{"id":752,"date":"2019-03-07T15:02:25","date_gmt":"2019-03-07T07:02:25","guid":{"rendered":"https:\/\/nutrinote.co\/?p=752"},"modified":"2019-03-07T15:02:25","modified_gmt":"2019-03-07T07:02:25","slug":"%e9%81%8b%e5%8b%95%e6%b8%9b%e8%84%82%e8%a8%88%e7%95%ab%e7%b8%bd%e6%98%af%e5%a4%b1%e6%95%97%ef%bc%9f%e5%85%87%e6%89%8b%e9%ab%98%e5%bc%b7%e5%ba%a6%e9%81%8b%e5%8b%95%e7%9a%84%e8%b2%a0%e9%9d%a2%e5%bf%83","status":"publish","type":"post","link":"https:\/\/nutrinote.co\/%e9%81%8b%e5%8b%95%e6%b8%9b%e8%84%82%e8%a8%88%e7%95%ab%e7%b8%bd%e6%98%af%e5%a4%b1%e6%95%97%ef%bc%9f%e5%85%87%e6%89%8b%e9%ab%98%e5%bc%b7%e5%ba%a6%e9%81%8b%e5%8b%95%e7%9a%84%e8%b2%a0%e9%9d%a2%e5%bf%83\/","title":{"rendered":"\u904b\u52d5\u6e1b\u8102\u7e3d\u662f\u5931\u6557\uff1f\u5147\u624b\u53ef\u80fd\u662f\u9ad8\u5f37\u5ea6\u904b\u52d5\u5f15\u8d77\u7684\u8ca0\u9762\u5fc3\u7406\u6548\u61c9\uff01"},"content":{"rendered":"<p>\u5728\u300a<a href=\"https:\/\/nutrinote.co\/%e9%ab%98%e5%bc%b7%e5%ba%a6%e9%81%8b%e5%8b%95%e6%98%af%e6%b8%9b%e8%84%82%e6%9c%80%e4%bd%b3%e7%9a%84%e9%81%8b%e5%8b%95%e5%bc%b7%e5%ba%a6%ef%bc%8c%e4%bd%86%e7%9c%9f%e7%9a%84%e9%81%a9%e5%90%88%e6%af%8f\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u9ad8\u5f37\u5ea6\u904b\u52d5\u662f\u6e1b\u8102\u6700\u4f73\u7684\u904b\u52d5\u5f37\u5ea6\uff0c\u4f46\u771f\u7684\u9069\u5408\u6bcf\u500b\u4eba\u55ce\uff1f<\/a>\u300b\u4e00\u6587\uff0c\u6211\u5011\u77e5\u9053\u904b\u52d5\u6e1b\u8102\u6700\u4f73\u9078\u64c7\u662f\u9ad8\u5f37\u5ea6\u904b\u52d5\uff0c\u53ea\u662f\u771f\u7684\u8981\u5be6\u969b\u57f7\u884c\u8d77\u4f86\uff0c\u537b\u662f\u6709\u8a31\u591a\u963b\u7919\u56e0\u7d20\u64cb\u5728\u524d\u982d\u3002\u9664\u4e86\u751f\u6d3b\u6642\u9593\u5b89\u6392\u7684\u5916\u5728\u56e0\u7d20\u5916\uff0c\u904b\u52d5\u5f37\u5ea6\u592a\u5f37\u4e5f\u53ef\u80fd\u5f15\u8d77\u5fc3\u7406\u4e0a\u7684\u8ca0\u9762\u5f71\u97ff\u5594\uff01<\/p>\n<p>\u5225\u64d4\u5fc3\uff0c\u9019\u7bc7\u6587\u7ae0\u5c07\u6703\u8ac7\u5230\u4ec0\u9ebc\u6a23\u7684\u904b\u52d5\u5f37\u5ea6\u53ef\u80fd\u6703\u5f15\u8d77\u8ca0\u9762\u7684\u5fc3\u7406\u5f71\u97ff\uff0c\u800c\u6211\u5011\u53c8\u80fd\u7528\u4ec0\u9ebc\u6a23\u7684\u904b\u52d5\u7b56\u7565\u4f86\u907f\u514d\u9019\u7a2e\u60c5\u5f62\u7684\u767c\u751f\uff0c\u85c9\u6b64\u5e6b\u52a9\u4f60\u6e1b\u5c11\u57f9\u990a\u9ad8\u5f37\u5ea6\u904b\u52d5\u7fd2\u6163\u7684\u963b\u7919\uff0c\u540c\u6642\u53c8\u80fd\u907f\u958b\u8ca0\u9762\u5fc3\u7406\u5f71\u97ff\u767c\u751f\u3002<\/p>\n<h2 