{"id":33279,"date":"2019-02-22T10:00:37","date_gmt":"2019-02-22T17:00:37","guid":{"rendered":"https:\/\/askthescientists.com\/?p=33279"},"modified":"2019-02-18T09:52:50","modified_gmt":"2019-02-18T16:52:50","slug":"weekend-warrior","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/weekend-warrior\/","title":{"rendered":"\u9031\u672b\u52c7\u58eb\u7684\u63d0\u793a"},"content":{"rendered":"<p><em><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\" \/><\/em><\/p>\n<p><em>4\u9ede59\u5206&#8230;&#8230;\u6ef4\u7b54\uff0c\u6ef4\u7b54\uff0c\u6ef4\u7b54&#8230;&#8230;\u7830\uff015\u9ede\u6574<\/em>\uff0c\u8208\u9ad8\u91c7\u70c8\u3001\u81ea\u7531\u3001\u63a2\u96aa\u6d3b\u52d5\u3002\u60a8\u6240\u671f\u5f85\u7684\u90a3\u4e00\u523b\u7d42\u65bc\u5728\u6bcf\u500b\u661f\u671f\u4e94\u4e0b\u53485\u9ede\u81e8\u5230\u4e86\u3002\u60a8\u5f9e\u4e0a\u73ed\u7b2c40\u500b\u5c0f\u6642\u4e2d\u89e3\u812b\u51fa\u4f86\uff0c\u6e96\u5099\u96e2\u958b\u5de5\u4f5c\u5d17\u4f4d\u4e26\u8feb\u4e0d\u53ca\u5f85\u5730\u885d\u5411\u6b63\u7b49\u5f85\u8457\u60a8\u7684\u6d3b\u52d5\u3002\u4f46\u662f\uff0c\u4f5c\u70ba\u4e00\u540d\u9031\u672b\u52c7\u58eb\uff0c\u60a8\u7684\u8ffd\u6c42\u6709\u6642\u9650\uff1b\u5fd9\u788c\u7684\u751f\u6d3b\u53c8\u5c07\u5728\u77ed\u77ed\u5169\u5929\u534a\u4e4b\u5f8c\u7684\u9031\u4e00\u4e0a\u53489\u9ede\u958b\u59cb\u3002<\/p>\n<hr 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\/>\n<p>\u9031\u672b\u52c7\u58eb\u90fd\u662f<a href=\"https:\/\/askthescientists.com\/zh-hant\/motivation\/\">\u5f88\u6709\u885d\u52c1\u7684\u4eba<\/a>\u3002\u4ed6\u5011\u662f\u9031\u4e00\u81f3\u9031\u4e94\uff08\u6216\u4efb\u4f55\u5de5\u4f5c\u6642\u9593\uff09\u671d\u4e5d\u665a\u4e94\u5de5\u4f5c\u7684\u4eba\uff0c\u4e26\u4e14\u6253\u7b97\u5145\u5206\u5229\u7528\u4ed6\u5011\u7684\u5047\u671f\u3002\u4f46\u9031\u672b\u4e5f\u53ef\u80fd\u6703\u4ee4\u4eba\u611f\u5230\u82e6\u6a02\u53c3\u534a\uff0c\u56e0\u70ba\u6642\u9593\u5be6\u5728\u592a\u77ed\u4e86\u3002\u90a3\u9ebc\uff0c\u60a8\u8a72\u5982\u4f55\u76e1\u91cf\u5229\u7528\u9019\u5169\u5929\u5462\uff1f\u4f86\u770b\u770b\u4e00\u4e9b\u80fd\u8b93\u6bcf\u500b\u9031\u672b\u90fd\u767c\u63ee\u6700\u5927\u50f9\u503c\u7684\u63d0\u793a\u3001\u7ac5\u9580\u548c\u5efa\u8b70\uff01<\/p>\n<h2><strong>\u9031\u672b\u52c7\u58eb\u8a13\u7df4\u63d0\u793a<\/strong><\/h2>\n<p>\u4e16\u754c\u885b\u751f\u7d44\u7e54\uff08WHO\uff09\u5f37\u70c8\u9f13\u52f5\u6210\u5e74\u4eba\u6bcf\u9031\u61c9<a href=\"https:\/\/askthescientists.com\/zh-hant\/fitness-quiz\/\">\u5b9a\u671f\u9032\u884c\u6709\u6c27\u904b\u52d5<\/a>\u548c\u808c\u529b\u8a13\u7df4\uff08\u5169\u6b21\uff09\u3002\u5982\u679c\u60a8\u559c\u6b61\u4e2d\u5ea6\u7684\u6709\u6c27\u904b\u52d5\uff0c\u90a3\u5c31\u61c9\u8a72\u6bcf\u9031\u81f3\u5c11\u505a150\u5206\u9418\u3002\u5982\u679c\u60a8\u559c\u6b61\u5287\u70c8\u7684\u6709\u6c27\u904b\u52d5\uff0c\u90a3\u9ebc\u81f3\u5c11\u9700\u898175\u5206\u9418\u3002\uff08\u8acb<a href=\"https:\/\/askthescientists.com\/zh-hant\/strength-vs-cardio\/\">\u95b1\u8b80\u9019\u7bc7\u6587\u7ae0\uff0c\u77ad\u89e3\u5982\u4f55\u5efa\u7acb\u9069\u7576\u7684\u935b\u7149<\/a>\u3002\uff09<\/p>\n<p>\u4f5c\u70ba\u9031\u672b\u52c7\u58eb\uff0c\u60a8\u5f88\u53ef\u80fd\u5c07\u9019\u4e9b\u6d3b\u52d5\u6642\u9593\u5206\u6210\u4e00\u5169\u5929\uff0c\u800c\u4e0d\u662f\u5206\u6563\u5728\u4e03\u5929\u7684\u6642\u9593\u5167\u3002\u9019\u7a2e\u622a\u77ed\u578b\u7684\u6642\u9593\u8868\u4e26\u975eWHO\u6307\u5357\u7684\u521d\u8877\u3002\u90a3\u9ebc\uff0c\u9019\u7a2e\u65