每天跑步和每天举铁的人，谁更健康？最佳运动方式推荐……
<div class="wx_rich_media_content" id="jsWxContainer"><section data-role="outer" label="edit by 135editor"><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='color: rgb(63, 63, 63);caret-color: red;letter-spacing: 2px;'>生活中很多人</span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='color: rgb(63, 63, 63);caret-color: red;letter-spacing: 2px;'>都有坚持锻炼、健身的习惯</span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='color: rgb(63, 63, 63);letter-spacing: 2px;caret-color: red;'>有人喜欢跑步、健步走等有氧运动</span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='color: rgb(63, 63, 63);letter-spacing: 2px;caret-color: red;'>有人喜欢健身房举铁、举哑铃等力量训练</span></p><p style='text-align: center;margin: 24px 8px;line-height: 2em;'><span class="wxart_image" wx-style='display:inline-block;width: 188px;height: 106px;'></span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='color: rgb(63, 63, 63);letter-spacing: 2px;'>看似都在运动</span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='color: rgb(63, 63, 63);letter-spacing: 2px;'>却有很大差别</span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='color: rgb(63, 63, 63);letter-spacing: 2px;' draggable="true">那每天花1个小时跑步的人</span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;' draggable="true"><span style='color: rgb(63, 63, 63);letter-spacing: 2px;'>和花1个小时举铁的人</span></p><p style='text-align:center;margin-left: 8px;margin-right: 8px;line-height: 2em;' draggable="true"><span style='color: rgb(63, 63, 63);letter-spacing: 2px;'>谁更有健康优势？</span><o:p></o:p></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><section data-tools="135编辑器" data-id="132995"><section style='display: flex;justify-content: center;'><section style='width: 38px;margin-bottom: -10px;' data-width="38px"><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;'></span></section></section></section><section data-role="outer" label="edit by 135editor"><section data-role="title" data-tools="135编辑器" data-id="105273"><section><section><section><section><section data-role="paragraph"><section data-tools="135编辑器" data-id="134235"><section style='margin: 10px auto;display: flex;justify-content: center;align-items: center;'><section style='flex-shrink: 0;'><section style='width: 30px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;'></span></section></section><section style='font-size: 18px;color: rgb(255, 255, 255);background-color: rgb(0, 176, 240);padding: 6px 20px;border-radius: 25px;'><section style='text-align: center;line-height: normal;'><span style='letter-spacing: 1px;font-size: 17px;'><strong data-brushtype="text">每天跑步的人和每天举铁的人，<br>谁更有健康优势？</strong></span></section></section><section style='flex-shrink: 0;'><section style='width: 30px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;transform: rotateY(180deg);'></span></section></section></section></section><section data-role="paragraph"><p><br></p></section><section data-tools="135编辑器" data-id="130775"><section style='margin: 10px auto;display: flex;justify-content: center;background-color: #eef4fb;'><section style='flex-shrink: 0;display: flex;'><section style='width: 4px;background-color: rgb(189, 220, 83);height: 100%;overflow: hidden;'><br></section><section style='background-color: #4180d8;'><section style='font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);padding: 4px 5px;height: 100%;display: flex;align-items: center;transform: skew(-5deg);'><strong> 1 </strong><strong data-num="3"><br></strong></section></section><section style='flex-shrink: 0;display: flex;flex-direction: column;justify-content: space-around;transform: translateX(-3px);-webkit-transform: translateX(-3px);-moz-transform: translateX(-3px);-o-transform: translateX(-3px);'><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section></section></section><section style='width: 100%;' data-width="100%"><section style='color: rgb(51, 51, 51);padding: 4px 15px;'><span style='color: rgb(43, 179, 241);letter-spacing: 1px;'><strong data-brushtype="text">坚持跑步锻炼的人，心肺功能好</strong></span></section></section></section></section></section></section></section></section></section></section></section><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><p style='margin-left: 8px;margin-right: 8px;line-height: 2em;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'>日常坚持跑步、健步走等有氧运动的人，在改善心肺功能、保持身材方面更有优势。