最新公布的长寿运动，走路只能排第三，第一你绝对猜不...
<div class="wx_rich_media_content" id="jsWxContainer"><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif; letter-spacing: 0.544px; widows: 1; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>随着各类手机计步工具的出现，</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>越来越多的朋友都爱上行走，</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>一天10000步已经满足不了大家，</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>朋友圈竟出现了90000+的逆天存在，</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>第二天这位朋友可能需要轮椅出行</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>↓↓↓</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><br></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;box-sizing: border-box !important;word-wrap: break-word !important;overflow-wrap: break-word !important;visibility: visible !important;width: 677px !important;'></span></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>其实除了走路，</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>我们还有非常多种类的运动可以选择，</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>在这么多运动方式中，</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>到底哪种是最有益于身体健康的呢？</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; box-sizing: border-box !important;'>一起来看看吧~</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><section data-role="outer" label="Powered by 135editor.com" style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-mpa-template-id="1464519" data-mpa-color="#ffffff" data-mpa-category="标题" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-mpa-template-id="1218289" data-mpa-color="#ffffff" data-mpa-category="title" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-mpa-template-id="1079209" data-mpa-color="#ffffff" data-mpa-category="title" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-mpa-template-id="489230" data-mpa-color="#ffffff" data-mpa-category="title" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-tools="135编辑器" data-id="89226" data-color="#F1BE56" data-custom="#F1BE56" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-mpa-template-id="489230" data-mpa-color="#ffffff" data-mpa-category="title" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-tools="135编辑器" data-id="89226" data-color="#F1BE56" data-custom="#F1BE56" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-mpa-template-id="1337795" data-mpa-color="null" data-mpa-category="fav" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-tools="135编辑器" data-id="89226" data-color="#F1BE56" data-custom="#F1BE56" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; text-align: center; box-sizing: border-box !important;'><section style='padding-right: 10px; padding-left: 10px; max-width: 100%; box-sizing: border-box; display: inline-block; min-width: 10%; vertical-align: top; border-width: 0px;'><section style='padding: 3px 10px 6px 20px; max-width: 100%; box-sizing: border-box; display: inline-block; min-width: 10%; vertical-align: top; border-width: 1px; border-radius: 0px; border-style: solid; border-color: rgb(62, 62, 62);'><section style='max-width: 100%; box-sizing: border-box; text-align: left; transform: translate3d(-30px, 0px, 0px);'><section style='max-width: 100%; box-sizing: border-box; display: inline-block; width: 20px; height: 30px; vertical-align: top; overflow: hidden;'><section style='max-width: 100%; box-sizing: border-box; text-align: center;'><section data-width="100%" style='max-width: 100%; box-sizing: border-box; vertical-align: middle; display: inline-block; width: 20px;'><svg xmlns="http://www.w3.org/2000/svg" x="0px" y="0px" viewBox="0 0 56.2 47.4" style='vertical-align: middle;max-width: 100%;box-sizing: border-box;' width="100%"><g style='box-sizing: border-box;'><path d="M56.2,47.4V24.5H44.5c-1.2-10.9,6.1-20,6.1-20L44.7,0C34.3,7.9,33.3,24.5,33.3,24.5v22.9H56.2z" fill="rgb(251,205,15)" style='box-sizing: border-box;'></path><path d="M22.9,47.4V24.5H11.2c-1.2-10.9,6.1-20,6.1-20L11.5,0C1,7.9,0,24.5,0,24.5v22.9H22.9z" fill="rgb(251,205,15)" style='box-sizing: border-box;'></path></g></svg></section></section></section></section><section style='margin-top: -25px; max-width: 100%; box-sizing: border-box; transform: translate3d(1px, 0px, 0px);'><section style='padding-right: 10px; padding-left: 10px; max-width: 100%; box-sizing: border-box; color: rgb(255, 169, 0);'><section class="" data-brushtype="text" style='max-width: 100%; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; text-align: left; box-sizing: border-box !important;'><a href="http://mp.weixin.qq.com/s?