{"id":31725,"date":"2019-02-04T08:00:16","date_gmt":"2019-02-04T15:00:16","guid":{"rendered":"https:\/\/askthescientists.com\/?p=31725"},"modified":"2022-07-21T14:09:16","modified_gmt":"2022-07-21T20:09:16","slug":"strength-vs-cardio","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/strength-vs-cardio\/","title":{"rendered":"\u808c\u529b\u8a13\u7df4\u8207\u6709\u6c27\u904b\u52d5\uff1a\u5982\u4f55\u5efa\u7acb\u5065\u8eab\u8a08\u756b"},"content":{"rendered":"<span style=\"text-decoration: underline;\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-31694\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-835x418.jpg\" alt=\"\" width=\"835\" height=\"418\" srcset=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951.jpg 835w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-400x200.jpg 400w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-768x384.jpg 768w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-705x353.jpg 705w, https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Workout-ready-AdobeStock_191448951-450x225.jpg 450w\" sizes=\"(max-width: 835px) 100vw, 835px\" \/><\/span>\r\n\u518d\u6b21\u7a7f\u4e0a\u60a8\u7684\u820a\u725b\u4ed4\u8932\uff0c\u53c3\u52a0\u60a8\u9858\u671b\u6e05\u55ae\u88e1\u7684\u90a3\u5834\u7af6\u8cfd\uff0c\u8207\u5b69\u5b50\u548c\u5b6b\u5b50\u5011\u8ffd\u9010\u5b09\u6232\uff0c\u6216\u8005\u53ef\u80fd\u53ea\u662f\u4e0d\u60f3\u5728\u722c\u6a13\u68af\u5f8c\u6c23\u5598\u5653\u5653\uff1b\u7121\u8ad6\u60a8\u7684\u76ee\u6a19\u662f\u4ec0\u9ebc\uff0c\u90fd\u6709<a href=\"https:\/\/askthescientists.com\/zh-hant\/fitness-quiz\/\">\u5f88\u591a\u8b93\u60a8\u7684\u8eab\u9ad4\u52d5\u8d77\u4f86<\/a>\u7684\u52d5\u6a5f\u3002\r\n\r\n\u800c\u8981\u8b93\u60a8\u7684\u8eab\u9ad4\u904b\u52d5\u4e5f\u6709\u8a31\u591a\u4e0d\u540c\u7684\u65b9\u6cd5\u3002\u4f46\u662f\u60a8\u8a72\u600e\u9ebc\u52d5\uff1f\u52d5\u591a\u5c11\u624d\u5920\u5462\uff1f\u9084\u6709\u5f37\u5ea6\u3001\u6b21\u6578\u548c\u904b\u52d5\u985e\u578b\uff08\u808c\u529b\u8a13\u7df4\u8207\u6709\u6c27\u904b\u52d5\uff09\u8981\u8003\u616e\u3002\u597d\u591a\u554a\uff01\u56e0\u6b64\uff0c\u96e3\u602a\u60a8\u8981\u627e\u5230\u300c\u6b63\u78ba\u300d\u7684\u65b9\u5f0f\u6703\u90a3\u9ebc\u96e3\u4e86\u3002\r\n\r\n\u7136\u5f8c\u9084\u6709\u5404\u7a2e\u85c9\u53e3\u3002\u5728\u6df1\u5165\u7814\u7a76\u5982\u4f55\u904b\u52d5\u4e4b\u524d\uff0c\u5148\u597d\u597d\u7814\u7a76\u9019\u4e9b\u5e38\u898b\u554f\u984c\uff0c\u4f86\u89e3\u6c7a\u4e00\u4e9b\u969c\u7919\u3002\r\n<ul>\r\n 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href=\"https:\/\/askthescientists.com\/zh-hant\/fitness-travel\/\">\u7576\u60a8\u7279\u5225\u5fd9\u788c\u7684\u6642\u5019\uff0c\u9019\u4e9b\u96f6\u661f\u4f46\u5c08\u6ce8\u7684\u904b\u52d5\u6bd4\u4e00\u5929\u4e45\u5750\u4f86\u5f97\u597d\u592a\u591a\uff0c\u751a\u81f3\u6bd4\u4e00\u6b21\u8f03\u9577\u6642\u9593\u7684\u935b\u7149\u9084\u6709\u7528<\/a>\u3002<\/li>\r\n 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\t<li><em>\u6211\u662f\u5065\u8eab\u65b0\u624b\u3001\u90a3\u4e9b\u91cd\u91cf\u5668\u6750\u4e5f\u8b93\u6211\u89ba\u5f97\u975e\u5e38\u6050\u61fc\u3002\u6211\u9084\u80fd\u7528\u4ec0\u9ebc\u65b9\u6cd5\u935b\u934a\u808c\u529b\uff1f<\/em>\u96d6\u7136\u808c\u529b\u8a13\u7df4\u662f\u589e\u5f37\u808c\u8089\u548c\u6574\u9ad4\u8eab\u9ad4\u529b\u91cf\u7684\u597d\u65b9\u6cd5\uff0c\u4f46\u662f\u9084\u6709\u5176\u5b83\u65b9\u6cd5\u53ef\u4ee5\u9054\u5230\u76f8\u540c\u76ee\u6a19\u3002\u5229\u7528\u60a8\u7684\u9ad4\u91cd\u5c31\u5920\u4e86\uff08\u8003\u616e\uff1a\u52d5\u529b\u745c\u4f3d\uff09\uff0c\u4f46\u5982\u679c\u60a8\u60f3\u984d\u5916\u591a\u52a0\u4e00\u9ede\u91cd\u91cf\u7684\u8a71\uff0c\u53ef\u4ee5\u8003\u616e\u7528\u963b\u529b\u5e36\u4f86\u9032\u884c\u963b\u529b\u8a13\u7df4\u3002\u9019\u662f\u5728\u4e0d\u7528\u5927\u91cf\u8a2d\u5099\u4e0b\u7684\u4e00\u500b\u5f88\u597d\u7684\u65b9\u6cd5\u3002<\/li>\r\n 