{"id":71742,"date":"2023-01-03T10:00:08","date_gmt":"2023-01-03T17:00:08","guid":{"rendered":"https:\/\/askthescientists.com\/?p=71742"},"modified":"2022-12-05T09:49:18","modified_gmt":"2022-12-05T16:49:18","slug":"getting-back-in-shape","status":"publish","type":"post","link":"https:\/\/askthescientists.com\/zh-hant\/getting-back-in-shape\/","title":{"rendered":"\u6062\u5fa9\u826f\u597d\u9ad4\u614b"},"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\u904b\u52d5\u4e0d\u8db3\uff0c\u800c\u9019\u500b\u554f\u984c\u5728\u5176\u5b83\u6d32\u4e5f\u8b8a\u5f97\u65e5\u76ca\u56b4\u91cd\u3002\u6bcf\u65e5\u5efa\u8b70\u7684\u904b\u52d5\u91cf\u5927\u7d04\u662f 20 \u5206\u9418\u3002\u4ee5\u4e0b\u662f\u898f\u5f8b\u904b\u52d5\u7684\u5065\u5eb7\u76ca\u8655\uff1a<\/p>\n<ul>\n<li>\u6709\u52a9\u65bc\u9ad4\u91cd\u7ba1\u7406<\/li>\n<li>\u652f\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7<\/li>\n<li>\u6709\u52a9\u65bc\u8eab\u9ad4\u63a7\u5236\u8840\u7cd6\u6c34\u5e73<\/li>\n<li>\u652f\u6301\u5fc3\u7406\u5065\u5eb7\u548c\u5fc3\u60c5<\/li>\n<li>\u52a0\u5f37\u9aa8\u9abc\u548c\u808c\u8089<\/li>\n<li>\u6539\u5584\u7761\u7720\u54c1\u8cea<\/li>\n<li>\u5ef6\u5e74\u76ca\u58fd<\/li>\n<\/ul>\n<p>\u70ba\u4e86\u9ad4\u9a57\u9019\u4e9b\u5065\u5eb7\u76ca\u8655\uff0c\u6211\u5011\u4e4b\u4e2d\u6709\u8a31\u591a\u4eba\u5617\u8a66\u5c07\u904b\u52d5\u878d\u5165\u65e5\u5e38\u751f\u6d3b\u4e2d\u3002\u7136\u800c\u8981\u5728\u5fd9\u788c\u7684\u751f\u6d3b\u4e2d\u512a\u5148\u8003\u91cf\u5065\u5eb7\u4e26\u975e\u6613\u4e8b\u3002\u6709\u6642\u5019\u6703\u56e0\u8eab\u9ad4\u53d7\u50b7\u3001\u63db\u65b0\u5de5\u4f5c\u3001\u7167\u9867\u65b0\u751f\u5152\u6216\u751f\u6d3b\u4e2d\u7684\u6539\u8b8a\u800c\u8feb\u4f7f\u60a8\u66ab\u7de9\u65e5\u5e38\u904b\u52d5\u3002\u6211\u5011\u90fd\u66fe\u6709\u904e\u985e\u4f3c\u7684\u7d93\u9a57\u3002\u5728\u60a8\u95b1\u8b80\u9019\u7bc7\u6587\u7ae0\u7684\u540c\u6642\uff0c\u60a8\u53ef\u80fd\u4e5f\u5728\u601d\u8003\u6709\u4ec0\u9ebc\u66f4\u597d\u7684\u65b9\u5f0f\u4f86\u91cd\u65b0\u5c55\u958b\u60a8\u7684\u904b\u52d5\u7fd2\u6163\u3002<\/p>\n<p>\u597d\u6d88\u606f\u662f\u60a8\u80fd\u900f\u904e\u8a31\u591a\u65b9\u6cd5\u4f86\u6062\u5fa9\u826f\u597d\u9ad4\u614b\u3002<\/p>\n<h2>\u57f9\u990a\u904b\u52d5\u52d5\u6a5f\u7684\u79d8\u8a23<\/h2>\n<p>\u5728\u60a8\u518d\u6b21\u57f9\u990a\u904b\u52d5\u7fd2\u6163\u524d\uff0c\u60a8\u9700\u8981\u601d\u8003\u662f\u4ec0\u9ebc\u539f\u56e0\u8b93\u4e4b\u524d\u7684\u904b\u52d5\u7fd2\u6163\u4e2d\u65b7\u3002\u662f\u56e0\u70ba<a