{"id":14548,"date":"2018-02-26T01:00:00","date_gmt":"2018-08-04T03:59:16","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2018\/08\/04\/20%e4%b8%aa%e5%bf%85%e9%a1%bb%e7%9f%a5%e9%81%93%e7%9a%84%e8%b7%91%e6%ad%a5%e5%8e%9f%e5%88%99%ef%bc%8c%e5%85%a8%e7%9f%a5%e9%81%93%e6%98%af%e5%a4%a7%e7%a5%9e%ef%bc%81\/"},"modified":"2018-08-09T23:03:59","modified_gmt":"2018-08-09T15:03:59","slug":"20%e4%b8%aa%e5%bf%85%e9%a1%bb%e7%9f%a5%e9%81%93%e7%9a%84%e8%b7%91%e6%ad%a5%e5%8e%9f%e5%88%99%ef%bc%8c%e5%85%a8%e7%9f%a5%e9%81%93%e6%98%af%e5%a4%a7%e7%a5%9e%ef%bc%81","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2018\/02\/26\/20%e4%b8%aa%e5%bf%85%e9%a1%bb%e7%9f%a5%e9%81%93%e7%9a%84%e8%b7%91%e6%ad%a5%e5%8e%9f%e5%88%99%ef%bc%8c%e5%85%a8%e7%9f%a5%e9%81%93%e6%98%af%e5%a4%a7%e7%a5%9e%ef%bc%81\/","title":{"rendered":"20\u4e2a\u5fc5\u987b\u77e5\u9053\u7684\u8dd1\u6b65\u539f\u5219\uff0c\u5168\u77e5\u9053\u662f\u5927\u795e\uff01"},"content":{"rendered":"
\n

\u3000\u3000\u8dd1\u6b65\u8d8a\u6765\u8d8a\u706b\uff0c\u4eba\u4eec\u4e5f\u603b\u7ed3\u4e86\u8d8a\u6765\u8d8a\u591a\u7684\u6cd5\u5219\u3002\u8fd9\u4e9b\u667a\u6167\u7684\u7ed3\u6676\uff0c\u5c06\u6307\u5bfc\u4eba\u4eec\u66f4\u597d\u7684\u5f00\u5c55\u8fd9\u9879\u8fd0\u52a8\u3002\u4e0b\u9762\u5c31\u7ed9\u5927\u5bb6\u4ecb\u7ecd\u8dd1\u6b65\u768420\u6761\u9ec4\u91d1\u539f\u5219\u3002<\/span><\/p>\n


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\n


<\/p>\n

\u3000\u30001\u3001\u4e13\u4e00\u6027\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u6700\u6709\u6548\u7684\u8bad\u7ec3\u6cd5\u5219\u5c31\u662f\u6a21\u62df\u5373\u5c06\u5f00\u59cb\u7684\u6bd4\u8d5b\u8fdb\u884c\u8bad\u7ec3\u3002\u6bd4\u5982\u4f60\u5373\u5c06\u4ee54\u520620\u79d2\u7684\u914d\u901f\u8dd1\u5b8c10\u516c\u91cc\uff0c\u90a3\u5c31\u5fc5\u987b\u6309\u8fd9\u4e2a\u914d\u901f\u8fdb\u884c\u8bad\u7ec3\u3002\u4f46\u662f\u5982\u679c\u4f60\u8981\u5b8c\u5168\u6a21\u62df\u6bd4\u8d5b\u5c31\u4e0d\u53ef\u53d6\u4e86\uff0c\u56e0\u4e3a\u90a3\u4f1a\u5ef6\u957f\u4f60\u7684\u6062\u590d\u671f\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30002\u300110%\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u6bcf\u5468\u8bad\u7ec3\u589e\u52a0\u7684\u91cc\u7a0b\u6570\u4e0d\u80fd\u8d85\u8fc7\u4e0a\u4e00\u5468\u768410%\u3002\u8dd1\u6b65\u4e13\u5bb6Joan Ullyot \u535a\u58eb\u65e9\u5728\u4e0a\u4e16\u7eaa80\u5e74\u4ee3\u5c31\u63d0\u51fa\u4e8610%\u7684\u89c4\u5219\uff0c\u201c\u6211\u6ce8\u610f\u5230\uff0c\u5982\u679c\u8dd1\u8005\u589e\u52a0\u8bad\u7ec3\u91cf\u592a\u5feb\uff0c\u5f88\u5bb9\u6613\u4ea7\u751f\u4f24\u75c5\u3002\u201d<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30003\u30012\u5c0f\u65f6\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5403\u996d\u540e\u7b49\u4e24\u4e2a\u5c0f\u65f6\u518d\u8dd1\u6b65\uff0c\u201c\u5bf9\u4e8e\u5927\u591a\u6570\u4eba\u6765\u8bf4\uff0c\u4e24\u4e2a\u5c0f\u65f6\u5df2\u7ecf\u8db3\u591f\u8ba9\u80c3\u91cc\u7684\u98df\u7269\u6d88\u5316\uff0c\u5373\u4f7f\u662f\u5403\u4e86\u9ad8\u78b3\u6c34\u5316\u5408\u7269\u7684\u98df\u7269\u3002\u201d\u79d1\u7f57\u62c9\u591a\u5dde\u7684\u8fd0\u52a8\u8425\u517b\u4e13\u5bb6\u8fbe\u6d1b\u5c14\u8bf4\uff0c\u201c\u5982\u679c\u4f60\u7b49\u5f85\u7684\u65f6\u95f4\u4e0d\u591f\u957f\uff0c\u98df\u7269\u4e0d\u4f1a\u6b63\u786e\u7684\u6d88\u5316\u5438\u6536\uff0c\u53ef\u80fd\u4f1a\u5bfc\u81f4\u8179\u90e8\u75c9\u631b\u3001\u8179\u80c0\u751a\u81f3\u662f\u5455\u5410\u3002\u201d<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30004\u300110\u5206\u949f\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u6bcf\u6b21\u8dd1\u6b65\u524d\u8fdb\u884c10\u5206\u949f\u7684\u8d70\u8def\u548c\u6162\u8dd1\uff0c\u8dd1\u5b8c\u4e5f\u7528\u540c\u6837\u7684\u65b9\u6cd5\u5e73\u9759\u3002\u5982\u679c\u5728\u5929\u6c14\u70ed\u7684\u60c5\u51b5\u4e0b\uff0c\u53ef\u4ee5\u8fdb\u884c20\u5206\u949f\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30005\u30012\u5929\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5982\u679c\u5728\u8dd1\u6b65\u65f6\uff0c\u4f60\u7684\u67d0\u4e2a\u90e8\u4f4d\u8fde\u7eed\u4e24\u5929\u4ea7\u751f\u75bc\u75db\uff0c\u90a3\u4e48\u4f60\u9700\u8981\u505c\u4e0b\u6765\u4f11\u606f\u4e24\u5929\u3002\u5982\u679c\u5df2\u7ecf\u6301\u7eed\u4e86\u4e24\u5468\u65f6\u95f4\uff0c\u4f60\u5e94\u8be5\u53ca\u65f6\u53bb\u770b\u770b\u533b\u751f\u3002
<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30006\u3001\u65e5\u5e38\u996e\u98df\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5728\u6bcf\u6b21\u8981\u6bd4\u8d5b\u524d\uff0c\u4e0d\u8981\u5403\u3001\u559d\u4e00\u4e9b\u65b0\u7684\u4e1c\u897f\u3002\u4f60\u7684\u80a0\u80c3\u5df2\u7ecf\u4e60\u60ef\u4e8e\u7279\u5b9a\u7684\u8425\u517b\u5143\u7d20\uff0c\u5982\u679c\u53d8\u6362\u98df\u7269\u4f1a\u589e\u52a0\u6d88\u5316\u4e0d\u826f\u7684\u98ce\u9669\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30007\u3001\u8d5b\u540e\u6062\u590d\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u6bd4\u8d5b\u4e2d\u6bcf\u8dd1\u4e00\u82f1\u91cc\uff0c\u5c31\u8ba9\u81ea\u5df1\u4f11\u606f\u4e00\u5929\uff0c\u7136\u540e\u518d\u8fdb\u884c\u8bad\u7ec3\u6216\u8005\u53c2\u52a0\u6bd4\u8d5b\u3002\u8fd9\u5c31\u610f\u5473\u7740\uff0c\u5982\u679c\u4f60\u8dd1\u4e8610\u516c\u91cc\uff0c\u90a3\u4e48