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href=\"https:\/\/askthescientists.com\/zh-hant\/weight-management-quiz\/\">\u7dad\u6301\u9ad4\u91cd\u548c\u4e00\u822c\u5065\u5eb7\u7684\u6700\u4f4e\u8981\u6c42<\/a>\u3002\u5982\u679c\u60a8\u7684\u76ee\u6a19\u662f\u6e1b\u91cd\u6216\u589e\u52a0\u808c\u8089\uff0c\u90a3\u53ef\u80fd\u9700\u8981\u66f4\u591a\u7279\u5b9a\u935b\u7149\u3002\u6240\u4ee5\uff0c\u8b93\u6211\u5011\u5206\u5225\u89e3\u6790\u4e00\u4e0b\u808c\u529b\u8a13\u7df4\u8207\u6709\u6c27\u904b\u52d5\uff0c\u4ee5\u4fbf\u771f\u6b63\u4e86\u89e3\u5b83\u5011\u7684\u4f5c\u7528\u3002\u7136\u5f8c\uff0c\u60a8\u5c31\u53ef\u4ee5\u53bb\u767c\u6398\u7d50\u5408\u808c\u529b\u8207\u6709\u6c27\u904b\u52d5\u4f5c\u7232\u65e5\u5e38\u935b\u7149\u7684\u597d\u8655\u3002\r\n<h2><strong>\u808c\u529b\u8a13\u7df4<\/strong><\/h2>\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-31683\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Weight-trainingAdobeStock_221653382.jpg\" alt=\"\" width=\"400\" height=\"240\" \/>\r\n\r\n\u5982\u679c\u4e00\u9805\u6d3b\u52d5\u9700\u8981\u4ed8\u51fa\u5f88\u5927\u52aa\u529b\u4f86\u935b\u7149\u60a8\u8eab\u9ad4\u7684\u4e3b\u8981\u808c\u7fa4\uff08\u817f\u3001\u6838\u5fc3\u3001\u80a9\u8180\u3001\u624b\u81c2\uff09\uff0c\u90a3\u9ebc\u9019\u7a2e\u6d3b\u52d5\u5c31\u7b97\u662f\u808c\u529b\u8a13\u7df4\u3002\u96d6\u7136\u6709\u6c27\u904b\u52d5\u6703\u5efa\u8b70\u6bcf\u6b21\u505a\u4e00\u6bb5\u6642\u9593\uff0c\u4f46\u808c\u529b\u8a13\u7df4\u537b\u6c92\u6709\u985e\u4f3c\u7684\u8981\u6c42\u3002\u76f8\u53cd\u5730\uff0c\u60a8\u61c9\u8a72\u6301\u7e8c\u935b\u7149\u60a8\u7684\u808c\u8089\u2014\u904b\u7528\u963b\u529b\u3001\u5668\u68b0\u6216\u91cd\u91cf\u5668\u6750\uff0c\u76f4\u5230\u96e3\u4ee5\u8ca0\u8377\u7232\u6b62\u3002\u9019\u7a2e\u808c\u8089\u7684\u4e0d\u9069\u5be6\u969b\u4e0a\u5c31\u662f\u5fae\u5c0f\u7684\u808c\u8089\u6495\u88c2\u3002\u70ba\u4e86\u589e\u5f37\u60a8\u7684\u808c\u8089\uff0c\u60a8\u5fc5\u9808\u5148\u5c07\u5b83\u5011\u6495\u88c2\u3002\r\n\r\n\u5e74\u8f15\u4eba\u5e38\u628a\u7126\u9ede\u653e\u5728\u7372\u5f97\u53c8\u5927\u53c8\u660e\u986f\u7684\u808c\u8089\uff0c\u4ee5\u589e\u52a0\u8eab\u9ad4\u7684\u5438\u5f15\u529b\u3002\u4f46\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\uff0c\u808c\u529b\u8b8a\u5f97\u4e0d\u90a3\u9ebc\u548c\u5916\u8868\u6709\u95dc\uff0c\u800c\u662f\u7528\u4f86\u4fdd\u6301\u5b89\u5168\u548c\u7368\u7acb\u7684\u529f\u80fd\u3002\u808c\u5c11\u75c7\u8207\u5e74\u9f61\u589e\u9577\u6709\u95dc\u7684\u808c\u8089\u6d41\u5931\uff1b30\u6b72\u4ee5\u5f8c\uff0c\u6210\u5e74\u4eba\u6bcf\u5341\u5e74\u5e73\u5747\u6703\u5931\u53bb4%\u7684\u808c\u8089\u91cf\u3002\r\n\r\n\u9577\u5e74\u4fdd\u6301\u808c\u8089\u91cf\u5c07\u5e6b\u52a9\u60a8\u907f\u514d\u53d7\u50b7\u3001\u4fdd\u6301\u6d3b\u52d5\u529b\u3001\u4e26\u5728\u4e0d\u9700\u5e6b\u52a9\u7684\u60c5\u6cc1\u4e0b\u4eab\u53d7\u96a8\u610f\u6d3b\u52d5\u3002\u4e8b\u5be6\u4e0a\uff0c\u4e00\u65e6\u7f79\u60a3\u4e86\u808c\u5c11\u75c7\uff0c\u9aa8\u6298\u548c\u5176\u5b83\u50b7\u5bb3\u7684\u98a8\u96aa\u5c31\u6703\u986f\u8457\u589e\u52a0\u3002\r\n\r\n\u808c\u529b\u8a13\u7df4\u4e0d\u50c5\u5c0d\u65bc\u935b\u7149\u808c\u8089\u5f88\u91cd\u8981\uff0c\u800c\u4e14\u5c0d\u65bc\u589e\u52a0\u9aa8\u9abc\u5f37\u5ea6\u4e5f\u5f88\u91cd\u8981\u3002\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\uff0c\u5169\u8005\u90fd\u8b8a\u5f97\u975e\u5e38\u91cd\u8981\u3002\u88ab\u524a\u5f31\u7684\u9aa8\u9abc\u8f03\u5bb9\u6613\u9aa8\u6298\uff0c\u9019\u4e9b\u9aa8\u6298\u5e38\u767c\u751f\u5728\u81c0\u90e8\u3001\u810a\u67f1\u6216\u624b\u8155\u3002\u597d\u6d88\u606f\u662f\uff0c\u904b\u52d5\uff08\u7279\u5225\u662f\u4ee5\u808c\u529b\u8a13\u7df4\uff09\u53ef\u4ee5<a href=\"https:\/\/askthescientists.com\/zh-hant\/bone-health\/\">\u589e\u5f37\u60a8\u7684\u9aa8\u9abc<\/a>\u3002\r\n\r\n\u4f46\u9019\u4f3c\u4e4e\u548c\u4e00\u822c\u5e38\u8b58\u76f8\u6096\u3002\u8ca0\u91cd\u611f\u89ba\u50cf\u662f\u4e00\u7a2e<em>\u6298\u65b7<\/em>\u9aa8\u982d\u7684\u65b9\u6cd5\uff0c\u5176\u5be6\u4e0d\u662f\u9019\u6a23\u7684\uff01\u4e8b\u5be6\u4e0a\uff0c\u627f\u91cd\uff08\u7121\u8ad6\u662f\u60a8\u8eab\u9ad4\u81ea\u8eab\u7684\u91cd\u91cf\u9084\u662f\u984d\u5916\u6dfb\u52a0\u7684\u6297\u529b\uff09\u90fd\u6703\u6e1b\u7de9\u9aa8\u8cea\u6d41\u5931\uff0c\u751a\u81f3\u53ef\u4ee5\u91cd\u5efa\u9aa8\u8cea\u3002\u808c\u529b\u8a13\u7df4\u6642\u65bd\u52a0\u5728\u9aa8\u9abc\u4e0a\u7684\u58d3\u529