{"id":1571,"date":"2024-10-01T15:41:07","date_gmt":"2024-10-01T07:41:07","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/"},"modified":"2024-10-01T15:41:07","modified_gmt":"2024-10-01T07:41:07","slug":"cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/","title":{"rendered":"\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\uff1a\u589e\u808c\u8207\u71c3\u8102\u4e4b\u9593\u7684\u6700\u4f73\u5e73\u8861"},"content":{"rendered":"<p>\u96a8\u8457\u5065\u8eab\u6587\u5316\u7684\u8208\u8d77\uff0c\u8d8a\u4f86\u8d8a\u591a\u7684\u4eba\u6295\u8eab\u65bc\u91cd\u8a13\u548c\u6709\u6c27\u904b\u52d5\u4e2d\uff0c\u7136\u800c\u5728\u9019\u5169\u8005\u4e4b\u9593\u7684\u642d\u914d\u548c\u6642\u9593\u5b89\u6392\uff0c\u537b\u5e38\u5e38\u6210\u70ba\u5065\u8eab\u65cf\u5011\u56f0\u60d1\u7684\u7126\u9ede\u3002\u5c24\u5176\u662f\u5c0d\u65bc\u90a3\u4e9b\u4ee5\u589e\u808c\u70ba\u4e3b\u8981\u76ee\u6a19\u7684\u904b\u52d5\u8005\u800c\u8a00\uff0c\u5982\u4f55\u4ee5\u53ca\u4f55\u6642\u9032\u884c\u6709\u6c27\u904b\u52d5\uff0c\u4fbf\u6210\u70ba\u4e86\u4e00\u500b\u503c\u5f97\u63a2\u8a0e\u7684\u554f\u984c\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/#%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E5%BF%85%E8%A6%81%E6%80%A7\" >\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u5fc5\u8981\u6027<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/#%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E6%99%82%E9%96%93%E5%8F%8A%E6%9C%89%E6%B0%A7%E5%A4%9A%E4%B9%85\" >\u91cd\u8a13\u5f8c\u6709\u6c27\u6642\u9593\u53ca\u6709\u6c27\u591a\u4e45<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/#%E9%87%8D%E8%A8%93%E8%88%87%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E8%A8%93%E7%B7%B4%E9%A0%86%E5%BA%8F\" >\u91cd\u8a13\u8207\u6709\u6c27\u904b\u52d5\u7684\u8a13\u7df4\u9806\u5e8f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/#%E9%87%8D%E8%A8%93%E5%BE%8C%E7%9A%84%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E9%81%B8%E6%93%87\" >\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\u9078\u64c7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/#%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E5%84%AA%E5%8B%A2\" >\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u512a\u52e2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/#%E7%B5%90%E8%AB%96\" >\u7d50\u8ad6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-the-optimal-balance-between-muscle-building-and-fat-burning\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E5%BF%85%E8%A6%81%E6%80%A7\"><\/span>\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u5fc5\u8981\u6027<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9996\u5148\uff0c\u77ad\u89e3\u91cd\u8a13\u8207\u6709\u6c27\u904b\u52d5\u7684\u4f5c\u7528\u662f\u95dc\u9375\u3002\u91cd\u8a13\u80fd\u5920\u900f\u904e\u589e\u52a0\u808c\u8089\u8cea\u91cf\u4f86\u63d0\u5347\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u9019\u610f\u5473\u8457