id=\"%e8%a6%81%e7%b6%ad%e6%8c%81%e9%81%8b%e5%8b%95%e6%b8%9b%e8%84%82%e7%9a%84%e7%bf%92%e6%85%a3%ef%bc%8c%e8%ab%8b%e6%8e%8c%e6%8f%a1-fitt-%e5%8e%9f%e5%89%87%ef%bc%81\">\u8981\u7dad\u6301\u904b\u52d5\u6e1b\u8102\u7684\u7fd2\u6163\uff0c\u8acb\u638c\u63e1 FITT \u539f\u5247\uff01<\/h2>\n<p>\u5f9e\u9577\u671f\u5065\u5eb7\u4fc3\u9032\u8207\u7dad\u6301\u7684\u89d2\u5ea6\u4f86\u770b\uff0c\u990a\u6210\u898f\u5f8b\u904b\u52d5\u7fd2\u6163\u662f\u6700\u7d42\u76ee\u6a19\uff0c\u6e1b\u8102\u662f\u5176\u4e2d\u4e00\u500b\u904e\u7a0b\u3002\u9ad8\u5f37\u5ea6\u904b\u52d5\u9664\u4e86\u662f\u6e1b\u8102\u7684\u6700\u4f73\u904b\u52d5\u5f37\u5ea6\uff0c\u4e5f\u53ef\u4f7f\u5fc3\u80ba\u8010\u529b\u4e0a\u5347\uff0c\u4f46\u537b\u8b93\u5fc3\u7406\u7522\u751f\u904b\u52d5\u7684\u963b\u7919\uff0c\u8b93\u6210\u529f\u7dad\u6301\u904b\u52d5\u7fd2\u6163\u8b8a\u5f97\u66f4\u52a0\u56f0\u96e3\uff0c\u771f\u7684\u8b93\u4eba\u53c8\u611b\u53c8\u6068\u3002<\/p>\n<p>\u5c0d\u65bc\u4e00\u958b\u59cb\u63a5\u89f8\u904b\u52d5\u7684\u4eba\uff0c\u9664\u4e86\u5148\u964d\u4f4e\u904b\u52d5\u5f37\u5ea6\u5916 (\u904b\u52d5\u5f37\u5ea6\u592a\u4f4e\uff0c\u53ef\u80fd\u8b93\u6e1b\u8102\u7684\u6548\u7387\u4e0d\u9ad8)\uff0c\u96e3\u9053\u6c92\u6709\u4e00\u500b\u5169\u5168\u5176\u7f8e\u7684\u505a\u6cd5\uff0c\u65e2\u5c0d\u6e1b\u8102\u6709\u6548\u7684\u9ad8\u5f37\u5ea6\uff0c\u540c\u6642\u964d\u4f4e\u904b\u52d5\u963b\u7919\u56e0\u7d20\u904b\u52d5\u53ef\u4ee5\u5be6\u65bd\u55ce?<\/p>\n<p>\u904b\u52d5\u8655\u65b9\u4e0d\u662f\u53ea\u6709\u904b\u52d5\u5f37\u5ea6<\/p>\n<p>\u904b\u52d5\u5f37\u5ea6\u53ea\u662f\u904b\u52d5\u8655\u65b9\u7684\u5176\u4e2d\u4e00\u500b\u5143\u7d20\uff0c\u904b\u52d5\/\u5065\u8eab\u6559\u7df4\u6703\u7528 FITT \u4f86\u8abf\u6574\u4e00\u500b\u4eba\u7684\u904b\u52d5\u8655\u65b9\uff0cFITT \u6709\u56db\u500b\u539f\u5247\uff1a<\/p>\n<p>\u904b\u52d5\u983b\u7387 (Frequency)\uff1a\u6bcf\u5468\u904b\u52d5\u7684\u5929\u6578<\/p>\n<ol>\n<li>\u904b\u52d5\u5f37\u5ea6 (Intensity)\uff1a\u4f9d\u6bcf\u5206\u9418\u5fc3\u8df3\u3001\u904b\u52d5\u81ea\u89ba\u75b2\u52de\u91cf\u8868\u3001\u8aaa\u8a71\u6e2c\u8a66\u3001\u91cd\u91cf\u8a13\u7df4\u4e5f\u53ef\u7528\u91cd\u91cf (\u5c31\u662f\u4fd7\u7a31\u7684RM\u503c)\u3001\u751a\u81f3\u8840\u6db2\u751f\u5316\u503c\u7b49\u3002<\/li>\n<li>\u904b\u52d5\u6642\u9593 (Time)\uff1a\u904b\u52d5\u7684\u6301\u7e8c\u6642\u9593<\/li>\n<li>\u904b\u52d5\u578b\u614b (Type)\uff1a\u6162\u8dd1\u3001\u9a0e\u8173\u8e0f\u8eca\u3001\u6e38\u6cf3\u3001\u722c\u5c71\u6216\u8005\u91cd\u91cf\u8a13\u7df4\u7b49\uff0c\u90fd\u662f\u4e0d\u540c\u7684\u904b\u52d5\u578b\u614b<\/li>\n<\/ol>\n<p>\u6b64\u5916\uff0c\u7e3d\u8a13\u7df4\u91cf (Total exercise volume) = \u8a13\u7df4\u5f37\u5ea6 x \u904b\u52d5\u6642\u9593 x \u904b\u52d5\u983b\u7387<\/p>\n<blockquote>\n<p>note\uff1a\u5c0d\u6e1b\u8102\u8207\u5fc3\u80ba\u529f\u80fd\u6709\u76ca\u7684\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5\uff0c\u7d04\u843d\u5728\u6bcf\u5206\u9418 75~94\uff05\u6700\u5927\u5fc3\u8df3\u7387 (\u5982\u4e0d\u66c9\u5f97\u5982\u4f55\u4ed4\u7d30\u8a08\u7b97\uff0c\u53ef\u9023\u7d50\u4e0a\u65b9\u6587\u7ae0\u300a\u9ad8\u5f37\u5ea6\u904b\u52d5\u662f\u6e1b\u8102\u6700\u4f73\u7684\u904b\u52d5\u5f37\u5ea6\uff0c\u4f46\u771f\u7684\u9069\u5408\u6bcf\u500b\u4eba\u55ce\uff1f\u300b\uff0c\u88e1\u9762\u6709\u8a73\u7d30\u4ecb\u7d39)\u3002<\/p>\n<\/blockquote>\n<h2 id=\"%e9%ab%98%e9%81%8b%e5%8b%95%e5%bc%b7%e5%ba%a6%e5%b8%b6%e4%be%86%e8%b2%a0%e9%9d%a2%e5%bf%83%e7%90%86%e6%95%88%e6%87%89%e7%9a%84%e7%a0%94%e7%a9%b6\">\u9ad8\u904b\u52d5\u5f37\u5ea6\u5e36\u4f86\u8ca0\u9762\u5fc3\u7406\u6548\u61c9\u7684\u7814\u7a76<\/h2>\n<p>\u5c31\u76ee\u524d\u7814\u7a76\u6240\u77e5\uff0c\u9ad8\u5f37\u5ea6\u904b\u52d5\u6703\u8b93\u4eba\u7522\u751f\u8ca0\u9762\u7684\u5fc3\u7406\u6548\u61c9\uff0c\u4e3b\u8981\u8ddf\u904b\u52d5\u5f37\u5ea6\u5340\u9593\u8207\u904b\u52d5\u6301\u7e8c\u6642\u9593\u548c\u904b\u52d5\u4f11\u606f\u6642\u9593\u6709\u6975\u5927\u95dc\u4fc2\u3002<\/p>\n<p>\u7f8e\u570b\u904b\u52d5\u91ab\u5b78\u6703\u5b9a\u7fa9\u9ad8\u5f37\u5ea6\u904b\u52d5\u7684\u904b\u52d5\u5fc3\u8df3\u70ba\u6bcf\u5206\u9418 75~94\uff05\u7684\u6700\u5927\u5fc3\u8df3\u7387\uff0c\u63db\u53e5\u8a71\u8aaa\uff0c\u5728\u9019\u5340\u9593\uff0c\u90fd\u5c6c\u9ad8\u5f37\u5ea6\u3002\u7a76\u7adf\u6bcf\u5206\u9418\u5fc3\u8df3\u8981\u591a\u5c11\u624d\u4e0d\u6703\u5c0d\u5fc3\u7406\u72c0\u6cc1\u7522\u751f\u8ca0\u9762\u6548\u61c9\u5462\uff1f<\/p>\n<blockquote>\n<p>note\uff1a\u6bcf\u5206\u9418 75~94\uff05 \u7684\u6700\u5927\u5fc3\u8df3\u7387\u904b\u52d5\u7684\u7c21\u55ae\u7b97\u6cd5\u70ba (220\u2013\u5e74\u9f61) X 75~94%<\/p>\n<\/blockquote>\n<p>\u6709\u7814\u7a76\u6307\u51fa\uff0c\u9ad8\u5f37\u5ea6\u904b\u52d5\u5340\u9593\u8207\u904b\u52d5\u6642\u9593\u5c0d\u751f\u7406\u8207\u5fc3\u7406\u72c0\u6cc1\u6709\u4e0d\u540c\u7684\u53cd\u61c9\uff1a<\/p>\n<ul>\n<li>\u8ca0\u9762\u5fc3\u7406\u5f71\u97ff\uff1a\u904b\u52d5\u5f37\u5ea6 \u2265 85% \u6700\u5927\u5fc3\u8df3\u7387 \uff1b\u904b\u52d5\u6301\u7e8c\u6642\u9593 \u2265 60\u79d2 \uff08\u7dad\u6301 85% \u7684\u6700\u5927\u5fc3\u8df3\u7387 