</span><o:p></o:p></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><section data-tools="135编辑器" data-id="134217"><section style='margin: 10px auto;'><section style='margin-bottom: 20px;'><section style='margin: 10px auto;display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;z-index: 9;display: flex;'><section style='width: 9px;transform: translate(9px, -10px);'><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 14.844 14.71"><path data-name="三角形 1 拷贝 7" style='fill: #5aa1f1;fill-rule: evenodd;' d="M64.521,9253.61l9.873,12.01-14.846,2.72Z" transform="translate(-59.563 -9253.63)"></path></svg></section><section style='border-radius: 100%;padding: 4px;background-color: rgb(255, 255, 255);'><section style='font-size: 16px;color: rgb(51, 51, 51);width: 32px;height: 32px;border-radius: 100%;border-width: 2px;border-style: solid;border-color: rgb(0, 112, 192);display: flex;justify-content: center;align-items: center;'><strong>0</strong><strong>1</strong></section></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);text-align: center;padding: 5px 20px;background-color: rgb(0, 176, 240);margin-left: -15px;border-radius: 0px 25px 25px 0px;'><p><strong data-brushtype="text">保持身材</strong></p></section></section><section style='background-color: rgb(237, 250, 255);padding: 15px 12px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>通过跑步等有氧运动，可以真正地燃烧体内较多的脂肪，不仅有利于减肥减脂，而且也不容易反弹，长期坚持可以保持一个苗条的身材。</span></p></section></section></section><section style='margin-bottom: 20px;'><section style='margin: 10px auto;display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;z-index: 9;display: flex;'><section style='width: 9px;transform: translate(9px, -10px);'><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 14.844 14.71"><path data-name="三角形 1 拷贝 7" style='fill: #5aa1f1;fill-rule: evenodd;' d="M64.521,9253.61l9.873,12.01-14.846,2.72Z" transform="translate(-59.563 -9253.63)"></path></svg></section><section style='border-radius: 100%;padding: 4px;background-color: rgb(255, 255, 255);'><section style='font-size: 16px;color: rgb(51, 51, 51);width: 32px;height: 32px;border-radius: 100%;border-width: 2px;border-style: solid;border-color: rgb(0, 112, 192);display: flex;justify-content: center;align-items: center;'><strong>0</strong><strong>2</strong></section></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);text-align: center;padding: 5px 20px;background-color: rgb(0, 176, 240);margin-left: -15px;border-radius: 0px 25px 25px 0px;'><p><strong data-brushtype="text">改善心肺</strong></p></section></section><section style='background-color: rgb(237, 250, 255);padding: 15px 12px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>心肺功能是一个重要指标，很多人一运动就喘不上来气，这就是心肺功能不足的表现。经常坚持跑步等有氧运动，可以保持一个较好的心肺功能。</span></p></section></section></section><section style='margin-bottom: 20px;'><section style='margin: 10px auto;display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;z-index: 9;display: flex;'><section style='width: 9px;transform: translate(9px, -10px);'><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 14.844 14.71"><path data-name="三角形 1 拷贝 7" style='fill: #5aa1f1;fill-rule: evenodd;' d="M64.521,9253.61l9.873,12.01-14.846,2.72Z" transform="translate(-59.563 -9253.63)"></path></svg></section><section style='border-radius: 100%;padding: 4px;background-color: rgb(255, 255, 255);'><section style='font-size: 16px;color: rgb(51, 51, 51);width: 32px;height: 32px;border-radius: 100%;border-width: 2px;border-style: solid;border-color: rgb(0, 112, 192);display: flex;justify-content: center;align-items: center;'><strong>0</strong><strong>3</strong></section></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);text-align: center;padding: 5px 20px;background-color: rgb(0, 176, 240);margin-left: -15px;border-radius: 0px 25px 25px 0px;'><p><strong data-brushtype="text">情绪更好</strong></p></section></section><section style='background-color: rgb(237, 250, 255);padding: 15px 12px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>跑步等有氧运动还可以减缓和消除紧张、激动、易怒、神经质等坏情绪。