{"id":952,"date":"2024-07-28T10:55:28","date_gmt":"2024-07-28T02:55:28","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/best-practices-for-post-retraining-cardio-exercise\/"},"modified":"2024-07-28T10:55:28","modified_gmt":"2024-07-28T02:55:28","slug":"best-practices-for-post-retraining-cardio-exercise","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/best-practices-for-post-retraining-cardio-exercise\/","title":{"rendered":"\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u6700\u4f73\u5be6\u8e10"},"content":{"rendered":"<p>\u5728\u5065\u8eab\u754c\u8a0e\u8ad6\u5230\u8a13\u7df4\u8a08\u5283\u6642\uff0c\u91cd\u8a13\u548c\u6709\u6c27\u904b\u52d5\u7684\u7d50\u5408\u7121\u7591\u662f\u71b1\u9580\u8a71\u984c\u4e4b\u4e00\u3002\u5c24\u5176\u662f\u5c0d\u65bc\u60f3\u8981\u589e\u808c\u548c\u63d0\u5347\u5fc3\u80ba\u5065\u5eb7\u7684\u8a13\u7df4\u8005\u4f86\u8aaa\uff0c\u5982\u4f55\u6709\u6548\u5b89\u6392\u91cd\u8a13\u548c\u6709\u6c27\u904b\u52d5\u7684\u6642\u9593\uff0c\u5c07\u76f4\u63a5\u5f71\u97ff\u8a13\u7df4\u6548\u679c\u3002\u672c\u6587\u5c07\u6df1\u5165\u63a2\u8a0e\u300c\u91cd\u8a13\u5f8c\u6709\u6c27\u4e00\u5c0f\u6642\u300d\u7684\u8a13\u7df4\u5b89\u6392\uff0c\u4e26\u63d0\u4f9b\u4e00\u4e9b\u76f8\u61c9\u7684\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\/best-practices-for-post-retraining-cardio-exercise\/#%E9%87%8D%E8%A8%93%E5%92%8C%E6%9C%89%E6%B0%A7%E7%9A%84%E9%A0%86%E5%BA%8F\" >\u91cd\u8a13\u548c\u6709\u6c27\u7684\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-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/best-practices-for-post-retraining-cardio-exercise\/#%E6%AF%94%E8%BC%83%EF%BC%9A%E9%87%8D%E8%A8%93%E5%89%8D_vs_%E9%87%8D%E8%A8%93%E5%BE%8C%E9%80%B2%E8%A1%8C%E6%9C%89%E6%B0%A7%E8%A8%93%E7%B7%B4\" >\u6bd4\u8f03\uff1a\u91cd\u8a13\u524d vs \u91cd\u8a13\u5f8c\u9032\u884c\u6709\u6c27\u8a13\u7df4<\/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\/best-practices-for-post-retraining-cardio-exercise\/#%E9%87%8D%E8%A8%93%E5%BE%8C%E6%9C%89%E6%B0%A7%E7%9A%84%E6%99%82%E9%96%93%E8%A6%8F%E5%8A%83\" >\u91cd\u8a13\u5f8c\u6709\u6c27\u7684\u6642\u9593\u898f\u5283<\/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\/best-practices-for-post-retraining-cardio-exercise\/#%E5%BE%8C%E7%87%83%E6%95%88%E6%87%89%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\" >\u5f8c\u71c3\u6548\u61c9\u7684\u91cd\u8981\u6027<\/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\/best-practices-for-post-retraining-cardio-exercise\/#%E5%90%84%E7%A8%AE%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