{"id":895,"date":"2024-07-22T13:24:47","date_gmt":"2024-07-22T05:24:47","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/"},"modified":"2024-07-22T13:24:47","modified_gmt":"2024-07-22T05:24:47","slug":"the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/","title":{"rendered":"\u91cd\u8a13\u57fa\u790e\u8207\u57fa\u790e\u4ee3\u8b1d\u7387\u7684\u95dc\u4fc2"},"content":{"rendered":"<p>\u5728\u5065\u8eab\u7684\u4e16\u754c\u4e2d\uff0c\u300c\u91cd\u8a13\u300d\u5df2\u6210\u70ba\u63d0\u5347\u8eab\u9ad4\u7d20\u8cea\u7684\u91cd\u8981\u624b\u6bb5\uff0c\u5c0d\u65bc\u521d\u5b78\u8005\u4f86\u8aaa\uff0c\u638c\u63e1\u91cd\u8a13\u7684\u57fa\u790e\u52d5\u4f5c\uff0c\u4e26\u77ad\u89e3\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09\u7684\u6982\u5ff5\uff0c\u662f\u63d0\u5347\u8a13\u7df4\u6548\u679c\u7684\u95dc\u9375\u3002\u672c\u6587\u5c07\u91dd\u5c0d\u91cd\u8a13\u7684\u57fa\u672c\u52d5\u4f5c\u3001\u57fa\u790e\u4ee3\u8b1d\u7387\u7684\u610f\u7fa9\u53ca\u5176\u5c0d\u6e1b\u91cd\u548c\u589e\u808c\u7684\u5f71\u97ff\u9032\u884c\u8a73\u7d30\u63a2\u8a0e\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\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%E9%87%8D%E8%A8%93%E5%9F%BA%E6%9C%AC%E5%8B%95%E4%BD%9C\" >\u91cd\u8a13\u57fa\u672c\u52d5\u4f5c<\/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\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%EF%BC%88BMR%EF%BC%89\" >\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%E5%A6%82%E4%BD%95%E8%A8%88%E7%AE%97%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87\" >\u5982\u4f55\u8a08\u7b97\u57fa\u790e\u4ee3\u8b1d\u7387<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%E9%87%8D%E8%A8%93%E5%B0%8D%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%E7%9A%84%E5%BD%B1%E9%9F%BF\" >\u91cd\u8a13\u5c0d\u57fa\u790e\u4ee3\u8b1d\u7387\u7684\u5f71\u97ff<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%E8%A1%A8%E6%A0%BC%EF%BC%9A%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%E8%88%87%E9%87%8D%E8%A8%93%E6%95%88%E6%9E%9C%E6%AF%94%E8%BC%83\" >\u8868\u683c\uff1a\u57fa\u790e\u4ee3\u8b1d\u7387\u8207\u91cd\u8a13\u6548\u679c\u6bd4\u8f03<\/a><\/li><\/ul><\/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\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%E5%A6%82%E4%BD%95%E9%96%8B%E5%A7%8B%E5%9F%BA%E7%A4%8E%E9%87%8D%E8%A8%93\" >\u5982\u4f55\u958b\u59cb\u57fa\u790e\u91cd\u8a13<\/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\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%E7%B8%BD%E7%B5%90\" >\u7e3d\u7d50<\/a><\/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\/the-relationship-between-the-basis-of-heavy-training-and-basal-metabolic-rate\/#%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%9F%BA%E6%9C%AC%E5%8B%95%E4%BD%9C\"><\/span>\u91cd\u8a13\u57fa\u672c\u52d5\u4f5c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u91cd\u8a13\u7684\u57fa\u672c\u52d5\u4f5c\u662f\u9032\u884c\u6709\u6548\u8a13\u7df4\u7684\u57fa\u77f3\u3002\u4ee5\u4e0b\u662f\u521d\u5b78\u8005\u61c9\u8a72\u638c\u63e1\u7684\u5e7e\u500b\u6838\u5fc3\u52d5\u4f5c\uff1a<\/p>\n<ol>\n<li><strong>\u6df1\u8e72\uff08Squat\uff09<\/strong><\/li>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u8173\u5c16\u5fae\u5fae\u5916\u5c55\u3002<\/li>\n<li>\n<p>\u80cc\u90e8\u633a\u76f4\uff0c\u81c0\u90e8\u5411\u5f8c\u5750\uff0c\u76f4\u5230\u5927\u817f\u8207\u5730\u9762\u5e73\u884c\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u81e5\u63a8\uff08Bench