</span></p></section></section></section></section></section><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><section data-tools="135编辑器" data-id="130775"><section style='margin: 10px auto;display: flex;justify-content: center;background-color: #eef4fb;'><section style='flex-shrink: 0;display: flex;'><section style='width: 4px;background-color: rgb(189, 220, 83);height: 100%;overflow: hidden;'><br></section><section style='background-color: #4180d8;'><section style='font-size: 16px;letter-spacing: 1.5px;color: rgb(255, 255, 255);padding: 4px 5px;height: 100%;display: flex;align-items: center;transform: skew(-5deg);'><strong> 2 </strong><strong data-num="3"><br></strong></section></section><section style='flex-shrink: 0;display: flex;flex-direction: column;justify-content: space-around;transform: translateX(-3px);-webkit-transform: translateX(-3px);-moz-transform: translateX(-3px);-o-transform: translateX(-3px);'><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section><section style='width: 5px;height: 5px;border-radius: 100%;background-color: rgb(255, 255, 255);margin-top: 1px;margin-bottom: 1px;overflow: hidden;'><br></section></section></section><section style='width: 100%;' data-width="100%"><section style='color: rgb(51, 51, 51);padding: 4px 15px;'><span style='color: rgb(43, 179, 241);letter-spacing: 1px;'><strong data-brushtype="text">坚持举铁健身的人，肌肉质量好</strong></span></section></section></section></section><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><span style='font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'>日常坚持举铁、举哑铃健身的人，在身体肌肉含量、肌肉质量、身材饱满程度上更有优势。</span><o:p></o:p></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><section data-tools="135编辑器" data-id="134217"><section style='margin: 10px auto;'><section style='margin-bottom: 20px;'><section style='margin: 10px auto;display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;z-index: 9;display: flex;'><section style='width: 9px;transform: translate(9px, -10px);'><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 14.844 14.71"><path data-name="三角形 1 拷贝 7" style='fill: #5aa1f1;fill-rule: evenodd;' d="M64.521,9253.61l9.873,12.01-14.846,2.72Z" transform="translate(-59.563 -9253.63)"></path></svg></section><section style='border-radius: 100%;padding: 4px;background-color: rgb(255, 255, 255);'><section style='font-size: 16px;color: rgb(51, 51, 51);width: 32px;height: 32px;border-radius: 100%;border-width: 2px;border-style: solid;border-color: rgb(0, 112, 192);display: flex;justify-content: center;align-items: center;'><strong>0</strong><strong>1</strong></section></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);text-align: center;padding: 5px 20px;background-color: rgb(0, 176, 240);margin-left: -15px;border-radius: 0px 25px 25px 0px;'><p><strong data-brushtype="text">肌肉更好</strong></p></section></section><section style='background-color: rgb(237, 250, 255);padding: 15px 12px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>经常举铁、举哑铃健身的人可以有效地刺激肌肉生长。通过不断地负重训练，你的肌肉会逐渐适应并突破自己的极限，从而不断增加肌肉大小、力量、质量。