\u5373\u4f7f\u5728\u975c\u6b62\u72c0\u614b\u4e0b\uff0c\u8eab\u9ad4\u4e5f\u80fd\u6d88\u8017\u66f4\u591a\u7684\u71b1\u91cf\u3002\u800c\u6709\u6c27\u904b\u52d5\u5247\u4e3b\u8981\u95dc\u6ce8\u65bc\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u548c\u8010\u529b\uff0c\u4e26\u4e14\u80fd\u5728\u77ed\u6642\u9593\u5167\u5927\u91cf\u6d88\u8017\u5361\u8def\u91cc\u3002<\/p>\n<p>\u6839\u64da\u5c08\u5bb6\u7684\u5efa\u8b70\uff0c\u91dd\u5c0d\u4ee5\u589e\u808c\u70ba\u76ee\u6a19\u7684\u5065\u8eab\u65cf\uff0c\u6709\u6c27\u904b\u52d5\u7684\u983b\u7387\u61c9\u8a72\u63a7\u5236\u5728\u4e00\u90311-2\u6b21\uff0c\u6bcf\u6b2120\u81f330\u5206\u9418\uff0c\u4e14\u5efa\u8b70\u4e0d\u8981\u8d85\u904e\u4e00\u5c0f\u6642\u3002\u9019\u6a23\u7684\u5b89\u6392\u65e2\u80fd\u5920\u907f\u514d\u5c0d\u91cd\u8a13\u9020\u6210\u5e79\u64fe\uff0c\u53c8\u4e0d\u6703\u5f71\u97ff\u808c\u8089\u7684\u589e\u9577\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E6%99%82%E9%96%93%E5%8F%8A%E6%9C%89%E6%B0%A7%E5%A4%9A%E4%B9%85\"><\/span>\u91cd\u8a13\u5f8c\u6709\u6c27\u6642\u9593\u53ca\u6709\u6c27\u591a\u4e45<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u5728\u9032\u884c\u91cd\u8a13\u5f8c\uff0c\u9032\u884c\u6709\u6c27\u904b\u52d5\u7684\u6700\u4f73\u6642\u9593\u901a\u5e38\u662f\u5728\u91cd\u8a13\u4e4b\u5f8c\u3002\u9019\u662f\u56e0\u70ba\u5728\u9032\u884c\u91cd\u8a13\u7684\u904e\u7a0b\u4e2d\uff0c\u8eab\u9ad4\u7684\u809d\u91a3\u5132\u5099\u6703\u9010\u6f38\u6d88\u8017\uff0c\u96a8\u5f8c\u9032\u884c\u7684\u6709\u6c27\u904b\u52d5\u5247\u80fd\u8fc5\u901f\u8f49\u70ba\u71c3\u71d2\u8102\u80aa\u7684\u6a21\u5f0f\u3002\u9019\u6a23\u4e00\u4f86\uff0c\u4e0d\u50c5\u589e\u52a0\u4e86\u6709\u6c27\u904b\u52d5\u7684\u6548\u7387\uff0c\u4e5f\u80fd\u7372\u5f97\u66f4\u4f73\u7684\u71c3\u8102\u6548\u679c\u3002<\/p>\n<p>\u4f9d\u64da\u300aMedicine and Science in Sports and Exercise\u300b\u7684\u7814\u7a76\u8868\u660e\uff0c\u5148\u9032\u884c\u91cd\u8a13\u518d\u9032\u884c\u6709\u6c27\u904b\u52d5\uff0c\u80fd\u5920\u71c3\u71d2\u66f4\u591a\u7684\u8102\u80aa\uff0c\u9019\u6a23\u7684\u5b89\u6392\u5c0d\u65bc\u60f3\u8981\u6e1b\u91cd\u6216\u71c3\u71d2\u8102\u80aa\u7684\u904b\u52d5\u8005\u66f4\u70ba\u5408\u9069\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A8%93%E8%88%87%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E8%A8%93%E7%B7%B4%E9%A0%86%E5%BA%8F\"><\/span>\u91cd\u8a13\u8207\u6709\u6c27\u904b\u52d5\u7684\u8a13\u7df4\u9806\u5e8f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u91dd\u5c0d\u4e0d\u540c\u7684\u5065\u8eab\u76ee\u6a19\uff0c\u91cd\u8a13\u8207\u6709\u6c27\u904b\u52d5\u7684\u5148\u5f8c\u9806\u5e8f\u4ea6\u6709\u6240\u4e0d\u540c\u3002\u4ee5\u4e0b\u662f\u4e00\u500b\u7c21\u55ae\u7684\u6bd4\u8f03\u8868\uff1a<\/p>\n<table>\n<thead>\n<tr>\n<th>\u5065\u8eab\u76ee\u6a19<\/th>\n<th>\u91cd\u8a13\u9806\u5e8f<\/th>\n<th>\u6709\u6c27\u904b\u52d5<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u589e\u5f37\u8010\u529b<\/td>\n<td>\u5148\u6709