href=\"https:\/\/askthescientists.com\/reasons-to-exercise\/\">\u7f3a\u4e4f\u52d5\u6a5f\u55ce<\/a>\uff1f\u60a8\u662f\u5426\u8a2d\u7acb\u4e86\u5408\u9069\u7684\u76ee\u6a19\uff1f\u7121\u8ad6\u60a8\u7684\u751f\u6d3b\u518d\u5fd9\u788c\uff0c\u60a8\u90fd\u80fd\u5920\u63a7\u5236\u9019\u4e9b\u56e0\u7d20\u3002<\/p>\n<p>\u6709\u4e9b\u4eba\u72af\u7684\u932f\u8aa4\u662f\u5728\u4e00\u958b\u59cb\u4fbf\u5c07\u904b\u52d5\u5f37\u5ea6\u8a2d\u7acb\u904e\u9ad8\u3002\u4e00\u958b\u59cb\u4fbf\u8a2d\u7acb\u904e\u9ad8\u6a19\u6e96\u53ef\u80fd\u6703\u964d\u4f4e\u9577\u671f\u6301\u7e8c\u904b\u52d5\u7684\u52d5\u529b\uff0c\u4e5f\u5f88\u96e3\u7dad\u6301\u904b\u52d5\u7fd2\u6163\u3002\u5982\u679c\u9019\u662f\u60a8\u7684\u5fc3\u8072\uff0c\u60a8\u53ef\u4ee5\u8003\u616e\u5f9e\u8f03\u8f15\u9b06\u4e14\u6709\u8da3\u7684\u904b\u52d5\u958b\u59cb\u3002\u5176\u4ed6\u4eba\u53ef\u80fd\u5c0d\u9ad8\u5f37\u5ea6\u7684\u904b\u52d5\uff08\u5982\u679c\u4f7f\u7528\u6b63\u78ba\u7684\u8a13\u7df4\u6280\u8853\uff09\u66f4\u6709\u8208\u8da3\uff0c\u56e0\u70ba\u80fd\u5920\u66f4\u5feb\u9054\u6210\u76ee\u6a19\u3002<\/p>\n<p>\u5065\u8eab\u914d\u4ef6\u4e5f\u53ef\u80fd\u662f\u52d5\u529b\u56e0\u7d20\u4e4b\u4e00\u3002\u7528\u4e00\u526f\u65b0\u7684\u85cd\u7259\u8033\u6a5f\u6216\u904b\u52d5\u978b\u4f86\u5e6b\u52a9\u81ea\u5df1\u5728\u904b\u52d5\u71b1\u60c5\u88ab\u6d88\u78e8\u6642\u80fd\u7e7c\u7e8c\u4fdd\u6301\u65e5\u5e38\u904b\u52d5\u7684\u52d5\u529b\u3002<\/p>\n<p>\u7121\u8ad6\u60a8\u7684\u9700\u6c42\u548c\u76ee\u6a19\u70ba\u4f55\uff0c\u60a8\u90fd\u9700\u8981\u8a2d\u8a08\u5408\u9069\u7684\u8a08\u5283\u3002\u60a8\u4e5f\u53ef\u4ee5\u5728\u5c55\u958b\u4e00\u9805\u65b0\u7684\u904b\u52d5\u8a08\u5283\u4e4b\u524d\u8207\u60a8\u7684\u5bb6\u5ead\u91ab\u751f\u8aee\u8a62\u3002<\/p>\n<p>\u73fe\u5728\u8b93\u6211\u5011\u6df1\u5165\u77ad\u89e3\u6062\u5fa9\u826f\u597d\u9ad4\u614b\u7684\u5e7e\u7a2e\u65b9\u5f0f\u3002<\/p>\n<h2>\u56de\u6b78\u57fa\u790e\uff1a\u7c21\u55ae\u7684\u904b\u52d5<\/h2>\n<p>\u5c0d\u65bc\u5927\u591a\u6578\u4e45\u5750\u4e0d\u52d5\u7684\u4eba\u4f86\u8aaa\uff0c\u8f15\u9b06\u6062\u5fa9\u826f\u597d\u9ad4\u614b\u662f\u6700\u68d2\u7684\u65b9\u6cd5\u3002\u5c24\u5176\u662f\u7576\u60a8\u5728\u4fee\u5fa9\u50b7\u53e3\u6216\u662f\u525b\u751f\u7522\u5b8c\uff0c\u6216\u60a8\u60f3\u5728 