</span></p></section></section></section><section style='margin-bottom: 20px;'><section style='margin: 10px auto;display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;z-index: 9;display: flex;'><section style='width: 9px;transform: translate(9px, -10px);'><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 14.844 14.71"><path data-name="三角形 1 拷贝 7" style='fill: #5aa1f1;fill-rule: evenodd;' d="M64.521,9253.61l9.873,12.01-14.846,2.72Z" transform="translate(-59.563 -9253.63)"></path></svg></section><section style='border-radius: 100%;padding: 4px;background-color: rgb(255, 255, 255);'><section style='font-size: 16px;color: rgb(51, 51, 51);width: 32px;height: 32px;border-radius: 100%;border-width: 2px;border-style: solid;border-color: rgb(0, 112, 192);display: flex;justify-content: center;align-items: center;'><strong>0</strong><strong>2</strong></section></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);text-align: center;padding: 5px 20px;background-color: rgb(0, 176, 240);margin-left: -15px;border-radius: 0px 25px 25px 0px;'><p><strong data-brushtype="text">身材饱满</strong></p></section></section><section style='background-color: rgb(237, 250, 255);padding: 15px 12px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>坚持举铁等力量训练的人，发达的肌肉不仅能使你的身体看起来更健康、更有型，还能提高身体的基础代谢率，有助于燃烧更多的热量。</span></p></section></section></section><section style='margin-bottom: 20px;'><section style='margin: 10px auto;display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;z-index: 9;display: flex;'><section style='width: 9px;transform: translate(9px, -10px);'><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 14.844 14.71"><path data-name="三角形 1 拷贝 7" style='fill: #5aa1f1;fill-rule: evenodd;' d="M64.521,9253.61l9.873,12.01-14.846,2.72Z" transform="translate(-59.563 -9253.63)"></path></svg></section><section style='border-radius: 100%;padding: 4px;background-color: rgb(255, 255, 255);'><section style='font-size: 16px;color: rgb(51, 51, 51);width: 32px;height: 32px;border-radius: 100%;border-width: 2px;border-style: solid;border-color: rgb(0, 112, 192);display: flex;justify-content: center;align-items: center;'><strong>0</strong><strong>3</strong></section></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);text-align: center;padding: 5px 20px;background-color: rgb(0, 176, 240);margin-left: -15px;border-radius: 0px 25px 25px 0px;'><p><strong data-brushtype="text">骨密度高</strong></p></section></section><section style='background-color: rgb(237, 250, 255);padding: 15px 12px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>随着年龄的增长，骨密度会逐渐下降，容易导致骨质疏松等骨骼问题。而举铁可以增加骨密度，预防骨折等骨骼疾病。此外，还能强化关节，提高关节的稳定性和灵活性，减缓身体老化速度。</span></p></section></section></section></section></section><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><section data-tools="135编辑器" data-id="132995"><section style='display: flex;justify-content: center;'><section style='width: 38px;margin-bottom: -10px;' data-width="38px"><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;'></span></section></section></section><section data-role="outer" label="edit by 135editor"><section data-role="title" data-tools="135编辑器" data-id="105273"><section><section><section><section><section data-role="paragraph"><section data-tools="135编辑器" data-id="134235"><section style='margin: 10px auto;display: flex;justify-content: center;align-items: center;'><section style='flex-shrink: 0;'><section style='width: 30px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;'></span></section></section><section style='font-size: 18px;color: rgb(255, 255, 255);background-color: rgb(0, 176, 240);padding: 6px 20px;border-radius: 25px;'><section style='text-align: center;line-height: normal;'><span style='font-size: 17px;letter-spacing: 1px;'><strong data-brushtype="text">研究发现：<br>这样运动才健康益处才最大</strong></span></section></section><section style='flex-shrink: 0;'><section style='width: 30px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;transform: rotateY(180deg);'></span></section></section></section></section><section data-role="paragraph"><p><br></p></section></section></section></section></section></section></section></section><section data-tools="135编辑器" data-id="132974"><section style='margin: 10px auto;background-color: #f3f9ff;'><section style='padding-top: 10px;padding-right: 15px;padding-left: 15px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 0px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><section style='margin: 10px 8px 16px;line-height: 2em;'><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>最新研究发现，<strong><span style='line-height: 2.13em;color: rgb(43, 179, 241);'>“有氧运动+力量训练”，二者结合，对健康益处更大！