{"id":83004,"date":"2022-02-18T19:59:00","date_gmt":"2022-02-18T11:59:00","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2022\/02\/18\/%e5%86%ac%e5%a4%a9%e4%b8%8d%e8%b7%91%e6%ad%a5%ef%bc%8c%e4%bd%a0%e7%9a%84%e8%ba%ab%e4%bd%93%e4%bc%9a%e5%8f%98%e6%88%90%e8%bf%99%e6%a0%b7%ef%bc%8c%e4%bd%a0%e6%80%95%e4%ba%86%e5%90%97%ef%bc%9f\/"},"modified":"2022-02-18T19:59:00","modified_gmt":"2022-02-18T11:59:00","slug":"%e5%86%ac%e5%a4%a9%e4%b8%8d%e8%b7%91%e6%ad%a5%ef%bc%8c%e4%bd%a0%e7%9a%84%e8%ba%ab%e4%bd%93%e4%bc%9a%e5%8f%98%e6%88%90%e8%bf%99%e6%a0%b7%ef%bc%8c%e4%bd%a0%e6%80%95%e4%ba%86%e5%90%97%ef%bc%9f","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2022\/02\/18\/%e5%86%ac%e5%a4%a9%e4%b8%8d%e8%b7%91%e6%ad%a5%ef%bc%8c%e4%bd%a0%e7%9a%84%e8%ba%ab%e4%bd%93%e4%bc%9a%e5%8f%98%e6%88%90%e8%bf%99%e6%a0%b7%ef%bc%8c%e4%bd%a0%e6%80%95%e4%ba%86%e5%90%97%ef%bc%9f\/","title":{"rendered":"\u51ac\u5929\u4e0d\u8dd1\u6b65\uff0c\u4f60\u7684\u8eab\u4f53\u4f1a\u53d8\u6210\u8fd9\u6837\uff0c\u4f60\u6015\u4e86\u5417\uff1f"},"content":{"rendered":"
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\u8fd0\u52a8\u5982\u9006\u6c34\u884c\u821f\uff0c\u4e0d\u8fdb\u5219\u9000\u3002<\/span><\/strong><\/span>
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\u4fd7\u8bdd\u8bf4\uff0c\u51ac\u7ec3\u4e09\u4e5d\u590f\u7ec3\u4e09\u4f0f\uff0c\u4e09\u5929\u4e0d\u7ec3\u5012\u9000\u534a\u5e74\u3002<\/span>\u51ac\u8bad\u671f\u5df2\u7ecf\u5f00\u59cb\u4e86\uff0c\u8dd1\u53cb\u4eec\uff0c\u4f60\u4eec\u575a\u6301\u8dd1\u6b65\u8fd0\u52a8\u4e86\u5417\uff1f<\/span><\/p>\n

 <\/span><\/p>\n

\u8981\u77e5\u9053\u51ac\u8bad\u662f\u7ade\u6280\u72b6\u6001\u5f62\u6210\u7684\u91cd\u8981\u9636\u6bb5\uff0c\u8fd0\u52a8\u5458\u6700\u4f73\u7ade\u6280\u72b6\u6001\u7684\u5f62\u6210\uff0c\u4f9d\u8d56\u4e8e\u51ac\u8bad\u8bad\u7ec3\u8ba1\u5212\u7684\u79d1\u5b66\u6027\u53ca\u5b9e\u65bd\u7684\u6548\u679c\u3002<\/span><\/p>\n


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<\/span>\u8dd1\u6b65\u8fd0\u52a8\u5458\u7684\u51ac\u8bad\u91cd\u70b9\u662f\u6280\u672f\u548c\u529b\u91cf\u3002<\/strong><\/span><\/p>\n


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\u6280\u672f<\/span><\/strong><\/span>\u5305\u62ec\u8d77\u8dd1\u6280\u672f\u548c\u5168\u7a0b\u8282\u594f\u8dd1\u6280\u672f\uff1b<\/span><\/p>\n

