{"id":16633,"date":"2021-03-24T12:58:34","date_gmt":"2021-03-24T04:58:34","guid":{"rendered":"https:\/\/buzzorange.com\/vidaorange\/2021\/03\/24\/exercise-thirty-minutes\/"},"modified":"2021-06-16T09:58:58","modified_gmt":"2021-06-16T01:58:58","slug":"exercise-thirty-minutes","status":"publish","type":"post","link":"https:\/\/buzzorange.com\/vidaorange\/2021\/03\/24\/exercise-thirty-minutes\/","title":{"rendered":"\u3010\u300c\u6d41\u6c57\u5fae\u904b\u52d5\u300d\u5c31\u80fd\u7626\u3011\u300a\u7f8e\u570b\u751f\u7406\u5b78\u671f\u520a\u300b\u7814\u7a76\uff1a\u904b\u52d530\u5206\u9418\u820760\u5206\u9418\uff0c\u6e1b\u8f15\u9ad4\u91cd\u7684\u6548\u679c\u5dee\u4e0d\u591a"},"content":{"rendered":"<div id=\"attachment_194943\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" aria-describedby=\"caption-attachment-194943\" class=\"wp-image-194943 size-medium\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/03\/pexels-andrea-piacquadio-3757938-1-600x315.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-194943\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/www.pexels.com\/zh-tw\/photo\/3757938\/\">pexels<\/a><\/p><\/div>\n<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba \u3008<a href=\"https:\/\/heho.com.tw\/archives\/163693\">\u6bcf\u5929\u534a\u5c0f\u6642\u300c\u6d41\u6c57\u5fae\u904b\u52d5\u300d\u5c31\u80fd\u7626\uff01\u7814\u7a76\uff1a\u65e9\u4e0a\u904b\u52d5\u6bd4\u4e0b\u5348\u904b\u52d5\u7626\u66f4\u5feb\u3009<\/a>\uff09<\/p>\n<blockquote><p>\u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011<\/p>\n<p>\u904b\u52d5\u5c0d\u8eab\u9ad4\u7684\u597d\u8655\u773e\u6240\u7686\u77e5\uff0c\u4f46\u5982\u4f55\u5c07\u904b\u52d5\u7684\u7fd2\u6163\u5ef6\u7e8c\u4e0b\u53bb\uff0c\u5247\u6709\u4e9b\u56f0\u96e3\u3002\u300a\u7f8e\u570b\u751f\u7406\u5b78\u671f\u520a\u300b\u7814\u7a76\u767c\u73fe\uff0c\u6bcf\u65e5\u534a\u5c0f\u6642\u7684\u904b\u52d5\u8207\u9577\u6642\u9593\u904b\u52d5\u5177\u6709\u540c\u6a23\u7684\u6548\u679c\u3002<\/p>\n<p>\u8a08\u756b\u6e1b\u91cd\u3001\u6e1b\u8102\u7684\u4eba\uff0c\u4e0d\u59a8\u5f9e\u8ca0\u64d4\u6c92\u90a3\u9ebc\u5927\u768430\u5206\u9418\u300c\u6d41\u6c57\u5fae\u904b\u52d5\u300d\u958b\u59cb\u3002<\/p>\n<p>\uff08\u8cac\u4efb\u7de8\u8f2f\uff1a\u6797\u8559\uff09<\/p><\/blockquote>\n<p style=\"text-align: right\">\u6587\uff0f\u76e7\u6620\u6148 \u5716\uff0f\u5deb\u4fca\u90e1<\/p>\n<p>\u60f3\u8981\u6e1b\u80a5\uff0c\u4e0d\u5916\u4e4e\u98f2\u98df\u63a7\u5236\u8ddf\u904b\u52d5\uff0c\u4f46\u5230\u5e95\u4ec0\u9ebc\u6a23\u7684\u904b\u52d5\u624d\u53ef\u4ee5\u5e6b\u52a9\u6e1b\u91cd\u5462\uff1f\u6216\u8a31\u53ea\u9700\u8981\u77ed\u77ed\u7684 30 \u5206\u9418\uff0c\u5c31\u80fd\u9054\u5230\u8ddf\u9577\u6642\u9593\u904b\u52d5\u540c\u6a23\u7684\u6548\u679c\u3002<\/p>\n<h2>\u6bcf\u5929\u534a\u5c0f\u6642\u300c\u6d41\u6c57\u5fae\u904b\u52d5\u300d\u5c31\u80fd\u7626<\/h2>\n<p>2012 \u5e74\uff0c\u300a\u7f8e\u570b\u751f\u7406\u5b78\u671f\u520a\u300b\uff08American Journal of Physiology\uff09\u7814\u7a76\u767c\u73fe\uff0c<span