b\uff0c\u57fa\u672c\u4e0a\u6703\u6d3b\u5316\u8ca0\u8cac\u9aa8\u9abc\u5efa\u9020\u7684\u7d30\u80de\u3002\r\n\r\n\u60a8\u6709\u4e00\u4e9b\u7406\u7531\u99ac\u4e0a\u958b\u59cb\u808c\u529b\u8a13\u7df4\uff0c\u4f46\u8a72\u5f9e\u54ea\u5152\u958b\u59cb\u5462\uff1f\u7406\u8ad6\u4e0a\u4f86\u8aaa\uff0c\u8209\u91cd\u807d\u8d77\u4f86\u5f88\u7c21\u55ae\uff0c\u4f46\u9078\u9805\u9084\u662f\u5f88\u591a\u3002\u9019\u6703\u8b93\u4eba\u96e3\u4ee5\u9078\u64c7\u4e26\u5be7\u9858\u5805\u6301\u8001\u8def\u7dda\u3002\u4ed4\u7d30\u95b1\u8b80\u4e0b\u8868\uff0c\u4f7f\u7528\u8868\u5185\u7684\u5404\u7a2e\u65b9\u6cd5\u4f86\u935b\u7149\u8eab\u9ad4\u7684\u808c\u8089\u3002\r\n<table width=\"630\">\r\n<tbody>\r\n<tr>\r\n<td width=\"82\"><\/td>\r\n<td width=\"180\"><strong>\u65b9\u6cd5<\/strong><\/td>\r\n<td width=\"85\"><strong>\u7bc4\u4f8b<\/strong><\/td>\r\n<td width=\"102\"><strong>\u935b\u7149\u7684<\/strong><strong>\u808c\u8089\u90e8\u4f4d<\/strong><\/td>\r\n<td width=\"182\"><strong>\u5176\u5b83\u63d0\u793a<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td width=\"82\"><strong>\u6df1\u8e72<\/strong><\/td>\r\n<td width=\"180\">\u5c07\u69d3\u9234\u653e\u5728\u80a9\u8180\u4e0a\u3002\u633a\u80f8\uff0c\u5169\u8173\u6253\u958b\u8207\u81c0\u90e8\u540c\u5bec\uff0c\u81c0\u90e8\u5411\u5f8c\u63a8\u5f80\u4e0b\u5750\uff0c\u5c31\u50cf\u8981\u5750\u5728\u6905\u5b50\u4e0a\u3002\u91cd\u91cf\u653e\u5728\u8173\u8ddf\uff0c\u5f80\u4e0b\u5750\uff0c\u819d\u84cb\u4e0d\u8981\u8d85\u904e\u8173\u5c16\u3002\u7ad9\u8d77\u4f86\u6642\u8981\u904b\u7528\u81c0\u808c\u7684\u529b\u91cf\u3002<\/td>\r\n<td width=\"85\">3\u7d44\uff0c\u6bcf\u7d4410\u6b21\u6df1\u8e72\u00a0\u808c\u529b\u63d0\u5347\u5f8c\u53ef\u4ee5\u589e\u52a0\u6b21\u6578\u548c\/\u6216\u7d44\u6578\u3002\u00a0\u808c\u529b\u63d0\u5347\u5f8c\uff0c\u53ef\u4ee5\u6162\u6162\u589e\u52a0\u8ca0\u91cd\u3002<\/td>\r\n<td width=\"102\"><em>\u81c0\u5927\u808c<\/em>\u548c<em>\u81c0\u4e2d\u808c<\/em>\u3001\u5927\u817f\u5f8c\u808c\u3001\u80a1\u56db\u982d\u808c<\/td>\r\n<td width=\"182\">\u5169\u817f\u8ddd\u96e2\u8207\u80a9\u540c\u5bec\uff0c\u5c08\u6ce8\u5728\u4e0d\u540c\u7684\u808c\u8089\u7fa4\u3002\u5c07\u8173\u5c16\u5411\u5916\u6253\u958b\u6709\u52a9\u65bc\u5728\u4e0b\u8e72\u6642\u727d\u52d5\u5230\u5927\u817f\u5167\u5074\u808c\u8089\u3002<\/td>\r\n<\/tr>\r\n<tr>\r\n<td width=\"82\"><strong>\u786c\u8209<\/strong><\/td>\r\n<td width=\"180\">\u5c07\u69d3\u9234\uff08\u53ef\u9078\u64c7\u8981\u4e0d\u8981\u52a0\u91cd\u91cf\uff09\u653e\u5728\u8173\u524d\u3002\u633a\u80f8\uff0c\u5169\u8173\u6253\u958b\u8207\u81c0\u90e8\u540c\u5bec\uff0c\u958b\u59cb\u5f4e\u66f2\u819d\u84cb\u76f4\u5230\u96d9\u624b\u63e1\u4f4f\u69d3\u9234\u3002\u624b\u81c2\u61c9\u5728\u5927\u817f\u5916\u5074\uff0c\u4ee5\u4fbf\u63e1\u7dca\u3002\u7dca\u63e1\u69d3\u9234\u67b6\uff0c\u4fdd\u6301\u4e0b\u80cc\u5e73\u76f4\uff0c\u7528\u80a9\u8180\u7684\u529b\u91cf\u5411\u4e0a\u62c9\u8d77\u69d3\u9234\u3002\u7576\u60a8\u5411\u4e0a\u633a\u7acb\u6642\uff0c\u5c07\u91cd\u91cf\u4fdd\u6301\u5728\u8173\u8ddf\u4e0a\u3002\u7ad9\u8d77\u4f86\u633a\u76f4\u6642\u8981\u904b\u7528\u81c0\u808c\u7684\u529b\u91cf\u3002<\/td>\r\n<td width=\"85\">3\u7d44\uff0c\u6bcf\u7d4410\u6b21\r\n\r\n<span style=\"font-family: inherit; font-size: inherit;\">\u808c\u529b\u63d0\u5347\u5f8c\u53ef\u4ee5\u589e\u52a0\u6b21\u6578\u548c\/\u6216\u7d44\u6578\u3002\u00a0<\/span>\r\n\r\n\u808c\u529b\u63d0\u5347\u5f8c\uff0c\u53ef\u4ee5\u6162\u6162\u589e\u52a0\u91cd\u91cf\u3002<\/td>\r\n<td width=\"102\"><em>\u8c4e\u810a\u808c<\/em>\uff08\u4e0b\u80cc\uff09\uff0c<em>\u81c0\u5927\u808c<\/em>\uff0c\u80a1\u56db\u982d\u808c\uff0c\u5927\u817f\u5f8c\u808c<\/td>\r\n<td width=\"182\">\u60a8\u53ef\u4ee5\u6839\u64da\u559c\u597d\uff0c\u7528\u5169\u500b\u555e\u9234\u6216\u4e00\u500b\u58fa\u9234\u4ee3\u66ff\u69d3\u9234\u3002<\/td>\r\n<\/tr>\r\n<tr>\r\n<td width=\"82\"><strong>\u56fa\u5b9a\u5f0f\u524d\u8de8\u5f13\u6b65<\/strong><\/td>\r\n<td