\u529b\u91cf\u8bad\u7ec3<\/span><\/strong><\/span>\u7684\u7279\u70b9\u5219\u662f\u9ad8\u5f3a\u5ea6\u3001\u8bad\u7ec3\u624b\u6bb5\u591a\u6837\u5316,\u4ee5\u53d1\u5c55\u9acb\u90e8\u808c\u8089\u7fa4\u7684\u529b\u91cf\u4e3a\u4e3b\uff0c\u7a81\u51fa\u5feb\u901f\u529b\u91cf\u3001\u5e73\u8861\u529b\u91cf\u7684\u8bad\u7ec3\u3002<\/span>
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\u95ee\u9898\u6765\u4e86\uff0c\u5bd2\u51b7\u5929\u6c14\u4e0b\uff0c\u4e0d\u5c11\u8dd1\u53cb\u5b9e\u5728\u662f\u89c9\u5f97\u65e0\u529b\u8fd0\u52a8\uff0c\u4f46\u662f\uff0c\u4f60\u77e5\u9053\u62d2\u7edd\u51ac\u8bad\u5bf9\u81ea\u5df1\u7684\u635f\u5931\u6709\u591a\u5927\u5417\uff1f<\/span><\/p>\n


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<\/span>\u5f53\u4e60\u60ef\u8fd0\u52a8\u7684\u8eab\u4f53\u7a81\u7136\u9759\u6b62\u4e0b\u6765\uff0c\u4eba\u4f53\u7684\u5fc3\u80ba\u529f\u80fd\u3001\u808c\u8089\u8010\u529b\u548c\u529b\u91cf\u3001\u53ca\u67d4\u97e7\u6027\u90fd\u4f1a\u6709\u4e0d\u540c\u7a0b\u5ea6\u7684\u4e0b\u964d\u3002<\/strong><\/span><\/p>\n

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01<\/span><\/strong><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u4e24\u5468<\/span><\/strong><\/span><\/span>
<\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\u7f8e\u56fd\u8fd0\u52a8\u533b\u5b66\u4f1a\u8fd0\u52a8\u751f\u7406\u5b66\u5bb6\u65af\u79d1\u7279\u00b7\u5a01\u65af\u8ba4\u4e3a\uff1a<\/span>2\u5468\u662f\u4e00\u4e2a\u65f6\u95f4\u8f6c\u6298\u70b9<\/span><\/strong>\uff0c\u6b64\u65f6\u4f1a\u6709\u5927\u91cf\u7684\u751f\u7406\u53d8\u5316\u663e\u793a\u51fa\u4f53\u80fd\u8870\u9000\uff0c\u8dd1\u53cb\u4eec\u5343\u4e07\u4e0d\u8981\u5c0f\u770b2-3\u5468\u7684\u505c\u6ede\u4e0d\u52a8\uff0c\u4f60\u7684\u901f\u5ea6\u3001\u8010\u529b\u3001\u67d4\u97e7\u6027\u4f1a\u56e0\u6b64\u4e0b\u964d\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\u6700\u660e\u663e\u7684\u662f\u8010\u529b\u4e0b\u964d\uff0c2\u5468\u540e\uff0c\u4f60\u4f1a\u660e\u663e\u611f\u89c9\u8fd0\u52a8\u65f6\u529b\u4e0d\u4ece\u5fc3\u3002<\/span><\/strong><\/p>\n


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

<\/span>\u8fd9\u662f\u56e0\u4e3a\u53cd\u6620\u8eab\u4f53\u8010\u529b\u6307\u6807\u7684\u201c\u6700\u5927\u6444\u6c27\u91cf\uff08VO2MAX\uff09\u201d\u4e0b\u964d\u4e86 10% \u5de6\u53f3\uff0c\u505c\u6b62\u8fd0\u52a84 \u5468\u540e\uff0c\u4f1a\u7ee7\u7eed\u4e0b\u964d 15% \u5de6\u53f3\uff0c\u800c 3 \u4e2a\u6708\u540e\uff0c\u4f1a\u4e0b\u964d 20%\u3002<\/span><\/p>\n