b9\u5f0f\u662f\u5426\u6703\u5931\u53bb\u904b\u52d5\u7684\u610f\u7fa9\u5462\uff1f<\/p>\n<p>\u4e00\u9ede\u4e5f\u4e0d\u6703\u3002\u4e00\u9805\u5728\u300a\u7f8e\u570b\u91ab\u5b78\u6703\u671f\u520a\uff1a\u5167\u79d1\u5b78\u96dc\u8a8c\u300b\u4e0a\u767c\u8868\u7684\u7814\u7a76\u8b93\u9019\u4e9b\u64d4\u6182\u7372\u5f97\u89e3\u6c7a\u3002\u7814\u7a76\u4eba\u54e1\u5c0d6\u842c\u591a\u4eba\u9032\u884c\u4e8620\u5e74\u7684\u8abf\u67e5\uff1b\u6839\u64da\u4ed6\u5011\u7684\u935b\u7149\u7fd2\u6163\uff0c\u53c3\u8207\u8005\u88ab\u6b78\u985e\u70ba\u6d3b\u8e8d\u7684\uff08\u6bcf\u9031\u4e09\u6b21\u6216\u66f4\u591a\u7684\u935b\u7149\u8ab2\u7a0b\uff09\u3001\u9031\u672b\u52c7\u58eb\uff08\u9054\u5230\u6307\u5357\u5efa\u8b70\u7684\u6bcf\u9031\u4e00\u5230\u5169\u6b21\u935b\u7149\uff09\u3001\u6216\u8005\u6d3b\u52d5\u4e0d\u8db3\uff08\u5c11\u65bc\u6307\u5357\u5efa\u8b70\u7684\u6bcf\u9031\u4e00\u5230\u5169\u6b21\u935b\u7149\uff09\u3002<\/p>\n<p>\u8a72\u7814\u7a76\u7684\u7d50\u8ad6\u6307\u51fa\uff0c\u5305\u62ec\u9031\u672b\u52c7\u58eb\u5728\u5167\u7684\u6d3b\u8e8d\u6210\u5e74\u4eba\u7684\u5065\u5eb7\u72c0\u6cc1\u660e\u986f\u8f03\u597d\u3002\u5177\u9ad4\u800c\u8a00\uff0c\u6bcf\u9031\u81f3\u5c11\u6709\u4e00\u5929\uff08\u6216\u66f4\u591a\uff09\u5145\u5206\u6d3b\u8e8d\u7684\u6d3b\u52d5\uff0c\u5176\u5065\u5eb7\u98a8\u96aa\u53ef\u964d\u4f4e30%\u3002\u9019\u8b93\u6211\u5011\u5b78\u5230\uff0c\u53ea\u8981\u60a8\u80fd\u5b8c\u6210\u6240\u6709\u935b\u7149\u9805\u76ee\uff0c\u90a3\u9ebc\u5b8c\u6210\u7684\u65b9\u5f0f\u4e26\u4e0d\u91cd\u8981\u3002<\/p>\n<p>\u6240\u4ee5\uff0c\u5982\u679c\u60a8\u9031\u9593\u5fd9\u788c\u7684\u5de5\u4f5c\u8feb\u4f7f\u60a8\u9078\u64c7\u9031\u672b\u52c7\u58eb\u751f\u6d3b\uff0c\u90a3\u4e5f\u6c92\u95dc\u4fc2\u3002\u4f46\u662f\uff0c\u6709\u4e00\u4e9b\u65b9\u6cd5\u53ef\u4ee5\u8b93\u60a8\u7684\u8a13\u7df4\u7372\u5f97\u6700\u5927\u6548\u679c\u3002\u9019\u53ef\u80fd\u610f\u5473\u8457\u935b\u934a\u524d\u5f8c\u5145\u5206\u7684\u6696\u8eab\u548c\u7de9\u548c\u904b\u52d5\u3001\u589e\u52a0\u4ea4\u53c9\u8a13\u7df4\u3001\u4ee5\u53ca\u91cd\u65b0\u6aa2\u67e5\u81ea\u5df1\u7684\u935b\u7149\u7d50\u69cb\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u6982\u5ff5\uff08\u5b89\u5168\u90e8\u5206\u9084\u6709\u66f4\u591a\u5167\u5bb9\uff09\uff1a<\/p>\n<h3>\u52d5\u614b\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>\u52d5\u614b\u62c9\u4f38\u610f\u5473\u8457\u60a8\u4f38\u5c55\u6642\u8eab\u9ad4\u61c9\u79fb\u52d5\uff0c\u800c\u4e0d\u662f\u4fdd\u6301\u975c\u6b62\u72c0\u614b\u3002\u52d5\u614b\u4f38\u5c55\u53ef\u4ee5\u8b93\u808c\u8089\u4f38\u9577\uff0c\u540c\u6642\u589e\u52a0<a href=\"https:\/\/askthescientists.com\/zh-hant\/cardiovascular-system-overview\/\">\u5fc3\u8df3\u548c\u8840\u6d41\u91cf<\/a>\u3002\u5617\u8a66\u589e\u52a0\u4f38\u5c55\u7684\u6b65\u884c\u5f13\u6b65\u3002\u505a\u5f13\u6b65\u6642\uff0c\u6bcf\u4e00\u6b21\u90fd\u7528\u8f03\u9577\u7684\u6642\u9593\u8b93\u8eab\u9ad4\u76e1\u91cf\u4e0b\u6c89\uff0c\u76f4\u5230\u60a8\u611f\u89ba\u5230\u4f38\u5c55\u8b8a\u5f97\u8f15\u67d4\uff0c\u4e26\u5c07\u60a8\u53e6\u4e00\u5074\u7684\u624b\u81c2\u62ac\u8d77\u8d85\u904e\u982d\u9802\u3002\u9019\u6a23\u53ef\u4ee5\u904b\u52d5\u60a8\u7684<a