width=\"180\">\u5411\u524d\u8de8\u4e00\u6b65\uff0c\u6b65\u5e45\u70ba\u8eab\u9ad4\u4e0b\u6c88\u6642\u5169\u500b\u819d\u84cb\u5747\u80fd\u544890\u5ea6\u5f4e\u66f2\u3002\u524d\u8173\u61c9\u8a72\u5b8c\u5168\u7a69\u5b9a\u8e0f\u5728\u5730\u677f\u4e0a\uff0c\u5f8c\u8173\u8173\u8dbe\u8457\u5730\u3002\u524d\u819d\u84cb\u5f4e\u66f2\u6642\u4e0d\u8d85\u904e\u8173\u5c16\u3002\u8d77\u8eab\u6642\uff0c\u524d\u817f\u6536\u56de\u5230\u5f8c\u817f\u65c1\u7ad9\u7acb\uff0c\u7136\u5f8c\u63db\u908a\u518d\u4f86\u4e00\u6b21\u3002<\/td>\r\n<td width=\"85\">2\u7d44\uff0c\u6bcf\u7d44\u6bcf\u908a\u5404\u505a10\u6b21\u5f13\u6b65\r\n\r\n\u808c\u529b\u548c\u7a69\u5b9a\u5ea6\u63d0\u5347\u5f8c\u53ef\u4ee5\u589e\u52a0\u6b21\u6578\u548c\/\u6216\u7d44\u6578\u3002\u808c\u529b\u63d0\u5347\u5f8c\uff0c\u53ef\u4ee5\u6162\u6162\u589e\u52a0\u91cd\u91cf\u3002<\/td>\r\n<td width=\"102\"><em>\u81c0\u808c<\/em>\u3001\u5927\u817f\u5f8c\u808c\u3001\u80a1\u56db\u982d\u808c<\/td>\r\n<td width=\"182\">\u9019\u7a2e\u904b\u52d5\u4f7f\u7528\u7684\u808c\u8089\u8207\u6df1\u8e72\u76f8\u540c\uff0c\u4f46\u9700\u8981\u727d\u52d5\u66f4\u591a\u7684\u808c\u8089\u7bc4\u570d\uff0c\u56e0\u6b64\u53ef\u4ee5\u9032\u4e00\u6b65\u4fc3\u9032\u808c\u8089\u767c\u80b2\u3002\u5617\u8a66\u5f8c\u8de8\u7684\u5f13\u6b65\uff08\u5411\u5f8c\u9000\u4e00\u6b65\u800c\u4e0d\u662f\u5411\u524d\u4e00\u6b65\uff09\u6216\u5f13\u6b65\u8d70\uff08\u5169\u817f\u8f2a\u6d41\u5411\u524d\u8de8\u51fa\uff0c\u5411\u524d\u79fb\u52d5\uff09\u4f86\u589e\u9032\u6548\u679c\u3002<\/td>\r\n<\/tr>\r\n<tr>\r\n<td width=\"82\"><strong>\u80a9\u4e0a\u63a8\u8209<\/strong><\/td>\r\n<td width=\"180\">\u5169\u624b\u5404\u63e1\u4f4f\u4e00\u500b\u555e\u9234\uff0c\u8098\u90e8\u5f4e\u66f2\uff0c\u4f7f\u555e\u9234\u8207\u80a9\u90e8\u540c\u9ad8\uff08\u60f3\u50cf\u6bcf\u500b\u555e\u9234\u662f\u4e00\u500b\u98df\u7269\u6258\u76e4\uff0c\u800c\u60a8\u662f\u4e00\u540d\u9910\u5ef3\u670d\u52d9\u751f\uff09\u3002\u6307\u95dc\u7bc0\u671d\u4e0a\uff0c\u624b\u638c\u76f8\u5c0d\u3002\u96d9\u8173\u5206\u958b\u8207\u81c0\u90e8\u540c\u5bec\u4e26\u7565\u5fae\u5f4e\u66f2\u819d\u84cb\uff0c\u5c07\u5411\u4e0a\u63a8\uff0c\u76f4\u5230\u624b\u81c2\u5b8c\u5168\u4f38\u76f4\u3002\u518d\u5c07\u555e\u9234\u964d\u4f4e\u5230\u80a9\u8180\u9ad8\u5ea6\uff0c\u4fdd\u6301\u9ad4\u5074\u548c\u8098\u90e8\u4e4b\u9593\u7684\u8212\u9069\u7a7a\u9593\uff0c\u653e\u9b06\u80a9\u8180\uff08\u4fdd\u6301\u80a9\u8180\u548c\u8033\u6735\u4e4b\u9593\u7684\u8ddd\u96e2\uff09\u3002<\/td>\r\n<td width=\"85\">3\u7d44\uff0c\u6bcf\u7d4410\u6b21\r\n\r\n\u808c\u529b\u63d0\u5347\u5f8c\u53ef\u4ee5\u589e\u52a0\u6b21\u6578\u548c\/\u6216\u7d44\u6578\u3002\u60a8\u808c\u529b\u63d0\u5347\u5f8c\uff0c\u53ef\u4ee5\u6162\u6162\u589e\u52a0\u91cd\u91cf\u3002<\/td>\r\n<td width=\"102\">\u4e09\u89d2\u808c\uff08\u80a9\u8180\uff09\u3001<em>\u659c\u65b9\u808c<\/em>\uff08\u4e0a\u80cc\u90e8\uff09\u3001\u80a9\u80db\u9aa8\u3001\u4e09\u982d\u808c\u3001\u4e8c\u982d\u808c<\/td>\r\n<td width=\"182\">\u9019\u6a23\u505a\u662f\u70ba\u4e86\u62c9\u52d5\u60a8\u7684\u817f\u90e8\u548c\u6838\u5fc3\u808c\u8089\u3002\u5750\u5f0f\u80a9\u4e0a\u63a8\u8209\u5c31\u53ea\u80fd\u935b\u934a\u4e0a\u534a\u8eab\u808c\u8089\u7fa4\u3002\u00a0\u5f35\u958b\u96d9\u81c2\uff0c\u8f49\u52d5\u624b\u8155\uff0c\u4f7f\u624b\u638c\u5411\u524d\uff08\u6307\u95dc\u7bc0\u4ecd\u5411\u4e0a\uff09\u3002\u7576\u60a8\u5b8c\u5168\u4e0a\u8209\u6642\uff0c\u5169\u500b\u555e\u9234\u6703\u4e92\u76f8\u63a5\u89f8\u3002\u9019\u7a2e\u8f03\u5bec\u7684\u63a8\u8209\u6703\u7a0d\u5fae\u523a\u6fc0\u4e0d\u540c\u7684\u808c\u8089\u3002<\/td>\r\n<\/tr>\r\n<tr>\r\n<td width=\"82\"><strong>\u00a0<\/strong>\r\n\r\n<strong>\u4ef0\u81e5\u4e09\u982d\u808c\u4f38\u5c55<\/strong><\/td>\r\n<td width=\"180\">\u624b\u62ff\u5169\u500b\u555e\u9234\u8eba\u5728\u588a\u5b50\u6216\u9577\u51f3\u4e0a\u3002\u5f4e\u66f2\u819d\u84cb\uff0c\u5c07\u555e\u9234\u8209\u5230\u7a7a\u4e2d\uff0c\u4f7f\u624b\u81c2\u5b8c\u5168\u4f38\u5c55\u5230\u80f8\u90e8\u4ee5\u4e0a\uff0c\u555e\u9234\u76f8\u63a5\u89f8\uff08\u624b\u638c\u76f8\u5c0d\uff0c\u6307\u95dc\u7bc0\u671d\u4e0a\uff09\u3002\u4fdd\u6301\u8098\u90e8\u6253\u76f4\uff0c\u5c07\u555e\u9234\u5f80\u4e0b\u671d\u524d\u984d\u65b9\u5411\u79fb\u52d5\u3002\u518d\u5c07\u555e\u9234\u8fd4\u56de\u5230\u8d77\u59cb\u4f4d\u7f6e\u4e26\u91cd\u65b0\u958b\u59cb\u3002<\/td>\r\n<td