{"id":815,"date":"2024-07-10T17:31:36","date_gmt":"2024-07-10T09:31:36","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/"},"modified":"2024-07-10T17:31:36","modified_gmt":"2024-07-10T09:31:36","slug":"cardio-after-heavy-training-finding-the-sweet-spot","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/","title":{"rendered":"\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\uff1a\u627e\u5230\u6700\u4f73\u5e73\u8861\u9ede"},"content":{"rendered":"<p>\u5728\u5065\u8eab\u7684\u904e\u7a0b\u4e2d\uff0c\u6211\u5011\u7d93\u5e38\u6703\u9762\u81e8\u91cd\u8a13\u8207\u6709\u6c27\u8a13\u7df4\u8a72\u5982\u4f55\u642d\u914d\u7684\u554f\u984c\uff0c\u7279\u5225\u662f\u91dd\u5c0d\u90a3\u4e9b\u76ee\u6a19\u662f\u589e\u808c\u7684\u5065\u8eab\u8005\u5011\u3002\u5eb7\u921e\u5c09\u5efa\u8b70\uff0c\u589e\u808c\u8005\u61c9\u63a7\u5236\u6709\u6c27\u904b\u52d5\u7684\u983b\u7387\uff0c\u6bcf\u90311-2\u6b21\uff0c\u6bcf\u6b2120-30\u5206\u9418\uff0c\u4e0d\u8981\u8d85\u904e\u4e00\u5c0f\u6642\u3002\u5728\u9019\u500b\u80cc\u666f\u4e0b\uff0c\u6211\u5011\u5c07\u6df1\u5165\u63a2\u8a0e\u91cd\u8a13\u5f8c\u6709\u6c27\u7684\u6700\u4f73\u7b56\u7565\uff0c\u4e26\u63d0\u51fa\u4e00\u4e9b\u5177\u9ad4\u5efa\u8b70\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-finding-the-sweet-spot\/#%E7%82%BA%E4%BB%80%E9%BA%BC%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%EF%BC%9F\" >\u70ba\u4ec0\u9ebc\u91cd\u8a13\u5f8c\u6709\u6c27\uff1f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/#%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E7%9A%84%E6%9C%80%E4%BD%B3%E6%99%82%E9%96%93\" >\u91cd\u8a13\u5f8c\u6709\u6c27\u7684\u6700\u4f73\u6642\u9593<\/a><\/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-finding-the-sweet-spot\/#%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E9%A0%BB%E7%8E%87%E5%92%8C%E5%BC%B7%E5%BA%A6\" >\u6709\u6c27\u904b\u52d5\u7684\u983b\u7387\u548c\u5f37\u5ea6<\/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-finding-the-sweet-spot\/#%E6%AF%94%E8%BC%83%E5%88%86%E6%9E%90%E8%A1%A8%E6%A0%BC\" >\u6bd4\u8f03\u5206\u6790\u8868\u683c<\/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-finding-the-sweet-spot\/#%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E6%96%B9%E6%B3%95\" >\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u65b9\u6cd5<\/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-finding-the-sweet-spot\/#%E7%89%B9%E6%AE%8A%E8%A8%93%E7%B7%B4%E6%96%B9%E6%B3%95%EF%BC%9A%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%96%93%E6%AD%87%E8%A8%93%E7%B7%B4%EF%BC%88HIIT%EF%BC%89\" >\u7279\u6b8a\u8a13\u7df4\u65b9\u6cd5\uff1a\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/#HIIT_%E7%9A%84%E5%84%AA%E9%BB%9E\" >HIIT \u7684\u512a\u9ede<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/#%E5%A6%82%E4%BD%95%E5%AE%89%E6%8E%92%E4%B8%80%E5%A4%A9%E7%9A%84%E8%A8%93%E7%B7%B4\" >\u5982\u4f55\u5b89\u6392\u4e00\u5929\u7684\u8a13\u7df4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/#%E7%AF%84%E4%BE%8B%E8%A8%93%E7%B7%B4%E8%A8%88%E5%8A%83\" >\u7bc4\u4f8b\u8a13\u7df4\u8a08\u5283<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/#%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-11\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/#%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=\"%E7%82%BA%E4%BB%80%E9%BA%BC%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%EF%BC%9F\"><\/span>\u70ba\u4ec0\u9ebc\u91cd\u8a13\u5f8c\u6709\u6c27\uff1f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u91cd\u8a13\u5f8c\u6709\u6c27\u6709\u4ee5\u4e0b\u5e7e\u500b\u91cd\u8981\u512a\u9ede<\/p>\n<ol>\n<li><strong>\u6301\u7e8c\u71c3\u71d2\u5361\u8def\u91cc<\/strong>\uff1a\u5728\u904b\u52d5\u5f8c\u7684\u6578\u5c0f\u6642\u5167\uff0c\u6709\u6c27\u904b\u52d5\u80fd\u6301\u7e8c\u71c3\u71d2\u5361\u8def\u91cc\uff0c\u9054\u5230\u5f8c\u71c3\u6548\u61c9\u3002<\/li>\n<li><strong>\u589e\u52a0\u5fc3\u80ba\u80fd\u529b<\/strong>\uff1a\u6709\u6c27\u904b\u52d5\u80fd\u6709\u6548\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u3002<\/li>\n<li><strong>\u63d0\u9ad8\u4ee3\u8b1d\u7387<\/strong>\uff1a\u7d93\u904e\u6709\u6c27\u904b\u52d5\u5f8c\uff0c\u8eab\u9ad4\u7684\u4ee3\u8b1d\u7387\u6703\u63d0\u9ad8\uff0c\u6709\u52a9\u65bc\u66f4\u5feb\u901f\u7684\u71c3\u71d2\u8102\u80aa\u3002<\/li>\n<li><strong>\u5e6b\u52a9\u808c\u8089\u6062\u5fa9<\/strong>\uff1a\u91cd\u8a13\u5f8c\u7684\u8f15\u5230\u4e2d\u5f37\u5ea6\u6709\u6c27\u904b\u52d5\u6709\u52a9\u65bc\u52a0\u901f\u808c\u8089\u6062\u5fa9\uff0c\u6e1b\u5c11\u808c\u8089\u75e0\u75db\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%E7%9A%84%E6%9C%80%E4%BD%B3%E6%99%82%E9%96%93\"><\/span>\u91cd\u8a13\u5f8c\u6709\u6c27\u7684\u6700\u4f73\u6642\u9593<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6839\u64da\u5404\u7a2e\u5c08\u5bb6\u7684\u5efa\u8b70\uff0c\u91cd\u8a13\u5f8c\u9032\u884c15\u5206\u9418\u7684\u6709\u6c27\u904b\u52d5\u662f\u975e\u5e38\u6709\u6548\u7684\u3002\u9019\u6bb5\u6642\u9593\u4e0d\u50c5\u53ef\u4ee5\u5e6b\u52a9\u71c3\u71d2\u66f4\u591a\u7684\u8102\u80aa\uff0c\u9084\u80fd\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u4e26\u4fc3\u9032\u808c\u8089\u6062\u5fa9\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E9%A0%BB%E7%8E%87%E5%92%8C%E5%BC%B7%E5%BA%A6\"><\/span>\u6709\u6c27\u904b\u52d5\u7684\u983b\u7387\u548c\u5f37\u5ea6<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u91dd\u5c0d\u589e\u808c\u76ee\u6a19\u7684\u5065\u8eab\u8005\u4f86\u8aaa\uff0c\u5eb7\u921e\u5c09\u5efa\u8b70\u4e00\u9031\u505a1-2\u6b21\u6709\u6c27\u904b\u52d5\uff0c\u6bcf\u6b2120-30\u5206\u9418\u3002\u9019\u6a23\u7684\u983b\u7387\u548c\u6642\u9593\u4e0d\u6703\u904e\u5ea6\u6d88\u8017\u4f60\u7684\u9ad4\u80fd\u548c\u808c\u8089\u5132\u5099\uff0c\u540c\u6642\u53c8\u80fd\u7dad\u6