__biz=MjM5MjQyMDY1NQ==&mid=2650764809&idx=1&sn=6fbbe4f4b79f9d11802b8b280644c169&chksm=bead504989dad95f808b23f56b0431db061b8428d2c9c1d3c1ecf15cd288dfcd7f61a7c801fd&token=1988011185&lang=zh_CN&pass_ticket=F2gYtu/sFLwbokbg44WMy FlagPCoEk/q6ty0Gfa22eGf0vtJMDXZ8pa9Y996WDx&scene=21#wechat_redirect" target="_blank" data-linktype="2" style='-webkit-tap-highlight-color: rgba(0, 0, 0, 0); max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 18px; letter-spacing: 0.5px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; letter-spacing: normal; color: rgb(0, 0, 0); box-sizing: border-box !important;'>最佳运动</span></strong></span></a></p></section></section></section></section></section><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section></section></section></section></section></section></section></section></section></section></section></section></section><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; letter-spacing: 0.5px; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: normal; box-sizing: border-box !important;'>世界权威医学杂志《柳叶刀》曾对120万人、75种不同的运动进行了研究分析，</span><span style='max-width: 100%; letter-spacing: 1px; color: rgb(255, 41, 65); box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: normal; box-sizing: border-box !important;'>结果发现，对身体受益最高的是挥拍类运动！</span></strong></span></span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>挥拍类运动不仅能刺激我们的肩部肌肉、手臂肱二头和肱三头肌，增强肩部、手臂力量，还能在快速移动的过程中，锻炼身体的协调性和腿部肌肉；</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>另外，当眼睛随着球类转动时，我们的大脑会处于快速紧张思考状态，健脑的同时视觉灵敏度也得到提高。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>研究还称：包括羽毛球、网球等挥拍运动，能降低47%的全因死亡率（指所有死因的死亡率），而排名第二的游泳能降低28%的全因死亡率，第三名有氧运动能降低27%的全因死亡率。</span></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: normal; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 18px; letter-spacing: 1px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 3px; background-color: rgb(255, 169, 0); box-sizing: border-box !important;'>小贴士</span></strong><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 3px; background-color: rgb(255, 169, 0); box-sizing: border-box !important;'> </span></span></p><p style='margin-right: 8px; margin-left: 8px; padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>挥拍类的球类运动对于我们的身体和精神健康都有很大的益处，在选择挥拍类项目时要注意：</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>乒乓球、羽毛球的对抗性差，活动量可大可小，强度较低；而网球对力量要求很高，对于骨骼变脆、关节僵化的老人们来说，是不适合练习哦。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>随着年龄的增长，身体也会有相应的变化，有侧重地去选择适合我们的运动，可以达到更好的健身效果~</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><section data-role="outer" label="Powered by 135editor.com" style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section class="" data-tools="135编辑器" data-id="85872" style='max-width: 100%; box-sizing: border-box !important;'><section style='max-width: 100%; text-align: center; box-sizing: border-box !important;'><section style='padding-right: 10px; padding-left: 10px; max-width: 100%; box-sizing: border-box; display: inline-block; min-width: 10%; vertical-align: top; border-width: 0px;'><section style='padding: 3px 10px 6px 20px; max-width: 100%; box-sizing: border-box; display: inline-block; min-width: 10%; vertical-align: top; border-width: 1px; border-radius: 0px; border-style: solid; border-color: rgb(62, 62, 62);'><section style='max-width: 100%; box-sizing: border-box; text-align: left; transform: translate3d(-30px, 0px, 0px);'><section style='max-width: 100%; box-sizing: border-box; display: inline-block; width: 20px; height: 30px; vertical-align: top; overflow: hidden;'><section style='max-width: 100%; box-sizing: border-box; text-align: center;'><section data-width="100%" style='max-width: 100%; box-sizing: border-box; vertical-align: middle; display: inline-block; width: 20px;'><svg xmlns="http://www.w3.org/2000/svg" x="0px" y="0px" viewBox="0 0 56.2 47.4" style='vertical-align: middle;max-width: 100%;box-sizing: border-box;' width="100%"><g style='box-sizing: border-box;'><path d="M56.2,47.4V24.5H44.5c-1.2-10.9,6.1-20,6.1-20L44.7,0C34.3,7.9,33.3,24.5,33.3,24.5v22.9H56.2z" fill="rgb(251,205,15)" style='box-sizing: border-box;'></path><path d="M22.9,47.4V24.5H11.2c-1.2-10.9,6.1-20,6.1-20L11.5,0C1,7.9,0,24.5,0,24.5v22.9H22.9z" fill="rgb(251,205,15)" style='box-sizing: border-box;'></path></g></svg></section></section></section></section><section style='margin-top: -25px; max-width: 100%; box-sizing: border-box; transform: translate3d(1px, 0px, 0px);'><section style='padding-right: 10px; padding-left: 10px; max-width: 100%; box-sizing: border-box; color: rgb(255, 169, 0);'><section class="" data-brushtype="text" style='max-width: 100%; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 18px; letter-spacing: 0.5px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 3px; box-sizing: border-box !important;'>你更适合哪种运动</span></strong></span></p></section></section></section></section></section><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section></section><section data-role="outer" label="Powered by 135editor.com" style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 3px; background-color: rgb(255, 218, 81); box-sizing: border-box !important;'> 1-7岁游泳 </span></strong></span></p></section><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>这个年龄段的孩子，身体处于快速发育期，游泳不仅能调节心肺功能，还可以锻炼身体协调性，为孩子打下良好的体质基础。