 <\/span><\/span><\/strong><\/p>\n

\u4ece\u53e6\u4e00\u4e2a\u89d2\u5ea6\u4e0a\uff0c\u4f60\u8eab\u4f53\u5206\u89e3\u4e73\u9178\u7684\u80fd\u529b\u4e5f\u4f1a\u4e0b\u964d\uff0c\u4e5f\u5c31\u662f\u8bf4\u4f60\u8eab\u4f53\u7684\u4e73\u9178\u9619\u503c\u4f1a\u4e0b\u964d\u3002<\/span><\/strong><\/span><\/p>\n


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

<\/span>\u5f53\u4f60\u4f7f\u7528\u539f\u6765\u7684\u8fd0\u52a8\u5f3a\u5ea6\u8fd0\u52a8\u65f6\uff0c\u4f53\u5185\u6e05\u9664\u4e73\u9178\u7684\u901f\u5ea6\u8d76\u4e0d\u4e0a\u4ea7\u751f\u7684\u901f\u5ea6\uff0c\u4e73\u9178\u5f00\u59cb\u5728\u8840\u6db2\u4e2d\u5806\u79ef\uff0c\u6d53\u5ea6\u6025\u901f\u5347\u9ad8\uff0c\u8ba9\u4f60\u7684\u8eab\u4f53\u65e0\u6cd5\u575a\u6301\u4e0b\u53bb\uff0c\u4f60\u7684\u8010\u529b\u5c06\u4f1a\u5927\u5e45\u5ea6\u7684\u4e0b\u6ed1\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\u5176\u6b21\uff0c\u4f60\u8f9b\u8f9b\u82e6\u82e6\u9020\u5c31\u7684\u808c\u8089\u7ea4\u7ef4\u4e5f\u4f1a\u840e\u7f29\u3002<\/span><\/strong><\/span><\/p>\n


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

<\/span>\u7814\u7a76\u8bc1\u5b9e\uff0c\u4e24\u5468\u7684\u505c\u6b47\u4f1a\u8ba9\u4f60\u7684\u808c\u8089\u8d28\u91cf\u3001\u6bdb\u7ec6\u8840\u7ba1\u5927\u5c0f\u4ee5\u53ca\u5bc6\u5ea6\u53d7\u5230\u4e0d\u540c\u7a0b\u5ea6\u7684\u4e0b\u964d\u3002<\/span><\/p>\n

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\u5f53\u4f60\u5931\u53bb\u4e86\u4ee5\u5f80\u7684\u8bad\u7ec3\u65b9\u5f0f\u548c\u5f3a\u5ea6\uff0c\u808c\u8089\u8d28\u91cf\u7684\u4e0b\u964d\u4f1a\u5f15\u53d1\u808c\u8089\u529b\u91cf\u3001\u8010\u529b\u548c\u795e\u7ecf\u808c\u8089\u8bad\u7ec3\u7684\u9002\u5e94\u635f\u5931\u3002<\/span><\/p>\n


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

<\/span>\u56e0\u4e3a\u4e0d\u518d\u953b\u70bc\u4f1a\u8ba9\u808c\u8089\u7ea4\u7ef4\u610f\u8bc6\u5230\u5b83\u4eec\u5e76\u4e0d\u9700\u8981\u50a8\u5b58\u80fd\u91cf\uff0c\u5b83\u4eec\u5c06\u50a8\u5b58\u8f83\u5c11\u7cd6\u539f\uff0c\u5bfc\u81f4\u4e00\u79cd\u808c\u8089\u7ea4\u7ef4\u7684\u840e\u7f29\u3002<\/span><\/p>\n


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02<\/span><\/strong><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u4e00\u4e2a\u6708<\/span><\/strong><\/span><\/span>
<\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