</span></strong></span></section><section style='margin: 10px 8px 16px;line-height: 2em;'><span style='background-color: transparent;font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'>2024年2月，外国某杂志发表的一项研究发现，在超重或肥胖的成年人中，<strong><span style='line-height: 2.13em;color: rgb(43, 179, 241);'>“有氧运动+力量训练”，则能降低收缩压、低密度脂蛋白胆固醇（LDL-C）</span></strong></span><span style='background-color: transparent;font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'><strong><span style='line-height: 2.13em;color: rgb(43, 179, 241);'>、</span></strong></span><span style='background-color: transparent;font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'><strong><span style='line-height: 2.13em;color: rgb(43, 179, 241);'>空腹血糖和体脂。</span></strong>而仅仅进行力量训练，并不能获益。</span></section><section style='margin: 10px 8px 16px;line-height: 2em;'><span style='background-color: transparent;font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'>研究发现：在1小时的运动中</span><span style='background-color: transparent;font-size: 16px;letter-spacing: 2px;'>，</span><span style='background-color: transparent;font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'><strong><span style='line-height: 2.13em;color: rgb(43, 179, 241);'>用一半时间进行跑步等有氧运动，一半时间进行举哑铃等力量训练，这样不需额外的运动时间，能够降低超重或肥胖成年人的心血管风险。</span></strong></span><span style='background-color: transparent;font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'>进行有氧训练者，心肺耐力大多得以改善，而肌肉力量在力量训练者中得以改善。</span></section><section style='margin: 10px 8px 16px;line-height: 2em;'><span style='background-color: transparent;font-size: 16px;color: rgb(63, 63, 63);letter-spacing: 2px;line-height: 2.13em;'>这项研究也提示大家，日常喜欢跑步锻炼的人可以适当加入力量训练，而钟爱举哑铃等力量健身的人</span><span style='color: rgb(63, 63, 63);font-size: 16px;letter-spacing: 2px;background-color: transparent;'>，可以适当加入有氧运动。</span></section></section></section><section style='display: flex;align-items: center;padding-left: 15px;'><section style='width: 100%;height: 3px;border-top: 1px solid rgb(59, 88, 239);border-bottom: 1px solid rgb(59, 88, 239);overflow: hidden;' data-width="100%"><br></section><section style='flex-shrink: 0;'><section style='width: 35px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;'></span></section></section></section></section></section><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;' draggable="true"><br></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><section data-tools="135编辑器" data-id="132995"><section style='display: flex;justify-content: center;'><section style='width: 38px;margin-bottom: -10px;' data-width="38px"><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;'></span></section></section></section><section data-role="outer" label="edit by 135editor"><section data-role="title" data-tools="135编辑器" data-id="105273"><section><section><section><section><section data-role="paragraph"><section data-tools="135编辑器" data-id="134235"><section style='margin: 10px auto;display: flex;justify-content: center;align-items: center;'><section style='flex-shrink: 0;'><section style='width: 30px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;'></span></section></section><section style='font-size: 18px;color: rgb(255, 255, 255);background-color: rgb(0, 176, 240);padding: 6px 20px;border-radius: 25px;'><section style='text-align: center;line-height: normal;'><span style='font-size: 17px;letter-spacing: 1px;'><strong data-brushtype="text">40岁后最佳运动方式出炉<br>很多人都锻炼错了！</strong></span></section></section><section style='flex-shrink: 0;'><section style='width: 30px;'><span class="wxart_image" wx-style='display:inline-block;width: 100%;display: block;vertical-align: inherit;transform: rotateY(180deg);'></span></section></section></section></section></section></section></section></section></section></section></section><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;' draggable="true"><br></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>2023年8月，国外某期刊上发表了一篇研究，这项研究为40岁以上人群运动方式提供了指导。