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 3px; background-color: rgb(255, 218, 81); box-sizing: border-box !important;'> 8-25岁球类运动 </span></strong></span></p><p style='margin-right: 8px; margin-left: 8px; padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>这个年龄段，球类运动能提升反应速度、心肺耐力，有助于肌肉和骨骼发育。</span></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>10岁左右的孩子可多练习乒乓球、羽毛球等小球运动，锻炼身体灵活性；稍大一点后，可多参与篮球、排球等竞技性运动。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 3px; background-color: rgb(255, 218, 81); box-sizing: border-box !important;'> 26-45岁爬山、慢跑 </span></strong></span></p><p style='margin-right: 8px; margin-left: 8px; padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>这个阶段的人处于生活、事业的爬坡关键期，压力较大，容易诱发慢性病。</span></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>爬山和慢跑既能改善心肺耐力，加速新陈代谢，还能缓解压力。但是，肥胖者和关节不好的人不建议经常爬山。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; background-color: rgb(255, 218, 81); color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'> <strong style='max-width: 100%; box-sizing: border-box !important;'>46-65岁健步走、力量锻炼 </strong></span></p><p style='margin-right: 8px; margin-left: 8px; padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>这个年龄段的人体力和肌肉量开始下降，运动应以安全、简便、能稳定肌肉群为主。健步走能改善血液循环，降低体脂率；静蹲、举哑铃等力量锻炼能增强肌肉力量。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'><strong style='max-width: 100%; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; letter-spacing: 3px; background-color: rgb(255, 218, 81); box-sizing: border-box !important;'> 65岁以后弓步练习 </span></strong></span></p><p style='margin-right: 8px; margin-left: 8px; padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: normal; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>此年龄段处于身体衰退期，肌肉加速退化，走路容易跌倒，建议多做稳定性练习，如仰卧举腿，弓步等。此运动应由较小强度开始，循序渐进。</span></p><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; box-sizing: border-box !important;'><section class="" data-tools="135编辑器" data-id="85872" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section style='margin: 10px auto; max-width: 100%; text-align: center; box-sizing: border-box !important;'><section style='max-width: 100%; font-size: 32px; display: inline-block; box-sizing: border-box !important;'></section></section><section style='margin: 10px auto; max-width: 100%; text-align: center; box-sizing: border-box !important;'><section style='max-width: 100%; font-size: 32px; display: inline-block; box-sizing: border-box !important;'>「</section><section style='margin-right: 5px; margin-left: 15px; max-width: 100%; line-height: 1.5em; display: inline-block; vertical-align: top; box-sizing: border-box !important;'><p style='max-width: 100%; min-height: 1em; letter-spacing: 8px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(38, 38, 38); box-sizing: border-box !important;'><span style='max-width: 100%; font-size: 24px; box-sizing: border-box !important;'>运动注意事项</span></span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 5px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(38, 38, 38); box-sizing: border-box !important;'>pinpinlife</span></p></section><section style='max-width: 100%; font-size: 32px; display: inline-block; box-sizing: border-box !important;'>」</section></section></section><p style='max-width: 100%; min-height: 1em; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p></section></section><p style='margin-right: 8px; margin-bottom: 10px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(255, 255, 255); font-size: 15px; font-variant-numeric: normal; letter-spacing: 1px; line-height: 34px; background-color: rgb(0, 0, 0); box-sizing: border-box !important;'> 运 动 时 间 </span></p><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section class="" style='padding-right: 10px; padding-left: 10px; max-width: 100%; box-sizing: border-box;'><section class="" data-tools="135编辑器" data-id="85985" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='margin-top: 0.5em; margin-bottom: 0.5em; max-width: 100%; box-sizing: border-box; min-height: 1em; white-space: pre-wrap; border-color: rgb(160, 160, 160); border-top-width: 1px; color: transparent; border-top-style: dashed; line-height: normal;'><br style='max-width: 100%; box-sizing: border-box !important;'></section></section></section></section></section><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>锻炼时间并不是越久越好。从时间长度来说，</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>每次锻炼的最佳时长在45-60分</span></strong><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>钟之间</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>，少于45分钟效果会减弱，大于60分钟不仅没有更高收益，还容易产生负效应。