50 \u6b72\u6642\u91cd\u62fe\u826f\u597d\u9ad4\u614b\u3002\u7531\u65bc\u8a31\u591a\u539f\u56e0\uff0c\u5b89\u5168\u3001\u7de9\u6162\u5730\u6062\u5fa9\u9ad4\u614b\u662f\u60a8\u7684\u9996\u8981\u4efb\u52d9\u3002<\/p>\n<p>\u5728\u4f4f\u5bb6\u9644\u8fd1\u6563\u6b65\u662f\u958b\u59cb\u5b89\u5168\u5730\u904b\u52d5\u7684\u6700\u7c21\u55ae\u65b9\u6cd5\u4e4b\u4e00\u3002\u4e00\u958b\u59cb\u60a8\u53ef\u4ee5\u6bcf\u5929\u6b65\u884c 10 \u5206\u9418\u6216\u66f4\u5c11\uff0c\u4f46\u6700\u7d42\u7684\u76ee\u6a19\u662f\u6bcf\u5929 20\uff0d30 \u5206\u9418\u7684\u5feb\u8d70\u3002<\/p>\n<p>\u4e00\u5929\u4e2d\uff0c\u60a8\u4e5f\u53ef\u4ee5\u5728\u5bb6\u5617\u8a66\u9032\u884c\u66f4\u9ad8\u5f37\u5ea6\u7684\u6d3b\u52d5\u3002\u9019\u500b\u6982\u5ff5\u88ab\u7a31\u70ba\u9ad8\u5f37\u5ea6\u5076\u767c\u8eab\u9ad4\u6d3b\u52d5\uff08HIIPA\uff09\uff0c\u5305\u542b\u4e86\u4ee5\u8db3\u5920\u9ad8\u5f37\u5ea6\u4f86\u63d0\u5347\u5fc3\u8df3\u548c\u547c\u5438\u983b\u7387\u7684\u6d3b\u52d5\u3002<\/p>\n<p>\u8d70\u6a13\u68af\u3001\u642c\u904b\u98df\u54c1\u3001\u6d17\u8eca\u6216<a href=\"https:\/\/askthescientists.com\/gardening\/\">\u5f9e\u4e8b\u5712\u85dd<\/a>\u662f HIIPA \u7684\u5e7e\u500b\u4f8b\u5b50\u3002\u82e5\u60a8\u80fd\u627e\u5230\u9ad8\u65bc\u7576\u524d\u6d3b\u52d5\u6c34\u5e73\u7684\u4e8b\u9805\uff0c\u5c07\u5b83\u5011\u52a0\u5230\u60a8\u7684\u65e5\u5e38\u6d3b\u52d5\u4e2d\u662f\u6539\u5584\u9ad4\u614b\u7684\u4e00\u7a2e\u7c21\u55ae\u65b9\u6cd5\u3002<\/p>\n<p>\u4e00\u65e6\u60a8\u7684\u52d5\u4f5c\u8b8a\u5f97\u66f4\u8f15\u9b06\uff0c\u4e0b\u4e00\u6b65\u5c31\u662f\u589e\u52a0\u6df1\u8e72\u3001\u5f13\u6b65\u3001\u4fef\u81e5\u6490\u548c\u4ef0\u81e5\u8d77\u5750\u7b49\u81ea\u8eab\u9ad4\u91cd\u52d5\u4f5c\u3002\u9019\u4e9b\u904b\u52d5\u90fd\u53ef\u4ee5\u5728\u5bb6\u4e2d\u5b8c\u6210\uff0c\u4e14\u7121\u9700\u4efb\u4f55\u8a2d\u5099\u3002<\/p>\n<p>\u60a8\u4e5f\u53ef\u4ee5\u642d\u914d\u4e00\u4e9b\u77ed\u66ab\u3001\u9ad8\u5f37\u5ea6\u7684\u6709\u6c27\u904b\u52d5\u3002\u958b\u5408\u8df3\u548c\u6ce2\u6bd4\u8df3\u90fd\u662f\u9069\u5408\u5728\u5bb6\u9032\u884c\u7684\u6709\u6c27\u904b\u52d5\u3002\u60a8\u751a\u81f3\u53ef\u4ee5\u5617\u8a66\u7d50\u5408\u9019\u4e9b\u4e0d\u540c\u7684\u904b\u52d5\uff0c\u4f5c\u70ba\u4e00\u7cfb\u5217\u7684\u74b0\u5f0f\u8a13\u7df4\u4f86\u63d0\u5347\u60a8\u7684\u5fc3\u7387\u3002\u74b0\u5f0f\u8a13\u7df4\u7684\u7bc4\u4f8b\u5982\u4ee5\u4e0b\u6240\u793a\uff1a<\/p>\n<ul>\n<li><strong>15 <\/strong><strong>\u6b21\u6df1\u8e72\u8df3<\/strong>\u2014\u2014\u9996\u5148\uff0c\u96d9\u8173\u5206\u958b\u4e26\u8207\u80a9\u540c\u5bec\u3002\u5c07\u819d\u84cb\u5f4e\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 <\/strong><strong>\u500b\u4fef\u81e5\u6490<\/strong>\u2014\u2014\u5148\u56db\u80a2\u671d\u5730\uff0c\u518d\u4f38\u76f4\u60a8\u7684\u624b\u81c2\u548c\u817f\u3002\u5c07\u60a8\u7684\u8eab\u9ad4\u964d\u4f4e\uff0c\u76f4\u81f3\u60a8\u7684\u80f8\u90e8\u5e7e\u4e4e\u63a5\u89f8\u5730\u9762\uff0c\u518d\u5c07\u81ea\u5df1\u5f80\u4e0a\u63a8\u3002<\/li>\n<li><strong>15 <\/strong><strong>\u6b21\u6ce2\u6bd4\u8df3<\/strong>\u2014\u2014\u9996\u5148\uff0c\u96d9\u8173\u5206\u958b\u4e26\u8207\u80a9\u540c\u5bec\u3002\u8eab\u9ad4\u964d\u4f4e\u81f3\u6df1\u8e72\u59ff\u52e2\uff0c\u518d\u9032\u884c\u4fef\u81e5\u6490\u59ff\u52e2\uff0c\u5c07\u60a8\u7684\u8173\u5411\u5f8c\u8e22\u4e26\u5c07\u624b\u653e\u5728\u5730\u9762\u3002\u8df3\u8d77\u4e26\u56de\u5230\u7ad9\u7acb\u59ff\u52e2\u3002<\/li>\n<li><strong>1 <\/strong><strong>\u5206\u9418\u5e73\u677f\u652f\u6490<\/strong>\u2014\u2014\u56db\u80a2\u8457\u5730\u3002\u4f38\u76f4\u60a8\u7684\u624b\u81c2\u548c\u817f\u3002\u4fdd\u6301\u4e0d\u52d5\u3002<\/li>\n<li><strong>1 <\/strong><strong>\u5206\u9418\u9760\u7246\u8e72<\/strong>\u2014\u2014\u5c07\u8eab\u9ad4\u964d\u4f4e\u81f3\u6df1\u8e72\u4f4d\u7f6e\uff0c\u80cc\u90e8\u9760\u7246\u3002\u4fdd\u6301\u4e0d\u52d5\u3002<\/li>\n<\/ul>\n<p>\u6bcf\u9805\u904b\u52d5\u4e4b\u9593\u4f11\u606f\u7d04 20 \u79d2\u4e26\u91cd\u8907\u5faa\u74b0 2\uff0d3 \u6b21\u3002<\/p>\n<p>\u642d\u914d\u65e5\u5e38\u6b65\u884c\u3001\u81ea\u8eab\u9ad4\u91cd\u8a13\u7df4\u548c\u77ed\u66ab\u3001\u9ad8\u5f37\u5ea6\u7684\u6709\u6c27\u904b\u52d5\uff0c\u60a8\u6bcf\u5929\u53ef\u4ee5\u8f15\u9b06\u5b8c\u6210 20 \u5206\u9418\u7684\u904b\u52d5\u3002\u4f46\u5728\u57f7\u884c\u5e7e\u9031\u4e4b\u5f8c\uff0c\u60a8\u53ef\u4ee5\u63d0\u9ad8\u65e5\u5e38\u904b\u52d5\u7684\u96e3\u5ea6\u3002<\/p>\n<h2>\u4e2d\u5ea6\u904b\u52d5\u7684\u8a13\u7df4\u6280\u5de7<\/h2>\n<p>\u9019\u500b\u968e\u6bb5\u662f\u958b\u59cb\u9032\u884c\u8010\u529b\u904b\u52d5\uff08\u5982\u8dd1\u6b65\uff09\u7684\u597d\u6642\u6a5f\u3002\u627e\u5c0b\u60a8\u6240\u5728\u57ce\u5e02\u7684 