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srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/03663539a3a65e57b00bacb5d57bfc7e.webp \"  type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/03663539a3a65e57b00bacb5d57bfc7e.jpg\" class=\" sp-no-webp\" alt=\"\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\u6b50\u967d\u5065\uff08\u8cc7\u6599\u5716\u7247\uff09<\/figcaption><\/figure>\n\n\n\n<hr>\n\n\n\n<h2 class=\"wp-block-heading\">\u8a13\u7df4\u5fc3\u8df3\u7bc4\u570d<\/h2>\n\n\n\n<p><strong>\u5065\u5eb7\u4eba\u58eb\uff1a<\/strong><\/p>\n\n\n\n<p>*\u6700\u5927\u5fc3\u8df3\u7387\u00d760%\u81f380%<\/p>\n\n\n\n<p><strong>\u9577\u8005\u6216\u5fc3\u8840\u7ba1\u75c5\u60a3\u8005\uff1a<\/strong><\/p>\n\n\n\n<p>**\u5132\u5099\u5fc3\u8df3\u7387\u00d750%\u81f370%<\/p>\n\n\n\n<p>\u8a3b\uff1a* \u6700\u5927\u5fc3\u8df3\u7387=220-\u5e74\u9f61<\/p>\n\n\n\n<p>**\u5132\u5099\u5fc3\u8df3\u7387=<\/p>\n\n\n\n<p>\u6700\u5927\u5fc3\u8df3\u7387-\u975c\u6b62\u5fc3\u8df3\u7387<\/p>\n\n\n\n<p>\u8d85\u6162\u8dd1\u8f15\u9b06\u7c21\u55ae\uff0c\u7537\u5973\u8001\u5e7c\u53ef\u4ee5\u908a\u770b\u96fb\u8996\u908a\u539f\u5730\u6162\u8dd1\u3002\u5982\u679c\u5acc\u539f\u5730\u8d85\u6162\u8dd1\u55ae\u8abf\u4e4f\u5473\uff0c\u4e0d\u59a8\u8a66\u8a66\u300c\u6539\u826f\u7248\u8d85\u6162\u8dd1\u300d\u3002\u96f7\u96c4\u5fb7\u5efa\u8b70\uff0c\u524d\u5f8c\u5de6\u53f3\u8e0f\u6b65\u4e0d\u4f46\u589e\u52a0\u8da3\u5473\uff0c\u540c\u6642\u53ef\u5206\u6563\u8db3\u90e8\u58d3\u529b\uff0c\u964d\u4f4e\u52de\u640d\u98a8\u96aa\u3002\u4ed6\u63d0\u9192\uff0c\u5728\u5bb6\u8d85\u6162\u8dd1\u6642\u7a7f\u4e0a\u904b\u52d5\u978b\uff0c\u66f4\u80fd\u6e1b\u4f4e\u53d7\u50b7\u98a8\u96aa\u3002<\/p>\n\n\n\n<hr>\n\n\n\n<figure class=\"wp-block-image\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/03660730cffe36bf0f64e7a555ef3773.webp \"  type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/03660730cffe36bf0f64e7a555ef3773.jpg\" class=\" sp-no-webp\" alt=\"\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\uff08Dan Rieck@iStockphoto\/\u660e\u5831\u88fd\u5716\uff09<\/figcaption><\/figure>\n\n\n\n<hr>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u6700\u5c11\u6301\u7e8c20\u5206\u9418 \u71d2\u8102\u624d\u660e\u986f<\/strong><\/h2>\n\n\n\n<p>\u4e00\u822c\u4eba\u90fd\u6703\u8a8d\u70ba\uff0c\u904b\u52d5\u6108\u6fc0\u70c8\uff0c\u6e1b\u80a5\u6548\u679c\u6108\u597d\uff0c\u800c\u653e\u6162\u901f\u5ea6\u8dd1\u6b65\u5f80\u5f80\u4ee4\u4eba\u89ba\u5f97\u4e0d\u4f3c\u904b\u52d5\uff0c\u7121\u52a9\u6e1b\u80a5\u3002\u5176\u5be6\u5feb\u8dd1\u548c\u6162\u8dd1\u540c\u6a23\u6709\u6e1b\u80a5\u7684\u6548\u679c\uff0c\u5169\u8005\u900f\u904e\u4e0d\u540c\u6a5f\u5236\u71c3\u71d2\u8102\u80aa\u3002\u96f7\u96c4\u5fb7\u89e3\u91cb\uff0c\u900f\u904e\u9ad8\u5f37\u5ea6\u904b\u52d5\u5982\u5feb\u8dd1\uff08\u6700\u5927\u5fc3\u7387\u7d04\u7dad\u6301\u572885%\u4ee5\u4e0a\uff09\uff0c\u8eab\u9ad4\u6703\u555f\u52d5\u300c\u5f8c\u71c3\u6548\u61c9 \u300d\uff08after-burn effect\uff09\u71d2\u8102\u6a5f\u5236\uff0c\u7531\u65bc\u904b\u52d5\u5f8c\u8eab\u9ad4\u9700\u8981\u5927\u91cf\u80fd\u91cf\u6062\u5fa9\uff0c\u4ee5\u63d0\u5347\u65b0\u9673\u4ee3\u8b1d\u6e1b\u8f15\u75b2\u52de\uff0c\u8eab\u9ad4\u6703\u52d5\u7528\u8102\u80aa\u4f5c\u70ba\u80fd\u91cf\uff0c\u56e0\u6b64\u5728\u904b\u52d5\u5f8c\u7e7c\u7e8c\u71c3\u71d2\u8102\u80aa\u3002<\/p>\n\n\n\n<p>\u7576\u6301\u7e8c\u505a\u4e2d\u4f4e\u5f37\u5ea6\u904b\u52d5\uff08\u6700\u5927\u5fc3\u7387\u7d04\u7dad\u6301\u572860%\u81f370%\uff09\u5982\u6162\u8dd1\uff0c\u8eab\u9ad4\u900f\u904e\u03b2-\u6c27\u5316\u4f5c\u7528\uff08\u03b2-Oxidation\uff09\u71c3\u71d2\u591a\u9918\u8102\u80aa\u3002\u8981\u7d93\u7531\u03b2-\u6c27\u5316\u4f5c\u7528\u9054\u5230\u71c3\u8102\u6548\u679c\uff0c\u9700\u8981\u540c\u6642\u7b26\u5408\u904b\u52d5\u7684\u6301\u7e8c\u6642\u9593\u548c\u4e2d\u4f4e\u5f37\u5ea6\u904b\u52d5\u7684\u5169\u500b\u689d\u4ef6\u3002\u7531\u65bc\u904e\u7a0b\u4e2d\u9700\u8981\u6301\u7e8c\u63d0\u4f9b\u6c27\u6c23\uff0c\u935b\u7149\u6642\u9593\u6301\u7e8c20\u81f330\u5206\u9418\u4ee5\u4e0a\u71d2\u8102\u6548\u679c\u624d\u8f03\u660e\u986f\u3002<\/p>\n\n\n\n<p>\u300c\u5728\u75ab\u60c5\u4e0b\uff0c\u5728\u5bb6\u8d85\u6162\u8dd1\u597d\u904e\u4f60\u5750\u68b3\u5316\uff01\u300d\u96f7\u96c4\u5fb7\u8868\u793a\uff0c\u4e45\u5750\u4ee4\u5fc3\u80ba\u529f\u80fd\u8b8a\u5dee\uff0c\u5373\u4f7f\u75ab\u60c5\u4e0b\u8981\u7559\u5728\u5bb6\u4e2d\uff0c\u4ea6\u61c9\u907f\u514d\u4e45\u5750\u4e0d\u52d5\u3002\u6b50\u967d\u5065\u5f37\u8abf\uff0c\u6240\u6709\u9ad4\u80fd\u6d3b\u52d5\uff08physical active\uff09\u90fd\u6703\u71c3\u71d2\u71b1\u91cf\uff0c\u5305\u62ec\u505a\u5bb6\u52d9\u3001\u884c\u6a13\u68af\u3001\u6563\u6b65\u548c\u6e38\u6cf3\u7b49\uff0c\u5373\u4f7f\u505a\u8f03\u4f4e\u5f37\u5ea6\u7684\u9ad4\u80fd\u6d3b\u52d5\u4ea6\u52dd\u904e\u4e45\u5750\u4e0d\u52d5\u3002<\/p>\n\n\n\n<hr>\n\n\n\n<figure class=\"wp-block-image\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/036619acc7700b2a1c3928b5cae141ce.webp \"  type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/036619acc7700b2a1c3928b5cae141ce.jpg\" class=\" sp-no-webp\" alt=\"\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">&nbsp;\u9ad4\u80fd\u6d3b\u52d5\u2014\u2014\u9ad4\u80fd\u6d3b\u52d5\u4e0d\u9650\u65bc\u8dd1\u6b65\u3001\u6253\u7c43\u7403\u3001\u6e38\u6cf3\uff0c\u505a\u5bb6\u52d9\u4ea6\u662f\u9ad4\u80fd\u6d3b\u52d5\u4e4b\u4e00\uff0c\u540c\u6a23\