{"id":972,"date":"2024-07-31T16:26:42","date_gmt":"2024-07-31T08:26:42","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/midlife-retraining-regaining-the-power-of-youth\/"},"modified":"2024-07-31T16:26:42","modified_gmt":"2024-07-31T08:26:42","slug":"midlife-retraining-regaining-the-power-of-youth","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/midlife-retraining-regaining-the-power-of-youth\/","title":{"rendered":"\u4e2d\u5e74\u91cd\u8a13\uff1a\u91cd\u62fe\u9752\u6625\u7684\u529b\u91cf"},"content":{"rendered":"<p>\u5728\u7576\u4eca\u793e\u6703\uff0c\u904b\u52d5\u5df2\u6210\u70ba\u4fc3\u9032\u5065\u5eb7\u7684\u95dc\u9375\u8981\u7d20\uff0c\u5c24\u5176\u5c0d\u4e2d\u5e74\u4eba\u4f86\u8aaa\uff0c\u66f4\u662f\u4e0d\u53ef\u6216\u7f3a\u7684\u751f\u6d3b\u65b9\u5f0f\u3002\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\uff0c\u8eab\u9ad4\u7684\u6a5f\u80fd\u9010\u6f38\u4e0b\u964d\uff0c\u8a31\u591a\u4eba\u90fd\u9762\u81e8\u8457\u808c\u8089\u8cea\u91cf\u6e1b\u5c11\u3001\u9ad8\u8840\u58d3\u3001\u9aa8\u8cea\u758f\u9b06\u7b49\u5065\u5eb7\u554f\u984c\u3002\u7136\u800c\uff0c\u4e2d\u5e74\u900f\u904e\u91cd\u8a13\u4f86\u7dad\u6301\u9752\u6625\u7684\u6d3b\u529b\uff0c\u537b\u662f\u4e00\u500b\u53ef\u884c\u7684\u9078\u64c7\u3002\u672c\u6587\u5c07\u6df1\u5165\u63a2\u8a0e\u4e2d\u5e74\u5f8c\u5982\u4f55\u6709\u6548\u904b\u7528\u91cd\u8a13\u4f86\u5ef6\u7de9\u8870\u8001\uff0c\u4e26\u63d0\u5347\u751f\u6d3b\u54c1\u8cea\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\/midlife-retraining-regaining-the-power-of-youth\/#%E9%87%8D%E8%A8%93%E5%B0%8D%E4%B8%AD%E5%B9%B4%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\" >\u91cd\u8a13\u5c0d\u4e2d\u5e74\u7684\u91cd\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\/midlife-retraining-regaining-the-power-of-youth\/#%E5%B9%B4%E9%BD%A1%E8%88%87%E9%87%8D%E8%A8%93%E7%9A%84%E9%97%9C%E8%81%AF\" >\u5e74\u9f61\u8207\u91cd\u8a13\u7684\u95dc\u806f<\/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\/midlife-retraining-regaining-the-power-of-youth\/#%E6%95%88%E6%9E%9C%E9%A1%AF%E8%91%97%E7%9A%84%E9%87%8D%E8%A8%93%E6%96%B9%E5%BC%8F\" >\u6548\u679c\u986f\u8457\u7684\u91cd\u8a13\u65b9\u5f0f<\/a><\/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\/midlife-retraining-regaining-the-power-of-youth\/#%E7%86%B1%E8%BA%AB%E8%88%87%E6%81%A2%E5%BE%A9%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\" >\u71b1\u8eab\u8207\u6062\u5fa9\u7684\u91cd\u8981\u6027<\/a><\/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\/midlife-retraining-regaining-the-power-of-youth\/#%E5%9D%87%E8%A1%A1%E9%A3%B2%E9%A3%9F%E8%88%87%E4%BC%91%E6%81%AF\" >\u5747\u8861\u98f2\u98df\u8207\u4f11\u606f<\/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\/midlife-retraining-regaining-the-power-of-youth\/#%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\/midlife-retraining-regaining-the-power-of-youth\/#%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%B0%8D%E4%B8%AD%E5%B9%B4%