5 \u516c\u91cc\u6216 10 \u516c\u91cc\u99ac\u62c9\u677e\u6bd4\u8cfd\u4e26\u5831\u540d\u53c3\u52a0\uff01\u60a8\u4e5f\u53ef\u4ee5\u5831\u540d\u53c3\u52a0\u7576\u5730\u7684\u8db3\u7403\u4ff1\u6a02\u90e8\u6216\u52a0\u5165\u5065\u884c\u5718\u9ad4\u3002\u900f\u904e\u53c3\u52a0\u4e0d\u540c\u985e\u578b\u7684\u6d3b\u52d5\uff0c\u60a8\u5c0d\u904b\u52d5\u7684\u71b1\u60c5\u6703\u66f4\u52a0\u6301\u4e45\u3002<\/p>\n<p>\u5982\u679c\u60a8\u60f3<a href=\"https:\/\/askthescientists.com\/strength-vs-cardio\/\">\u9996\u6b21\u5617\u8a66\u91cd\u91cf\u8a13\u7df4<\/a>\uff0c\u8acb\u627e\u5230\u5408\u9069\u7684\u5065\u8eab\u623f\u4e26\u8003\u616e\u5728\u525b\u958b\u59cb\u6642\u8207\u8a8d\u8b49\u7684\u79c1\u4eba\u6559\u7df4\u9032\u884c\u8a13\u7df4\u3002\u4ed6\u5011\u6703\u5e6b\u52a9\u60a8\u5b78\u7fd2\u9032\u884c\u5404\u7a2e\u904b\u52d5\u7684\u6b63\u78ba\u65b9\u5f0f\u3002\u5982\u679c\u60a8\u5df2\u6709\u91cd\u91cf\u8a13\u7df4\u7684\u57fa\u790e\uff0c\u5728\u91cd\u65b0\u958b\u59cb\u8a13\u7df4\u6642\u8acb\u8a18\u5f97\u4ee5\u4e0b\u7684\u6280\u5de7\uff1a<\/p>\n<ul>\n<li>\u5728\u6bcf\u6b21\u8a13\u7df4\u524d\u8acb\u9032\u884c\u7d04 5 \u5206\u9418\u7684\u6709\u6c27\u904b\u52d5\u71b1\u8eab<\/li>\n<li>\u6df1\u8e72\u3001\u786c\u8209\u548c\u5f15\u9ad4\u5411\u4e0a\u7b49\u8907\u5408\u8a13\u7df4\u662f\u6700\u91cd\u8981\u7684<\/li>\n<li>\u5728\u6700\u521d\u7684\u5e7e\u9031\u5167\uff0c\u6bcf\u6b21\u9032\u884c 2\uff0d3 \u7d44\uff0c\u6bcf\u7d44 10\uff0d12 \u6b21\uff0c\u9078\u64c7\u8f03\u8f15\u7684\u91cd\u91cf\u76f4\u5230\u60a8\u80fd\u5920\u6b63\u78ba\u7121\u8aa4\u5730\u57f7\u884c\u52d5\u4f5c<span style=\"text-decoration: line-through;\">\u3002<\/span><\/li>\n<li>\u5728\u4e00\u958b\u59cb\u6642\uff0c\u8acb\u9650\u5236\u60a8\u7684\u8907\u5408\u8a13\u7df4\u6578\u91cf<span style=\"text-decoration: line-through;\">\u3002<\/span><\/li>\n<li>\u5728\u9032\u884c\u81ea\u7531\u91cd\u91cf\u8a13\u7df4\u6642\uff0c\u8acb\u78ba\u8a8d\u6709\u5c08\u4eba\u8f14\u52a9<\/li>\n<\/ul>\n<p>\u7576\u60a8\u9069\u61c9\u5f37\u5ea6\u548c\u57fa\u790e\u5f8c\uff0c\u60a8\u53ef\u4ee5\u642d\u914d\u8f14\u52a9\u52d5\u4f5c\u4f86\u8a13\u7df4\u4e0d\u540c\u7684\u808c\u8089\u3002\u60a8\u4e5f\u53ef\u4ee5\u958b\u59cb\u589e\u52a0\u60a8\u8209\u91cd\u7684\u91cd\u91cf\u3002\u7576\u60a8\u529b\u91cf\u589e\u5f37\u6642\uff0c\u60a8\u5c07\u6e1b\u5c11\u91cd\u8907\u52d5\u4f5c\u7684\u6b21\u6578\u4e26\u589e\u52a0\u8a13\u7df4\u6642\u7684\u91cd\u91cf\u3002<\/p>\n<h2>\u5982\u4f55\u5feb\u901f\u5851\u9020\u826f\u597d\u7684\u9ad4\u614b<\/h2>\n<p>\u6210\u529f\u6c92\u6709\u6377\u5f91\uff0c\u4f46\u5728\u5065\u8eab\u65b9\u9762\u4e26\u4e0d\u5b8c\u5168\u6b63\u78ba\u3002\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\u5df2\u88ab\u8b49\u660e\u6bd4\u8d77\u5176\u5b83\u8a13\u7df4\u65b9\u6cd5\uff0c\u80fd\u66f4\u5feb\u5730\u5e6b\u52a9\u60a8\u5851\u9020\u826f\u597d\u9ad4\u614b\u3002<\/p>\n<p>\u6b64\u9805\u904b\u52d5\u7684\u4e3b\u8981\u6982\u5ff5\u662f\u60a8\u300c\u885d\u523a\u300d\u6216\u5728\u77ed\u671f\u9593\u5167\u5feb\u901f\u9032\u884c\u4e00\u9023\u4e32\u7684\u7c21\u55ae\u52d5\u4f5c\uff0c\u7136\u5f8c\u91cd\u8907\u6b64\u5faa\u74b0 4\uff0d6 \u6b21\u3002<\/p>\n<p>\u6216\u8a31 HIIT \u807d\u8d77\u4f86\u6709\u4e9b\u4ee4\u4eba\u611f\u5230\u5bb3\u6015\uff0c\u4f46\u5176\u5be6\u5b83\u5728\u5f37\u5ea6\u4e0a\u6709\u76f8\u7576\u5927\u7684\u8b8a\u5316\u7a7a\u9593\u3002\u5b83\u4e5f\u53ef\u4ee5\u900f\u904e\u4efb\u4f55\u985e\u578b\u7684\u6709\u6c27\u904b\u52d5\u4f86\u5b8c\u6210\uff0c\u5982\u8dd1\u6b65\u3001\u722c\u6a13\u68af\u3001\u5212\u8239\u7b49\u3002<\/p>\n<p>\u5047\u8a2d\u60a8\u662f\u4e00\u540d\u6b63\u5728\u9032\u884c\u98db\u8f2a\u8eca\u57f9\u8a13\u7684\u8eca\u624b\u3002\u60a8\u7684 HIIT \u8a13\u7df4\u53ef\u4ee5\u5f9e 30 \u79d2\u5168\u529b\u8e6c\u8eca\u958b\u59cb\uff0c\u518d\u642d\u914d\u7de9\u6162\u8e6c\u8eca 1 \u5206\u9418\u3002\u91cd\u8907\u4e94\u6b21\u3002\u5c07 HIIT \u8207\u60a8\u7684\u57f9\u8a13\u7d50\u5408\u80fd\u5e6b\u52a9\u60a8\u5728\u77ed\u77ed\u5e7e\u5206\u4e2d\u5167\u6709\u6548\u5730\u63d0\u9ad8\u60a8\u7684\u5065\u8eab\u9032\u5ea6\u3002<\/p>\n<p>HIIT \u7684\u76ca\u8655\uff1a<\/p>\n<ul>\n<li>\u71c3\u71d2\u5927\u91cf\u5361\u8def\u91cc<\/li>\n<li>\u589e\u52a0\u65b0\u9673\u4ee3\u8b1d\u7387<\/li>\n<li>\u6539\u5584\u8017\u6c27\u91cf<\/li>\n<li>\u63d0\u9ad8\u6709\u6c27\u548c\u7121\u6c27\u4ee3\u8b1d\u80fd\u529b<\/li>\n<li>\u80fd\u7522\u751f\u8207\u96d9\u500d\u9069\u5ea6\u904b\u52d5\u76f8\u4f3c\u7684\u76ca\u8655<\/li>\n<\/ul>\n<p>\u96d6\u7136 