\u6c27\u518d\u91cd\u8a13<\/td>\n<td>\u9032\u884c\u6709\u6c27\u904b\u52d5<\/td>\n<\/tr>\n<tr>\n<td>\u71c3\u71d2\u8102\u80aa\u548c\u6e1b\u91cd<\/td>\n<td>\u5148\u91cd\u8a13\u518d\u6709\u6c27<\/td>\n<td>\u8dd1\u6b65\u3001\u6e38\u6cf3\u7b49<\/td>\n<\/tr>\n<tr>\n<td>\u589e\u9032\u5fc3\u8840\u7ba1\u5065\u5eb7<\/td>\n<td>\u5148\u6709\u6c27\u518d\u91cd\u8a13<\/td>\n<td>\u9032\u884c\u6709\u6c27\u904b\u52d5<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A8%93%E5%BE%8C%E7%9A%84%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E9%81%B8%E6%93%87\"><\/span>\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\u9078\u64c7<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u91dd\u5c0d\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\uff0c\u9078\u64c7\u5408\u9069\u7684\u65b9\u5f0f\u986f\u5f97\u5c24\u70ba\u91cd\u8981\u3002\u4ee5\u4e0b\u662f\u5e7e\u500b\u5efa\u8b70\u7684\u6709\u6c27\u904b\u52d5\u5f62\u5f0f\uff1a<\/p>\n<ol>\n<li><strong>\u6162\u8dd1\u6216\u5feb\u8d70<\/strong>\uff1a\u9019\u7a2e\u5f62\u5f0f\u7684\u6709\u6c27\u904b\u52d5\u53ef\u4ee5\u9577\u6642\u9593\u9032\u884c\uff0c\u662f\u6709\u52a9\u65bc\u5fc3\u80ba\u5065\u5eb7\u7684\u826f\u597d\u9078\u64c7\u3002<\/li>\n<li><strong>\u6e38\u6cf3<\/strong>\uff1a\u6e38\u6cf3\u4e0d\u50c5\u80fd\u5920\u5168\u8eab\u904b\u52d5\uff0c\u9084\u5c0d\u95dc\u7bc0\u6c96\u64ca\u5c0f\uff0c\u9069\u5408\u4e0d\u540c\u5065\u8eab\u7a0b\u5ea6\u7684\u4eba\u58eb\u3002<\/li>\n<li><strong>\u8e0f\u55ae\u8eca<\/strong>\uff1a\u5ba4\u5167\u5916\u7684\u8e29\u8e0f\u8eca\u904b\u52d5\u90fd\u662f\u826f\u597d\u7684\u6709\u6c27\u904b\u52d5\u9078\u64c7\uff0c\u80fd\u6709\u6548\u63d0\u5347\u5fc3\u80ba\u6301\u4e45\u529b\u3002<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E5%84%AA%E5%8B%A2\"><\/span>\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u512a\u52e2<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5be6\u65bd\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u904e\u7a0b\u4e2d\uff0c\u4e0d\u50c5\u80fd\u5920\u4fc3\u9032\u8102\u80aa\u7684\u71c3\u71d2\uff0c\u9084\u80fd\u63d0\u9ad8\u904b\u52d5\u5f8c\u904e\u6c27\u91cf\u6d88\u8017\uff08EPOC\uff09\u3002EPOC\u73fe\u8c61\u662f\u6307\u904b\u52d5\u5f8c\u7684\u71b1\u91cf\u6d88\u8017\uff0c\u9019\u610f\u5473\u8457\u5373\u4f7f\u5728\u904b\u52d5\u7d50\u675f\u5f8c\uff0c\u8eab\u9ad4\u4ecd\u6703\u6301\u7e8c\u71c3\u71d2\u71b1\u91cf\uff0c\u9019\u6709\u52a9\u65bc\u63d0\u9ad8\u6574\u9ad4\u7684\u4ee3\u8b1d\u7387\u3002<\/p>\n<p>\u6b64\u5916\uff0c\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\u9084\u80fd\u589e\u5f37\u5fc3\u81df\u7684\u6cf5\u8840\u529f\u80fd\u3001\u6539\u5584\u8840\u6db2\u5faa\u74b0\uff0c\u5f9e\u800c\u4fc3\u9032\u808c\u8089\u7684\u904b\u8f38\u548c\u6062\u5fa9\uff0c\u9019\u5c0d\u65bc\u6bcf\u6b21\u8a13\u7df4\u7684\u6548\u679c\u63d0\u5347\u975e\u5e38\u91cd\u8981\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96\"><\/span>\u7d50\u8ad6<span 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