\u4f60\u5c31\u8981\u4f11\u606f6\u5929\uff0c\u5982\u679c\u4f60\u8dd1\u4e86\u4e00\u4e2a\u5168\u9a6c\uff0c\u90a3\u4e48\u4f60\u5c31\u8981\u4f11\u606f26\u5929\u30021974-1990\u5e74\u7684\u9a6c\u62c9\u677e\u4e16\u754c\u7eaa\u5f55\u4fdd\u6301\u8005\u6770\u514b\u00b7\u798f\u65af\u7279\u9996\u5148\u63d0\u51fa\u4e86\u8fd9\u4e2a\u539f\u5219\uff0c\u201c\u6211\u7684\u65b9\u6cd5\u5c31\u662f\u6bcf\u6bd4\u8d5b\u4e00\u82f1\u91cc\u5c31\u4f11\u606f\u4e00\u5929\u3002\u201d<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30008\u3001\u9006\u98ce\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u9006\u98ce\u4f7f\u4f60\u7684\u901f\u5ea6\u635f\u5931\u91cf\u5927\u4e8e\u987a\u98ce\u7684\u589e\u91cf\u3002\u957f\u8dd1\u8fd0\u52a8\u5458\u8499\u7279\u00b7\u5a01\u5c14\u65af\u8bf4\uff1a\u201c\u5728\u6709\u98ce\u7684\u60c5\u51b5\u4e0b\uff0c\u6211\u4ece\u6765\u4e0d\u770b\u8868\uff0c\u56e0\u4e3a\u9006\u98ce\u4f1a\u8ba9\u6211\u6bcf\u516c\u91cc\u616210-15\u79d2\uff0c\u800c\u6211\u8f6c\u8eab\u4e4b\u540e\uff0c\u6211\u53ea\u80fd\u5f25\u8865\u56de\u4e00\u90e8\u5206\u3002\u5173\u952e\u662f\u8981\u6ce8\u610f\u81ea\u5df1\u7684\u52aa\u529b\u7a0b\u5ea6\uff0c\u800c\u4e0d\u662f\u901f\u5ea6\u3002\u201d<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u30009\u3001\u804a\u5929\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5728\u6bd4\u8d5b\u4e2d\uff0c\u4f60\u5e94\u8be5\u80fd\u505a\u5230\u8bf4\u51fa\u5b8c\u6574\u7684\u8bdd\u3002\u636e\u4e00\u9879\u7814\u7a76\u8868\u660e\uff0c\u90a3\u4e9b\u5fc3\u8df3\u548c\u547c\u5438\u9891\u7387\u5728\u76ee\u6807\u6709\u6c27\u533a\u5185\u7684\u8dd1\u6b65\u8005\u53ef\u80fd\u4f1a\u8212\u670d\u7684\u80cc\u51fa\u7ed3\u5a5a\u8a93\u8bcd\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300010\u300132\u516c\u91cc\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5728\u53c2\u52a0\u9a6c\u62c9\u677e\u6bd4\u8d5b\u524d\uff0c\u4f60\u5e94\u8be5\u81f3\u5c11\u8dd1\u4e00\u6b2132\u516c\u91cc\u7684\u8ddd\u79bb\u3002\u201c\u957f\u8ddd\u79bb\u6a21\u62df\u9a6c\u62c9\u677e\uff0c\u5bf9\u4f60\u7684\u811a\u6709\u5f88\u591a\u65f6\u95f4\u8981\u6c42\u3002\u5f53\u4f60\u80fd\u8dd132\u516c\u91cc\u7684\u65f6\u5019\uff0c\u80fd\u5e2e\u52a9\u4f60\u5728\u8111\u6d77\u4e2d\u5bf9\u5168\u9a6c\u6709\u4e2a\u6982\u5ff5\u3002\u201d\u9a6c\u62c9\u677e\u6559\u7ec3\u5170\u7279\u66fc\u8bf4\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300011\u3001\u98df\u7269\u8865\u5145\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5728\u957f\u8ddd\u79bb\u6bd4\u8d5b\u4e4b\u524d\uff0c\u4f60\u7684\u98df\u7269\u4e2d\u5e94\u8be5\u591a\u542b\u78b3\u6c34\u5316\u5408\u7269\uff0c\u5