这项研究纳入了50万成年人，参与者平均年龄46岁，找出了这个年龄段的人们选择最适合的运动方式。</span></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><br></p><p style='margin-left: 8px;margin-right: 8px;line-height: 1.75em;'><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>研究发现，<strong><span style='line-height: 2.13em;color: rgb(43, 179, 241);'>40岁后如果每周进行150分钟的中度至高强度有氧运动可明显降低全因死亡率，并对心血管和癌症死亡率产生积极影响。</span></strong>除了有氧运动，肌肉力量训练也是40岁以上人群不可忽视的重要部分。<strong><span style='line-height: 2.13em;color: rgb(43, 179, 241);'>每周进行两次肌肉力量训练，能够明显降低全因死亡率，</span></strong>并对心血管和癌症死亡率产生积极影响。</span><o:p></o:p></p><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><p style='font-size: 16px;color: #3f3f3f;letter-spacing: 1px;'><br></p></section><section data-role="paragraph"><p><br></p><section data-tools="135编辑器" data-id="120323"><section style='margin: 10px auto;display: flex;justify-content: center;'><section><section style='display: flex;justify-content: flex-start;margin-bottom: -3px;transform: translateX(-5px);'><section><section style='width: 0px;height: 1px;border-right: 11px solid rgb(255, 142, 21);border-top: 4px solid transparent;border-bottom: 4px solid transparent;transform: rotate(56deg);overflow: hidden;'><br></section><section style='width: 0px;height: 1px;border-left: 10px solid rgb(255, 208, 21);border-top: 4px solid transparent;border-bottom: 4px solid transparent;transform: rotate(15deg) translate(-6px, 10px);overflow: hidden;'><br></section></section></section><section style='display: flex;transform: skew(-15deg);-webkit-transform: skew(-15deg);-moz-transform: skew(-15deg);-o-transform: skew(-15deg);'><section><section style='background-color: rgb(0, 176, 240);border-radius: 6px;'><section style='font-size: 18px;color: rgb(255, 255, 255);padding-right: 15px;padding-left: 15px;height: 30px;line-height: 30px;transform: skew(15deg);'><span style='letter-spacing: 1.5px;font-size: 16px;'><strong data-brushtype="text">40岁后最佳有氧运动</strong></span></section></section><section style='display: flex;justify-content: flex-end;'><section style='width: 80%;height: 3px;border-bottom: 1px solid rgb(0, 176, 240);overflow: hidden;max-width: 80% !important;' data-width="80%"><br></section></section></section><section style='flex-shrink: 0;display: flex;align-items: flex-end;'><section style='width: 3px;height: 70%;border-right: 1px solid rgb(0, 176, 240);border-bottom: 1px solid rgb(0, 176, 240);border-radius: 0px 0px 6px;overflow: hidden;'><br></section></section></section></section></section></section><section data-role="paragraph"><p><br></p></section><section data-tools="135编辑器" data-id="129907"><section style='margin: 10px auto;'><section><section style='display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;padding-right: 5px;'><section style='width: 18px;'><svg xmlns="http://www.w3.org/2000/svg" width="100%" height="100%" viewBox="0 0 29 22" style='display: block;' data-height="100%"><path style='fill: #f77e35;fill-rule: evenodd;' d="M1424,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path><path style='fill: #ffdf62;fill-rule: evenodd;' d="M1440,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path></svg></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);letter-spacing: 1.5px;padding: 3px 15px;background-color: rgb(48, 150, 255);border-radius: 25px;'><strong data-brushtype="text">1.快走、慢跑和骑自行车</strong></section></section><section style='border-left: 1px solid rgb(48, 150, 255);margin-top: 10px;margin-bottom: 10px;margin-left: 11px;padding-left: 15px;'><section style='background-color: rgb(243, 249, 255);padding: 14px 13px;border-radius: 10px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>这些运动简单易行，可调整为适合个人水平的强度。可以选择在户外进行，享受自然风光的同时提升心肺功能。