href=\"https:\/\/askthescientists.com\/zh-hant\/joints\/\">\u80a9\u95dc\u7bc0<\/a>\uff0c\u540c\u6642\u4f38\u5c55\u60a8\u540c\u4e00\u5074\u7684\u81c0\u90e8\u5c48\u808c\u3002\u63db\u8173\u63db\u624b\u505a\u5f13\u6b65\uff0c\u4e26\u91cd\u8907\u6578\u6b21\u3002<\/p>\n<h3>\u5efa\u7acb\u60a8\u7684\u529b\u5ea6<\/h3>\n<p>\u5728\u6574\u500b\u935b\u7149\u904e\u7a0b\u4e2d\u8981\u6162\u6162\u589e\u52a0\u5f37\u5ea6\u3002\u610f\u601d\u662f\u5f37\u5ea6\u4e0d\u8981\u4e00\u958b\u59cb\u5c31\u5f88\u9ad8\uff0c\u800c\u662f\u8981\u6162\u6162\u589e\u52a0\u3002\u5c0d\u65bc\u5927\u591a\u6578\u7684\u904b\u52d5\u8ffd\u6c42\uff0c\u60a8\u53ef\u4ee5\u7528\u591a\u7a2e\u65b9\u5f0f\u4f86\u6e2c\u91cf\uff1a\u5206\u6bb5\u8a08\u6642\u3001\u8ca0\u91cd\u91cf\u3001\u5fc3\u8df3\u3001\u529b\u91cf\u6307\u6a19\u2026\u7b49\u7b49\u3002\u5728\u4f7f\u7528\u6700\u7c21\u55ae\u8a2d\u5099\u7684\u60c5\u6cc1\u4e0b\uff0c\u6642\u9593\u53ef\u80fd\u662f\u6700\u5bb9\u6613\u6e2c\u91cf\u7684\uff0c\u6240\u4ee5\u5982\u679c\u60a8\u525b\u958b\u59cb\u8a13\u7df4\uff0c\u8acb\u5f9e\u6e2c\u91cf\u6642\u9593\u958b\u59cb\u3002<\/p>\n<p>\u5728\u60a8\u935b\u934a\u521d\u671f\u968e\u6bb5\u7684\u6696\u8eab\u6d3b\u52d5\u4e2d\uff0c\u8acb\u4ee5\u6642\u9593\u4f5c\u70ba\u904b\u52d5\u91cf\u7684\u6e2c\u91cf\u6307\u6a19\u3002\u4f8b\u5982\uff0c\u5982\u679c\u60a8\u6b63\u5728\u8dd1\u6b65\uff0c\u5247\u53ef\u4ee5\u6e2c\u91cf\u5b8c\u6210\u4e00\u5708\u6216\u4e00\u6bb5\u8def\u7dda\u6240\u9700\u7684\u6642\u9593\u3002\u96a8\u8457\u60a8\u935b\u7149\u7684\u9032\u6b65\uff0c\u76ee\u6a19\u53ef\u653e\u5728\u6e1b\u5c11\u6bcf\u4e00\u5206\u6bb5\u7684\u6642\u9593\uff0c\u4e5f\u5c31\u662f\u6bcf\u4e00\u5708\u6216\u6bcf\u4e00\u6bb5\u91cd\u8907\u8def\u7dda\u8981\u8dd1\u5f97\u66f4\u5feb\u3002<\/p>\n<p>\u5982\u679c\u60a8\u9078\u64c7\u7684\u6d3b\u52d5\u4e0d\u9069\u5408\u4ee5\u540c\u6a23\u7684\u65b9\u5f0f\u8a08\u6642\uff08\u6bd4\u5982\u91cd\u91cf\u8a13\u7df4\uff09\uff0c\u90a3\u9ebc\u60a8\u53ef\u4ee5\u63a1\u7528\u4e0d\u540c\u7684\u6e2c\u91cf\u65b9\u6cd5\u3002\u70ba\u81ea\u5df1\u8a2d\u5b9a\u67d0\u4e00\u500b\u6642\u9593\u8981\u8209\u7684\u91cd\u91cf\uff0c\u5f9e\u8f15\u91cf\u7d1a\u958b\u59cb\uff0c\u6bcf\u904e\u4e00\u6bb5\u6642\u9593\u5c31\u589e\u52a0\u91cd\u91cf\uff0c\u8b93\u8eab\u9ad4\u6709\u6a5f\u6703\u6162\u6162\u9032\u6b65\u3002<\/p>\n<h3>\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4<\/h3>\n<p>\u7576\u60a8\u7684\u6642\u9593\u7279\u5225\u5c11\u7684\u6642\u5019\uff0c\u6216\u8005\u60a8\u60f3\u8981\u505a\u65b0\u7684\u935b\u7149\u9805\u76ee\u6642\uff0c\u53ef\u8003\u616e\u9032\u884c\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\u3002\u60a8\u53ef\u5728\u4f8b\u5e38\u935b\u7149\u4e2d\u52a0\u5165\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u3002\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u662f\u4e00\u9805\u7531\u77ed\u800c\u6709\u529b\u7684\u5e7e\u56de\u5408\u6709\u6c27\u904b\u52d5\u6240\u7d44\u6210\u7684\u935b\u7149\u8ab2\u7a0b\uff0c\u5176\u56de\u5408\u4e4b\u9593\u7684\u6062\u5fa9\u6642\u9593\u5f88\u77ed\u3002\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\u7684\u4e00\u500b\u5f88\u597d\u7684\u4f8b\u5b50\u5c31\u662fTabata\u8a13\u7df4\uff0c\u9019\u662f\u4ee5\u65e5\u672c\u79d1\u5b78\u5bb6Izumi Tabata\u535a\u58eb\u7684\u540d\u5b57\u547d\u540d\u7684\u3002Tabata\u8a13\u7149\u901a\u5e38\u662f8\u56de\u540820\u79d2\u7684\u904b\u52d5\uff0c\u6bcf\u56de\u5408\u4e4b\u9593\u4f11\u606f10\u79d2\u3002\u5176\u6982\u5ff5\u5c31\u662f\u5f37\u529b\u904b\u52d520\u79d2\uff0c\u7136\u5f8c\u505a\u77ed\u66ab\u7684\u6062\u5fa9\u3002\u9019\u7a2e\u9593\u6b47\u8a13\u7df4\u53ef\u4ee5\u652f\u63f4\u808c\u8089\u7c92\u7dda\u9ad4\u7684\u529f\u80fd\uff08\u57fa\u672c\u4e0a\u662f\u60a8\u7684\u808c\u8089\u7522\u751f\u80fd\u91cf\u7684\u65b9\u5f0f\uff09\uff0c\u9019\u662f\u904b\u52d5\u80fd\u529b\u548c\u5065\u5eb7\u72c0\u6cc1\u7