width=\"85\">3\u7d44\uff0c\u6bcf\u7d448\u6b21\r\n\r\n\u808c\u529b\u63d0\u5347\u5f8c\u53ef\u4ee5\u589e\u52a0\u6b21\u6578\u548c\/\u6216\u7d44\u6578\u3002\u808c\u529b\u63d0\u5347\u5f8c\uff0c\u53ef\u4ee5\u6162\u6162\u589e\u52a0\u91cd\u91cf\u3002<\/td>\r\n<td width=\"102\">\u4e09\u982d\u808c\uff08\u6311\u6230\uff1a\u6838\u5fc3\u548c\u9ad6\u5c48\u808c\uff09<\/td>\r\n<td width=\"182\">\u5982\u679c\u60f3\u8981\u8212\u9069\u4e00\u9ede\uff0c\u60a8\u53ef\u4ee5\u7528\u96d9\u624b\u540c\u8209\u4e00\u500b\u555e\u9234\u505a\u540c\u6a23\u7684\u52d5\u4f5c\uff0c\u5169\u96bb\u624b\u63e1\u4f4f\u4e00\u500b\u555e\u9234\u7684\u5169\u7aef\u3002\u00a0\u5982\u679c\u60a8\u60f3\u6311\u6230\u9032\u968e\u96e3\u5ea6\uff0c\u91dd\u5c0d\u6838\u5fc3\u808c\u7fa4\u505a\u984d\u5916\u8a13\u7df4\uff0c\u8acb\u5c07\u8173\u5f9e\u588a\u5b50\u4e0a\u62ac\u8d77\uff0c\u8b93\u819d\u84cb\u544890\u5ea6\u89d2\u3002\u7576\u60a8\u5c07\u555e\u9234\u671d\u982d\u90e8\u5f80\u4e0b\u79fb\u52d5\u6642\uff0c\u5c07\u96d9\u817f\u4f38\u76f4\uff1b\u518d\u6b21\u62ac\u8d77\u624b\u81c2\u6642\uff0c\u518d\u5c07\u819d\u84cb\u6062\u5fa9\u5230\u5f4e\u66f2\u4f4d\u7f6e\u3002<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<h2><strong>\u6709\u6c27\u8a13\u7df4<\/strong><\/h2>\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-31672\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Trail-running-AdobeStock_239976747.jpg\" alt=\"\" width=\"400\" height=\"240\" \/>\r\n\r\n\u96d6\u7136\u60a8\u53ef\u80fd\u5f88\u719f\u6089\u300c\u6709\u6c27\u8a13\u7df4\uff08cardio training\u6216\u7c21\u7a31cardio\uff09\u300d\u9019\u500b\u540d\u8a5e\uff0c\u4f46\u60a8\u53ef\u80fd\u5f9e\u4f86\u6c92\u6709\u4ed4\u7d30\u60f3\u904e\u5b83\u7684\u51fa\u8655\u3002<a href=\"https:\/\/askthescientists.com\/zh-hant\/cardiovascular-system-overview\/\">cardio\uff08\u5fc3\u81df\uff09\u662f\u300ccardiovascular\uff08\u5fc3\u8840\u7ba1\uff09\u300d\u7684\u7e2e\u5beb<\/a>\uff0c\u56e0\u70ba\u9019\u4e00\u7a2e\u935b\u7149\u662f\u70ba\u4e86\u8981\u5f37\u5316\u60a8\u7684\u5fc3\u81df\u3002\u5b83\u5011\u4e5f\u88ab\u7a31\u70baaerobic\uff0c\u610f\u601d\u662f\u5b83\u9700\u8981\u6c27\u6c23\u4e26\u4e14\u901a\u904e\u5fc3\u81df\u63d0\u9ad8\u5168\u8eab\u7684\u6c27\u6c23\u4f9b\u61c9\u6548\u7387\u3002\r\n\r\n\u6709\u4e86\u9019\u4e9b\u77e5\u8b58\uff0c\u9019\u7a2e\u904b\u52d5\u8207\u5fc3\u81df\u5065\u5eb7\u4e4b\u9593\u7684\u95dc\u4fc2\u5c31\u986f\u800c\u6613\u898b\u4e86\u3002\u6bcf\u5929\u53ea\u970015\u5206\u9418\uff0c\u60a8\u5c31\u53ef\u4ee5\u7dad\u8b77\u5065\u5eb7\u7684\u5fc3\u81df\u3002\u6b64\u5916\uff0c\u6709\u6c27\u904b\u52d5\u5728\u7dad\u6301\u548c\u6e1b\u8f15\u9ad4\u91cd\u65b9\u9762\u767c\u63ee\u8457\u91cd\u8981\u4f5c\u7528\u3002\u4f46\u5728\u6df1\u5165\u4e86\u89e3\u4e4b\u524d\uff0c\u8b93\u6211\u5011\u4f86\u770b\u770b\u60a8\u53ef\u4ee5\u9078\u64c7\u54ea\u4e9b\u4e0d\u540c\u7684\u6709\u6c27\u904b\u52d5\u3002\r\n\r\n\u6240\u6709\u53ef\u4ee5\u8b93\u8eab\u9ad4\u4e3b\u8981\u808c\u8089\u7fa4\u6301\u7e8c\u6709\u7bc0\u594f\u65b9\u5f0f\u904b\u52d5\u7684\u5c31\u662f\u6709\u6c27\u904b\u52d5\u3002\u9019\u7a2e\u904b\u52d5\u53ef\u4ee5\u8b93\u60a8\u7684\u5fc3\u81df\u66f4\u6709\u529b\u8df3\u52d5\u3001\u63d0\u9ad8\u60a8\u7684\u5fc3\u8df3\uff0c\u4e26\u8b93\u60a8\u7684\u547c\u5438\u6bd4\u6b63\u5e38\u6642\u5019\u66f4\u8cbb\u529b\u3002\u6eff\u8db3\u9019\u4e9b\u8981\u6c42\u7684\u6d3b\u52d5\u7bc4\u570d\u5f88\u5ee3\uff0c\u6240\u4ee5\u60a8\u5f88\u5bb9\u6613\u627e\u5230\u559c\u6b61\u7684\u6d3b\u52d5\u3002\u5f9e\u4e00\u7cfb\u5217\u7684\u500b\u4eba\u6d3b\u52d5\u6216<a href=\"https:\/\/askthescientists.com\/zh-hant\/sports\/\">\u9ad4\u80b2\u904b\u52d5<\/a>\u3001\u5718\u9ad4\u6bd4\u8cfd\u6216\u5a1b\u6a02\u6d3b\u52d5\u4e2d\u6311\u9078\uff0c\u8b93\u60a8\u5fc3\u8df3\u52a0\u901f\u3002\r\n<table width=\"624\">\r\n<tbody>\r\n<tr>\r\n<td><strong>\u500b\u4eba<\/strong><\/td>\r\n<td><strong>\u5718\u9ad4<\/strong><strong>\u6bd4\u8cfd<\/strong><\/td>\r\n<td><strong>\u6236\u5916\u5a1b\u6a02<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u6e38\u6cf3<\/td>\r\n<td>\u6c34\u7403<\/td>\r\n<td>\u5065\u884c\u6216\u8d8a\u91ce\u8dd1\u6b65<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u821e\u8e48\u8ab2<\/td>\r\n<td>\u7db2\u7403\uff08\u96d9\u6253\uff09<\/td>\r\n<td>\u5c71\u5730\u6216\u516c\u8def\u81ea\u884c\u8eca<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u91cd\u5ea6\u5712\u85dd\u5de5\u4f5c<\/td>\r\n<td>\u8db3\u7403\u6216\u8170\u65d7\u7f8e\u5f0f\u8db3\u7403<\/td>\r\n<td>\u6ed1\u96ea\u6216\u55ae\u677f\u6ed1\u96ea<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\u5f9e\u4e0a\u8ff0\u7684<a