Press\uff09<\/strong><\/p>\n<\/li>\n<li>\u8eba\u5728\u81e5\u63a8\u53f0\u4e0a\uff0c\u96d9\u624b\u63e1\u4f4f\u69d3\u9234\uff0c\u624b\u8098\u621090\u5ea6\u3002<\/li>\n<li>\n<p>\u5747\u52fb\u5730\u5c07\u69d3\u9234\u63a8\u8d77\uff0c\u7136\u5f8c\u6162\u6162\u4e0b\u964d\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u786c\u8209\uff08Deadlift\uff09<\/strong><\/p>\n<\/li>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u96d9\u624b\u6293\u4f4f\u69d3\u9234\u3002<\/li>\n<li>\n<p>\u8eba\u4e0b\u53ca\u62c9\u8d77\u69d3\u9234\u6642\uff0c\u8981\u78ba\u4fdd\u80cc\u90e8\u633a\u76f4\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u5212\u8239\uff08Row\uff09<\/strong><\/p>\n<\/li>\n<li>\u8eab\u9ad4\u524d\u50be\uff0c\u96d9\u624b\u6293\u4f4f\u69d3\u9234\u6216\u555e\u9234\u3002<\/li>\n<li>\n<p>\u5411\u81ea\u5df1\u62c9\u52d5\u91cd\u91cf\uff0c\u7136\u5f8c\u6162\u6162\u653e\u4e0b\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u80a9\u63a8\uff08Overhead Press\uff09<\/strong><\/p>\n<\/li>\n<li>\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u69d3\u9234\u4f4d\u65bc\u80f8\u524d\u3002<\/li>\n<li>\n<p>\u5411\u4e0a\u63a8\u69d3\u9234\uff0c\u76f4\u5230\u624b\u81c2\u5b8c\u5168\u4f38\u76f4\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u5f15\u9ad4\u5411\u4e0a\uff08Pull-Ups\uff09<\/strong><\/p>\n<\/li>\n<li>\u96d9\u624b\u63e1\u4f4f\u6a6b\u687f\uff0c\u624b\u638c\u5411\u5916\u3002<\/li>\n<li>\u62c9\u8d77\u8eab\u9ad4\uff0c\u4f7f\u4e0b\u5df4\u8d85\u904e\u6a6b\u687f\uff0c\u518d\u6162\u6162\u4e0b\u964d\u3002<\/li>\n<\/ol>\n<p>\u9019\u4e9b\u52d5\u4f5c\u4e0d\u50c5\u80fd\u6709\u6548\u935b\u934a\u5168\u8eab\u808c\u8089\uff0c\u9084\u80fd\u5e6b\u52a9\u63d0\u5347\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u589e\u52a0\u8102\u80aa\u71c3\u71d2\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%EF%BC%88BMR%EF%BC%89\"><\/span>\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u57fa\u790e\u4ee3\u8b1d\u7387\u662f\u8eab\u9ad4\u5728\u975c\u606f\u72c0\u614b\u4e0b\u6240\u6d88\u8017\u7684\u80fd\u91cf\uff0c\u7d04\u5360\u4eba\u9ad4\u6bcf\u65e5\u7e3d\u80fd\u8017\u768465%\u81f370%\u3002\u9019\u500b\u6578\u5b57\u96a8\u8457\u5e74\u9f61\u589e\u9577\u6703\u9010\u6f38\u4e0b\u964d\uff0c\u901a\u5e38\u6bcf\u5341\u5e74\u964d\u4f4e2%-3%\u3002\u800c\u63d0\u5347\u57fa\u790e\u4ee3\u8b1d\u7387\u7684\u6709\u6548\u65b9\u5f0f\u4e4b\u4e00\u5c31\u662f\u589e\u52a0\u808c\u8089\u91cf\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E8%A8%88%E7%AE%97%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87\"><\/span>\u5982\u4f55\u8a08\u7b97\u57fa\u790e\u4ee3\u8b1d\u7387<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u57fa\u790e\u4ee3\u8b1d\u7387\u53ef\u4ee5\u900f\u904e\u4ee5\u4e0b\u516c\u5f0f\u4f30\u7b97\uff1a<br \/>\n- \u7537\u6027\uff1aBMR = 66 + (6.23 \u00d7 \u9ad4\u91cd(\u78c5)) + (12.7 \u00d7 \u8eab\u9ad8(\u540b)) - (6.8 \u00d7 \u5e74\u9f61(\u6b72))<br \/>\n- \u5973\u6027\uff1aBMR = 655 + (4.35 \u00d7 \u9ad4\u91cd(\u78c5)) + (4.7 \u00d7 \u8eab\u9ad8(\u540b)) - (4.7 \u00d7 \u5e74\u9f61(\u6b72))<\/p>\n<p>\u8209\u4f8b\u4f86\u8aaa\uff0c\u4e00\u4f4d180\u516c\u5206\u300190\u516c\u65a4\u7684\u7537\u6027\uff0c\u5982\u679c\u662f30\u6b72\uff0c\u4ed6\u7684BMR\u5927\u7d04\u70ba2068\u5361\u8def\u91cc\uff0c\u9019\u662f\u7dad\u6301\u751f\u7406\u529f\u80fd\u6240\u9700\u7684\u6700\u4f4e\u71b1\u91cf\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E9%87%8D%E8%A8%93%E5%B0%8D%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%E7%9A%84%E5%BD%B1%E9%9F%BF\"><\/span>\u91cd\u8a13\u5c0d\u57fa\u790e\u4ee3\u8b1d\u7387\u7684\u5f71\u97ff<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u7814\u7a76\u986f\u793a\uff0c\u9032\u884c\u91cd\u91cf\u8a13\u7df4\u53ef\u6709\u6548\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\u3002\u6301\u7e8c\u7684\u91cd\u8a13\u8a08\u756b\u80fd\u63d0\u5347\u808c\u8089\u91cf\uff0c\u800c\u589e\u52a0\u7684\u808c\u8089\u91cf\u6703\u76f4\u63a5\u63d0\u9ad8BMR\uff0c\u9032\u800c\u4fc3\u9032\u8102\u80aa\u7684\u71c3\u71d2\u3002\u7d50\u5408\u5065\u8eab\u548c\u98f2\u98df\uff0c\u80fd\u8b93\u6e1b\u91cd\u6548\u679c\u66f4\u986f\u8457\u3002<\/p>\n<p>\u4ee5\u4e0b\u662f\u91cd\u8a13\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7684\u5e7e\u500b\u8981\u9ede\uff1a<\/p>\n<ul>\n<li><strong>\u589e\u52a0\u808c\u8089\u91cf<\/strong>\uff1a\u8377\u723e\u8499\u8b8a\u5316\u4fc3\u4f7f\u808c\u8089\u589e\u9577\uff0c\u589e\u5f37\u57fa\u790e\u4ee3\u8b1d\u7387\u3002<\/li>\n<li><strong>\u904b\u52d5\u5f8c\u71b1\u6548\u61c9<\/strong>\uff1a\u63aa\u65bd\u5982\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09\u5f8c\uff0cBMR\u6703\u66ab\u6642\u63d0\u5347\u3002<\/li>\n<li><strong>\u9577\u671f\u8a13\u7df4\u6548\u679c<\/strong>\uff1a\u6301\u7e8c\u7684\u91cd\u8a13\u8a08\u5283\u53ef\u5728\u6578\u9031\u81f3\u6578\u6708\u5167\u986f\u8457\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u3002<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E8%A1%A8%E6%A0%BC%EF%BC%9A%E5%9F%BA%E7%A4%8E%E4%BB%A3%E8%AC%9D%E7%8E%87%E8%88%87%E9%87%8D%E8%A8%93%E6%95%88%E6%9E%9C%E6%AF%94%E8%BC%83\"><\/span>\u8868\u683c\uff1a\u57fa\u790e\u4ee3\u8b1d\u7387\u8207\u91cd\u8a13\u6548\u679c\u6bd4\u8f03<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<thead>\n<tr>\n<th>\u578b\u5225<\/th>\n<th>\u57fa\u790e\u4ee3\u8b1d\u7387\uff08BMR\uff09<\/th>\n<th>\u91cd\u8a13\u524dBMR\uff08\u5927\u5361\uff09<\/th>\n<th>\u91cd\u8a13\u5f8cBMR\uff08\u5927\u5361\uff09<\/th>\n<th>\u589e\u52a0\u767e\u5206\u6bd4<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>30\u6b72\u7537\u6027\uff0890\u516c\u65a4\uff09<\/td>\n<td>2068<\/td>\n<td>2068<\/td>\n<td>2250<\/td>\n<td>+8.8%<\/td>\n<\/tr>\n<tr>\n<td>30\u6b72\u5973\u6027\uff0865\u516c\u65a4\uff09<\/td>\n<td>1400<\/td>\n<td>1400<\/td>\n<td>1520<\/td>\n<td>+8.6%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E9%96%8B%E5%A7%8B%E5%9F%BA%E7%A4%8E%E9%87%8D%E8%A8%93\"><\/span>\u5982\u4f55\u958b\u59cb\u57fa\u790e\u91cd\u8a13<span 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