684\u6307\u6a19\u3002<\/p>\n<h2><strong>\u5fd9\u788c\u6642\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>\u9031\u672b\u52c7\u58eb\u6642\u9593\u5bf6\u8cb4\u3002\u6240\u4ee5\u4ed6\u5011\u5728\u5bf6\u8cb4\u7684\u9031\u672b\u6642\u9593\u88e1\u4e00\u76f4\u5728\u904b\u52d5\u3002\u7576\u60a8\u8981\u76e1\u91cf\u5229\u7528\u4f11\u5047\u65e5\u7684\u6642\u5019\uff0c\u7bc0\u7701\u505a\u98ef\u6642\u9593\u662f\u5f88\u91cd\u8981\u7684\u3002\u4f46\u662f\u60a8\u53c8\u4e0d\u60f3\u7e2e\u6e1b\u60a8\u8ffd\u6c42\u904b\u52d5\u76ee\u6a19\u6240\u9700\u7684\u80fd\u91cf\u3002<\/p>\n<p>\u7531\u65bc\u60a8\u5c07\u6703\u5fd9\u8457\u904b\u52d5\uff0c\u60a8\u9700\u8981\u5728\u904b\u52d5\u4e2d\u5403\u4e00\u4e9b\u7c21\u55ae\u800c\u4e14\u5bb9\u6613<a href=\"https:\/\/askthescientists.com\/zh-hant\/digestive-system-journey\/\">\u6d88\u5316<\/a>\u7684\u98df\u7269\u4f86\u7372\u53d6\u71b1\u91cf\uff0c\u4ea6\u5373\u60a8\u9700\u8981\u4e00\u7a2e\u55ae\u4e00\u78b3\u6c34\u5316\u5408\u7269\u4f86\u70ba\u60a8\u7684\u8eab\u9ad4\u88dc\u5145\u80fd\u91cf\u3002\u80fd\u91cf\u68d2\u548c\u5480\u56bc\u7247\u65e2\u65b9\u4fbf\u651c\u5e36\u4e5f\u6613\u65bc\u98df\u7528\u3002\u5982\u679c\u60a8\u559c\u6b61\u81ea\u5df1\u505a\uff0c\u5c31\u8acb\u5728\u53bb\u935b\u7149\u7684\u524d\u4e00\u5929\u665a\u4e0a\u505a\u98ef\u6642\u9806\u4fbf\u5e6b\u81ea\u5df1\u505a\u4e00\u4e9b\u901f\u98df\u9ede\u5fc3\u5427\uff01<\/p>\n<p><a href=\"https:\/\/askthescientists.com\/zh-hant\/hydration\/\">\u6c34\u5206\u4e5f\u662f\u9069\u7576\u88dc\u5145\u80fd\u91cf\u7684\u95dc\u9375\u90e8\u5206<\/a>\u3002\u5728\u9ad4\u5167\u6c34\u5206\u4e0d\u8db3\u7684\u60c5\u6cc1\u4e0b\u4e0d\u8981\u5287\u70c8\u904b\u52d5\uff0c\u5426\u5247\u4e00\u958b\u59cb\u5c31\u5f88\u4e0d\u5229\u3002\u5728\u60a8\u5e73\u5e38\u7684\u935b\u7149\u524d\u8981\u63d0\u52a0\u5165\u88dc\u5145\u6c34\u5206\u9019\u4e00\u6b65\uff0c\u4e26\u6301\u7e8c\u7d93\u5e38\u9019\u6a23\u505a\u3002<\/p>\n<p>\u540c\u6642\u4e0d\u8981\u5fd8\u8a18\u96fb\u89e3\u8cea\u6216\u9e7d\u3002\u60a8\u53ef\u4ee5\u628a\u60a8\u559c\u611b\u7684\u904b\u52d5\u98f2\u6599\u6c96\u6ce1\u7c89\u52a0\u5230\u6c34\u88e1\u559d\uff0c\u6216\u76f4\u63a5\u559d\u904b\u52d5\u98f2\u6599\u3002\u770b\u770b\u54ea\u4e00\u7a2e\u98f2\u6599\u9069\u5408\u60a8\u7684\u904b\u52d5\u53c8\u5408\u60a8\u7684\u53e3\u5473\uff0c\u4ee5\u53ca\uff0c\u7576\u7136\u5566\uff0c\u80fd\u8b93\u60a8\u4fdd\u6301\u6700\u4f73\u8868\u73fe\u3002<\/p>\n<p>\u4f46\u8981\u78ba\u4fdd\u60a8\u5f97\u5230\u90a3\u4e9b\u66f4\u9577\u6642\u9593\u904b\u52d5\u6240\u9700\u8981\u7684\u96fb\u89e3\u8cea\u3002\u60a8\u7684\u6c57\u6c34\u6703\u5e36\u8d70\u9e7d\u5206\uff0c\u6240\u4ee5\u4e9f\u9700\u88dc\u5145\u3002\u4f8b\u5982\uff0c\u9209\u6c7a\u5b9a\u7d30\u80de\u53ef\u4ee5\u627f\u53d7\u591a\u5c11\u6c34\uff1b\u5982\u679c\u5b83\u7684\u6fc3\u5ea6\u4e0d\u5e73\u8861\uff0c\u60a8\u8eab\u9ad4\u7684\u7d30\u80de\u5c31\u4e0d\u80fd\u7dad\u6301\u6b63\u5e38\u7684\u898f\u5f8b\u6027\u904b\u4f5c\u3002<\/p>\n<p>\u9069\u7576\u6e96\u5099\u935b\u7149\u4e4b\u524d\u7684\u98df\u7269\u548c\u98f2\u6599\u4e5f\u5f88\u91cd\u8981\u3002<a