ワ涓轰荤兼病锛

璇1锛荤兼ョ浣虫瑰

界舵澶ч〃浜轰滑浠浠杩澶荤煎氨藉ワ浣荤间ョ炬瑰涓

浠介钩琛′富瑕辨浠ュ浠ｈ阿锛舵涓х介ュ冲浠娲诲ㄩ介钩琛＄褰卞绋搴灏杩崇锛浠浠杩荤兼ュュ苟浜

缇借ㄥ诲浼锛American College of Sports Medicine锛寤鸿锛姣ㄥ浠ヨ琛绱Н250-300涓寮哄害荤兼ュャ杩稿浜负浜缁存ソュ悍韬娲诲ㄩ澶чㄥュ30锛2锛浣澶чㄥ婢冲ぇ╀浜虹宠30藉涓般

ョ浣虫瑰ュ荤浣ギ椋涓ュ父韬荤肩哥

浠浠杩荤兼ュユ跺伴撅剧ユNina Hale/Flickr, CC BY

璇2锛浣涓芥㈣ュ悍

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璇3锛涓浠借锛涓浠芥惰

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涓寮哄害韬杩ㄤ浣垮浣煎告村伴撅骞朵介句互璁茶锛浣浠跺璇ヨ藉杩琛瀵硅锛濡蹇蛋涓搴杞杩浜涓寮哄害韬杩ㄩｆ蜂璁╀瀹ㄥ涓杩姘ワ骞朵杩浼璁╀璁哄ぉ姘濡浣芥娴娴锛姣濡璺姝ワ

涓寮哄害韬杩ㄤ浼璁╀汉扮瀹涔涓浼璁╀涓轰瀹蹇杩搴纾ㄣㄤ椤圭绌朵腑锛杈楂寮哄害杩ㄥ杈浣ㄩョ涓浣ㄥ己搴杈楂杩ㄩョ涔存病捐宸

璇4锛璐璁芥╀

璐缁瀵硅韩浣涓瀹浼澧借藉锛瀹ㄤ板浠诲＄藉锛浣锛骞朵叉璺楠ㄨ川俱杩淇杩璐璁ュョ涓昏蹇垫缁缁姣缁瑕村介充娇ㄤ跺姝わ浣瓒杈撅浣浠ｈ阿灏辫楂锛杩灏变娇寰村娑介

惰锛缁灏辫瑕涓涓伐澶骞朵浣瑕涓拌琛昏缁锛ㄤ缁缁灏变ュу

骞堕姣釜浜洪藉娆妇锛浠ュ浣娆㈠浜剧ユ锛Sherri Abendroth/Flickr, CC BY

惰撮瑕姘цㄥ璁蜂╀ャ瀹涓锛杩涓椤圭绌惰〃涓昏缁告锛璁ㄥ浣涓村告浜妇锛璁稿浜轰戒揩璧颁腑寰杈澶涔瓒ｃ浠ワ瑕浜涓浠朵娆㈢ュ父杩骞朵藉姝ｅ板涓

娉绔变腑芥板绉棣浣浣涓汉甯锛杞浇璇锋敞哄