HIIT \u8a13\u7df4\u4e3b\u8981\u5c08\u6ce8\u5728\u6709\u6c27\u5065\u8eab\uff0c\u4f46\u4e5f\u53ef\u4ee5\u61c9\u7528\u5728\u8209\u91cd\u3002\u9078\u64c7\u8907\u5408\u52d5\u4f5c\u3001\u7e2e\u77ed\u4f11\u606f\u6642\u9593\u4e26\u642d\u914d\u4e00\u4e9b\u9ad8\u5f37\u5ea6\u7684\u6709\u6c27\u904b\u52d5\u4f86\u7d50\u5408 HIIT \u548c\u529b\u91cf\u3002<\/p>\n<h2>\u6062\u5fa9\u826f\u597d\u9ad4\u614b\u6c38\u4e0d\u5acc\u9072<\/h2>\n<p>\u7121\u9808\u61f7\u7591\uff0c\u60a8\u80fd\u5f9e\u904b\u52d5\u4e2d\u7372\u5f97\u5404\u7a2e<a href=\"https:\/\/askthescientists.com\/exercise-cellular-health\/\">\u751f\u7406\u76ca\u8655<\/a>\uff0c\u800c\u60a8\u7684\u57fa\u56e0\u4e5f\u6703\u767c\u751f\u8b8a\u5316\u3002\u6709\u8d85\u904e 3,000 \u500b\u57fa\u56e0\u5728\u4eba\u5011\u6709\u904b\u52d5\u8207\u5c11\u6d3b\u52d5\u7684\u808c\u8089\u4e2d\u7522\u751f\u4e0d\u540c\u53cd\u61c9\u3002\u5728 <em>PLOS Genetics<\/em> \u4e0a\u7684\u4e00\u9805\u7814\u7a76\u767c\u8868\u6e2c\u91cf\u904b\u52d5\u5c0d\u9019\u4e9b\u57fa\u56e0\u8b8a\u5316\u7684\u5f71\u97ff\u3002<\/p>\n<p>\u7814\u7a76\u4eba\u54e1\u82b1\u4e86\u4e09\u500b\u6708\u7684\u6642\u9593\uff0c\u4f7f\u7528\u817f\u90e8\u4f38\u5c55\u6a5f\u4f86\u8a13\u7df4\u6bcf\u4f4d\u7814\u7a76\u53c3\u8207\u8005\u7684\u4e00\u689d\u817f\uff0c\u53e6\u4e00\u689d\u817f\u5247\u6c92\u6709\u8a13\u7df4\u3002\u4e4b\u5f8c\uff0c\u7814\u7a76\u53c3\u8207\u8005\u5f9e\u57f9\u8a13\u4e2d\u4f11\u606f\u4e86 9 \u500b\u6708\u3002\u7576\u4ed6\u5011\u518d\u6b21\u53c3\u52a0\u8a13\u7df4\uff0c\u5169\u96bb\u8173\u7372\u5f97\u4e00\u6a23\u7684\u8a13\u7df4\uff0c\u518d\u9032\u884c\u6700\u7d42\u7684\u6e2c\u8a66\u3002<\/p>\n<p>\u7d50\u679c\u986f\u793a\uff0c9 \u500b\u6708\u524d\u8a13\u7df4\u7684\u817f\u770b\u8d77\u4f86\u8207\u65b0\u8a13\u7df4\u7684\u817f\u5e7e\u4e4e\u76f8\u540c\u3002<\/p>\n<p>\u4f5c\u8005\u7528\u4e0d\u540c\u7684\u65b9\u5f0f\u4f86\u5206\u6790\u7d50\u679c\u3002\u5f88\u660e\u986f\u904b\u52d5\u80fd\u523a\u6fc0\u5065\u5eb7\u7684\u57fa\u56e0\u8b8a\u5316\uff0c\u800c\u60a8\u5fc5\u9808\u5805\u6301\u904b\u52d5\u624d\u80fd\u7dad\u6301\u9019\u4e9b\u76ca\u8655\u3002\u4ed6\u5011\u4e5f\u8868\u793a\u4e45\u5750\u4e0d\u52d5\u7684\u4eba\u53ef\u4ee5\u5f9e\u904b\u52d5\u4e2d\u7372\u5f97\u8207\u6301\u7e8c\u904b\u52d5\u4e4b\u4eba\u76f8\u540c\u7684\u76ca\u8655\u3002<\/p>\n<p>\u7121\u8ad6\u60a8\u5df2\u96e2\u958b\u5065\u8eab\u623f 