style=\"color: #800000\"><strong>\u6bcf\u5929 30 \u5206\u9418\u7684\u904b\u52d5\u76f8\u8f03 60 \u5206\u9418\u7684\u904b\u52d5\uff0c\u6e1b\u8f15\u9ad4\u91cd\u3001\u6e1b\u5c11\u9ad4\u8102\u80aa\u7684\u6548\u679c\u5dee\u4e0d\u591a\u3002 <\/strong><\/span><\/p>\n<p>\u9019\u4efd\u7814\u7a76\u662f\u7531\u54e5\u672c\u54c8\u6839\u5927\u5b78\u9032\u884c\uff0c\u7b2c\u4e00\u4f5c\u8005Mads Rosenkilde\u8868\u793a\uff0c\u6bcf\u5929\u96c6\u4e2d\u935b\u7149 30 \u5206\u9418\uff0c\u5e7e\u4e4e\u8ddf\u935b\u7149 60 \u5206\u9418\u7684\u6548\u679c\u5dee\u4e0d\u591a\uff0c<span style=\"color: #800000\"><strong>\u800c 30 \u5206\u9418\u7684\u904b\u52d5\u76f8\u6bd4 60 \u5206\u9418\u4f86\u5f97\u8f15\u9b06\uff0c\u66f4\u80fd\u5920\u9577\u671f\u3001\u6301\u7e8c\u7684\u9032\u884c<\/strong><\/span>\uff1b\u518d\u52a0\u4e0a\u9577\u6642\u9593\u904b\u52d5\u4e4b\u5f8c\uff0c\u53ef\u80fd\u6703\u60f3\u8981\u5403\u66f4\u591a\u98df\u7269\uff0c\u6240\u4ee5\u9ad4\u91cd\u6d88\u8017\u53cd\u800c\u8b8a\u5c11\u4e86\u3002<\/p>\n<div id=\"attachment_194910\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-194910\" class=\"size-medium wp-image-194910\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/03\/1614134971.6046-768x403-600x315.jpg\" alt=\"\" width=\"600\" height=\"315\" \/><p id=\"caption-attachment-194910\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/heho.com.tw\/archives\/163693\">Heho<\/a><\/p><\/div>\n<p>Heho \u5065\u5eb7\u71df\u990a\u5e2b\u5433\u5b9c\u5ead\u8aaa\uff0c<span style=\"color: #800000\"><strong>\u904b\u52d5\u5f8c\u300c\u88dc\u5145\u904e\u91cf\u300d\u662f\u5f88\u591a\u4eba\u904b\u52d5\u5f8c\u9ad4\u91cd\u4e0d\u6e1b\u53cd\u589e\u7684\u539f\u56e0\uff0c\u56e0\u70ba\u300c\u904b\u52d5\u6d88\u8017\u7684\u71b1\u91cf\u6bd4\u60f3\u50cf\u4e2d\u7684\u5c11\u300d<\/strong><\/span>\uff0c\u4f46\u540c\u6642\uff0c\u904b\u52d5\u4e5f\u53ef\u4ee5\u5e6b\u52a9\u63d0\u5347\u4ee3\u8b1d\u901f\u5ea6\u3001\u7dad\u6301\u808c\u8089\u91cf\uff0c\u6709\u52a9\u65bc\u63d0\u9ad8\u57fa\u790e\u4ee3\u8b1d\u7387\uff0c\u5c0d\u6e1b\u91cd\u800c\u8a00\u662f\u500b\u9577\u671f\u6295\u8cc7\u3002<\/p>\n<p>\u800c\u9019\u4efd\u7814\u7a76\u4e5f\u767c\u73fe\uff0c<span style=\"color: #800000\"><strong>\u96d6\u7136 60 \u5206\u9418\u7684\u904b\u52d5\u6c92\u8fa6\u6cd5\u964d\u4f4e\u66f4\u591a\u7684\u9ad4\u91cd\u3001\u8102\u80aa\uff0c\u537b\u53ef\u4ee5\u589e\u52a0\u300c\u975e\u8102\u80aa\u7d44\u7e54\u300d\uff0c\u4e5f\u5c31\u662f\u808c\u8089\u70ba\u4e3b\u7684\u7626\u9ad4\u7d44\u7e54<\/strong><\/span>\uff1b\u9577\u671f\u4f86\u770b\uff0c\u65b0\u9673\u4ee3\u8b1d\u7387\u3001\u8eab\u9ad4\u5065\u5eb7\u7a0b\u5ea6\u4e5f\u80fd\u6709\u6240\u63d0\u5347\uff0c\u7684\u78ba\u662f\u5c0d\u8eab\u9ad4\u5f88\u597d\u7684\u6295\u8cc7\u8ddf\u8a13\u7df4\u3002<\/p>\n<h2>\u7814\u7a76\uff1a\u65e9\u4e0a\u904b\u52d5\u6bd4\u4e0b\u5348\u904b\u52d5\u7626\u66f4\u5feb<\/h2>\n<p>\u800c\u9664\u4e86\u77ed\u6642\u9593\u904b\u52d5\u7684\u6e1b\u80a5\u6548\u7387\u66f4\u9ad8\u4e4b\u5916\uff0c\u300c\u4ec0\u9ebc\u6642\u5019\u300d\u904b\u52d5\u4e5f\u6c7a\u5b9a\u6e1b\u91cd\u7684\u7a0b\u5ea6\u3001\u6548\u679c\u30022020 \u5e74\u300a\u570b\u969b\u80a5\u80d6\u671f\u520a\u300b\uff08International Journal of Obesity\uff09\u7684\u4e00\u7bc7\u7814\u7a76\u5c31\u767c\u73fe\uff0c\u65e9\u4e0a\u904b\u52d5\u7684\u6548\u679c\u660e\u986f\u6bd4\u665a\u4e0a\u904b\u52d5\u4f86\u5f97\u5927\u3002<\/p>\n<div id=\"attachment_194911\" style=\"width: 610px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-194911\" class=\"size-medium wp-image-194911\" src=\"https:\/\/buzzorange.com\/vidaorange\/wp-content\/uploads\/sites\/3\/2021\/03\/1614310347.826-768x496-600x388.png\" alt=\"\" width=\"600\" height=\"388\" \/><p id=\"caption-attachment-194911\" class=\"wp-caption-text\">\u5716\u7247\u4f86\u6e90\uff1a<a href=\"https:\/\/heho.com.tw\/archives\/163693\">Heho<\/a><\/p><\/div>\n<p>\u7814\u7a76\u5718\u968a\u53ec\u96c6\u5e73\u5747\u5e74\u9f61 23 \u6b72\uff0c\u9ad4\u578b\u8d85\u91cd\uff0f\u80a5\u80d6\uff08BMI 25~39.9\uff09\u4e4b\u9593\u7684\u53d7\u8a66\u8005\uff0c\u9032\u884c\u70ba\u671f10 \u500b\u6708\uff0840 \u9031\uff09\u7684\u904b\u52d5\uff0c\u6bcf\u9031\u904b\u52d5 5 \u5929\uff0c\u4ee5\u5ba4\u5167\u8dd1\u6b65\u6a5f\u6162\u8dd1\u70ba\u4e3b\uff0c\u4f46\u53ef\u4ee5\u66ff\u63db\u6236\u5916\u8dd1\u6b65\u6216\u9a0e\u8173\u8e0f\u8eca\uff1b\u6bcf\u6b21\u904b\u52d5\u5f37\u5ea6\u70ba\u6d88\u8017 150 \u5927\u5361\uff0c\u589e\u52a0\u5230 400\uff5e600 \u5927\u5361\uff0c\u904b\u52d5\u6642\u9593\u5728 30 \u5206\u9418\u5230 2 \u5c0f\u6642\u4e4b\u9593\u3002<\/p>\n<p>\u800c\u53d7\u8a66\u8005\u5206\u70ba 4 \u7d44\uff0c\u65e9\u4e0a\u904b\u52d5\u7d44\u5728\u4e0a\u5348 7 \u9ede\u5230 11 \u9ede 59 \u5206\u4e4b\u524d\u5b8c\u6210\u6bcf\u5929\u904b\u52d5\uff0c\u4e0b\u5348\u904b\u52d5\u7d44\u5728\u4e0b\u5348 3~7 \u9ede\u4e4b\u9593\u5b8c\u6210\u904b\u52d5\uff0c\u5206\u6563\u904b\u52d5\u7d44\u5247\u662f\u6c92\u6709\u56fa\u5b9a\u6642\u9593\u904b\u52d5\uff0c\u9084\u6709\u4e00\u7d44\u662f\u6c92\u6709\u904b\u52d5\u7d44\u3002<\/p>\n<p>\u7d50\u679c 10 \u500b\u6708\u4e4b\u5f8c\uff0c\u65e9\u4e0a\u904b\u52d5\u7d44\u7684\u9ad4\u91cd\u660e\u986f\u964d\u4f4e\uff0c\u5e73\u5747\u6e1b\u5c11\u4e86 7.2 \uff05\uff0c\u5206\u6563\u904b\u52d5\u7d44\u5247\u6e1b\u5c11\u4e86 5.5 \uff05\uff0c\u4e0b\u5348\u904b\u52d5\u7d44\u5247\u53ea\u6e1b\u5c11\u4e86 2.1\uff05\uff0c\u6c92\u6709\u904b\u52d5\u7d44\u5247\u589e\u52a0\u4e86 0.5 %\uff0c\u65e9\u4e0a\u904b\u52d5\u7d44\u7684\u9ad4\u91cd\u6bd4\u4e0b\u5348\u904b\u52d5\u7d44\u660e\u986f\u6e1b\u8f15\u3002<\/p>\n<p>\u7814\u7a76\u5718\u968a\u8868\u793a\uff0c\u5118\u7ba1\u5176\u4e2d\u7684\u539f\u56e0\u9084\u4e0d\u6e05\u695a\uff0c\u4f46\u904b\u52d5\u6642\u9593\u5c0d\u9ad4\u91cd\u7ba1\u7406\u53ef\u80fd\u5f88\u91cd\u8981\u3002<span style=\"color: #800000\"><strong> \u5982\u679c\u60f3\u900f\u904e\u904b\u52d5\u4f86\u6e1b\u80a5\uff0c\u4e0d\u59a8\u5148\u5f9e\u65e9\u4e0a\u7684\u300c\u77ed\u6642\u9593\u300d\u904b\u52d5\u958b\u59cb\uff0c\u6216\u8a31\u53ef\u4ee5\u5f97\u5230\u66f4\u597d\u7684\u6548\u679c<\/strong><\/span>\u3002<\/p>\n<p><em>\u53c3\u8003\u8cc7\u6599<\/em><\/p>\n<p>Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise\u2014a