</span></p></section></section></section></section><section><section style='display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;padding-right: 5px;'><section style='width: 18px;'><svg xmlns="http://www.w3.org/2000/svg" width="100%" height="100%" viewBox="0 0 29 22" style='display: block;' data-height="100%"><path style='fill: #f77e35;fill-rule: evenodd;' d="M1424,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path><path style='fill: #ffdf62;fill-rule: evenodd;' d="M1440,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path></svg></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);letter-spacing: 1.5px;padding: 3px 15px;background-color: rgb(255, 200, 31);border-radius: 25px;'><strong data-brushtype="text">2. 游泳和跳绳</strong></section></section><section style='border-left: 1px solid rgb(48, 150, 255);margin-top: 10px;margin-bottom: 10px;margin-left: 11px;padding-left: 15px;'><section style='background-color: rgb(243, 249, 255);padding: 14px 13px;border-radius: 10px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>这些低冲击性的有氧运动对关节负担较小，同时能够锻炼全身肌肉，提高心血管耐力。</span></p></section></section></section></section><section><section style='display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;padding-right: 5px;'><section style='width: 18px;'><svg xmlns="http://www.w3.org/2000/svg" width="100%" height="100%" viewBox="0 0 29 22" style='display: block;' data-height="100%"><path style='fill: #f77e35;fill-rule: evenodd;' d="M1424,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path><path style='fill: #ffdf62;fill-rule: evenodd;' d="M1440,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path></svg></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);letter-spacing: 1.5px;padding: 3px 15px;background-color: rgb(247, 126, 53);border-radius: 25px;'><strong data-brushtype="text">3. 舞蹈类运动</strong></section></section><section style='border-left: 1px solid rgb(48, 150, 255);margin-top: 10px;margin-bottom: 10px;margin-left: 11px;padding-left: 15px;'><section style='background-color: rgb(243, 249, 255);padding: 14px 13px;border-radius: 10px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>如广场舞，适合喜欢跳舞的人群，可以选择有氧舞蹈课程，享受音乐的同时提升心肺功能和协调能力。</span></p></section></section></section></section></section></section><p><br></p></section><section data-role="paragraph"><section data-tools="135编辑器" data-id="120323"><section style='margin: 10px auto;display: flex;justify-content: center;'><section><section style='display: flex;justify-content: flex-start;margin-bottom: -3px;transform: translateX(-5px);'><section><section style='width: 0px;height: 1px;border-right: 11px solid rgb(255, 142, 21);border-top: 4px solid transparent;border-bottom: 4px solid transparent;overflow: hidden;transform: rotate(56deg);'><br></section><section style='width: 0px;height: 1px;border-left: 10px solid rgb(255, 208, 21);border-top: 4px solid transparent;border-bottom: 4px solid transparent;overflow: hidden;transform: rotate(15deg) translate(-6px, 10px);'><br></section></section></section><section style='display: flex;transform: skew(-15deg);-webkit-transform: skew(-15deg);-moz-transform: skew(-15deg);-o-transform: skew(-15deg);'><section><section style='background-color: rgb(0, 176, 240);border-radius: 6px;'><section style='font-size: 18px;color: rgb(255, 255, 255);padding-right: 15px;padding-left: 15px;height: 30px;line-height: 30px;transform: skew(15deg);'><span style='letter-spacing: 1.5px;font-size: 17px;'><strong data-brushtype="text">40岁后最佳肌肉训练</strong></span></section></section><section style='display: flex;justify-content: flex-end;'><section style='width: 80%;height: 3px;border-bottom: 1px solid rgb(0, 176, 240);overflow: hidden;max-width: 80% !important;' data-width="80%"><br></section></section></section><section style='flex-shrink: 0;display: flex;align-items: flex-end;'><section style='width: 3px;height: 70%;border-right: 1px solid rgb(0, 176, 240);border-bottom: 1px solid rgb(0, 176, 240);border-radius: 0px 0px 6px;overflow: hidden;'><br></section></section></section></section></section></section><p draggable="true"><br></p></section><section