60 \u79d2\u4ee5\u4e0a\uff09\uff0c\u6703\u7522\u751f\u8ca0\u9762\u7684\u5fc3\u7406\u6548\u7387\uff08\u5c31\u662f\u6703\u8b8a\u5f97\u4e0d\u60f3\u904b\u52d5\u2026\uff09<\/li>\n<li>\u6b63\u9762\u5fc3\u7406\u5f71\u97ff\uff1a\u904b\u52d5\u5f37\u5ea6 &lt; 85% \u6700\u5927\u5fc3\u8df3\u7387 \uff1b\u904b\u52d5\u6301\u7e8c\u6642\u9593 &lt; 60\u79d2 \uff0c\u6703\u7522\u751f\u6b63\u9762\u7684\u5fc3\u7406\u6548\u7387 \uff08\u53ef\u80fd\u662f\u7522\u751f\u591a\u5df4\u80fa\u8207\u8166\u5167\u5561\u7b49\u8208\u596e\u7269\u8cea\uff09\u3002<\/li>\n<\/ul>\n<p>\u56e0\u6b64\uff0c\u9664\u4e86\u904b\u52d5\u5f37\u5ea6\u5916\uff0c\u904b\u52d5\u7684\u6301\u7e8c\u6642\u9593\u4e5f\u662f\u5f71\u97ff\u5fc3\u7406\u7684\u56e0\u7d20\u4e4b\u4e00\u3002<\/p>\n<blockquote>\n<p>note\uff1a\u904b\u52d5\u5f37\u5ea6\u9664\u4e86\u5fc3\u8df3\u5916\uff0c\u4e00\u822c\u61c9\u7528\u4e0a\u9084\u53ef\u7528\u904b\u52d5\u81ea\u89ba\u75b2\u52de\u91cf\u8868\uff08Rating of Perceived Exertion\uff0cRPE\uff09\u6216\u8aaa\u8a71\u6e2c\u8a66\u7b49\u5176\u4ed6\u6307\u6a19\u4ee3\u66ff\u3002<\/p>\n<\/blockquote>\n<p>2019\u5e743\u6708\uff0c\u5728 \u300aJournal of Sports Science and Medicine\u300b\u4e2d\uff0c\u5c31\u5728\u63a2\u8a0e\u540c\u6a23\u7e3d\u8a13\u7df4\u91cf\u4e2d\uff0c\u4e00\u6a23\u57f7\u884c\u9ad8\u5f37\u5ea6\u904b\u52d5\uff0c\u4f46\u6539\u8b8a\u904b\u52d5\u6642\u9593\u8207\u904b\u52d5\u4f11\u606f\u6642\u9593\u7684\u95dc\u4fc2\uff0c\u7d93\u8abf\u6574\u5f8c\uff0c\u662f\u5426\u80fd\u8b93\u6c92\u6709\u904b\u52d5\u57fa\u790e\u7684\u4eba\u5bb9\u6613\u57f7\u884c\u3002<\/p>\n<p>\u6709 18 \u540d\u7684\u5065\u5eb7\u7537\u6027\u53d7\u8a66\u8005\uff0c\u5e74\u9f61\u4ecb\u65bc18~35\u6b72\uff0c\u8eab\u9ad4\u8cea\u91cf\u6307\u6578 (BMI\uff1a25.6\u00b12.3 kg)\uff0c\u7e3d\u904b\u52d5\u8a13\u7df4 10 \u5206\u9418\uff0c\u5206\u70ba\u5169\u7d44\uff0c\u904b\u52d5\u5f37\u5ea6\u90fd\u662f\u9ad8\u5f37\u5ea6\uff0c\u4e00\u7d44\u70ba\u57f7\u884c 30 \u79d2\/\u4f11\u606f 30 \u79d2\u7684\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5\uff0c10\u500b\u5faa\u74b0\uff1b\u53e6\u4e00\u7d44\u57f7\u884c 60 \u79d2\/\u4f11\u606f 60 \u79d2\uff0c5 \u500b\u5faa\u74b0\u3002<\/p>\n<p>\u7d50\u679c\u767c\u73fe\u5728\u76f8\u540c\u7684\u7e3d\u904b\u52d5\u8a13\u7df4\u91cf\u4e0b\uff0c\u8f03\u77ed\u7684\u904b\u52d5\u6301\u7e8c\u6642\u9593\u8207\u904b\u52d5\u4f11\u606f\u6642\u9593 \uff08\u57f7\u884c30\u79d2\/\u4f11\u606f30\u79d2\uff09\u6703\u7522\u751f\u8f03\u4f4e\u7684\u751f\u7406\u53cd\u61c9\u548c\u964d\u4f4e\u8ca0\u9762\u5fc3\u7406\u60c5\u611f\u3002<\/p>\n<blockquote>\n<p>note\uff1a\u6c92\u6709\u904b\u52d5\u7fd2\u6163\u6216\u6c92\u6709\u5f9e\u4e8b\u904e\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5\u7684\u4eba\uff0c\u8f03\u9069\u5408\u57f7\u884c30\u79d2\/\u4f11\u606f30\u79d2\u7684\u9ad8\u5f37\u5ea6\u9593\u6b47\u904b\u52d5\uff1b\u6709\u904b\u52d5\u7fd2\u6163\u7684\u4eba\u5247\u662f\u884c60\u79d2\/\u4f11\u606f60\u79d2\u3002<\/p>\n<p>\u00a0<\/p>\n<\/blockquote>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-full wp-image-755 pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\u904b\u52d5\u6e1b\u8102-\u8ca0\u9762\u5fc3\u7406-\u58d3\u529b-\u7d00\u9304\"  width=\"1200\"  height=\"798\"  data-sitemapexclude=\"true\"  data-pk-sizes=\"auto\"  data-pk-src=\"https:\/\/nutrinote.co\/wp-content\/uploads\/2019\/09\/\u904b\u52d5\u6e1b\u8102-\u8ca0\u9762\u5fc3\u7406-\u58d3\u529b-\u7d00\u9304-1.jpg\" ><\/p>\n<p>Photo by\u00a0<a class=\"az fa mn mo mp mq\" href=\"https:\/\/unsplash.com\/@glenncarstenspeters?utm_source=medium&amp;utm_medium=referral\" target=\"_blank\" rel=\"noopener noreferrer\">Glenn Carstens-Peters<\/a>\u00a0on\u00a0<a class=\"az fa mn mo mp mq\" href=\"https:\/\/unsplash.com\/?utm_source=medium&amp;utm_medium=referral\" target=\"_blank\" rel=\"noopener noreferrer\">Unsplash<\/a><\/p>\n<p>\u00a0<\/p>\n<p>\u8a2d\u8a08\u904b\u52d5\u8655\u65b9\u9664\u4e86\u8003\u616e\u81ea\u8eab\u751f\u7406\u72c0\u6cc1\u5916\uff0c\u540c\u6642\u9084\u6709\u964d\u4f4e\u57f7\u884c\u904b\u52d5\u7684\u963b\u7919\u56e0\u7d20\uff0c\u751a\u81f3\u589e\u52a0\u904b\u52d5\u57f7\u884c\u56e0\u7d20\u3002<\/p>\n<p>\u5efa\u8b70\u53ef\u5148\u5f9e\u521d\u6b65\u8a2d\u5b9a\u7e3d\u8a13\u7df4\u91cf\uff0c\u904b\u52d5\u6301\u7e8c\u6642\u9593\u3001\u904b\u52d5\u5f37\u5ea6\u3001\u904b\u52d5\u7d44\u9593\u4f11\u606f\u6642\u9593\u8207\u904b\u52d5\u578b\u614b\uff0c\u9019\u5e7e\u7a2e\u5143\u7d20\u642d\u914d\u7d44\u6210\uff0c\u5be6\u969b\u8209\u500b\u4f8b\u5b50\uff1a<\/p>\n<ul>\n<li>\u904b\u52d5\u6301\u7e8c\u6642\u9593\uff1a\u4e00\u5468\u904b\u52d5\u5169\u5929\uff0c\u6bcf\u6b21\u7e3d\u5171\u904b\u52d5\u6642\u9593 10 \u5206\u9418<\/li>\n<li>\u904b\u52d5\u5f37\u5ea6\uff1a\u6bcf\u5206\u9418\u5fc3\u8df3 140 \u4e0b<\/li>\n<li>\u904b\u52d5\u7d44\u9593\u4f11\u606f\u6642\u9593\uff1a\u904b\u52d5\u6301\u7e8c\u6642\u9593 10 \u79d2\u3001\u904b\u52d5\u7d44\u9593\u4f11\u606f10 \u79d2\uff0c\u5171 30 \u500b\u5faa\u74b0<\/li>\n<li>\u904b\u52d5\u578b\u614b\uff1a\u9a0e\u8173\u8e0f\u8eca\u6216\u8dd1\u6b65\u6a5f\u7b49\u7686\u53ef<\/li>\n<\/ul>\n<p>\u5faa\u5e8f\u6f38\u9032\u7684\u63d0\u5347\u7e3d\u8a13\u7df4\u91cf\uff0c\u5305\u542b\u904b\u52d5\u6642\u9593\u3001\u5f37\u5ea6\u6216\u8005\u904b\u52d5\u5929\u6578\u3002\u4e26\u4e14\u56e0\u61c9\u8eab\u9ad4\u8b8a\u5316\uff0c\u8abf\u6574\u904b\u52d5\u65b9\u5f0f\uff0c\u964d\u4f4e\u904b\u52d5\u963b\u7919\u56e0\u7d20\uff0c\u4ee5\u671f\u7dad\u6301\u9577\u4e45\u7684\u904b\u52d5\u52d5\u529b\u3002<\/p>\n<blockquote>\n<p>note\uff1a\u904b\u52d5\u578b\u614b\u53ef\u5148\u5c0b\u627e\u5230\u81ea\u8eab\u559c\u611b\u7684\u904b\u52d5\uff0c\u518d\u4f86\u8abf\u6574\u6642\u9593\uff0c\u6700\u5f8c\u624d\u662f\u904b\u52d5\u5f37\u5ea6\u3002<\/p>\n<\/blockquote>\n<p>\u56e0\u6b64\uff0c\u5982\u4f55\u6709\u6548\u7684\u8a2d\u8a08\u81ea\u8eab\u904b\u52d5\u8655\u65b9\uff0c\u662f\u4e0d\u5bb9\u6613\u7684\u4e8b\uff0c\u9664\u4e86\u52aa\u529b\u57f7\u884c\u5916\uff0c\u4e5f\u9700\u8981\u914d\u5408\u8eab\u9ad4\u8b8a\u5316\u505a\u51fa\u8abf\u6574\u8207\u4fee\u6b63\u3002\u6700\u5f8c\u8981\u63d0\u9192\u60f3\u8981\u57f9\u990a\u904b\u52d5\u7fd2\u6163\u7684\u4eba\uff0c\u6bcf\u500b\u4eba\u7684\u72c0\u6cc1\u7686\u4e0d\u540c\uff0c\u5efa\u8b70\u5148\u5c0b\u6c42\u5c08\u696d\u5efa\u8b70\uff0c\u518d\u898f\u5283\u51fa\u9069\u5408\u81ea\u5df1\u7684\u904b\u52d5\u8655\u65b9\u3002<\/p>\n<blockquote>\n<p>\u5099\u8a3b\uff1a\u672c\u6587\u50c5\u4f9b\u53c3\u8003\uff0c\u5982\u6709\u7591\u616e\uff0c\u8acb\u4f9d\u7167\u5c08\u696d\u91ab\u4e8b\u4eba\u54e1\u7684\u91ab\u7642\u8a3a\u65b7\u70ba\u4e3b\u8981\u5efa\u8b70\uff0c\u672c\u6587\u767c\u4f48\u6642\u76e1\u53ef\u80fd\u627e\u5c0b\u53ef\u9760\u8b49\u64da\uff0c\u4f46\u4e0d\u6392\u9664\u6709\u5176\u4ed6\u8b49\u64da\u6216\u672a\u4f86\u66f4\u65b0\u8b49\u64da\u63a8\u7ffb\u76ee\u524d\u7d50\u8ad6\u3002<\/p>\n<\/blockquote>\n<p>\u00a0<\/p>\n<h3 id=\"references\">References<\/h3>\n<ol>\n<li>American College of Sports Medicine. (2013). ACSM\u2019s guidelines for exercise testing and prescription. Lippincott Williams &amp; Wilkins.<\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30787666\" target=\"_blank\" rel=\"noopener noreferrer\">Farias-Junior, L. F., Mac\u00eado, G. A. D., Browne, R. A. V., Freire, Y. A., Oliveira-Dantas, F. F., Schwade, D., \u2026 &amp; Costa, E. C. (2019). Physiological and Psychological Responses during Low-Volume High-Intensity Interval Training Sessions with Different Work-Recovery Durations. Journal of Sports Science and Medicine, 18(1), 181\u2013190.