u70ba\u5065\u5eb7\u5e36\u4f86\u88e8\u76ca\u3002\uff08\u8a2d\u8a08\u5716\u7247\uff0ckazoka30@iStockphoto\uff09<\/figcaption><\/figure>\n\n\n\n<hr>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u8d85\u6162\u8dd1\u6d88\u8017\u71b1\u91cf\u6709\u6578\u8a08<\/strong><\/h2>\n\n\n\n<p>\u60f3\u77e5\u9053\u8d85\u6162\u8dd1\u6d88\u8017\u591a\u5c11\u71b1\u91cf\uff0c\u53ef\u5f9e\u4ee5\u4e0b\u516c\u5f0f\u8a08\u7b97\uff1a<\/p>\n\n\n\n<p>\u71b1\u91cf\u6d88\u8017\uff1d\u4ee3\u8b1d\u7b49\u503c\uff08MET\uff09\u00d7\u904b\u52d5\u6642\u9593\uff08\u5206\u9418\uff09\u00d7\u9ad4\u91cd\uff08\u516c\u65a4\uff09 \/ 60<\/p>\n\n\n\n<p>\u4ee3\u8b1d\u7b49\u503c\uff08MET\uff0cMetabolic Equivalent\uff09\u662f\u7528\u4f5c\u5f62\u5bb9\u4e0d\u540c\u9ad4\u80fd\u6d3b\u52d5\u7684\u5f37\u5ea6\u6307\u6a19\uff0c\u8eab\u9ad4\u7dad\u6301\u65bc\u975c\u6b62\u72c0\u614b\u76f8\u7b49\u65bc1 MET\u3002\u4ee5\u6bcf\u5c0f\u66425\u82f1\u91cc\uff08\u5373\u7d048\u516c\u91cc\uff09\u4ee5\u4e0b\u901f\u5ea6\u300c\u8d85\u6162\u8dd1\u300d\u8a08\u7b97\uff0c\u5927\u7d04\u63db\u7b97\u70ba6 METs\u3002<\/p>\n\n\n\n<p>\u4f8b\u5b50\uff1a<\/p>\n\n\n\n<p>\u9ad4\u91cd70\u516c\u65a4\u7684\u6210\u5e74\u7537\u6027\u9023\u7e8c\u300c\u8d85\u6162\u8dd1\u300d30\u5206\u9418\u7684\u71b1\u91cf\u6d88\u8017<\/p>\n\n\n\n<p>= 6 METs \u00d7 30\u5206\u9418 \u00d7 70\u516c\u65a4 \/ 60<\/p>\n\n\n\n<p>= 210\u5343\u5361<\/p>\n\n\n\n<p>\u6587\uff1a\u5229\u695a\u5152<\/p>\n\n\n\n<p>\u7de8\u8f2f\uff1a\u6881\u5c0f\u73b2<\/p>\n\n\n\n<hr>\n\n\n\n<p><strong>\u76f8\u95dc\u6587\u7ae0\uff1a<a href=\"\/\/www.afterroberto.com\/%E8%A1%80%E5%A3%93%E6%A8%99%E6%BA%96-%E8%87%AA%E5%B7%B1%E9%87%8F%E8%A1%80%E5%A3%93%E6%B3%A8%E6%84%8F5%E5%A4%A7%E4%BA%8B%E9%A0%85-%E6%B8%AC%E9%87%8F%E6%99%82%E9%96%93-%E5%A7%BF%E5%8B%A2-%E6%AC%A1\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u3010\u8840\u58d3\u6a19\u6e96\u3011\u81ea\u5df1\u91cf\u8840\u58d3\u6ce8\u610f5\u5927\u4e8b\u9805 \u6e2c\u91cf\u6642\u9593\u3001\u59ff\u52e2\u3001\u6b21\u6578\u6709\u5b78\u554f \u6e96\u78ba\u91cf\u5ea6\u52a9\u6709\u6548\u76e3\u5bdf<\/a><\/strong><\/p>\n\n\n\n<hr>\n\n\n\n<h2 class=\"wp-block-heading\">\u5c45\u5bb6\u904b\u52d5\uff1a\u8d85\u6162\u8dd1\u00d7HIIT 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class=\"wp-block-image\"><picture><source srcset=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/036662e1c07fc2180a10b1b8aa2e6c0e.webp \"  type=\"image\/webp\"><img src=\"\/\/www.afterroberto.com\/wp-content\/uploads\/2023\/09\/036662e1c07fc2180a10b1b8aa2e6c0e.jpg\" class=\" sp-no-webp\" alt=\"\" decoding=\"async\"  > <\/picture><figcaption class=\"wp-element-caption\">\uff08\u5229\u695a\u5152\u651d\uff09<\/figcaption><\/figure>\n\n\n\n<hr>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u6ce2\u6bd4\u8df3<\/strong><\/h2>\n\n\n\n<p>1.