301\u5fc3\u80ba\u5065\u5eb7\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E6%AF%94%E8%BC%83%E5%88%86%E6%9E%90%E8%A1%A8%E6%A0%BC\"><\/span>\u6bd4\u8f03\u5206\u6790\u8868\u683c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<thead>\n<tr>\n<th>\u5c08\u6848<\/th>\n<th>\u589e\u808c\u76ee\u6a19<\/th>\n<th>\u71c3\u8102\u76ee\u6a19<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u6709\u6c27\u983b\u7387<\/td>\n<td>\u6bcf\u90311-2\u6b21<\/td>\n<td>\u6bcf\u90313\u6b21<\/td>\n<\/tr>\n<tr>\n<td>\u6709\u6c27\u6642\u9593<\/td>\n<td>20-30\u5206\u9418<\/td>\n<td>\u7b2c\u4e00\u500b\u6708\u6bcf\u6b2120\u5206\u9418\uff0c\u7b2c\u4e8c\u500b\u6708\u6bcf\u6b2130\u5206\u9418<\/td>\n<\/tr>\n<tr>\n<td>\u6709\u6c27\u5f37\u5ea6<\/td>\n<td>\u8f15\u5230\u4e2d\u5ea6\uff08\u8dd1\u6b65\u6a5f\u3001\u98db\u8f2a\u3001\u5212\u8239\u6a5f\uff09<\/td>\n<td>60%-70%\uff08\u6162\u8dd1\u3001\u6e38\u6cf3\u3001\u6b65\u884c\u7b49\u4f4e\u5f37\u5ea6\u6709\u6c27\uff09<\/td>\n<\/tr>\n<tr>\n<td>\u5148\u5f8c\u9806\u5e8f<\/td>\n<td>\u5148\u91cd\u8a13\u5f8c\u6709\u6c27<\/td>\n<td>\u5148\u91cd\u8a13\u5f8c\u6709\u6c27<\/td>\n<\/tr>\n<tr>\n<td>\u4e3b\u8981\u76ee\u6a19<\/td>\n<td>\u63d0\u5347\u5fc3\u80ba\u5065\u5eb7\u3001\u52a0\u901f\u808c\u8089\u6062\u5fa9<\/td>\n<td>\u589e\u52a0\u71c3\u8102\u6548\u679c\u3001\u63d0\u9ad8\u4ee3\u8b1d\u7387<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\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%E6%96%B9%E6%B3%95\"><\/span>\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u65b9\u6cd5<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>\u8dd1\u6b65\u6a5f<\/strong>\uff1a\u8dd1\u6b65\u6a5f\u662f\u4e00\u500b\u5f88\u597d\u7684\u9078\u64c7\uff0c\u53ef\u4ee5\u8abf\u7bc0\u901f\u5ea6\u548c\u50be\u659c\u5ea6\uff0c\u5be6\u73fe\u4e0d\u540c\u7684\u8a13\u7df4\u6548\u679c\u3002<\/li>\n<li><strong>\u98db\u8f2a<\/strong>\uff1a\u98db\u8f2a\u904b\u52d5\u53ef\u4ee5\u63d0\u5347\u817f\u90e8\u529b\u91cf\uff0c\u540c\u6642\u63d0\u4f9b\u4e00\u500b\u9ad8\u6548\u7684\u5fc3\u80ba\u8a13\u7df4\u3002<\/li>\n<li><strong>\u5212\u8239\u6a5f<\/strong>\uff1a\u5212\u8239\u6a5f\u4e0d\u50c5\u80fd\u935b\u934a\u4e0a\u534a\u8eab\uff0c\u9084\u5177\u6709\u826f\u597d\u7684\u5fc3\u80ba\u8a13\u7df4\u6548\u679c\u3002<\/li>\n<\/ol>\n<p>\u9019\u4e9b\u90fd\u662f\u5728\u91cd\u8a13\u5f8c\u9032\u884c\u6709\u6c27\u8a13\u7df4\u7684\u597d\u9078\u64c7\uff0c\u80fd\u5920\u5e6b\u52a9\u4f60\u9577\u6642\u9593\u4fdd\u6301\u8eab\u9ad4\u5065\u5eb7\u548c\u904b\u52d5\u6548\u679c\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%89%B9%E6%AE%8A%E8%A8%93%E7%B7%B4%E6%96%B9%E6%B3%95%EF%BC%9A%E9%AB%98%E5%BC%B7%E5%BA%A6%E9%96%93%E6%AD%87%E8%A8%93%E7%B7%B4%EF%BC%88HIIT%EF%BC%89\"><\/span>\u7279\u6b8a\u8a13\u7df4\u65b9\u6cd5\uff1a\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9664\u4e86\u50b3\u7d71\u7684\u6709\u6c27\u904b\u52d5\uff0c\