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\"><\/span>\u91cd\u8a13\u5c0d\u4e2d\u5e74\u7684\u91cd\u8981\u6027<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u96a8\u8457\u5e74\u9f61\u7684\u589e\u9577\uff0c\u808c\u8089\u8cea\u91cf\u6bcf\u5e74\u7d04\u4ee51%\u81f32%\u7684\u901f\u5ea6\u6e1b\u5c11\uff0c\u800c\u5230\u4e86\u4e2d\u5e74\u5f8c\uff0c\u9019\u4e00\u6bd4\u4f8b\u751a\u81f3\u53ef\u80fd\u63d0\u9ad8\u81f320%\u81f340%\u3002\u9019\u4e9b\u808c\u8089\u7684\u6d41\u5931\u6703\u4f7f\u5f97\u65e5\u5e38\u751f\u6d3b\u4e2d\u7684\u6d3b\u52d5\u8b8a\u5f97\u66f4\u52a0\u56f0\u96e3\uff0c\u751a\u81f3\u5f71\u97ff\u8eab\u9ad4\u7684\u5e73\u8861\u6027\uff0c\u5f9e\u800c\u589e\u52a0\u8dcc\u5012\u548c\u9aa8\u6298\u7684\u98a8\u96aa\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E5%B9%B4%E9%BD%A1%E8%88%87%E9%87%8D%E8%A8%93%E7%9A%84%E9%97%9C%E8%81%AF\"><\/span>\u5e74\u9f61\u8207\u91cd\u8a13\u7684\u95dc\u806f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u91cd\u8a13\u53ef\u4ee5\u6709\u6548\u5730\u6e1b\u7de9\u808c\u8089\u8cea\u91cf\u7684\u6e1b\u5c11\uff0c\u4e26\u4e14\u589e\u5f37\u9aa8\u9abc\u7684\u5bc6\u5ea6\u3002\u7814\u7a76\u6307\u51fa\uff0c\u9032\u884c\u529b\u91cf\u8a13\u7df4\u7684\u4eba\u6bd4\u672a\u9032\u884c\u8a13\u7df4\u7684\u4eba\uff0c\u767c\u751f\u9aa8\u8cea\u758f\u9b06\u7684\u6a5f\u7387\u8981\u4f4e\u5f97\u591a\u3002\u9019\u4e0d\u50c5\u610f\u5473\u8457\u80fd\u5920\u63d0\u9ad8\u751f\u6d3b\u8cea\u91cf\uff0c\u9084\u80fd\u964d\u4f4e\u591a\u7a2e\u5065\u5eb7\u98a8\u96aa\u3002\u56e0\u6b64\uff0c\u4e2d\u5e74\u4eba\u9032\u884c\u9069\u5ea6\u7684\u91cd\u8a13\uff0c\u662f\u4fdd\u6301\u6d3b\u529b\u8207\u5065\u5eb7\u7684\u95dc\u9375\u7b56\u7565\u3002<\/p>\n<p>\u4e0b\u8868\u7e3d\u7d50\u4e86\u4e0d\u540c\u5e74\u9f61\u5c64\u5728\u91cd\u8a13\u4e2d\u7684\u8981\u6c42\u8207\u76ca\u8655\uff1a<\/p>\n<table>\n<thead>\n<tr>\n<th>\u5e74\u9f61\u5c64<\/th>\n<th>\u91cd\u8a13\u76ee\u6a19<\/th>\n<th>\u4e3b\u8981\u597d\u8655<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>20-30\u6b72<\/td>\n<td>\u589e\u808c\u3001\u5851\u5f62<\/td>\n<td>\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u9810\u9632\u672a\u4f86\u808c\u8089\u6d41\u5931<\/td>\n<\/tr>\n<tr>\n<td>30-40\u6b72<\/td>\n<td>\u589e\u5f37\u9ad4\u80fd<\/td>\n<td>\u5f37\u5316\u5fc3\u8840\u7ba1\u7cfb\u7d71\u3001\u589e\u5f37\u6838\u5fc3\u808c\u7fa4\u529b\u91cf<\/td>\n<\/tr>\n<tr>\n<td>40-50\u6b72<\/td>\n<td>\u91dd\u5c0d\u6027\u8a13\u7df4<\/td>\n<td>\u964d\u4f4e\u9aa8\u8cea\u758f\u9b06\u98a8\u96aa\uff0c\u6539\u5584\u8eab\u9ad4\u5e73\u8861\u6027<\/td>\n<\/tr>\n<tr>\n<td>50\u6b72\u4ee5\u4e0a<\/td>\n<td>\u7dad\u6301\u808c\u8089\u8cea\u91cf<\/td>\n<td>\u63d0\u5347\u65e5\u5e38\u6d3b\u52d5\u80fd\u529b\uff0c\u6539\u5584\u751f\u6d3b\u8cea\u91cf<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E6%95%88%E6%9E%9C%E9%A1%AF%E8%91%97%E7%9A%84%E9%87%8D%E8%A8%93%E6%96%B9%E5%BC%8F\"><\/span>\u6548\u679c\u986f\u8457\u7684\u91cd\u8a13\u65b9\u5f0f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5c0d\u65bc\u4e2d\