\u6700\u8fd1\u8bb8\u591a\u5173\u4e8e\u5065\u8eab\u597d\u5904\u7684\u5185\u5bb9\u90fd\u63d0\u5230\u4e86\u4e00\u4e2a\u542c\u8d77\u6765\u6709\u70b9\u5413\u4eba\u7684\u89c2\u70b9\uff1a\u771f\u6b63\u7684\u5065\u8eab\u76ee\u6807\uff0c\u662f\u8001\u4e86\u4e4b\u540e\u4e0d\u62d6\u7d2f\uff0c\u5e72\u51c0\u5229\u843d\u7684\u79bb\u5f00\u3002<\/p>\n
\u5176\u5b9e\uff0c\u66f4\u7cbe\u786e\u4e00\u70b9\u7684\u63cf\u8ff0\u5e94\u8be5\u662f\uff1a\u5728\u8fc8\u5411\u8870\u8001\u7684\u8fc7\u7a0b\u5f53\u4e2d\uff0c\u5065\u8eab\u7684\u4eba\u80fd\u5c3d\u53ef\u80fd\u7f29\u77ed\u5e72\u4ec0\u4e48\u90fd\u9700\u8981\u4eba\u7167\u987e\u7684\u201c\u6700\u540e\u65f6\u5149\u201d\uff0c\u51cf\u5c11\u75db\u82e6\u7684\u6162\u6027\u75be\u75c5\uff0c\u5230\u6b7b\u4ea1\u7684\u6700\u540e\u4e00\u523b\u90fd\u6bd4\u4e0d\u5065\u8eab\u7684\u4eba\u66f4\u6709\u6d3b\u529b\u3002<\/p>\n
\u5c31\u50cf\u73cd\u00b7\u53e4\u9053\u5c14\u5728 91 \u5c81\u53bb\u4e16\u65f6\uff0c\u6b63\u5904\u5728\u67d0\u4e2a\u6f14\u8bb2\u6d3b\u52a8\u7684\u884c\u7a0b\u4e2d\uff1b\u5728\u5f88\u591a\u89c6\u9891\u8d44\u6599\u91cc\uff0c\u6211\u4eec\u90fd\u80fd\u770b\u5230\u5979\u5f53\u65f6\u4f9d\u7136\u5065\u6b65\u5982\u98de\uff0c\u4e00\u8def\u5c0f\u8dd1\u5730\u524d\u5f80\u6d3b\u52a8\u5730\u70b9\u3002<\/p>\n
\u6211\u4eec\u771f\u6b63\u60f3\u8981\u7684\u957f\u5bff\u4ec0\u4e48\u6837\uff1f<\/strong><\/p>\n \u6211\u4eec\u7ecf\u5e38\u628a\u201c\u957f\u5bff\u201d\u5355\u7eaf\u60f3\u8c61\u6210\u201c\u6d3b\u5f97\u4e45\u201d\uff0c\u4f46\u8bd5\u60f3\u4e00\u4e2a\u60c5\u51b5\uff1a<\/p>\n A. \u6210\u529f\u6d3b\u5230 90 \u5c81\uff0c\u4f46\u662f\u6700\u540e 20 \u5e74\u7f20\u7ef5\u75c5\u69bb\uff0c\u65e0\u6cd5\u81ea\u7406<\/p>\n B. \u53ea\u6d3b\u5230 70 \u5c81\uff0c\u4f46\u662f\u6bcf\u5929\u90fd\u50cf\u5e74\u8f7b\u65f6\u4e00\u6837\u5065\u5eb7\u5feb\u4e50\u6709\u6d3b\u529b<\/p>\n \u4f60\u4f1a\u9009 A \u8fd8\u662f B \u5462\uff1f<\/p>\n \u53ef\u4ee5\u8bf4\uff0c\u6211\u4eec\u8ffd\u6c42\u7684\u201c\u957f\u5bff\u201d\u5176\u5b9e\u6307\u7684\u662f\u201c\u5065\u5eb7\u5bff\u547d\u957f\u201d\uff0c\u662f\u628a\u5931\u80fd\u671f\u538b\u7f29\u5230\u751f\u547d\u672b\u7aef\u5c3d\u53ef\u80fd\u77ed\u7684\u65f6\u95f4\u7a97\u5185\uff0c\u5728\u8001\u5e74\u671f\u4f9d\u7136\u80fd\u9ad8\u8d28\u91cf\u5730\u751f\u6d3b\u3002<\/p>\n \u8457\u540d\u7684\u957f\u5bff\u7814\u7a76\u8005\u5f7c\u5f97\u00b7\u963f\u63d0\u4e9a(Peter Attia)\u5728\u4ed6\u7684\u8457\u4f5c\u300a\u8d85\u8d8a\u767e\u5c81\u300b\u91cc\u63d0\u5230\uff0c\u5982\u679c\u60f3\u8fbe\u6210\u66f4\u957f\u7684\u5065\u5eb7\u5bff\u547d\uff0c\u90a3\u4e48\u5c31\u8981\u4ece\u73b0\u5728\u5f00\u59cb\u5efa\u7acb\u5065\u5eb7\u7684\u751f\u6d3b\u65b9\u5f0f\u548c\u8fd0\u52a8\u4e60\u60ef\u3002\u5fc3\u80ba\u9002\u80fd\u3001\u808c\u8089\u91cf\u548c\u808c\u529b\u3001\u5e73\u8861\u4e0e\u534f\u8c03\u80fd\u529b\u8fd9\u51e0\u9879\u80fd\u529b\uff0c\u90fd\u80fd\u50cf\u8d22\u4ea7\u4e00\u6837\u4ece\u5e74\u8f7b\u65f6\u79ef\u7d2f\uff0c\u6210\u4e3a\u51e0\u5341\u5e74\u540e\u7684\u529f\u80fd\u6027\u8d44\u4ea7\u3002<\/p>\n \u65af\u5766\u798f\u5927\u5b66\u4ece 1984 \u5e74\u8d77\u5f00\u59cb\u8ffd\u8e2a 538 \u540d 50 \u5c81\u4ee5\u4e0a\u7684\u957f\u8dd1\u4ff1\u4e50\u90e8\u6210\u5458\u548c 423 \u540d\u5065\u5eb7\u5bf9\u7167\u4eba\u7fa4\uff0c\u4e4b\u540e\u8fde\u7eed\u968f\u8bbf 21 \u5e74\u3002\u8bc4\u4f30\u5de5\u5177\u662f\u5065\u5eb7\u8bc4\u4f30\u95ee\u5377\u6b8b\u969c\u6307\u6570(Health Assessment Questionnaire Disability Index\uff0cHAQ-DI)\uff0c\u7528\u91cf\u8868\u6765\u8bb0\u5f55\u53d7\u8bd5\u8005\u7684\u751f\u6d3b\u80fd\u529b\u548c\u72b6\u6001\uff1a0 \u5206\u4ee3\u8868\u5b8c\u5168\u6ca1\u6709\u969c\u788d\uff0c\u5206\u6570\u8d8a\u9ad8\u4ee3\u8868\u72ec\u7acb\u751f\u6d3b\u80fd\u529b\u8d8a\u5dee\uff0c\u6807\u51c6\u5305\u62ec\u80fd\u5426\u81ea\u5df1\u7a7f\u8863\u3001\u8d77\u8eab\u3001\u884c\u8d70\u3001\u5b8c\u6210\u65e5\u5e38\u4e8b\u52a1\u7b49\u3002<\/p>\n \u7ed3\u679c\u53d1\u73b0\uff0c\u8fd0\u52a8\u7ec4\u548c\u5bf9\u7167\u7ec4\u7684\u5931\u80fd\u53d1\u751f\u65f6\u95f4\u5dee\u8ddd\u5de8\u5927\u2014\u2014\u8fd0\u52a8\u7ec4\u7684\u5931\u80fd\u53d1\u751f\u65f6\u95f4\u5e73\u5747\u6bd4\u5bf9\u7167\u7ec4\u63a8\u8fdf\u7ea6 16 \u5e74\uff0c\u4e14\u8fd9\u4e2a\u5dee\u8ddd\u5728 21 \u5e74\u8ffd\u8e2a\u671f\u5185\u6301\u7eed\u6269\u5927\uff0c\u800c\u975e\u7f29\u5c0f\u3002<\/p>\n \u6b64\u5916\uff0c\u4e24\u7ec4\u7684\u6b7b\u4ea1\u7387\u4e5f\u6709\u660e\u663e\u7684\u533a\u522b\uff1a\u5230\u7b2c 19 \u5e74\u65f6\uff0c\u5bf9\u7167\u7ec4\u6b7b\u4ea1\u7387\u9ad8\u8fbe 34%\uff0c\u8fd0\u52a8\u7ec4\u53ea\u6709 15%\uff1b\u8fd0\u52a8\u7ec4\u5168\u56e0\u6b7b\u4ea1\u98ce\u9669\u964d\u4f4e\u7ea6 39%\uff0c\u6b7b\u4ea1\u5e73\u5747\u63a8\u8fdf\u7ea6 7 \u5e74\u3002<\/p>\n \u7efc\u5408\u6765\u770b\uff0c\u8fd0\u52a8\u7ec4\u548c\u5bf9\u7167\u7ec4\u76f8\u6bd4\uff0c\u6b7b\u4ea1\u5e73\u5747\u665a 7 \u5e74\uff0c\u4f46\u5931\u80fd\u5e73\u5747\u665a\u4e86 16 \u5e74\uff0c\u8fd9\u8bf4\u660e\u89c4\u5f8b\u8fd0\u52a8\u786e\u5b9e\u80fd\u628a\u5931\u80fd\u671f\u5f80\u540e\u9000\uff0c\u800c\u4e14\u5e45\u5ea6\u8fdc\u8fdc\u5927\u4e8e\u5bf9\u5bff\u547d\u672c\u8eab\u7684\u5ef6\u957f\u3002<\/p>\n \u7814\u7a76\u4e2d\u53e6\u4e00\u4e2a\u503c\u5f97\u6ce8\u610f\u7684\u7ec6\u8282\u662f\uff0c\u7814\u7a76\u5f00\u59cb\u65f6\u8fd0\u52a8\u7ec4\u6bcf\u5468\u5e73\u5747\u8dd1\u6b65\u7ea6 4 \u5c0f\u65f6\uff0c21 \u5e74\u540e\u4e0b\u964d\u5230\u7ea6 76 \u5206\u949f\uff0c\u8fd0\u52a8\u91cf\u5df2\u7ecf\u5927\u5e45\u51cf\u5c11\uff0c\u4f46\u5065\u5eb7\u4f18\u52bf\u4f9d\u7136\u663e\u8457\u5b58\u5728\u3002\u8fd9\u8bf4\u660e\u4e2d\u5e74\u5efa\u7acb\u8d77\u6765\u7684\u8fd0\u52a8\u4e60\u60ef\u4ea7\u751f\u7684\u4fdd\u62a4\u6548\u5e94\u5177\u6709\u76f8\u5f53\u7684\u6301\u7eed\u6027\uff0c\u4e0d\u9700\u8981\u5230\u665a\u5e74\u4e5f\u7ef4\u6301\u9ad8\u5f3a\u5ea6\u624d\u80fd\u4fdd\u4f4f\u83b7\u76ca\u3002<\/p>\n \u600e\u6837\u953b\u70bc\u6700\u6709\u6548\uff1f<\/strong><\/p>\n \u963f\u63d0\u4e9a\u5728\u300a\u8d85\u8d8a\u767e\u5c81\u300b\u4e2d\u9488\u5bf9\u5ef6\u957f\u5065\u5eb7\u5bff\u547d\u8fd9\u4e2a\u76ee\u6807\uff0c\u5bf9\u8fd0\u52a8\u7684\u79cd\u7c7b\u548c\u4f5c\u7528\u505a\u4e86\u8be6\u7ec6\u62c6\u5206\uff0c\u6709\u4e09\u7c7b\u9700\u8981\u540c\u65f6\u5173\u6ce8\u3002<\/p>\n 1 \u7b2c\u4e00\u7c7b\u662f\u6709\u6c27\u8010\u529b<\/strong><\/p>\n \u80fd\u5bf9\u5e94\u8861\u91cf\u8fd9\u4e2a\u80fd\u529b\u7684\u8eab\u4f53\u6307\u6807\u662f\u6700\u5927\u6444\u6c27\u91cf(VO\u2082max)\u3002\u6700\u5927\u6444\u6c27\u91cf(VO\u2082max)\u662f\u6307\u4eba\u4f53\u5728\u6781\u9650\u8fd0\u52a8\u5f3a\u5ea6\u4e0b\uff0c\u6bcf\u5206\u949f\u6bcf\u516c\u65a4\u4f53\u91cd\u80fd\u6d88\u8017\u7684\u6700\u5927\u6c27\u6c14\u91cf\uff0c\u5355\u4f4d\u662f ml\/kg\/min\u3002\u5b83\u53cd\u6620\u7684\u662f\u5fc3\u810f\u3001\u80ba\u548c\u808c\u8089\u534f\u540c\u5de5\u4f5c\u7684\u5929\u82b1\u677f\u3002<\/p>\n \u5fc3\u80ba\u529f\u80fd\u662f\u9884\u6d4b\u5168\u56e0\u6b7b\u4ea1\u7387\u6700\u5f3a\u7684\u5355\u4e00\u751f\u7406\u6307\u6807\uff0c\u4f18\u5148\u7ea7\u751a\u81f3\u9ad8\u4e8e\u662f\u5426\u5438\u70df\u3001\u662f\u5426\u60a3\u6709\u7cd6\u5c3f\u75c5\u3002\u65af\u5766\u798f\u5927\u5b66\u7684\u8ddf\u8e2a\u5b9e\u9a8c\u4e5f\u9009\u62e9\u4e86\u957f\u8dd1\u8fd9\u79cd\u6709\u6c27\u8fd0\u52a8\u7684\u53d7\u8bd5\u8005\u6765\u8bb0\u5f55\u6570\u636e\uff0c\u53ef\u4ee5\u770b\u51fa\u6709\u6c27\u8010\u529b\u5bf9\u4e8e\u5065\u5eb7\u5bff\u547d\u7684\u91cd\u8981\u6027\u3002<\/p>\n \u4e0d\u540c\u5f3a\u5ea6\u7684\u6709\u6c27\u8bad\u7ec3\u6709\u4e0d\u540c\u4f5c\u7528\u3002\u4f4e\u5f3a\u5ea6\u6709\u6c27\uff0c\u6bd4\u5982\u6162\u8dd1\u3001\u6563\u6b65\u7b49\uff0c\u53ef\u4ee5\u6539\u5584\u7ebf\u7c92\u4f53\u5bc6\u5ea6\u548c\u4ee3\u8c22\u5065\u5eb7\uff0c\u589e\u5f3a\u8102\u80aa\u6c27\u5316\u80fd\u529b\uff0c\u63d0\u9ad8\u80f0\u5c9b\u7d20\u654f\u611f\u6027\uff0c\u662f\u7ef4\u6301\u65e5\u5e38\u4ee3\u8c22\u7a33\u6001\u7684\u57fa\u7840\uff0c\u800c\u4ee3\u8c22\u7a33\u6001\u662f\u5065\u5eb7\u8870\u8001\u7684\u91cd\u8981\u6307\u6807\u3002<\/p>\n \u53e6\u4e00\u7c7b\u662f\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8bad\u7ec3\uff0c\u6bd4\u5982\u6211\u4eec\u5e38\u542c\u5230\u7684 HIIT\uff0c\u76ee\u6807\u662f\u8fbe\u5230 VO\u2082max \u7684 90%\u4ee5\u4e0a\uff0c\u80fd\u76f4\u63a5\u63d0\u5347\u5fc3\u80ba\u5cf0\u503c\u50a8\u5907\u3002\u8fd9\u7c7b\u8bad\u7ec3\u6bcf\u5468\u4e00\u5230\u4e24\u6b21\uff0c\u5bf9\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u7684\u6548\u679c\u663e\u8457\u3002<\/p>\n \u4e00\u4e9b\u5065\u8eab\u623f\u914d\u7f6e\u6709\u76f8\u5173\u7684\u8bbe\u5907\u53ef\u4ee5\u7cbe\u786e\u6d4b\u91cf\u548c\u8bc4\u4f30\u6700\u5927\u6444\u6c27\u91cf\u7684\u6570\u503c\uff0c\u90e8\u5206\u667a\u80fd\u624b\u8868\u4e5f\u53ef\u4ee5\u901a\u8fc7\u8fd0\u52a8\u6570\u636e\u7c97\u7565\u4f30\u8ba1\u4f5c\u4e3a\u53c2\u8003\u3002<\/p>\n 2 \u7b2c\u4e8c\u7c7b\u662f\u6297\u963b\u8bad\u7ec3\u4e0e\u808c\u8089\u91cf\u7684\u7ef4\u6301<\/strong><\/p>\n \u4ece 30 \u5c81\u8d77\uff0c\u4eba\u6bcf\u5341\u5e74\u5dee\u4e0d\u591a\u5931\u53bb 3%-8%\u7684\u808c\u8089\u91cf\u3002<\/p>\n \u5f53\u6211\u4eec\u6b65\u5165\u8001\u5e74\u65f6\uff0c\u808c\u8089\u529b\u91cf\u8fc7\u4f4e\u4e0d\u4ec5\u610f\u5473\u7740\u865a\u5f31\u65e0\u529b\uff0c\u800c\u4e14\u8fd8\u4f1a\u589e\u52a0\u6454\u5012\u5bfc\u81f4\u6b7b\u4ea1\u7684\u53ef\u80fd\u6027\u3002\u8d85\u8fc7\u4e09\u5206\u4e4b\u4e00\u7684 65 \u5c81\u4ee5\u4e0a\u8001\u4eba\u5728\u9acb\u5173\u8282\u9aa8\u6298\u540e\u4e00\u5e74\u5185\u6b7b\u4ea1\uff0c\u5373\u4fbf\u80fd\u6108\u5408\uff0c\u75c5\u4eba\u7684\u751f\u6d3b\u8d28\u91cf\u4e5f\u5927\u4e0d\u5982\u524d\u3002<\/p>\n \u4f46\u5982\u679c\u4f60\u6709\u8db3\u591f\u7684\u808c\u8089\u529b\u91cf\uff0c\u80fd\u5728\u88ab\u7eca\u5230\u4e4b\u540e\u5feb\u901f\u8c03\u7528\u53e6\u4e00\u6761\u817f\u6765\u652f\u6491\uff0c\u5e76\u4e14\u529b\u91cf\u8db3\u591f\u652f\u6491\u4f60\u8eab\u4f53\u7684\u91cd\u91cf\uff0c\u5c31\u80fd\u6709\u6548\u907f\u514d\u6454\u4f24\u548c\u66f4\u4e25\u91cd\u7684\u540e\u679c\u3002<\/p>\n \u589e\u808c\u7684\u6700\u4f73\u65f6\u673a\u662f\u201c\u4ece\u73b0\u5728\u5f00\u59cb\u201d\uff0c\u56e0\u4e3a\u8d8a\u5f80\u540e\u8d8a\u96be\u3002\u5373\u4fbf\u8fdb\u884c\u540c\u6837\u7684\u953b\u70bc\uff0c\u7531\u4e8e\u7ec6\u80de\u8870\u8001\uff0c\u4f20\u9012\u5316\u5b66\u4fe1\u53f7\u7684\u80fd\u529b\u53d8\u5f31\uff0c\u5e74\u9f84\u8d8a\u5927\u589e\u808c\u7684\u6548\u7387\u8d8a\u4f4e\uff0c\u8fd9\u5c31\u597d\u50cf\u4e0d\u4ec5\u8239\u5e95\u6f0f\u4e86\u4e2a\u6d1e\uff0c\u8fd8\u8d8a\u6765\u8d8a\u5927\uff0c\u867d\u7136\u4f60\u6709\u4e2a\u74e2\u5f80\u8239\u5916\u8200\u6c34\uff0c\u4f46\u74e2\u8d8a\u6765\u8d8a\u5c0f\u3002<\/p>\n 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