728\u6bd4\u8d5b\u4e2d\u53ef\u4ee5\u8ba9\u4f60\u5145\u6ee1\u80fd\u91cf\u3002\u591a\u5403\u7c73\u9762\u7b49\u98df\u54c1\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300012\u3001\u9006\u8f66\u6d41\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5982\u679c\u4f60\u662f\u5728\u9a6c\u8def\u4e0a\u8dd1\u6b65\uff0c\u4f60\u5e94\u8be5\u9009\u62e9\u548c\u8f66\u6d41\u5bf9\u5411\u800c\u8dd1\uff0c\u8fd9\u6837\u80fd\u4fdd\u8bc1\u4f60\u7684\u5b89\u5168\u3002\u5f53\u7136\u5982\u679c\u6709\u4eba\u884c\u9053\u7684\u8bdd\uff0c\u6700\u597d\u5728\u4eba\u884c\u9053\u4e0a\u8dd1\u6b65\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300013\u3001\u4e0a\u4e0b\u5761\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u4e0a\u5761\u5bf9\u4f60\u7684\u901f\u5ea6\u964d\u4f4e\u91cf\u8981\u5927\u4e8e\u4e0b\u5761\u65f6\u901f\u5ea6\u7684\u589e\u91cf\uff0c\u6240\u4ee5\u722c\u5761\u8bad\u7ec3\u8981\u6bd4\u5728\u5e73\u5730\u4e0a\u6162\u5f97\u591a\u3002\u201c\u722c\u5761\u6d88\u8017\u7684\u80fd\u91cf\u65e0\u6cd5\u7528\u4e0b\u5761\u5f25\u8865\u56de\u6765\uff0c\u56e0\u4e3a\u5728\u4f60\u4e0b\u5761\u89e6\u5730\u65f6\uff0c\u5f88\u591a\u80fd\u91cf\u88ab\u6d88\u8017\u4e86\u3002\u201d\u5370\u7b2c\u5b89\u7eb3\u5927\u5b66\u9a6c\u62c9\u677e\u8bad\u7ec3\u6307\u5bfc\u5e08\u79d1\u5179\u56e0\u8bf4\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300014\u3001\u4ea4\u53c9\u8bad\u7ec3\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u8dd1\u6b65\u8bad\u7ec3\u4e0d\u80fd\u4ec5\u4ec5\u662f\u8dd1\u6b65\uff0c\u8fd8\u5e94\u8be5\u505a\u4e00\u4e9b\u529b\u91cf\u7ec3\u4e60\u548c\u4ea4\u53c9\u8bad\u7ec3\uff0c\u8ba9\u8eab\u4f53\u83b7\u5f97\u5168\u9762\u53d1\u5c55\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300015\u3001\u8865\u7ed9\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5728\u6bd4\u8d5b\uff0c\u901f\u5ea6\u8bad\u7ec3\uff0c\u6216\u662f\u957f\u8ddd\u79bb\u8dd1\u6b65\u4e4b\u540e\uff0c30-60\u5206\u949f\u5185\u8981\u786e\u4fdd\u6444\u5165\u4e00\u79cd\u8fd8\u6709\u78b3\u6c34\u5316\u5408\u7269\u548c\u86cb\u767d\u8d28\u7684\u98df\u7269\u6216\u996e\u6599\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300016\u3001\u5300\u901f\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5b9e\u73b0\u4e2a\u4eba\u6700\u597d\u6210\u7ee9\u7684\u6700\u597d\u65b9\u6cd5\uff0c\u5c31\u662f\u5300\u901f\u5b8c\u6210\u6bd4\u8d5b\u3002\u201c\u5982\u679c\u4f60\u5728\u5f00\u5c40\u9636\u6bb5\u5c31\u8dd1\u5f97\u592a\u5feb\uff0c\u540e\u9762\u4f1a\u4ed8\u51fa\u5f88\u5927\u4ee3\u4ef7\u3002\u201d\u7f8e\u56fd12000\u7c73\u7eaa\u5f55\u4fdd\u6301\u8005\u4e54\u6069\u00b7\u8f9b\u514b\u83b1\u8bf4\