href=\"https:\/\/askthescientists.com\/zh-hant\/meet-definition-optimal-heart-health\/\">\u5fc3\u81df\u4fdd\u5065\u6307\u5357\u4e2d\u9078\u64c7<\/a>\u904b\u52d5\u9805\u76ee\uff0c\u6210\u5e74\u4eba\u81f3\u5c11\u6709\u5169\u7a2e\u9078\u64c7\u3002\u7b2c\u4e00\u662f\u6574\u9031\u9032\u884c150\u5206\u9418\u7684\u4e2d\u5ea6\u6709\u6c27\u904b\u52d5\u3002\u7b2c\u4e8c\u7a2e\u9078\u64c7\u662f\u6bcf\u903175\u5206\u9418\u7684\u5287\u70c8\u6709\u6c27\u904b\u52d5\u3002\u7121\u8ad6\u9078\u64c7\u54ea\u4e00\u7a2e\uff0c\u90fd\u61c9\u8a72\u52a0\u4e0a\u6bcf\u9031\u5169\u5929\u7684\u808c\u529b\u8a13\u7df4\uff0c\u7c21\u55ae\uff08\u9019\u53ea\u8981\u4f7f\u7528\u60a8\u7684\u9ad4\u91cd\u6216\u5176\u5b83\u91cd\u91cf\u5c31\u53ef\u4ee5\u4e86\uff09\u3002\u4e0d\u78ba\u5b9a\u54ea\u4e9b\u904b\u52d5\u5c6c\u65bc\u4e2d\u5ea6\u6216\u5287\u70c8\u7684\u6709\u6c27\u904b\u52d5\u55ce\uff1f\u4e0b\u8868\u53ef\u4ee5\u63d0\u4f9b\u60a8\u4e00\u4e9b\u6982\u5ff5\u3002\r\n<table width=\"624\">\r\n<tbody>\r\n<tr>\r\n<td><strong>\u4e2d\u5ea6\u904b\u52d5\uff08\u6bcf\u9031\u81f3\u5c11<\/strong><strong>150<\/strong><strong>\u5206\u9418<\/strong><strong>)<\/strong><\/td>\r\n<td><strong>\u5287\u70c8\u904b\u52d5\uff08\u6bcf\u9031\u81f3\u5c11<\/strong><strong>75<\/strong><strong>\u5206\u9418\uff09<\/strong><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u5712\u85dd\u5de5\u4f5c\u6216\u5176\u5b83\u5bb6\u52d9<\/td>\r\n<td>\u7db2\u7403<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u5feb\u8d70\uff08\u6642\u901f2.5\u82f1\u91cc\u6216\u4ee5\u4e0a\uff09<\/td>\r\n<td>\u5f80\u8fd4\u6e38\u6cf3<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u6c34\u4e2d\u6709\u6c27\u904b\u52d5<\/td>\r\n<td>\u8dd1\u6b65\u6216\u5065\u884c<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u5728\u5e73\u5730\u9a0e\u81ea\u884c\u8eca\uff08\u6642\u901f\u5c0f\u65bc10\u82f1\u91cc\uff09<\/td>\r\n<td>\u9a0e\u81ea\u884c\u8eca\uff08\u6642\u901f\u5927\u65bc10\u82f1\u91cc\uff09<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\u52d5\u529b\u745c\u73c8<\/td>\r\n<td>\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/pdf\/Physical_Activity_Guidelines_2nd_edition.pdf#page=55\">\u64f7\u53d6\u81eaCDC\u7684\u8eab\u9ad4\u6d3b\u52d5\u6307\u5357<\/a>\r\n\r\n<strong>\u808c\u529b\u8a13\u7df4\u76f8\u8f03\u65bc\u6709\u6c27\u904b\u52d5\uff0c\u6216\u8005\u5169\u8005\u7d50\u5408\u66f4\u6709\u6548\uff1f<\/strong>\u591a\u5e74\u4f86\uff0c\u6709\u8a31\u591a\u904b\u52d5\u71b1\u6f6e\u548c\u6d41\u884c\u7684\u935b\u7149\u9805\u76ee\uff0c\u6709\u4e9b\u4eba\u5247\u662f\u5c0d\u808c\u529b\u8a13\u7df4\u8207\u6709\u6c27\u904b\u52d5\u5404\u6709\u9078\u64c7\u3002\u9019\u4e9b\u90fd\u6709\u5145\u5206\u7406\u7531\u55ce\uff1f\u4e00\u9ede\u4e5f\u6c92\u6709\uff0c\u9664\u975e\u60a8\u5805\u6301\u5c0d\u4e00\u822c\u4fdd\u5065\u548c\u7dad\u6301\u9ad4\u91cd\u975e\u5e38\u6709\u8208\u8da3\u3002\u5169\u7a2e\u904b\u52d5\u5c0d\u65bc\u52a0\u5f37\u9aa8\u9abc\uff0c\u62b5\u6297\u808c\u8089\u6d41\u5931\uff0c\u4ee5\u53ca\u4fdd\u6301\u5e73\u8861\u7684\u65b0\u9673\u4ee3\u8b1d\u90fd\u662f\u5fc5\u8981\u7684\u3002\u4f46\u5982\u679c\u60a8\u7684\u76ee\u7684\u662f\u60f3\u6e1b\u91cd\u6216\u589e\u52a0\u808c\u8089\uff0c\u60a8\u7684\u65e5\u5e38\u935b\u7149\u53ef\u80fd\u5c31\u9700\u8981\u4e00\u4e9b\u8abf\u6574\u3002\r\n\r\n\u5e7e\u5e74\u524d\uff0c\u675c\u514b\u5927\u5b78\u9032\u884c\u4e86\u4e00\u9805\u7814\u7a76\uff0c\u5c07\u53d7\u8a66\u8005\u5206\u6210\u4e09\u7d44\u4e26\u9032\u884c\u6bd4\u8f03\u3002\u7b2c1\u7d44\u4f7f\u7528\u963b\u529b\uff08\u6216\u808c\u529b\uff09\u8a13\u7df4\uff0c\u7b2c2\u7d44\u9032\u884c\u6709\u6c27\u7684\u4f8b\u5e38\u935b\u7149\uff0c\u7b2c3\u7d44\u5247\u662f\u7d50\u5408\u963b\u529b\u548c\u6709\u6c27\u904b\u52d5\u7684\u935b\u7149\u3002\r\n\r\n\u6709\u6c27\u904b\u52d5\u7d44\u7684\u53d7\u8a66\u8005\u6bd4\u808