\u5f88\u591a\u8eab\u4f53\u529f\u80fd\u5931\u8c03\u7684\u8ff9\u8c61\u5e76\u975e\u8089\u773c\u53ef\u89c1\u3002<\/span><\/p>\n


<\/p>\n

\u4f17\u6240\u5468\u77e5\uff0c\u8fd0\u52a8\u53ef\u4ee5\u63d0\u9ad8\u4eba\u7684\u8bb0\u5fc6\u529b\u4ee5\u53ca\u7761\u7720\u8d28\u91cf\uff0c\u907f\u514d\u7126\u8651\u548c\u6291\u90c1\u60c5\u7eea\u3002<\/span><\/p>\n


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

<\/span>\u8bd5\u7740\u56de\u60f3\u4e0b\uff0c\u505c\u6b62\u8dd1\u6b65\u4e00\u4e2a\u6708\u540e\uff0c\u4f60\u662f\u5426\u4f1a\u611f\u89c9\u5230\u5f00\u59cb\u7761\u7720\u8d28\u91cf\u53d8\u5dee\uff1f<\/span><\/strong><\/span><\/p>\n


<\/p>\n

\u8fd9\u662f\u7531\u4e8e\u8dd1\u6b65\u548c\u5065\u8eab\u53ef\u4ee5\u589e\u52a0\u8eab\u4f53\u7684\u4ee3\u8c22\u6027\uff0c\u4f60\u7684\u8eab\u4f53\u5728\u5165\u7761\u540e\uff0c\u4ea7\u751f\u7684\u6fc0\u7d20\u4f1a\u6765\u4fee\u590d\u8fd0\u52a8\u8fc7\u7a0b\u4e2d\u808c\u8089\u7ec4\u7ec7\u7684\u53d7\u635f\uff0c\u53ef\u4ee5\u4fc3\u8fdb\u826f\u597d\u7684\u7761\u7720\u3002<\/span><\/p>\n


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<\/span>\u800c\u7f3a\u4e4f\u8fd0\u52a8\u5219\u4f1a\u4f7f\u6df1\u5ea6\u7761\u7720\u51cf\u5c11\uff0c\u7531\u6b64\u5bfc\u81f4\u70e6\u8e81\u4e0d\u5b89\uff0c\u5f71\u54cd\u7761\u7720\u8d28\u91cf\u7684\u540c\u65f6\u9020\u6210\u7126\u8651\u6216\u6291\u90c1\u7b49\u72b6\u51b5\u3002<\/span><\/p>\n


<\/p>\n

\u4e0d\u4ec5\u5982\u6b64\uff0c\u968f\u7740\u505c\u6b62\u8fd0\u52a8\u540e\u5927\u8111\u6444\u6c27\u91cf\u7684\u964d\u4f4e\uff0c\u4ee5\u53ca\u591a\u5df4\u80fa\u6c34\u5e73\u7684\u4e0b\u964d\uff0c\u5bb9\u6613\u7126\u8651\u548c\u75b2\u52b3\uff0c\u4e5f\u4f1a\u5bf9\u8dd1\u6b65\u548c\u5065\u8eab\u5f62\u6210\u538c\u5026\u611f\uff0c\u4ece\u800c\u8fdb\u5165\u4e86\u4e00\u4e2a\u6076\u6027\u5faa\u73af\u3002<\/span><\/span><\/strong><\/p>\n


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03<\/span><\/strong><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u4e24\u4e2a\u6708<\/span><\/strong><\/span><\/span>
<\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n