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300017\u3001\u65b0\u978b\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5f53\u4f60\u8dd1\u4e86600-800\u516c\u91cc\u7684\u65f6\u5019\uff0c\u5c31\u8981\u6362\u53cc\u65b0\u978b\u3002\u5728\u978b\u5b50\u78e8\u635f\u7684\u5f88\u5389\u5bb3\u4e4b\u524d\uff0c\u4f60\u5c31\u5e94\u8be5\u5907\u4e00\u53cc\u65b0\u978b\uff0c\u6362\u7740\u7a7f\u3002\u4e0d\u80fd\u4e00\u53cc\u8dd1\u978b\u4e00\u76f4\u7a7f\u5230\u574f\u6389\u3002\u5c0f\u7f16\u521a\u5f00\u59cb\u8dd1\u6b65\u7684\u65f6\u5019\uff0c\u8bad\u7ec3\uff0c\u8d70\u8def\uff0c\u8dd1\u9a6c\u62c9\u677e\u90fd\u53ea\u6709\u4e00\u53cc\u978b\uff0c\u540e\u6765\u53d1\u73b0\u5bf9\u811a\u7684\u4f24\u5bb3\u633a\u5927\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300018\u3001\u96be\u6613\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5728\u6bcf\u4e00\u6b21\u8270\u82e6\u8bad\u7ec3\u6216\u8005\u957f\u8ddd\u79bb\u8dd1\u6b65\u4e4b\u540e\uff0c\u4f60\u81f3\u5c11\u8981\u4f11\u606f\u4e00\u5929\u3002\u8fd9\u4e00\u5929\u4f60\u53ef\u4ee5\u6162\u8dd1\uff0c\u77ed\u8dd1\uff0c\u6216\u8005\u662f\u5b8c\u5168\u4f11\u606f\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300019\u3001\u901f\u5ea6\u8bad\u7ec3\u914d\u901f\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u5229\u7528\u6700\u5927\u6444\u6c27\u91cf\uff08VO2-max\uff09\u8fdb\u884c\u95f4\u6b47\u8bad\u7ec3\u65f6\uff0c\u8dd1\u5b8c1.6\u516c\u91cc\u65f6\u7684\u914d\u901f\u8981\u6bd45\u516c\u91cc\u7684\u914d\u901f\u5feb20\u79d2\u3002\u63d0\u5347\u6709\u6c27\u8fd0\u52a8\u80fd\u529b\u548c\u957f\u8ddd\u79bb\u8dd1\u80fd\u529b\u7684\u6700\u597d\u8bad\u7ec3\u65b9\u6cd5\u5c31\u662f\u95f4\u6b47\u8bad\u7ec3\u6cd5\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u3000\u300020\u3001\u6bd4\u8d5b\u7528\u65f6\u539f\u5219<\/span><\/strong><\/span><\/p>\n

\u3000\u3000\u6bd4\u8d5b\u8ddd\u79bb\u8d8a\u957f\uff0c\u4f60\u7684\u901f\u5ea6\u5c31\u4f1a\u8d8a\u6162\uff0c \u76f8\u5e94\u7684\u5b8c\u8d5b\u65f6\u95f4\u5c31\u4f1a\u8d8a\u957f\u3002\u4ee51\u82f1\u91cc\u7528\u65f64\u520620\u79d2\u4e3a\u4f8b\uff0c\u90a3\u4e485\u516c\u91cc\u7684\u76f8\u5e94\u65f6\u95f4\u4e3a15\u5206\u949f\uff0c10\u516c\u91cc\u4e3a31\u520608\u79d2\uff0c\u534a\u7a0b\u9a6c\u62c9\u677e\u4e3a1\u5c0f\u65f68\u520640\u79d2\uff0c\u5168\u7a0b\u9a6c\u62c9\u677e\u7528\u65f6\u662f2\u5c0f\u65f623\u520647\u79d2\u3002<\/span><\/p>\n


<\/p>\n

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\u4ee5\u4e0a\u5185\u5bb9\u6574\u7406\u81ea\u65b0\u6d6a\u8dd1\u6b65 \u4f5c\u8005\uff1a\u6708\u5149<\/span><\/p>\n

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