</span><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>很多朋友白天没有时间运动，晚上一锻练就是好几个小时；还有朋友一周七天，天天高强度锻炼，长期如此，会让我们的</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>身体超负荷，造成疲劳、损伤</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;box-sizing: border-box !important;word-wrap: break-word !important;width: 500px !important;visibility: visible !important;'></span></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>另外，还有研究表示，将两小时的运动，分成3次40分钟的运动和2次60分钟的运动，前者消耗的脂肪几乎是后者的七倍！</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>分时段运动</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>，不仅</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>减脂效果更强</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>，还能很好</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>缓解运动带来的肌肉紧绷感和劳累感</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-bottom: 10px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(255, 255, 255); font-size: 15px; font-variant-numeric: normal; letter-spacing: 1px; line-height: 34px; background-color: rgb(0, 0, 0); box-sizing: border-box !important;'> 运 动 强 度 </span></p><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section class="" style='padding-right: 10px; padding-left: 10px; max-width: 100%; box-sizing: border-box;'><section class="" data-tools="135编辑器" data-id="85985" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='margin-top: 0.5em; margin-bottom: 0.5em; max-width: 100%; box-sizing: border-box; min-height: 1em; white-space: pre-wrap; border-color: rgb(160, 160, 160); border-top-width: 1px; color: transparent; border-top-style: dashed; line-height: normal;'><br style='max-width: 100%; box-sizing: border-box !important;'></section></section></section></section></section><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>长时间、密集、剧烈的运动</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>会增加血液中的皮质醇含量，造成血糖升高，进而导致皮肤弹性下降，出现</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>长斑、长皱纹</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>的现象。</span><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>根据世界卫生组织及国内外官方指导意见：</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>中等强度是目前有效运动的最基本要求。</span></strong></span></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><br></p><section class="" data-mpa-template-id="330325" data-mpa-color="null" data-mpa-category="fav" style='max-width: 100%; letter-spacing: 0.544px; line-height: 27.2px; box-sizing: border-box !important;'><section class="" data-tools="135编辑器" data-id="86005" style='max-width: 100%; color: rgb(62, 62, 62); line-height: 25.6px; border-width: 0px; border-style: none; border-color: initial; box-sizing: border-box !important;'><section class="" style='margin-bottom: 16px;padding: 16px;max-width: 100%;word-wrap: normal;overflow: auto;font-size: 15px;line-height: 1.45;border-radius: 3px;color: rgb(51, 51, 51);background-color: rgb(247, 247, 247);box-sizing: border-box !important;'><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; line-height: 2em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-family: Optima-Regular, PingFangTC-light; letter-spacing: 1px; text-decoration-line: underline; box-sizing: border-box !important;'>怎么判断是否达到中等强度？</span></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; line-height: 2em; box-sizing: border-box !important;'><br></p><p style='margin-right: 8px; margin-bottom: 10px; margin-left: 8px; max-width: 100%; min-height: 1em; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; box-sizing: border-box !important;'>①</span><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; text-decoration-line: underline; box-sizing: border-box !important;'>看心率</span><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; box-sizing: border-box !important;'>：中等运动强度中的</span><span style='max-width: 100%; color: rgb(0, 0, 0); box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>最大心率的70％～85％</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; box-sizing: border-box !important;'>是正常心率。例如一个人安静时的心率是70次/每分钟，他中等运动强度的心率大约要达到130次/每分钟。</span></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; box-sizing: border-box !important;'>②</span><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; text-decoration-line: underline; box-sizing: border-box !important;'>看呼吸</span><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; box-sizing: border-box !important;'>：感到“</span><span style='max-width: 100%; color: rgb(0, 0, 0); box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>呼吸加快，有点喘</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; box-sizing: border-box !important;'>”，但又“</span><span style='max-width: 100%; color: rgb(0, 0, 0); box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>可以与人正常交谈</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); letter-spacing: 1px; text-align: center; box-sizing: border-box !important;'>”，若喘得无法正常交谈，即超过了中等运动强度。