c\u529b\u8a13\u7df4\u7d44\u7684\u4eba\u6e1b\u8f15\u4e86\u66f4\u591a\u7684\u9ad4\u91cd\u3002\u4e8b\u5be6\u4e0a\uff0c\u808c\u529b\u8a13\u7df4\u7d44\u7684\u9ad4\u91cd\u53cd\u800c\u589e\u52a0\u4e86\uff0c\u9019\u90fd\u6b78\u56e0\u65bc\u589e\u52a0\u4e86\u808c\u8089\uff0c\u800c\u4e0d\u662f\u8102\u80aa\u3002\u800c\u7b2c3\u7d44\u7684\u4eba\u8eab\u9ad4\u7d44\u6210\u4e0a\u7d93\u6b77\u4e86\u6700\u5065\u5eb7\u7684\u8b8a\u5316\u3002\u7d50\u5408\u5169\u7a2e\u935b\u7149\u8005\u6d88\u8017\u4e86\u6700\u591a\u7684\u8102\u80aa\u4e26\u4e14\u589e\u52a0\u808c\u8089\u91cf\u3002\u7814\u7a76\u4eba\u54e1\u6307\u51fa\uff0c\u96d6\u7136\u9019\u4e9b\u8eab\u9ad4\u8b8a\u5316\u662f\u6211\u5011\u6240\u6a02\u898b\uff0c\u4f46\u78ba\u5be6\u9700\u8981\u4ed8\u51fa\u4ee3\u50f9\uff1a\u6295\u5165\u7684\u6642\u9593\uff1b\u7b2c3\u7d44\u53c3\u8207\u8005\u82b1\u5728\u5065\u8eab\u623f\u7684\u6642\u9593\u6700\u591a\u3002\r\n\r\n\u672c\u7814\u7a76\u6709\u4e00\u4e9b\u5f88\u597d\u7684\u7d50\u8ad6\u53ef\u4ee5\u5e6b\u52a9\u60a8\u78ba\u5b9a\u6700\u9069\u5408\u60a8\u76ee\u6a19\u7684\u65b9\u6cd5\u3002\u60a8\u60f3\u4fdd\u6301\u9ad4\u91cd\u55ce\uff1f\u60a8\u662f\u5426\u60f3\u8981\u589e\u52a0\u808c\u8089\uff1f\u60a8\u6642\u9593\u5f88\u7dca\u6e4a\u55ce\uff1f\u9019\u4e9b\u90fd\u662f\u60a8\u70ba\u81ea\u5df1\u91cf\u8eab\u5236\u8a02\u5065\u8eab\u8a08\u756b\u6642\u9700\u8981\u8003\u616e\u7684\u554f\u984c\u3002\r\n<h2><strong>\u8a02\u5b9a\u4e00\u500b\u5805\u5be6\u7684\u7684\u8a13\u7df4\u4f86\u6253\u9020\u66f4\u5f37\u58ef\u7684\u60a8<\/strong><\/h2>\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-31661\" src=\"https:\/\/askthescientists.com\/wp-content\/uploads\/2019\/01\/Strength-training-AdobeStock_179817756.jpg\" alt=\"\" width=\"400\" height=\"240\" \/>\r\n<ul>\r\n \t<li>\u8acb\u8a18\u4f4f\uff0c\u904b\u52d5\u5065\u5eb7\u6307\u5357\u53ea\u662f\u6700\u4f4e\u6a19\u6e96\uff08\u4e2d\u5ea6\u904b\u52d5\u6bcf\u9031150\u5206\u9418\u6216\u5287\u70c8\u904b\u52d5\u6bcf\u903175\u5206\u9418\uff09\u3002\u5982\u679c\u60a8\u53ea\u662f\u60f3\u4fdd\u6301\u9ad4\u91cd\uff0c\u9019\u4e9b\u90fd\u662f\u5f88\u597d\u7684\u6307\u5c0e\u65b9\u91dd\u3002<\/li>\r\n \t<li>\u6709\u6c27\u904b\u52d5\u6703\u6162\u6162\u5730\u6d88\u8017\u6700\u591a\u7684\u71b1\u91cf\u3002\u9019\u610f\u5473\u8457\u5982\u679c\u60a8\u9078\u64c7\u82b115\u5206\u9418\u8209\u91cd\u6216\u8dd1\u6b65\uff0c\u90a3\u9ebc\u8dd1\u6b65\u5c07\u6d88\u8017\u8f03\u591a\u7684\u80fd\u91cf\u3002<\/li>\r\n \t<li>\u5982\u679c\u60a8\u7684\u76ee\u6a19\u662f\u6e1b\u91cd\uff0c\u7d50\u5408\u808c\u529b\u8a13\u7df4\u548c\u6709\u6c27\u904b\u52d5\u662f\u6700\u597d\u7684\u9078\u64c7\u3002\u8981\u771f\u6b63\u597d\u597d\u8abf\u6574\u60a8\u7684\u4f8b\u884c\u935b\u7149\uff0c\u90a3\u5c31\u5148\u505a\u808c\u529b\u8a13\u7df4\uff0c\u7136\u5f8c\u7528\u6709\u6c27\u904b\u52d5\u7d50\u675f\u3002\u9019\u6a23\u505a\u6703\u63d0\u9ad8\u60a8\u7684\u5fc3\u8df3\uff0c\u8b93\u5fc3\u8df3\u5728\u6709\u6c27\u904b\u52d5\u671f\u9593\u7e7c\u7e8c\u4ee5\u8f03\u9ad8\u7684\u901f\u7387\u904b\u4f5c\u3002<\/li>\r\n \t<li>\u5728\u8a2d\u5b9a\u81ea\u5df1\u7684\u935b\u7149\u8a08\u756b\u6642\uff0c\u4e5f\u8acb\u8003\u616e\u5e74\u9f61\u56e0\u7d20\u3002\u8d85\u904e30\u6b72\u4e4b\u5f8c\uff0c\u6bcf\u9032\u5165\u4e00\u500b\u65b0\u7684\u5341\u5e74\uff0c\u808c\u8089\u935b\u934a\u7684\u9700\u6c42\u5c31\u6703\u8b8a\u5f97\u66f4\u52a0\u8feb\u5207\u3002<\/li>\r\n \t<li>\u935b\u7149\u4e0d\u662f\u552f\u4e00\u7684\u7b54\u6848\u3002\u5982\u679c\u4e0d\u628a\u98f2\u98df\u8003\u616e\u9032\u53bb\uff0c\u5f88\u96e3\u505a\u5230\u7dad\u6301\u9ad4\u91cd\u548c\u6e1b\u91cd\u3002\u5efa\u7acb\u60a8\u7684\u935b\u7149\u8a08\u756b\uff0c\u4e26\u505a\u5230\u5747\u8861\u98f2\u98df\uff0c\u4ee5\u53d6\u5f97\u6210\u529f\u3002<\/li>\r\n<\/ul>\r\n\u552f\u4e00\u5269\u4e0b\u7684\u5c31\u662f\u958b\u59cb\u884c\u52d5\u3002\u8acb\u7528\u60a8\u7684\u52d5\u6a5f\u63d0\u9192\u81ea\u5df1\u958b\u59cb\u3002\u7121\u8ad6\u662f\u7dad\u6301\u9ad4\u91cd\u3001\u6e1b\u91cd\u3001\u589e\u52a0\u808c\u8089\u6216\u53ea\u662f\u4eab\u53d7\u751f\u6d3b\uff0c\u90fd\u662f\u5408\u7406\u7684\u4e26\u4e14\u4e5f\u662f\u53ef\u5be6\u73fe\u7684\u3002\u9996\u5148\u6b63\u8996\u60a8\u7684\u52d5\u6a