E6%95%88%E6%9E%9C\" >\u5404\u7a2e\u6709\u6c27\u904b\u52d5\u7684\u6548\u679c<\/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\/best-practices-for-post-retraining-cardio-exercise\/#%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-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/best-practices-for-post-retraining-cardio-exercise\/#%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%92%8C%E6%9C%89%E6%B0%A7%E7%9A%84%E9%A0%86%E5%BA%8F\"><\/span>\u91cd\u8a13\u548c\u6709\u6c27\u7684\u9806\u5e8f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6839\u64da\u8a31\u591a\u5c08\u5bb6\u7684\u5efa\u8b70\uff0c\u61c9\u8a72\u5c07\u91cd\u8a13\u653e\u5728\u6709\u6c27\u904b\u52d5\u4e4b\u524d\uff0c\u9019\u6a23\u80fd\u5920\u8b93\u6211\u5011\u5728\u6700\u6709\u6d3b\u529b\u7684\u6642\u5019\uff0c\u5c08\u6ce8\u65bc\u6b63\u78ba\u7684\u91cd\u8a13\u59ff\u52e2\u8207\u52d5\u4f5c\u3002\u5982\u679c\u4f60\u5148\u9032\u884c\u6709\u6c27\u904b\u52d5\uff0c\u53ef\u80fd\u6703\u5c0e\u81f4\u5168\u8eab\u75b2\u52de\uff0c\u5f71\u97ff\u63a5\u4e0b\u4f86\u7684\u91cd\u8a13\u8868\u73fe\u3002Bowling\u5c08\u5bb6\u6307\u51fa\uff0c\u300c\u5982\u679c\u59b3\u628a\u91cd\u8a13\u653e\u5728\u6709\u6c27\u904b\u52d5\u4e4b\u524d\uff0c\u59b3\u53ef\u4ee5\u66f4\u597d\u5730\u96c6\u4e2d\u7cbe\u529b\u5728\u6b63\u78ba\u5730\u91cd\u8a13\u4e0a\uff0c\u800c\u4e0d\u662f\u5728\u5168\u8eab\u5927\u6c57\u6dcb\u6f13\u3001\u5598\u4e0d\u904e\u6c23\u7684\u72c0\u614b\u4e0b\u9032\u884c\u8a13\u7df4\u3002\u300d<\/p>\n<p>\u56e0\u6b64\uff0c\u5c0d\u65bc\u5c08\u6ce8\u65bc\u589e\u808c\u7684\u5065\u8eab\u8005\u4f86\u8aaa\uff0c\u5408\u7406\u5b89\u6392\u91cd\u8a13\u548c\u6709\u6c27\u4e4b\u9593\u7684\u95dc\u4fc2\u662f\u5341\u5206\u91cd\u8981\u7684\uff0c\u53ef\u4ee5\u8b93\u8a13\u7df4\u66f4\u6709\u6548\u7387\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E6%AF%94%E8%BC%83%EF%BC%9A%E9%87%8D%E8%A8%93%E5%89%8D_vs_%E9%87%8D%E8%A8%93%E5%BE%8C%E9%80%B2%E8%A1%8C%E6%9C%89%E6%B0%A7%E8%A8%93%E7%B7%B4\"><\/span>\u6bd4\u8f03\uff1a\u91cd\u8a13\u524d vs \u91cd\u8a13\u5f8c\u9032\u884c\u6709\u6c27\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<thead>\n<tr>\n<th>\u8a13\u7df4\u9806\u5e8f<\/th>\n<th>\u512a\u9ede<\/th>\n<th>\u7f3a\u9ede<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u6709\u6c27\u904b\u52d5\u524d\u91cd\u8a13<\/td>\n<td>1. \u80fd\u91cf\u5145\u6c9b\uff0c\u5c08\u6ce8\u65bc\u6b63\u78ba\u52d5\u4f5c<br \/>2. \u907f\u514d\u75b2\u52de\u5e79\u64fe\u91cd\u8a13\u6548\u679c<\/td>\n<td>1. \u6709\u6c27\u904b\u52d5\u6548\u679c\u8f03\u5dee<br \/>2. \u9ad4\u80fd\u4f7f\u7528\u4e0d\u5747\u8861<\/td>\n<\/tr>\n<tr>\n<td>\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5<\/td>\n<td>1. \u8eab\u9ad4\u5df2\u7d93\u71b1\u8eab\uff0c\u964d\u4f4e\u53d7\u50b7\u98a8\u96aa<br \/>2. \u6709\u52a9\u65bc\u5fc3\u80ba\u8010\u529b\u63d0\u5347<\/td>\n<td>1. \u53ef\u80fd\u56e0\u75b2\u52de\u5f71\u97ff\u6709\u6c27\u904b\u52d5\u5f37\u5ea6<br \/>2. \u4e0d\u6613\u96c6\u4e2d\u7cbe\u795e<\/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%E7%9A%84%E6%99%82%E9%96%93%E8%A6%8F%E5%8A%83\"><\/span>\u91cd\u8a13\u5f8c\u6709\u6c27\u7684\u6642\u9593\u898f\u5283<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u6839\u64da\u73fe\u6709\u7684\u7814\u7a76\uff0c\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\u901a\u5e38\u5efa\u8b70\u63a7\u5236\u572815\u5206\u9418\u5230\u4e00\u5c0f\u6642\u4e4b\u9593\u3002\u8a31\u591a\u5065\u8eab\u5c08\u5bb6\u5021\u5c0e\uff0c\u589e\u808c\u6642\u9032\u884c\u6709\u6c27\u7684\u983b\u7387\u61c9\u8a72\u63a7\u5236\u5728\u4e00\u90311-2\u6b21\uff0c\u6bcf\u6b2120-30\u5206\u9418\uff0c\u904e\u591a\u7684\u6709\u6c27\u904b\u52d5\u53ef\u80fd\u6703\u5f71\u97ff\u808c\u8089\u589e\u9577\u3002\u9019\u662f\u56e0\u70ba\uff0c\u6700\u5f8c\u76ee\u7684\u4e26\u4e0d\u662f\u55ae\u7d14\u6d88\u8017\u71b1\u91cf\uff0c\u800c\u662f\u63d0\u5347\u5fc3\u80ba\u6548\u7387\u3001\u7dad\u6301\u8eab\u9ad4\u5065\u5eb7\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E5%BE%8C%E7%87%83%E6%95%88%E6%87%89%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\"><\/span>\u5f8c\u71c3\u6548\u61c9\u7684\u91cd\u8981\u6027<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u7576\u6211\u5011\u5728\u5b8c\u6210\u91cd\u8a13\u5f8c\uff0c\u5c0f\u5fc3\u898f\u5283\u6709\u6c27\u904b\u52d5\uff0c\u53ef\u4ee5\u6709\u6548\u5229\u7528\u300c\u5f8c\u71c3\u6548\u61c9\u300d\uff0c\u9019\u500b\u904e\u7a0b\u662f\u6307\u9032\u884c\u9ad8\u5f37\u5ea6\u8a13\u7df4\u5f8c\uff0c\u8eab\u9ad4\u6301\u7e8c\u71c3\u71d2\u5361\u8def\u91cc\u7684\u73fe\u8c61\u3002\u900f\u904e\u6709\u6548\u7684\u6709\u6c27\u904b\u52d5\u5b89\u6392\uff0c\u6211\u5011\u53ef\u4ee5\u5728\u904b\u52d5\u5f8c\u7684\u6578\u5c0f\u6642\u5167\uff0c\u6301\u7e8c\u63d0\u9ad8\u65b0\u9673\u4ee3\u8b1d\uff0c\u4fc3\u9032\u8102\u80aa\u7684\u71c3\u71d2\u3002\u540c\u6642\uff0c\u9019\u4e5f\u6709\u52a9\u65bc\u6574\u9ad4\u7684\u5fc3\u80ba\u80fd\u529b\u63d0\u5347\u4ee5\u53ca\u66f4\u597d\u7684\u80f0\u5cf6\u7d20\u654f\u611f\u5ea6\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E5%90%84%E7%A8%AE%E6%9C%89%E6%B0%A7%E9%81%8B%E5%8B%95%E7%9A%84%E6%95%88%E6%9E%9C\"><\/span>\u5404\u7a2e\u6709\u6c27\u904b\u52d5\u7684