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\u4e5f\u662f\u4e00\u7a2e\u975e\u5e38\u6709\u6548\u7684\u65b9\u5f0f\u3002HIIT\u8a13\u7df4\u53ef\u4ee5\u5728\u77ed\u6642\u9593\u5167\u4f7f\u5fc3\u7387\u5feb\u901f\u4e0a\u5347\uff0c\u4e26\u63d0\u4f9b\u5f8c\u71c3\u6548\u61c9\uff0c\u6709\u52a9\u65bc\u63d0\u5347\u4ee3\u8b1d\u7387\u548c\u71c3\u71d2\u8102\u80aa\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"HIIT_%E7%9A%84%E5%84%AA%E9%BB%9E\"><\/span>HIIT \u7684\u512a\u9ede<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u71c3\u71d2\u66f4\u591a\u5361\u8def\u91cc<\/strong>\uff1aHIIT\u5728\u77ed\u6642\u9593\u5167\u80fd\u71c3\u71d2\u5927\u91cf\u5361\u8def\u91cc\uff0c\u6548\u679c\u986f\u8457\u3002<\/li>\n<li><strong>\u5f8c\u71c3\u6548\u61c9<\/strong>\uff1a\u5373\u4fbf\u904b\u52d5\u7d50\u675f\u5f8c\uff0c\u8eab\u9ad4\u4ecd\u6703\u6301\u7e8c\u71c3\u71d2\u5361\u8def\u91cc\u3002<\/li>\n<li><strong>\u63d0\u5347\u5fc3\u80ba\u529f\u80fd<\/strong>\uff1aHIIT\u975e\u5e38\u6709\u6548\u5730\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\uff0c\u4e26\u589e\u5f37\u9ad4\u80fd\u3002<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E5%AE%89%E6%8E%92%E4%B8%80%E5%A4%A9%E7%9A%84%E8%A8%93%E7%B7%B4\"><\/span>\u5982\u4f55\u5b89\u6392\u4e00\u5929\u7684\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E7%AF%84%E4%BE%8B%E8%A8%93%E7%B7%B4%E8%A8%88%E5%8A%83\"><\/span>\u7bc4\u4f8b\u8a13\u7df4\u8a08\u5283<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li><strong>\u4e0a\u5348<\/strong>:\n<ul>\n<li>20-30\u5206\u9418\u7684\u8f15\u91cf\u6709\u6c27\u904b\u52d5\uff08\u53ef\u7528\u4f5c\u71b1\u8eab\uff09<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u4e2d\u5348<\/strong>:\n<ul>\n<li>\u91cd\u91cf\u8a13\u7df4\uff0840-60\u5206\u9418\uff09\uff0c\u5305\u62ec\u5927\u808c\u7fa4\u7684\u57fa\u672c\u52d5\u4f5c\u5982\u6df1\u8e72\u3001\u786c\u62c9\u548c\u63a8\u8209\u7b49\u3002<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u4e0b\u5348<\/strong>:\n<ul>\n<li>15\u5206\u9418\u4e2d\u7b49\u5f37\u5ea6\u6709\u6c27\u904b\u52d5\uff08\u8dd1\u6b65\u6a5f\u3001\u98db\u8f2a\u6216\u5212\u8239\u6a5f\uff09\uff0c\u4f5c\u70ba\u91cd\u8a13\u7684\u88dc\u5145\u3002<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>\u9019\u6a23\u7684\u5b89\u6392\u78ba\u4fdd\u4e86\u4f60\u5728\u4e00\u5929\u4e2d\u6709\u8db3\u5920\u7684\u6642\u9593\u9032\u884c\u4e0d\u540c\u7a2e\u985e\u7684\u8a13\u7df4\uff0c\u4e26\u6700\u5927\u5316\u5229\u7528\u6642\u9593\u63d0\u5347\u6574\u9ad4\u6548\u679c\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E8%AB%96\"><\/span>\u7d50\u8ad6<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u91dd\u5c0d\u589e\u808c\u76ee\u6a19\u7684\u5065\u8eab\u8005\uff0c\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u662f\u4e00\u500b\u6709\u6548\u4e14\u53ef\u884c\u7684\u7b56\u7565\u3002\u91cd\u8a13\u5f8c\u9032\u884c15\u5206\u9418\u7684\u6709\u6c27\u904b\