6 \u500b\u6708\u6216\u662f 10 \u5e74\uff0c\u6062\u5fa9\u826f\u597d\u9ad4\u614b\u4e26\u57f9\u990a\u56fa\u5b9a\u7684\u5065\u5eb7\u7fd2\u6163\u6c38\u4e0d\u5acc\u9072\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-b876123d72a448ca87c226f92d4844e1'  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\u6587\u737b\" data-title-open=\"\" data-aria_collapsed=\"Click to expand: \u53c3\u8003\u6587\u737b\" data-aria_expanded=\"Click to collapse: \u53c3\u8003\u6587\u737b\">\u53c3\u8003\u6587\u737b<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\u904b\u52d5\u4e0d\u8db3\uff0c\u800c\u9019\u500b\u554f\u984c\u5728\u5176\u5b83\u6d32\u4e5f\u8b8a\u5f97\u65e5\u76ca\u56b4\u91cd\u3002\u6bcf\u65e5\u5efa\u8b70\u7684\u904b\u52d5\u91cf\u5927\u7d04\u662f 20 \u5206\u9418\u3002\u4ee5\u4e0b\u662f\u898f\u5f8b\u904b\u52d5\u7684\u5065\u5eb7\u76ca\u8655\uff1a \u6709\u52a9\u65bc\u9ad4\u91cd\u7ba1\u7406 \u652f\u6301\u5fc3\u8840\u7ba1\u5065\u5eb7 \u6709\u52a9\u65bc\u8eab\u9ad4\u63a7\u5236\u8840\u7cd6\u6c34\u5e73 \u652f\u6301\u5fc3\u7406\u5065\u5eb7\u548c\u5fc3\u60c5 \u52a0\u5f37\u9aa8\u9abc\u548c\u808c\u8089 \u6539\u5584\u7761\u7720\u54c1\u8cea \u5ef6\u5e74\u76ca\u58fd \u70ba\u4e86\u9ad4\u9a57\u9019\u4e9b\u5065\u5eb7\u76ca\u8655\uff0c\u6211\u5011\u4e4b\u4e2d\u6709\u8a31\u591a\u4eba\u5617\u8a66\u5c07\u904b\u52d5\u878d\u5165\u65e5\u5e38\u751f\u6d3b\u4e2d\u3002\u7136\u800c\u8981\u5728\u5fd9\u788c\u7684\u751f\u6d3b\u4e2d\u512a\u5148\u8003\u91cf\u5065\u5eb7\u4e26\u975e\u6613\u4e8b\u3002\u6709\u6642\u5019\u6703\u56e0\u8eab\u9ad4\u53d7\u50b7\u3001\u63db\u65b0\u5de5\u4f5c\u3001\u7167\u9867\u65b0\u751f\u5152\u6216\u751f\u6d3b\u4e2d\u7684\u6539\u8b8a\u800c\u8feb\u4f7f\u60a8\u66ab\u7de9\u65e5\u5e38\u904b\u52d5\u3002\u6211\u5011\u90fd\u66fe\u6709\u904e\u985e\u4f3c\u7684\u7d93\u9a57\u3002\u5728\u60a8\u95b1\u8b80\u9019\u7bc7\u6587\u7ae0\u7684\u540c\u6642\uff0c\u60a8\u53ef\u80fd\u4e5f\u5728\u601d\u8003\u6709\u4ec0\u9ebc\u66f4\u597d\u7684\u65b9\u5f0f\u4f86\u91cd\u65b0\u5c55\u958b\u60a8\u7684\u904b\u52d5\u7fd2\u6163\u3002 \u597d\u6d88\u606f\u662f\u60a8\u80fd\u900f\u904e\u8a31\u591a\u65b9\u6cd5\u4f86\u6062\u5fa9\u826f\u597d\u9ad4\u614b\u3002 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