href=\"https:\/\/askthescientists.com\/zh-hant\/preworkout-foods\/\">\u6070\u5de7\u6709\u4e00\u7bc7\u95dc\u65bc\u8a72\u4e3b\u984c\u7684\u5b8c\u6574\u6587\u7ae0\u53ef\u4ee5\u5e6b\u52a9\u60a8<\/a>\u3002<\/p>\n<h2><strong>\u4fdd\u6301\u5b89\u5168\uff0c\u4fdd\u6301\u7a69\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>\u9031\u672b\u52c7\u58eb\u7684\u6bcf\u4e00\u7a2e\u904b\u52d5\u9805\u76ee\uff08\u5c71\u5730\u81ea\u884c\u8eca\u3001\u81ea\u884c\u8eca\u3001\u8dd1\u6b65\u3001\u6500\u5ca9\u3001\u6ed1\u96ea\u3001\u5404\u7a2e\u5065\u8eab\u623f\u904b\u52d5\u7b49\u7b49\uff09\u90fd\u6709\u5176\u7368\u7279\u7684\u5b89\u5168\u8003\u616e\u3002\u4e0d\u8ad6\u662f\u9810\u9632\u53d7\u50b7\u6216\u5b89\u5168\u88dd\u5099\uff0c\u6709\u5f88\u591a\u65b9\u6cd5\u53ef\u4ee5\u8b93\u60a8\u5b89\u5168\u5730\u8ffd\u6c42\u904b\u52d5\u76ee\u6a19\u3002\u4e0b\u9762\u6709\u4e00\u4e9b\u9019\u65b9\u9762\u7684\u63d0\u793a\u548c\u6280\u5de7\u3002<\/p>\n<h3>\u9810\u9632\u53d7\u50b7<\/h3>\n<p>\u9810\u9632\u53d7\u50b7\u662f\u4e00\u500b\u5ee3\u6cdb\u7684\u8b70\u984c\u3002\u6240\u4ee5\u8b93\u6211\u5011\u4ee5\u6236\u5916\u6d3b\u52d5\u70ba\u4f8b\u3002\u4ee5\u4e0b\u662f\u9031\u672b\u52c7\u58eb\u5e7e\u500b\u4e0d\u540c\u6236\u5916\u6d3b\u52d5\u7684\u6ce8\u610f\u4e8b\u9805\u3002<\/p>\n<table>\n<tbody>\n<tr>\n<td><strong>\u00a0<\/strong><\/td>\n<td>\u9a0e\u81ea\u884c\u8eca<\/td>\n<td>\u8dd1\u6b65<\/td>\n<td>\u6500\u5ca9<\/td>\n<\/tr>\n<tr>\n<td><strong>\u8457\u88dd<\/strong><\/td>\n<td>\u81ea\u884c\u8eca\u77ed\u8932<\/p>\n<p>\u6709\u53e3\u888b\u7684\u91dd\u7e54\u8863<\/p>\n<p>\u9069\u7576\u7684\u5916\u5957<\/p>\n<p>\u5e3d\u5b50\/\u592a\u967d\u773c\u93e1<\/td>\n<td>\u5408\u8173\u7684\u8dd1\u6b65\u978b<\/p>\n<p>\u9069\u7576\u7684\u5916\u5957<\/p>\n<p>\u5e3d\u5b50\/\u592a\u967d\u773c\u93e1<\/td>\n<td>\u6500\u5ca9\u978b<\/p>\n<p>\u9069\u7576\u7684\u5916\u5957<\/p>\n<p>\u5e3d\u5b50\/\u592a\u967d\u773c\u93e1<\/td>\n<\/tr>\n<tr>\n<td><strong>\u5b89\u5168\u88dd\u5099<\/strong><\/td>\n<td>\u982d\u76d4<\/p>\n<p>\u524d\u5f8c\u8eca\u71c8<\/p>\n<p>\u8f2a\u80ce\u4fee\u88dc\u5305<\/p>\n<p>\u53cd\u5149\u7269\u54c1\/\u5916\u5957<\/td>\n<td>\u982d\u71c8\u3001<\/p>\n<p>\u53cd\u5149\u7269\u54c1\/\u5916\u5957<\/td>\n<td>\u982d\u76d4<\/p>\n<p>\u5b89\u5168\u5e36<\/p>\n<p>\u4fdd\u8b77\u88dd\u7f6e<\/p>\n<p>\u639b\u9264<\/p>\n<p>\u7e69\u5b50<\/td>\n<\/tr>\n<tr>\n<td><strong>\u898f\u5283\u8003\u616e\u56e0\u7d20<\/strong><\/td>\n<td>\u5229\u65bc\u81ea\u884c\u8eca\u9a0e\u4e58\u4e4b\u8def\u7dda<\/p>\n<p>\u4ea4\u901a\/\u91ce\u5730\u5c0f\u9053\u72c0\u6cc1<\/p>\n<p>\u624b\u6a5f\u670d\u52d9\u7bc4\u570d<\/td>\n<td>\u5929\u6c23\u72c0\u6cc1<\/p>\n<p>\u53ef\u80fd\u7684\u91ce\u751f\u52d5\u7269<\/p>\n<p>\u624b\u6a5f\u670d\u52d9\u7bc4\u570d<\/td>\n<td>\u5929\u6c23\u72c0\u6cc1<\/p>\n<p>\u53ef\u80fd\u7684\u91ce\u751f\u52d5\u7269<\/p>\n<p>\u5ca9\u58c1\u72c0\u614b<\/p>\n<p>\u624b\u6a5f\u670d\u52d9\u7bc4\u570d<\/td>\n<\/tr>\n<tr>\n<td><strong>\u6f5b\u5728\u5371\u96aa<\/strong><\/td>\n<td>\u8eca\u798d<\/p>\n<p>\u7206\u80ce<\/p>\n<p>\u81ea\u884c\u8eca\u4e8b\u6545<\/td>\n<td>\u60e1\u52a3\u5929\u6c23<\/p>\n<p>\u788e\u77f3\u8def\u548c\u5ca9\u77f3<\/p>\n<p>\uff08\u5728\u9ed1\u6697\u4e2d\uff09\u8ff7\u8def<\/td>\n<td>\u60e1\u52a3\u5929\u6c23<\/p>\n<p>\u9b06\u88c2\u7684\u5ca9\u77f3<\/p>\n<p>\u8a2d\u5099\u8aa4\u7528\/\u6545\u969c<\/p>\n<p>\uff08\u5728\u9ed1\u6697\u4e2d\uff09\u8ff7\u8def<\/td>\n<\/tr>\n<tr>\n<td><strong>\u61c9\u8a72\u5148\u5c07\u884c\u7a0b\u544a\u8a34\u89aa\u53cb\u55ce\uff1f<\/strong><\/td>\n<td>\u662f<\/td>\n<td>\u662f<\/td>\n<td>\u662f<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u5f9e\u9078\u64c7\u7a7f\u7684\u8863\u670d\u5230\u651c\u5e36\u7684\u914d\u4ef6\uff0c\u90fd\u8981\u4ee5\u53ef\u4ee5\u9810\u9632\u53d7\u50b7\u70ba\u8003\u91cf\u56e0\u7d20\u3002<\/p>\n<p>\u60f3\u50cf\u4e00\u4e0b\uff0c\u5728\u521d\u79cb\u7684\u65e9\u6668\u958b\u59cb\u9a0e\u81ea\u884c\u8eca\uff0c\u5c31\u5fc5\u9808\u7a7f\u4e0a\u4fdd