u52d5\uff0c\u80fd\u5e6b\u52a9\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u3001\u52a0\u901f\u808c\u8089\u6062\u5fa9\u548c\u71c3\u71d2\u66f4\u591a\u7684\u8102\u80aa\u3002\u540c\u6642\uff0c\u9069\u5ea6\u7684\u6709\u6c27\u904b\u52d5\uff08\u5982\u8dd1\u6b65\u3001\u98db\u8f2a\u3001\u5212\u8239\uff09\u53ef\u4ee5\u5728\u4e0d\u5f71\u97ff\u589e\u808c\u6548\u679c\u7684\u524d\u63d0\u4e0b\u63d0\u5347\u4f60\u7684\u6574\u9ad4\u9ad4\u80fd\u3002<\/p>\n<p>\u7121\u8ad6\u9078\u64c7\u50b3\u7d71\u6709\u6c27\u904b\u52d5\u9084\u662f\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\uff0c\u95dc\u9375\u5728\u65bc\u6839\u64da\u500b\u4eba\u76ee\u6a19\u548c\u8eab\u9ad4\u72c0\u6cc1\u9032\u884c\u9069\u7576\u7684\u5b89\u6392\u3002\u6709\u4e86\u9019\u6a23\u7684\u8a08\u5283\uff0c\u4f60\u53ef\u4ee5\u5728\u589e\u808c\u7684\u540c\u6642\uff0c\u4fdd\u6301\u826f\u597d\u7684\u5fc3\u80ba\u5065\u5eb7\u548c\u9ad8\u6548\u7684\u4ee3\u8b1d\u6c34\u5e73\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\"><\/span>\u5e38\u898b\u554f\u984c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p>\u9032\u884c\u6709\u6c27\u904b\u52d5\u6703\u5f71\u97ff\u91cd\u8a13\u6548\u679c\u55ce\uff1f<br \/>\nA\uff1a\u6709\u6c27\u904b\u52d5\u6703\u6709\u52a9\u65bc\u808c\u8089\u6062\u5fa9\u548c\u71c3\u71d2\u8102\u80aa\uff0c\u4e26\u4e0d\u6703\u660e\u986f\u5730\u5f71\u97ff\u91cd\u8a13\u6548\u679c\u3002<\/p>\n<\/li>\n<li>\n<p>\u6709\u6c27\u904b\u52d5\u548cHIIT\u6709\u4f55\u4e0d\u540c\uff1f<br \/>\nA\uff1a\u6709\u6c27\u904b\u52d5\u662f\u6301\u7e8c\u6027\u3001\u4e2d\u4f4e\u5f37\u5ea6\u7684\u904b\u52d5\uff0c\u800cHIIT\u662f\u77ed\u6642\u9593\u5167\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff0c\u6548\u679c\u66f4\u986f\u8457\u3002<\/p>\n<\/li>\n<li>\n<p>\u91cd\u8a13\u5f8c\u4f55\u6642\u6700\u9069\u5408\u9032\u884c\u6709\u6c27\u904b\u52d5\uff1f<br \/>\nA\uff1a\u91cd\u8a13\u5f8c15\u5206\u9418\u7684\u6709\u6c27\u904b\u52d5\u662f\u6700\u6709\u6548\u7684\uff0c\u53ef\u5e6b\u52a9\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u548c\u4fc3\u9032\u808c\u8089\u6062\u5fa9\u3002<\/p>\n<\/li>\n<li>\n<p>\u6709\u6c27\u904b\u52d5\u7684\u9031\u671f\u548c\u6642\u9593\u61c9\u5982\u4f55\u5b89\u6392\uff1f<br \/>\nA\uff1a\u6bcf\u90311-2\u6b21\uff0c\u6bcf\u6b2120-30\u5206\u9418\uff0c\u4e0d\u8d85\u904e\u4e00\u5c0f\u6642\uff0c\u4ee5\u7dad\u6301\u8eab\u9ad4\u5065\u5eb7\u548c\u589e\u808c\u6548\u679c\u3002<\/p>\n<\/li>\n<li>\n<p>\u6709\u6c27\u904b\u52d5\u9078\u64c7\u8dd1\u6b65\u6a5f\u3001\u98db\u8f2a\u548c\u5212\u8239\u6a5f\u6709\u4f55\u597d\u8655\uff1f<br \/>\nA\uff1a\u8dd1\u6b65\u6a5f\u3001\u98db\u8f2a\u548c\u5212\u8239\u6a5f\u9069\u5408\u91cd\u8a13\u5f8c\u9032\u884c\u6709\u6c27\u904b\u52d5\uff0c\u53ef\u4ee5\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u548c\u4fc3\u9032\u808c\u8089\u6062\u5fa9\u3002<\/p>\n<\/li>\n<li>\n<p>HIIT\u548c\u50b3\u7d71\u6709\u6c27\u904b\u52d5\u7684\u512a\u7f3a\u9ede\u662f\u4ec0\u9ebc\uff1f<br \/>\nA\uff1aHIIT\u53ef\u4ee5\u71c3\u71d2\u66f4\u591a\u5361\u8def\u91cc\u548c\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\uff0c\u4f46\u53ef\u80fd\u5c0d\u8eab\u9ad4\u8ca0\u8377\u8f03\u5927\uff1b\u50b3\u7d71\u6709\u6c27\u904b\u52d5\u5247\u76f8\u5c0d\u6eab\u548c\u4f46\u6548\u679c\u8f03\u6162\u3002<\/p>\n<\/li>\n<li>\n<p>\u5982\u4f55\u5b89\u6392\u4e00\u5929\u7684\u8a13\u7df4\u8a08\u5283\uff1f<br \/>\nA\uff1a\u53ef\u4ee5\u5b89\u6392\u4e0a\u5348\u9032\u884c\u8f15\u91cf\u6709\u6c27\u904b\u52d5\u3001\u4e2d\u5348\u9032\u884c\u91cd\u8a13\u3001\u4e0b\u5348\u9032\u884c\u4e2d\u7b49\u5f37\u5ea6\u6709\u6c27\u904b\u52d5\uff0c\u4ee5\u63d0\u5347\u6548\u679c\u3002<\/p>\n<\/li>\n<li>\n<p>\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u662f\u5426\u6703\u5f71\u97ff\u808c\u8089\u6062\u5fa9\u901f\u5ea6\uff1f<br \/>\nA\uff1a\u9069\u5ea6\u7684\u6709\u6c27\u904b\u52d5\u6709\u52a9\u65bc\u52a0\u901f\u808c\u8089\u6062\u5fa9\uff0c\u6e1b\u5c11\u808c\u8089\u75e0\u75db\uff0c\u4e0d\u6703\u660e\u986f\u5f71\u97ff\u6062\u5fa9\u901f\u5ea6\u3002<\/p>\n<\/li>\n<li>\n<p>\u6709\u6c27\u904b\u52d5\u8f03\u591a\u5c0d\u589e\u808c\u8005\u7684\u5f71\u97ff\u5982\u4f55\uff1f<br \/>\nA\uff1a\u904e\u591a\u7684\u6709\u6c27\u904b\u52d5\u53ef\u80fd\u6703\u6d88\u8017\u904e\u591a\u808c\u8089\u5132\u5099\uff0c\u5f71\u97ff\u589e\u808c\u6548\u679c\uff0c\u5efa\u8b70\u63a7\u5236\u6b21\u6578\u548c\u6642\u9593\u3002<\/p>\n<\/li>\n<li>\n<p>\u6709\u6c27\u904b\u52d5\u5c0d\u5fc3\u80ba\u529f\u80fd\u7684\u5f71\u97ff\u662f\u4ec0\u9ebc\uff1f<br \/>\nA\uff1a\u6709\u6c27\u904b\u52d5\u6709\u52a9\u65bc\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\uff0c\u589e\u52a0\u6c27\u6c23\u651d\u53d6\u91cf\uff0c\u63d0\u9ad8\u4ee3\u8b1d\u7387\uff0c\u5c0d\u5fc3\u8840\u7ba1\u5065\u5eb7\u6709\u76ca\u3002<\/p>\n<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\u5728\u5065\u8eab\u7684\u904e\u7a0b\u4e2d\uff0c\u6211\u5011\u7d93\u5e38\u6703\u9762\u81e8\u91cd\u8a13\u8207\u6709\u6c27\u8a13\u7df4\u8a72\u5982\u4f55\u642d\u914d\u7684\u554f\u984c\uff0c\u7279\u5225\u662f\u91dd\u5c0d\u90a3\u4e9b\u76ee\u6a19\u662f\u589e\u808c\u7684\u5065\u8eab\u8005\u5011\u3002\u5eb7\u921e\u5c09\u5efa\u8b70\uff0c [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[1209,1208,1210,1211],"class_list":["post-815","post","type-post","status-publish","format-standard","hentry","tag-1209","tag-1208","tag-1210","tag-1211"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\uff1a\u627e\u5230\u6700\u4f73\u5e73\u8861\u9ede - ChoozSEO\uff5c\u904b\u52d5\u5065\u8eab<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/choozseo.com\/blog\/sport\/cardio-after-heavy-training-finding-the-sweet-spot\/\" \/>\n<meta property=\"og:locale\" content=\"zh_TW\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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