\u4f24\u3001\u6362\u65b0\u5de5\u4f5c\u3001\u7167\u987e\u65b0\u751f\u513f\u6216\u751f\u6d3b\u7684\u6539\u53d8\u800c\u8feb\u4f7f\u60a8\u6682\u7f13\u65e5\u5e38\u8fd0\u52a8\u3002\u6211\u4eec\u90fd\u66fe\u6709\u8fc7\u7c7b\u4f3c\u7684\u7ecf\u9a8c\u3002\u5728\u60a8\u9605\u8bfb\u8fd9\u7bc7\u6587\u7ae0\u7684\u540c\u65f6\uff0c\u60a8\u53ef\u80fd\u4e5f\u5728\u601d\u8003\u6709\u4ec0\u4e48\u66f4\u597d\u7684\u65b9\u5f0f\u6765\u91cd\u65b0\u5c55\u5f00\u60a8\u7684\u8fd0\u52a8\u4e60\u60ef\u3002 \u597d\u6d88\u606f\u662f\u60a8\u80fd\u901a\u8fc7\u8bb8\u591a\u65b9\u6cd5\u6765\u6062\u590d\u826f\u597d\u4f53\u6001\u3002 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