5f\u548c\u76ee\u6a19\uff0c\u8b93\u5b83\u5011\u5f97\u4ee5\u5be6\u73fe\u3002\u9078\u64c7\u60a8\u559c\u6b61\u7684\u6d3b\u52d5\u4e26\u4e14\u9080\u8acb\u89aa\u53cb\u52a0\u5165\uff0c\u8b93\u60a8\u6709\u4eba\u53ef\u4ee5\u4f5c\u4f34\u4e26\u4e14\u6709\u8cac\u4efb\u611f\u3002\u5728\u60a8\u610f\u8b58\u5230\u4e4b\u524d\uff0c\u60a8\u53ef\u80fd\u5df2\u7d93\u53ef\u4ee5\u518d\u7a7f\u4e0a\u90a3\u4e9b\u820a\u725b\u4ed4\u8932\u3001\u885d\u904e\u65e9\u5c31\u60f3\u53c3\u52a0\u7684\u6bd4\u8cfd\u7684\u7d42\u9ede\u7dda\uff0c\u6216\u8005\u5fae\u7b11\u5730\u5f81\u670d\u90a3\u4e9b\u968e\u68af\u3002\r\n<h2><strong>\u95dc\u65bc\u4f5c\u8005<\/strong><\/h2>\r\n<a href=\"https:\/\/askthescientists.com\/zh-hant\/author\/jtempleton\/\">Jenna Templeton<\/a>\u662f\u4f4f\u5728\u7336\u4ed6\u5dde\u9e7d\u6e56\u57ce\u7684\u5065\u5eb7\u6559\u80b2\u5bb6\u548c\u81ea\u7531\u79d1\u5b78\u4f5c\u5bb6\u3002\u5979\u7372\u5f97\u7dad\u5409\u5c3c\u4e9e\u7406\u5de5\u5927\u5b78\u5316\u5b78\u5b78\u58eb\u5b78\u4f4d\u5f8c\uff0c\u5728\u71df\u990a\u7522\u696d\u4e2d\u64d4\u4efb\u7814\u7a76\u79d1\u5b78\u5bb6\u4e94\u5e74\u3002\u9019\u9805\u5de5\u4f5c\u5f15\u767c\u4e86\u5979\u5c0d\u500b\u4eba\u5065\u5eb7\u7684\u8208\u8da3\uff0c\u65bc\u662f\u524d\u5f80\u7336\u4ed6\u5927\u5b78\u653b\u8b80\u5065\u5eb7\u63a8\u5ee3\u8207\u6559\u80b2\u78a9\u58eb\u3002\u5728\u5de5\u4f5c\u4e4b\u5916\uff0cJenna\u5341\u5206\u4eab\u53d7\u73fe\u5834\u97f3\u6a02\u3001\u5712\u85dd\u3001\u4e00\u5207\u7f8e\u98df\u3001\u4ee5\u53ca\u5728\u74e6\u85a9\u5947\u5c71\u8108\u6d3b\u52d5\u3002\r\n\r\n<div  class='togglecontainer av-1bsajrt-e051a04f92c82fdf0b72d573666638e1  avia-builder-el-0  avia-builder-el-no-sibling  toggle_close_all' >\r\n<section class='av_toggle_section av-vh2ptl-72df7e5dde04aff4555cc6aaa03481e7'  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=\"\u53c3\u8003\u8cc7\u6599\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u8cc7\u6599\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u8cc7\u6599\">\u53c3\u8003\u8cc7\u6599<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=\"http:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/aha-recs-for-physical-activity-in-adults\">\u201cAmerican Heart Association Recommendations for Physical Activity in Adults and Kids.\u201d American Heart Association.<\/a><\/p>\n<p><a href=\"https:\/\/www.cnn.com\/2017\/03\/06\/health\/cardio-lifting-weight-loss-partner\/index.html\">\u201cCardio vs. weights: Which is better for weight loss?\u201d CNN Health.<\/a><\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/in-depth\/osteoporosis\/art-20044989\">\u201cExercising with osteoporosis: Stay active the safe way.\u201d Mayo Clinic.<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/heart-health\/how-much-exercise-is-optimal-for-heart-health\">\u201cHow much exercise is optimal for heart health?\u201d Harvard Heart Letter.<\/a><\/p>\n<p><a href=\"https:\/\/health.gov\/paguidelines\/second-edition\/pdf\/Physical_Activity_Guidelines_2nd_edition.pdf#page=55\">\u201cPhysical Activity Guidelines for Americans, 2nd edition.\u201d Office of Disease Prevention and Health Promotion.<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/preserve-your-muscle-mass\">\u201cPreserve your muscle mass.\u201d Harvard Men\u2019s Health Watch.<\/a><\/p>\n<p><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/strength-training-builds-more-than-muscles\">\u201cStrength training builds more than muscles.\u201d Healthbeat.<\/a><\/p>\n<\/div><\/div><\/div><\/section>\r\n\r\n<\/div>\r\n\r\n<!-- \/wp:post-content -->","protected":false},"excerpt":{"rendered":"<p>\u518d\u6b21\u7a7f\u4e0a\u60a8\u7684\u820a\u725b\u4ed4\u8932\uff0c\u53c3\u52a0\u60a8\u9858\u671b\u6e05\u55ae\u88e1\u7684\u90a3\u5834\u7af6\u8cfd\uff0c\u8207\u5b69\u5b50\u548c\u5b6b\u5b50\u5011\u8ffd\u9010\u5b09\u6232\uff0c\u6216\u8005\u53ef\u80fd\u53ea\u662f\u4e0d\u60f3\u5728\u722c\u6a13\u68af\u5f8c\u6c23\u5598\u5653\u5653\uff1b\u7121\u8ad6\u60a8\u7684\u76ee\u6a19\u662f\u4ec0\u9ebc\uff0c\u90fd\u6709\u5f88\u591a\u8b93\u60a8\u7684\u8eab\u9ad4\u52d5\u8d77\u4f86\u7684\u52d5\u6a5f\u3002 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