<\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22289907\" target=\"_blank\" rel=\"noopener noreferrer\">Gibala, M. J., Little, J. P., MacDonald, M. J., &amp; Hawley, J. A. (2012). Physiological adaptations to low\u2010volume, high\u2010intensity interval training in health and disease. The Journal of physiology, 590(5), 1077\u20131084.<\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23470301\" target=\"_blank\" rel=\"noopener noreferrer\">Currie, K. D., Dubberley, J. B., McKELVIE, R. S., &amp; MacDonald, M. J. (2013). Low-volume, high-intensity interval training in patients with CAD. Med Sci Sports Exerc, 45(8), 1436\u201342.<\/a><\/li>\n<\/ol>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n\n<p>\u6587\u7ae0\u539f\u59cb\u51fa\u8655\uff1a<a href=\"https:\/\/medium.com\/nutrinote\/%E7%82%BA%E4%BB%80%E9%BA%BC%E4%BD%A0%E7%9A%84%E9%81%8B%E5%8B%95%E8%88%87%E6%B8%9B%E8%84%82%E8%A8%88%E7%95%AB%E7%B8%BD%E6%98%AF%E5%A4%B1%E6%95%97-%E5%8F%AF%E8%83%BD%E5%92%8C%E9%AB%98%E9%81%8B%E5%8B%95%E5%BC%B7%E5%BA%A6%E5%BC%95%E8%B5%B7%E7%9A%84%E8%B2%A0%E9%9D%A2%E5%BF%83%E7%90%86%E6%95%88%E6%87%89%E6%9C%89%E9%97%9C-534f7657ee70\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">\u4f60\u7684\u904b\u52d5\u6e1b\u8102\u8a08\u756b\u7e3d\u662f\u5931\u6557\uff1f\u53ef\u80fd\u548c\u9ad8\u5f37\u5ea6\u904b\u52d5\u5f15\u8d77\u7684\u8ca0\u9762\u5fc3\u7406\u6548\u61c9\u6709\u95dc\uff01<\/a>\u2013 Medium<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5728\u300a\u9ad8\u5f37\u5ea6\u904b\u52d5\u662f\u6e1b\u8102\u6700\u4f73\u7684\u904b\u52d5\u5f37\u5ea6\uff0c\u4f46\u771f\u7684\u9069\u5408\u6bcf\u500b\u4eba\u55ce\uff1f\u300b\u4e00&hellip;<\/p>\n","protected":false},"author":3,"featured_media":759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[32,38],"tags":[184,16],"powerkit_post_featured":[],"_links":{"self":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/752"}],"collection":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/comments?post=752"}],"version-history":[{"count":0,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/posts\/752\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media\/759"}],"wp:attachment":[{"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/media?parent=752"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/categories?post=752"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/tags?post=752"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/nutrinote.co\/wp-json\/wp\/v2\/powerkit_post_featured?post=752"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}