\u6696\u7684\u8863\u670d\uff0c\u4e5f\u8981\u78ba\u5b9a\u5916\u5957\u80fd\u53cd\u5149\u3002\u5c24\u5176\u662f\u60a8\u9700\u6a6b\u8d8a\u99ac\u8def\uff0c\u6216\u662f\u9a0e\u5728\u8eca\u9053\u908a\u7684\u81ea\u884c\u8eca\u9053\u66f4\u662f\u91cd\u8981\u3002\u78ba\u4fdd\u5225\u4eba\u53ef\u4ee5\u770b\u5230\u60a8\uff0c\u9019\u6a23\u4ed6\u5011\u5c31\u53ef\u4ee5\u5b89\u5168\u5730\u907f\u958b\u60a8\u3002\u5728\u60a8\u7684\u81ea\u884c\u8eca\u52a0\u88dd\u982d\u71c8\u548c\u5f8c\u71c8\u4e5f\u53ef\u4ee5\u9054\u5230\u76f8\u540c\u7684\u6548\u679c\uff0c\u71c8\u5149\u53ef\u4ee5\u63d0\u9ad8\u5176\u5b83\u99d5\u8eca\u4eba\u7684\u6ce8\u610f\u3002<\/p>\n<p>\u6211\u5011\u7e7c\u7e8c\u4ee5\u5176\u81ea\u884c\u8eca\u70ba\u4f8b\u3002\u60a8\u7a7f\u6234\u8457\u4fdd\u8b77\u6027\u7684\u53cd\u5149\u88dd\u5099\uff0c\u5b89\u5168\u5730\u9a0e\u5728\u4ea4\u901a\u7e41\u5fd9\u7684\u9053\u8def\u4e0a\u3002\u4f46\u662f\u5982\u679c\u60a8\u96e2\u5bb6\u66f4\u9060\uff0c\u537b\u767c\u751f\u7206\u80ce\u3002\u9019\u6642\u5982\u679c\u6c92\u6709\u8f2a\u80ce\u4fee\u88dc\u5305\uff08\u6216\u8005\u60a8\u4e0d\u77e5\u9053\u8981\u600e\u9ebc\u4f7f\u7528\uff09\uff0c\u90a3\u9ebb\u7169\u53ef\u5927\u4e86\uff0c\u7279\u5225\u662f\u5982\u679c\u9019\u6642\u60a8\u7684\u624b\u6a5f\u6c92\u6709\u8a0a\u865f\u7684\u8a71\u3002<\/p>\n<p>\u6240\u4ee5\u4ee5\u4e0b\u662f\u52d9\u5fc5\u8981\u505a\u7684\u4e8b\uff1a\u898f\u5283\u8def\u7dda\u6642\u8981\u78ba\u4fdd\u6cbf\u8def\u624b\u6a5f\u9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7684\u6062\u5fa9\u6548\u679c\u3002\u7db2\u8def\u4e0a\u6709\u91dd\u5c0d\u5404\u7a2e\u808c\u8089\u7fa4\u7684\u8a31\u591a\u6307\u5357\u3002<\/li>\n<li><em>\u62c9\u4f38<\/em>\uff08\u4f7f\u7528\u6216\u4e0d\u4f7f\u7528\u963b\u529b\u5e36\uff09\u3002\u505a\u5b8c\u904b\u52d5\u4e26\u4f7f\u7528\u6309\u6469\u6efe\u7b52\u4e4b\u5f8c\uff0c\u60a8\u7684\u808c\u8089\u5c31\u5920\u6eab\u6696\u4f86\u505a\u4f38\u5c55\u4e86\u3002\u5728\u6b64\u4e4b\u524d\uff0c\u60a8\u66fe\u8b80\u5230\u95dc\u65bc\u901a\u904e\u52d5\u614b\u62c9\u4f38\u70ba\u808c\u8089\u6696\u8eab\u7684\u8cc7\u8a0a\uff0c\u4f46\u505a\u5b8c\u935b\u7149\u4e26\u4f7f\u7528\u6309\u6469\u6efe\u7b52\u958b\u59cb\u7de9\u548c\u904b\u52d5\u4e4b\u5f8c\uff0c\u8eab\u9ad4\u4e0d\u9700\u8981\u52d5\u614b\u62c9\u4f38\uff0c\u800c\u662f\u61c9\u8a72\u5c08\u6ce8\u65bc\u975c\u614b\u62c9\u4f38\u3002\u9078\u64c7\u4e00\u7a2e\u62c9\u4f38\u52d5\u4f5c\u4e26\u4fdd\u6301\u81f3\u5c1115\u79d2\uff0c\u8b93\u808c\u8089\u6162\u6162\u5f97\u5230\u653e\u9b06\u3002\u5982\u679c\u60a8\u8eab\u9ad4\u7684\u9748\u6d3b\u5ea6\u4e0d\u592a\u597d\uff0c\u90a3\u9ebc\u60a8\u53ef\u4ee5\u7528\u4e00\u689d\u963b\u529b\u5e36\u4f86\u505a\u62c9\u4f38\u52d5\u4f5c\u3002\u8acb\u53c3\u95b1<a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/stretching\/sls-20076840\">\u6885\u5967\u8a3a\u6240\u63d0\u4f9b\u7684\u57fa\u672c\u4f38\u5c55\u7c21\u6613\u6307\u5357<\/a>\u3002<\/li>\n<li><em>\u6309\u6469<\/em>\u3002\u5982\u679c\u6309\u6469\u6efe\u7b52\u548c\u62c9\u4f38\u90fd\u6c92\u6709\u6548\uff0c\u90a3\u5c31\u8acb\u627e\u7cbe\u901a\u904b\u52d5\u6309\u6469\u6216\u9ad4\u7642\u7684\u5c08\u696d\u4eba\u58eb\u6309\u6469\u3002\u6cf0\u5f0f\u745c\u4f3d\u6309\u6469\u5c31\u662f\u4e00\u500b\u5f88\u597d\u7684\u4f8b\u5b50\u3002\uff08\u9019\u7a2e\u6309\u6469\u662f\u5728\u5b8c\u5168\u7a7f\u8457\u8863\u670d\u7684\u60c5\u6cc1\u4e0b\uff0c\u7531\u57f7\u696d\u8005\u5229\u7528\u4ed6\u5011\u7684\u8eab\u9ad4\u548c\u9ad4\u91cd\u65bd\u52a0\u9069\u7576\u7684\u58d3\u529b\u548c\u727d\u5f15\u529b\u4f86\u653