randomized controlled trial in overweight sedentary males<\/p>\n<p>The effects of exercise session timing on weight loss and components of energy balance: midwest exercise trial 2<\/p>\n<h2>\u5ef6\u4f38\u95b1\u8b80<\/h2>\n<p><a href=\"https:\/\/buzzorange.com\/vidaorange\/2021\/02\/19\/walking-exercise\/\">\u3010\u8d70\u8def\u662f\u6700\u7c21\u55ae\u7684\u904b\u52d5\u3011\u6839\u64da\u6578\u64da\uff1a\u6bcf\u8d70\u4e00\u6b65\uff0c\u90fd\u8b93\u9ad4\u5167 50%\u7684\u808c\u8089\u52d5\u8d77\u4f86<\/a><\/p>\n<p><a href=\"https:\/\/buzzorange.com\/vidaorange\/2021\/03\/10\/exercise-at-odd-moments\/\">\u3010\u4e45\u5750\u6bd4\u4e0d\u904b\u52d5\u66f4\u5bb9\u6613\u80d6\u3011\u6885\u7d04\u8a3a\u6240\uff1a\u6bcf\u5c0f\u6642\u52d5 10 \u5206\u9418\uff0c\u300c\u5206\u6563\u6d88\u8017\u71b1\u91cf\u300d\u7626\u66f4\u5feb<\/a><\/p>\n<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba \u3008<a href=\"https:\/\/heho.com.tw\/archives\/163693\">\u6bcf\u5929\u534a\u5c0f\u6642\u300c\u6d41\u6c57\u5fae\u904b\u52d5\u300d\u5c31\u80fd\u7626\uff01\u7814\u7a76\uff1a\u65e9\u4e0a\u904b\u52d5\u6bd4\u4e0b\u5348\u904b\u52d5\u7626\u66f4\u5feb<\/a>\u3009\uff09<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\uff08\u672c\u6587\u7d93 Heho \u5065\u5eb7\u7db2 \u6388\u6b0a\u8f49\u8f09\uff0c\u4e26\u540c\u610f VidaOrange \u7de8\u5beb\u5c0e\u8b80\u8207\u4fee\u8a02\u6a19\u984c\uff0c\u539f\u6587\u6a19\u984c\u70ba \u3008\u6bcf\u5929\u534a\u5c0f\u6642\u300c\u6d41\u6c57\u5fae\u904b\u52d5\u300d\u5c31\u80fd\u7626\uff01\u7814\u7a76\uff1a\u65e9\u4e0a\u904b\u52d5\u6bd4\u4e0b\u5348\u904b\u52d5\u7626\u66f4\u5feb\u3009\uff09 \u3010\u70ba\u4ec0\u9ebc\u6211\u5011\u8981\u6311\u9078\u9019\u7bc7\u6587\u7ae0\u3011[&#8230;]<\/p>\n","protected":false},"author":273,"featured_media":30906,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[16024,16025,15910,16026],"coauthors":[16295],"_links":{"self":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/16633"}],"collection":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/users\/273"}],"replies":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/comments?post=16633"}],"version-history":[{"count":1,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/16633\/revisions"}],"predecessor-version":[{"id":34138,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/posts\/16633\/revisions\/34138"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media\/30906"}],"wp:attachment":[{"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/media?parent=16633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/categories?post=16633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/tags?post=16633"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/buzzorange.com\/vidaorange\/wp-json\/wp\/v2\/coauthors?post=16633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}