 \u51ac\u5b63\u5929\u6c14\u5bd2\u51b7\uff0c\u5bf9\u70ed\u91cf\u7684\u9700\u6c42\u4e5f\u5927\u5927\u589e\u52a0\uff0c\u505c\u6b62\u8fd0\u52a8\u5c31\u51cf\u5c11\u4e86\u80fd\u91cf\u6d88\u8017\uff0c\u5982\u679c\u996e\u98df\u518d\u4e0d\u52a0\u4ee5\u63a7\u5236\uff0c\u4f60\u7684\u4f53\u91cd\u53ef\u80fd\u4f1a\u56e0\u6b64\u589e\u52a0\u6570\u65a4\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\u7814\u7a76\u663e\u793a2\u4e2a\u6708\u7684\u5065\u8eab\u8fd0\u52a8\u80fd\u4f7f\u8eab\u4f53\u529b\u91cf\u589e\u957f46%\uff0c\u800c\u5f53\u4f60\u505c\u6b62\u5065\u8eab2\u4e2a\u6708\u4f60\u7684\u8eab\u4f53\u529b\u91cf\u5219\u4f1a\u51cf\u900023%\u3002<\/span><\/strong><\/span><\/p>\n


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

<\/span>\u5f53\u7136\uff0c\u8fd9\u6837\u7684\u6570\u636e\u663e\u793a\u4e5f\u4e0d\u662f\u7edd\u5bf9\u6b63\u786e\u7684\uff0c\u5047\u5982\u505c\u6b62\u8fd0\u52a8\u524d\u4f60\u7684\u8eab\u4f53\u72b6\u51b5\u8db3\u591f\u826f\u597d\uff0c\u505c\u6b62\u540e\u8eab\u4f53\u673a\u80fd\u51cf\u9000\u7684\u901f\u5ea6\u548c\u5e45\u5ea6\u5c06\u8d8a\u6162\u548c\u8d8a\u5c11\u3002<\/span><\/p>\n


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<\/span>\u5373\u4f7f\u662f\u7ade\u6280\u8fd0\u52a8\u5458\uff0c\u505c\u6b62\u4e13\u4e1a\u8bad\u7ec3\u3001\u4f46\u4fdd\u6301\u4f4e\u5f3a\u5ea6\u8fd0\u52a8\u7684\u60c5\u51b5\u4e0b\uff0c5-8 \u5468\u540e\u4f53\u8102\u7387\u5c31\u4f1a\u589e\u52a0 12%\uff0c\u4f53\u91cd\u548c\u8170\u56f4\u4e5f\u6709\u6240\u4e0a\u5347\uff0c\u800c\u808c\u8089\u91cf\u4f1a\u5927\u5927\u4e0b\u964d\u3002<\/span><\/p>\n

 <\/span><\/p>\n

\u5bf9\u4e8e\u8dd1\u6b65\u8fd0\u52a8\u6765\u8bf4\uff0c\u6574\u4e2a\u51ac\u8bad\u65f6\u957f\u5927\u6982\u4e09\u4e2a\u6708\uff0c\u4ece11\u6708\u521d\u5230\u6b21\u5e74\u4e00\u6708\u5e95\uff0c\u5982\u679c\u8fd9\u4e09\u4e2a\u6708\u5b8c\u5168\u505c\u6b62\u8fd0\u52a8\uff0c\u90a3\u4e48\uff0c\u5728\u6625\u5b63\u590d\u8bad\u671f\u5230\u6765\u540e\uff0c\u4f60\u7684\u6210\u7ee9\u53ef\u80fd\u9884\u60f3\u4e2d\u8fd8\u8981\u5dee\u3002<\/span><\/p>\n


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<\/span>\u56e0\u4e3a\u4f60\u5728\u505c\u8bad\u65f6\uff0c\u5176\u4ed6\u8dd1\u53cb\u4f9d\u7136\u5728\u575a\u6301\u8bad\u7ec3\uff0c\u4f60\u7684\u539f\u5730\u8e0f\u6b65\u5c31\u5982\u9006\u6c34\u884c\u821f\uff0c\u4e0d\u8fdb\u5219\u9000\u3002<\/span><\/p>\n


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

\u6240\u4ee5\uff0c\u5269\u4e0b\u7684\u51e0\u4e2a\u6708\u8d76\u7d27\u52a8\u8d77\u6765\u5427\u3002<\/span><\/strong><\/span><\/span><\/p>\n

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