e\u9b06\u60a8\u7dca\u7e43\u7684\u808c\u8089\uff09\u3002\u6309\u6469\u6cbb\u7642\u5e2b\u975e\u5e38\u77ad\u89e3\u89e3\u5256\u5b78\u548c\u904b\u52d5\u5b78\uff08\u8eab\u9ad4\u52d5\u4f5c\u7684\u79d1\u5b78\uff09\uff0c\u80fd\u63d0\u4f9b\u66f4\u591a\u898b\u89e3\u3001\u5efa\u8b70\u3001\u548c\u8212\u7de9\u3002\u6b64\u5916\uff0c\u9084\u6709\u4e00\u4e9b\u6309\u6469\u7406\u7642\u5e2b\u7cbe\u901a\u50b3\u7d71\u6309\u6469\u548c\u727d\u5f15\u62c9\u4f38\u3002<\/li>\n<\/ul>\n<h3>\u88dc\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\u88dc\u5145\u60a8\u8eab\u9ad4\u6240\u6d41\u5931\u7684\u6c34\u5206\u548c\u9e7d\u5206\uff0c\u9019\u610f\u5473\u8457\u591a\u559d\u6c34\u548c\u96fb\u89e3\u8cea\u3002\u5728\u60a8\u5b8c\u6210\u4e86\u935b\u7149\u6d3b\u52d5\u5f8c\uff0c<a href=\"https:\/\/askthescientists.com\/zh-hant\/beverage-quiz\/\">\u60a8\u7684\u98f2\u6599\u4e2d\u4e0d\u9700\u8981\u984d\u5916\u7684\u71b1\u91cf<\/a>\uff08\u50cf\u4e0a\u9762\u6240\u8aaa\u7684\u751c\u5473\u98f2\u6599\uff09\u3002\u53ea\u8981\u78ba\u4fdd\u80fd\u5f97\u5230\u8b93\u808c\u8089\u7372\u5f97\u6700\u4f73\u6062\u5fa9\u7684\u96fb\u89e3\u8cea\u548c\u9e7d\u3002<\/p>\n<h3>\u98f2\u98df<\/h3>\n<p>\u5728\u60a8\u7684\u935b\u7149\u6216\u63a2\u96aa\u4e4b\u5f8c\uff0c\u60a8\u61c9\u8a72\u5229\u7528\u60a8\u7684\u8eab\u9ad4\u589e\u52a0\u7684\u7cd6\u539f\u70ba\u60a8\u5728\u4e00\u9031\u7576\u4e2d\u548c\u4e0b\u4e00\u6b21\u935b\u7149\u63d0\u4f9b\u80fd\u91cf\u3002\u935b\u7149\u5f8c30-60\u5206\u9418\u5167\uff0c\u78ba\u4fdd\u651d\u53d6\u5065\u5eb7\u6bd4\u4f8b\u7684\u6613\u6d88\u5316<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/carbohydrates\/\">\u78b3\u6c34\u5316\u5408\u7269<\/a>\u548c<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/protein\/\">\u86cb\u767d\u8cea<\/a>\uff0c\u5169\u8005\u7684\u6bd4\u4f8b\u5927\u7d04\u70ba1\uff1a1\u62162\uff1a1\u3002\u53e6\u5916\uff0c\u5728\u6b64\u671f\u9593\u61c9\u76e1\u91cf\u907f\u958b\u7e96\u7dad\u7d20\u548c\u8102\u80aa\uff1b\u9019\u5169\u7a2e<a href=\"https:\/\/askthescientists.com\/zh-hant\/qa\/macronutrients\/\">\u5de8\u91cf\u71df\u990a\u7d20<\/a>\u6703\u6e1b\u7de9\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8cea\u7684\u5438\u6536\u3002<\/p>\n<p>\u5728\u9019\u6bb5\u6642\u9593\u4e4b\u5f8c\uff0c\u4e0b\u4e00\u9910\u958b\u59cb\u5c31\u53ef\u4ee5\u56de\u5230\u6b63\u5e38\u7684\u5065\u5eb7\u98f2\u98df\u4e86\u3002\u98df\u7528\u5bcc\u542b\u6297\u6c27\u5316\u5291\u7684\u6c34\u679c\u548c\u852c\u83dc\u2014\u85cd\u8393\u3001\u5805\u679c\u3001\u9752\u6912\uff0c\u67f3\u4e01\u548c\u7da0\u8449\u852c\u83dc\uff0c\u4ee5\u53ca\u5065\u5eb7\u7684\u7cbe\u76ca\u86cb\u767d\u8cea\uff08\u5982\u96de\u8089\u3001\u9b5a\u8089\u3001\u5805\u679c\u548c\u8c46\u985e\uff09\uff1b\u4e5f\u8981\u5403\u5bcc\u542b\u7e96\u7dad\u7684\u5065\u5eb7\u78b3\u6c34\u5316\u5408\u7269\uff0c\u901a\u5e38\u88ab\u7a31\u70ba\u300c\u8907\u5408\u300d\u78b3\u6c34\u5316\u5408\u7269\uff0c\u9019\u4e9b\u5305\u62ec\u5168\u7a40\u7269\u548c\u852c\u83dc\u3002\u6700\u5f8c\uff0c\u4e0d\u8981\u5fd8\u8a18\u5065\u5eb7\u7684\u55ae\u5143\u4e0d\u98fd\u548c\u8102\u80aa\u548c\u591a\u5143\u4e0d\u98fd\u548c\u8102\u80aa\uff0c\u5c24\u5176\u662f\u9ad8\u8102\u9b5a\u3001\u6838\u6843\u548c\u4e9e\u9ebb\u7c7d\u4e2d\u7684\u03c9-3\u8102\u80aa\u9178\u3002<\/p>\n<h3>\u7761\u7720<\/h3>\n<p>\u7121\u8ad6\u5982\u4f55\uff0c\u60a8\u7e3d\u662f\u9700\u8981<a