\u6548\u679c<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u589e\u808c\u7684\u540c\u6642\uff0c\u9078\u64c7\u5408\u9069\u7684\u6709\u6c27\u904b\u52d5\u4e5f\u662f\u81f3\u95dc\u91cd\u8981\u7684\u3002\u9069\u5408\u7684\u6709\u6c27\u904b\u52d5\u578b\u5225\u5305\u62ec\uff1a<\/p>\n<ul>\n<li><strong>\u6162\u8dd1<\/strong>\uff1a\u80fd\u6301\u7e8c\u6539\u5584\u5fc3\u80ba\u80fd\u529b\uff0c\u4e26\u4fc3\u9032\u8840\u6db2\u5faa\u74b0\u3002<\/li>\n<li><strong>\u6e38\u6cf3<\/strong>\uff1a\u5168\u8eab\u904b\u52d5\uff0c\u53ef\u4ee5\u589e\u52a0\u808c\u8089\u8010\u529b\u7d50\u5408\u6709\u6c27\u80fd\u529b\u3002<\/li>\n<li><strong>\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09<\/strong>\uff1a\u7d50\u5408\u4e86\u9ad8\u6548\u6bd4\u50b3\u7d71\u6709\u6c27\u904b\u52d5\u7684\u512a\u52e2\uff0c\u53ef\u4ee5\u6709\u6548\u63d0\u5347\u65b0\u9673\u4ee3\u8b1d\uff0c\u4e26\u5728\u77ed\u6642\u9593\u5167\u9054\u5230\u826f\u597d\u7684\u904b\u52d5\u6548\u679c\u3002<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B8%BD%E7%B5%90\"><\/span>\u7e3d\u7d50<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u8a13\u7df4\u4e2d\uff0c\u91cd\u8a13\u5f8c\u9032\u884c\u6709\u6c27\u904b\u52d5\u4e26\u4e0d\u662f\u5fc5\u9808\u7684\uff0c\u4f46\u82e5\u5b89\u6392\u5f97\u7576\uff0c\u7121\u7591\u5c0d\u5fc3\u80ba\u529f\u80fd\u548c\u71c3\u8102\u6709\u8457\u975e\u5e38\u6b63\u9762\u7684\u5f71\u97ff\u3002\u5c24\u5176\u662f\u8a2d\u5b9a15\u5206\u9418\u81f3\u4e00\u5c0f\u6642\u7684\u6709\u6c27\u904b\u52d5\uff0c\u6b63\u597d\u80fd\u5920\u5e73\u8861\u589e\u808c\u548c\u5fc3\u80ba\u5065\u5eb7\u5169\u8005\u7684\u9700\u6c42\u3002\u7121\u8ad6\u9078\u64c7\u4f55\u7a2e\u904b\u52d5\u65b9\u5f0f\uff0c\u6700\u91cd\u8981\u7684\u4ecd\u662f\u6839\u64da\u500b\u4eba\u9ad4\u8cea\u548c\u8a13\u7df4\u76ee\u7684\uff0c\u9748\u6d3b\u8abf\u6574\u548c\u898f\u5283\u8a13\u7df4\u5167\u5bb9\uff0c\u8b93\u904b\u52d5\u66f4\u6709\u6548\u7387\uff0c\u8b93\u5065\u5eb7\u5e38\u4f34\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>\u91cd\u8a13\u5f8c\u6709\u6c27\u904b\u52d5\u7684\u6642\u9593\u61c9\u5982\u4f55\u5b89\u6392\uff1f<br \/>\nA\uff1a\u6839\u64da\u5c08\u5bb6\u5efa\u8b70\uff0c\u91cd\u8a13\u5f8c\u7684\u6709\u6c27\u904b\u52d5\u6642\u9593\u5b9c\u63a7\u5236\u572815\u5206\u9418\u5230\u4e00\u5c0f\u6642\u4e4b\u9593\uff0c\u6bcf\u90311-2\u6b21\uff0c\u6bcf\u6b2120-30\u5206\u9418\u70ba\u4f73\u3002<\/p>\n<\/li>\n<li>\n<p>\u6709\u6c27\u904b\u52d5\u524d\u548c\u6709\u6c27\u904b\u52d5\u5f8c\u7684\u8a13\u7df4\u9806\u5e8f\u6709\u4f55\u4e0d\u540c\uff1f<br 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