</span></p></section></section></section><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;width: 661px;box-sizing: border-box !important;word-wrap: break-word !important;visibility: visible !important;'></span></span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>由于先天的身体结构、后天的体质状况都是不一样的，因此，能承受的负荷能力也是大不相同。要根据自身条件，慢慢地增加运动的强度、时间，把握好度，避免适得其反。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-bottom: 10px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(255, 255, 255); font-size: 15px; font-variant-numeric: normal; letter-spacing: 1px; line-height: 34px; background-color: rgb(0, 0, 0); box-sizing: border-box !important;'> 动 前 热 身 ，动 后 拉 伸 </span></p><section data-role="outer" label="Powered by 135editor.com" style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><section class="" style='padding-right: 10px; padding-left: 10px; max-width: 100%; box-sizing: border-box;'><section class="" data-tools="135编辑器" data-id="85985" style='max-width: 100%; box-sizing: border-box; border-width: 0px; border-style: none; border-color: initial;'><section style='max-width: 100%; box-sizing: border-box !important;'><section style='margin-top: 0.5em; margin-bottom: 0.5em; max-width: 100%; box-sizing: border-box; min-height: 1em; white-space: pre-wrap; border-color: rgb(160, 160, 160); border-top-width: 1px; color: transparent; border-top-style: dashed; line-height: normal;'><br style='max-width: 100%; box-sizing: border-box !important;'></section></section></section></section></section><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>热身</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>会让我们身体的温度升高，肌肉血流量增加，韧性和弹性都会有所提升，关节活动度增加，让机体处于良好的应激状态，</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>能减少运动损伤的风险</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>；另外，体温每提高一度，细胞就会增加13%左右的代谢率，</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>热量也会得到更大的消耗</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>一般情况下的</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>有效热身时间在10-30分钟左右</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>。原地跑、侧弓步、深蹲、开合跳等都是不错的热身运动。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>做完热身</span><span style='max-width: 100%; font-size: 15px; color: rgb(0, 0, 0); box-sizing: border-box !important;'>运动后并不能马</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>上进行剧烈运动，专项运动的强度同样应该慢慢增加。如热身后，先中速跑十分钟，再进行快速跑。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;box-sizing: border-box !important;word-wrap: break-word !important;width: 480px !important;visibility: visible !important;'></span></span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>健身后</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>拉伸放松</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>是个缓冲、整理过程，帮助我们从运动状态过渡到安静状态。</span></p><p style='max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 32px; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>拉伸运动能促进肌肉中的乳酸快速排出，</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>减轻肌肉的酸痛状况</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>；还能缓解肌肉紧张，增加肌肉柔韧性，促进身体协调，</span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; box-sizing: border-box !important;'><strong style='max-width: 100%; letter-spacing: 0.544px; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(123, 12, 0); box-sizing: border-box !important;'>流畅身体线条</span></strong></span><span style='max-width: 100%; color: rgb(0, 0, 0); font-size: 15px; letter-spacing: 1px; box-sizing: border-box !important;'>。</span></p><p style='margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><br style='max-width: 100%; box-sizing: border-box !important;'></p><p style='text-align: center; margin-right: 8px; margin-left: 8px; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; line-height: 2em; font-family: Optima-Regular, PingFangTC-light; box-sizing: border-box !important;'><span class="wxart_image" wx-style='display:inline-block;font-family: -apple-system-font, BlinkMacSystemFont, "Helvetica Neue", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei UI", "Microsoft YaHei", Arial, sans-serif;width: 661px;box-sizing: border-box !important;word-wrap: break-word !important;visibility: visible !important;'></span></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><br></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-family: 微软雅黑; letter-spacing: 0.5px; box-sizing: border-box !important;'>大家在日常锻炼时记得</span></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; font-family: 微软雅黑; color: rgb(0, 0, 0); letter-spacing: 0.5px; box-sizing: border-box !important;'>根据自己的身体状态适时调整，</span></p><p style='padding-right: 0.5em; padding-left: 0.5em; max-width: 100%; min-height: 1em; letter-spacing: 0.544px; text-align: center; line-height: 1.75em; box-sizing: border-box !important;'><span style='max-width: 100%; color: rgb(0, 0, 0); font-family: 微软雅黑; letter-spacing: 0.5px; box-sizing: border-box !important;'>不要着急过度哦！</span></p></section></div>
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