href=\"https:\/\/askthescientists.com\/zh-hant\/healthy-sleep\/\">\u7761\u7720<\/a>\u3002\u4f46\u662f\u7576\u60a8\u7684\u9031\u672b\u52c7\u58eb\u7684\u8eab\u9ad4\u5df2\u7d93\u75b2\u7d2f\u6642\uff0c\u66f4\u9700\u8981\u7761\u7720\u3002\u5728\u904b\u52d5\u5f8c\u8981\u597d\u597d\u4f11\u606f\u3002\u5982\u679c\u53ef\u80fd\u7684\u8a71\uff0c\u6bd4\u6b63\u5e38\u60c5\u6cc1\u63d0\u524d\u4e00\u5c0f\u6642\u4e0a\u5e8a\u7761\u89ba\u3002\u9019\u807d\u8d77\u4f86\u53ef\u80fd\u5f88\u96e3\uff0c\u4f46\u662f\u4e00\u65e6\u60a8\u8eba\u5230\u5e8a\u4e0a\uff0c\u60a8\u7684\u8eab\u9ad4\u5c31\u6703\u611f\u8b1d\u60a8\u3002<\/p>\n<p>\u7761\u7720\u662f\u6211\u5011\u7684\u8eab\u9ad4\u9032\u884c\u5927\u90e8\u5206\u4fee\u5fa9\u5de5\u4f5c\u7684\u6642\u9593\u3002\u63d0\u65e9\u4f11\u606f\u4e00\u5c0f\u6642\u5c07\u8b93\u60a8\u7684\u8eab\u9ad4\u65e9\u4e00\u9ede\u555f\u52d5\u4fee\u5fa9\u904e\u7a0b\u3002\u7761\u7720\u8b93\u60a8\u7684\u8eab\u9ad4\u6709\u6642\u9593\u6cbb\u7652\u808c\u8089\uff0c\u88dc\u5145\u80fd\u91cf\u4f9b\u61c9\u3002\u9019\u4e5f\u662f\u60a8\u7684\u5fc3\u60c5\u653e\u9b06\u548c\u91cd\u65b0\u8abf\u9069\u7684\u6642\u671f\uff1b\u5982\u679c\u60a8\u5e0c\u671b\u5230\u4e0b\u500b\u9031\u672b\u524d\u4e00\u76f4\u90fd\u80fd\u7cbe\u529b\u5145\u6c9b\uff0c\u90a3\u9ebc\u9019\u5c31\u662f\u4e00\u6bb5\u91cd\u8981\u7684\u6642\u671f\u3002<\/p>\n<h2><strong>\u51fa\u53bb\u6d3b\u52d5\u4e26\u5584\u7528\u9031\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\u70ba\u4e00\u500b\u9031\u672b\u7684\u52c7\u58eb\uff0c\u60a8\u6709<a href=\"https:\/\/askthescientists.com\/zh-hant\/sports\/\">\u60f3\u8981\u4eab\u53d7\u7684\u904b\u52d5<\/a>\u3001\u60f3\u8981\u5f81\u670d\u7684\u9ad8\u5c71\u3001\u6216\u60f3\u8981\u9054\u6210\u7684\u76ee\u6a19\u3002\u73fe\u5728\u60a8\u64c1\u6709\u66f4\u591a\u5de5\u5177\u53ef\u8b93\u60a8\u5b89\u5168\u53c8\u6709\u6548\u7387\u5730\u5b8c\u6210\u9019\u4e9b\u76ee\u6a19\u3002\u5728\u60a8\u8a08\u5283\u4e0b\u9031\u672b\u7684\u6d3b\u52d5\u6642\uff0c\u8acb\u61c9\u7528\u5728\u9019\u88e1\u6240\u5b78\u7fd2\u5230\u7684\u6280\u5de7\u3002\u9019\u4e9b\u95dc\u65bc\u4e8b\u524d\u6e96\u5099\u3001\u5b89\u5168\u8003\u91cf\u3001\u80fd\u91cf\u88dc\u5145\u8a08\u5283\u548c\u6062\u5fa9\u7b49\u8a0a\u606f\uff0c\u90fd\u662f\u80fd\u5e6b\u52a9\u60a8\u66f4\u5b89\u5fc3\u5730\u9054\u6210\u76ee\u6a19\u7684\u5de5\u5177\u3002<\/p>\n<h2><strong>\u95dc\u65bc\u4f5c\u8005<\/strong><\/h2>\n<p><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<\/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-a8924572ab9de799f585c053f0ad2f5a'  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=\"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><\/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\u9ede59\u5206&#8230;&#8230;\u6ef4\u7b54\uff0c\u6ef4\u7b54\uff0c\u6ef4\u7b54&#8230;&#8230;\u7830\uff015\u9ede\u6574\uff0c\u8208\u9ad8\u91c7\u70c8\u3001\u81ea\u7531\u3001\u63a2\u96aa\u6d3b\u52d5\u3002\u60a8\u6240\u671f\u5f85\u7684\u90a3\u4e00\u523b\u7d42\u65bc\u5728\u6bcf\u500b\u661f\u671f\u4e94\u4e0b\u53485\u9ede\u81e8\u5230\u4e86\u3002\u60a8\u5f9e\u4e0a\u73ed\u7b2c40\u500b\u5c0f\u6642\u4e2d\u89e3\u812b\u51fa\u4f86\uff0c\u6e96\u5099\u96e2\u958b\u5de5\u4f5c\u5d17\u4f4d\u4e26\u8feb\u4e0d\u53ca\u5f85\u5730\u885d\u5411\u6b63\u7b49\u5f85\u8457\u60a8\u7684\u6d3b\u52d5\u3002\u4f46\u662f\uff0c\u4f5c\u70ba\u4e00\u540d\u9031\u672b\u52c7\u58eb\uff0c\u60a8\u7684\u8ffd\u6c42\u6709\u6642\u9650\uff1b\u5fd9\u788c\u7684\u751f\u6d3b\u53c8\u5c07\u5728\u77ed\u77ed\u5169\u5929\u534a\u4e4b\u5f8c\u7684\u9031\u4e00\u4e0a\u53489\u9ede\u958b\u59cb\u3002 \u4ec0\u9ebc\u662f\u9031\u672b\u52c7\u58eb\uff1f 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