\u624b\u638c\u8207\u80a9\u540c\u5bec\u6309\u7740\u5730\u677f\uff0c\u96d9\u8173\u6253\u958b\u6bd4\u80a9\u5bec<\/p>\n\n\n\n<p>2.\u96d9\u8173\u5411\u524d\u8df3\uff0c\u8e72\u4e0b<\/p>\n\n\n\n<p>3.\u5411\u4e0a\u8df3\u8d77\uff0c\u96d9\u624b\u8209\u8d77\u904e\u982d<\/p>\n\n\n\n<p>4.\u8e72\u4e0b\uff0c\u5169\u624b\u89f8\u5730\uff0c\u96d9\u8173\u5411\u5f8c\u8e6c\u76f4\uff0c\u56de\u5230\u52d5\u4f5c1\u518d\u505a<\/p>\n\n\n\n<hr>\n\n\n\n<h2 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rel=\"noopener\">@\u660e\u5831\u526f\u520a<\/a><\/p>\n\n\n\n<p>\u660e\u5831\u5065\u5eb7\u7db2\uff1a<a href=\"\/\/www.afterroberto.com\/\">www.afterroberto.com<\/a><\/p>\n\n\n\n<p>\u96fb\u90f5\uff1a<a href=\"mailto:feature@mingpao.com\">feature@mingpao.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u3010\u660e\u5831\u5c08\u8a0a\u3011\u8dd1\u6b65\uff0c\u7a76\u7adf\u5feb\u8dd1\u9084\u662f\u6162\u8dd1\u597d\uff1f\u5c08\u5bb6\u6307\u51fa\uff0c\u8dd1\u6b65\u901f\u5ea6\u6108\u5feb\uff0c\u4e0d\u4ee3\u8868\u6e1b\u80a5\u6548\u679c\u6108\u597d\uff0c\u71b1\u91cf\u6d88\u8017\u591a\u5c11\u9700\u8981\u8003\u616e\u904b\u52d5\u6301\u7e8c\u6642\u9593\u3001\u9ad4\u91cd\u7b49\u56e0\u7d20\u3002\u518d\u8005\uff0c\u5feb\u8dd1\u5bb9\u6613\u8dcc\u5012\u53d7\u50b7\uff0c\u52a0\u4e0a\u5927\u6b65\u5e45\u6703\u589e\u52a0\u819d\u95dc\u7bc0\u8ca0\u8377\u3002\u6162\u8dd1\u4e00\u822c\u6b65\u5e45\u8f03\u5c0f\uff0c\u53ef\u6e1b\u8f15\u819d\u95dc\u7bc0\u53d7\u529b\u3002\u65e5\u672c\u548c\u53f0\u7063\u6d41\u884c\u8d85\u6162\u8dd1\uff0c\u8ddf\u7740\u7bc0\u62cd\u4ee5\u300c\u6162\u300d\u53d6\u52dd\uff0c\u88ab\u7a31\u70ba\u795e\u5947\u7626\u8eab\u8dd1\u6cd5\uff01\u300c\u8d85\u6162\u8dd1\u300d\u8981\u6ce8\u610f4\u500b\u539f\u5247\uff0c\u4e26\u53ef\u5728\u97f3\u6a02\u5e73\u53f0\u6216\u624b\u6a5f\u61c9\u7528\u7a0b\u5f0f\u4e0b\u8f09\u300c\u7bc0\u62cd\u5668\u300d\u4f86\u8f14\u52a9\uff0c\u8a2d\u5b9a\u6b65\u983b\u70ba\u6bcf\u5206\u9418180\u6b65\u3002\u82e5\u60f3\u589e\u52a0\u8d85\u6162\u8dd1\u96e3\u5ea6\u53ca\u52a0\u5f37\u6e1b\u80a5\u6548\u679c\uff0c\u7269\u7406\u6cbb\u7642\u5e2b\u5efa\u8b70\uff0c\u5c07\u8d85\u6162\u8dd1\u7d50\u5408HIIT\u8a13\u7df4\uff0c\u4e0d\u59a8\u53c3\u8003\u4ee5\u4e0b5\u7d44\u52d5\u4f5c\u3002\u60dfHIIT\u5c0d\u5fc3\u81df\u8ca0\u8377\u6bd4\u8f03\u5927\uff0c\u6709\u5fc3\u81df\u75c5\u548c\u9ad8\u8840\u58d3\u7b49\u6162\u6027\u75be\u75c5\u60a3\u8005\u61c9\u5148\u8aee\u8a62\u91ab\u751f\u610f\u898b\u3002<\/p>\n","protected":false},"author":22,"featured_media":39498,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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