u5e74\u8005\u4f86\u8aaa\uff0c\u9078\u64c7\u5408\u9069\u7684\u91cd\u8a13\u65b9\u5f0f\u81f3\u95dc\u91cd\u8981\u3002\u4ee5\u4e0b\u662f\u5e7e\u7a2e\u63a8\u85a6\u7684\u8a13\u7df4\u578b\u5225\uff1a<\/p>\n<ol>\n<li>\n<p><strong>\u6df1\u8e72<\/strong>\uff1a\u6709\u52a9\u65bc\u589e\u5f37\u4e0b\u80a2\u808c\u8089\uff0c\u63d0\u5347\u65e5\u5e38\u6d3b\u52d5\u7684\u9748\u6d3b\u5ea6\u3002\u9032\u884c\u6df1\u8e72\u6642\uff0c\u61c9\u6ce8\u610f\u819d\u84cb\u7684\u4f4d\u7f6e\uff0c\u4ee5\u964d\u4f4e\u53d7\u50b7\u98a8\u96aa\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u63a8\u8209\u8207\u62c9\u8209<\/strong>\uff1a\u9019\u985e\u52d5\u4f5c\u80fd\u5920\u5168\u65b9\u4f4d\u8a13\u7df4\u4e0a\u80a2\u548c\u6838\u5fc3\u808c\u7fa4\uff0c\u6709\u6548\u589e\u5f37\u529b\u91cf\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u6838\u5fc3\u808c\u7fa4\u8a13\u7df4<\/strong>\uff1a\u5982\u5e73\u677f\u652f\u6490\uff0c\u6709\u52a9\u65bc\u6539\u5584\u59ff\u52e2\u548c\u589e\u5f37\u7a69\u5b9a\u6027\uff0c\u5c0d\u6e1b\u5c11\u8dcc\u5012\u98a8\u96aa\u7279\u5225\u6709\u6548\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08HIIT\uff09<\/strong>\uff1a\u900f\u904e\u77ed\u6642\u9593\u7684\u9ad8\u5f37\u5ea6\u904b\u52d5\u8207\u4f4e\u5f37\u5ea6\u4f11\u606f\u4ea4\u66ff\uff0c\u80fd\u5920\u6709\u6548\u63d0\u5347\u5fc3\u80ba\u529f\u80fd\u548c\u71c3\u71d2\u8102\u80aa\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u6709\u6c27\u904b\u52d5<\/strong>\uff1a\u5982\u5feb\u8d70\u3001\u6e38\u6cf3\u3001\u9a0e\u8173\u8e0f\u8eca\u7b49\uff0c\u4e5f\u61c9\u7576\u878d\u5165\u65e5\u5e38\u904b\u52d5\u8a08\u5283\u4e2d\uff0c\u4ee5\u63d0\u5347\u6574\u9ad4\u9ad4\u80fd\u548c\u8010\u529b\u3002<\/p>\n<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E7%86%B1%E8%BA%AB%E8%88%87%E6%81%A2%E5%BE%A9%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\"><\/span>\u71b1\u8eab\u8207\u6062\u5fa9\u7684\u91cd\u8981\u6027<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9032\u884c\u91cd\u8a13\u524d\uff0c\u5145\u5206\u7684\u71b1\u8eab\u662f\u5fc5\u4e0d\u53ef\u5c11\u7684\u3002\u9019\u4e0d\u50c5\u53ef\u4ee5\u63d0\u5347\u904b\u52d5\u6548\u7387\uff0c\u66f4\u80fd\u6709\u6548\u6e1b\u5c11\u53d7\u50b7\u7684\u98a8\u96aa\u3002\u5efa\u8b70\u6bcf\u6b21\u8a13\u7df4\u524d\u53ef\u4ee5\u9032\u884c5\u81f310\u5206\u9418\u7684\u71b1\u8eab\u904b\u52d5\uff0c\u4f8b\u5982\u52d5\u614b\u62c9\u4f38\u6216\u8f15\u91cf\u7684\u6709\u6c27\u904b\u52d5\u3002<\/p>\n<p>\u8a13\u7df4\u7d50\u675f\u5f8c\uff0c\u9069\u7576\u7684\u51b7\u537b\u548c\u4f38\u5c55\u4e5f\u5341\u5206\u91cd\u8981\u3002\u9019\u80fd\u5920\u5e6b\u52a9\u808c\u8089\u653e\u9b06\uff0c\u6e1b\u7de9\u7b2c\u4e8c\u5929\u808c\u8089\u75e0\u75db\uff0c\u4e26\u4fdd\u6301\u808c\u8089\u7684\u5f48\u6027\u3002\u9032\u884c\u5168\u8eab\u4f38\u5c55\u5c08\u6ce8\u65bc\u4e3b\u8981\u7684\u808c\u8089\u7fa4\uff0c\u5c07\u4f7f\u4f60\u5728\u65e5\u5e38\u751f\u6d3b\u4e2d\u611f\u5230\u66f4\u52a0\u9748\u6d3b\u3002<\/p>\n<h2><span 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