data-role="paragraph"><section data-tools="135编辑器" data-id="129907"><section style='margin: 10px auto;'><section><section style='display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;padding-right: 5px;'><section style='width: 18px;'><svg xmlns="http://www.w3.org/2000/svg" width="100%" height="100%" viewBox="0 0 29 22" style='display: block;width: 100%;' data-height="100%"><path style='fill: #f77e35;fill-rule: evenodd;' d="M1424,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path><path style='fill: #ffdf62;fill-rule: evenodd;' d="M1440,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path></svg></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);letter-spacing: 1.5px;padding: 3px 15px;background-color: rgb(48, 150, 255);border-radius: 25px;'><strong data-brushtype="text">1. 自体重训练</strong></section></section><section style='border-left: 1px solid rgb(48, 150, 255);margin-top: 10px;margin-bottom: 10px;margin-left: 11px;padding-left: 15px;'><section style='background-color: rgb(243, 249, 255);padding: 14px 13px;border-radius: 10px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>使用身体自重进行深蹲、俯卧撑和仰卧起坐等训练，可以在家中或健身房进行，锻炼核心力量和肌肉力量。</span></p></section></section></section></section><section><section style='display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;padding-right: 5px;'><section style='width: 18px;'><svg xmlns="http://www.w3.org/2000/svg" width="100%" height="100%" viewBox="0 0 29 22" style='display: block;width: 100%;' data-height="100%"><path style='fill: #f77e35;fill-rule: evenodd;' d="M1424,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path><path style='fill: #ffdf62;fill-rule: evenodd;' d="M1440,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path></svg></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);letter-spacing: 1.5px;padding: 3px 15px;background-color: rgb(255, 200, 31);border-radius: 25px;'><strong data-brushtype="text">2. 弹力带训练</strong></section></section><section style='border-left: 1px solid rgb(48, 150, 255);margin-top: 10px;margin-bottom: 10px;margin-left: 11px;padding-left: 15px;'><section style='background-color: rgb(243, 249, 255);padding: 14px 13px;border-radius: 10px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>使用弹力带进行肌肉力量训练，可选择调整不同强度和部位的练习，适合 40+人群的特定需求。</span></p></section></section></section></section><section><section style='display: flex;justify-content: flex-start;align-items: center;'><section style='flex-shrink: 0;padding-right: 5px;'><section style='width: 18px;'><svg xmlns="http://www.w3.org/2000/svg" width="100%" height="100%" viewBox="0 0 29 22" style='display: block;width: 100%;' data-height="100%"><path style='fill: #f77e35;fill-rule: evenodd;' d="M1424,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path><path style='fill: #ffdf62;fill-rule: evenodd;' d="M1440,1565h13v13h-13v-13h0Zm0,0h5.59l3.4-9h-5.6Z" transform="translate(-1424 -1556)"></path></svg></section></section><section style='font-size: 16px;color: rgb(255, 255, 255);letter-spacing: 1.5px;padding: 3px 15px;background-color: rgb(247, 126, 53);border-radius: 25px;'><strong data-brushtype="text">3. 健身器械训练</strong></section></section><section style='border-left: 1px solid rgb(48, 150, 255);margin-top: 10px;margin-bottom: 10px;margin-left: 11px;padding-left: 15px;'><section style='background-color: rgb(243, 249, 255);padding: 14px 13px;border-radius: 10px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);background-color: transparent;'><p><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>可在健身房或健身工作室使用器械进行肌肉力量训练，由专业教练指导，确保正确姿势和安全性。</span></p></section></section></section></section></section></section><p><br></p></section><section data-role="paragraph"><p><br></p><section data-tools="135编辑器" data-id="135029"><section style='margin: 10px auto;'><section style='display: flex;justify-content: flex-start;align-items: center;margin-bottom: -5px;margin-left: 15px;transform: translateZ(10px);'><section style='width: 10px;height: 10px;background-color: rgb(255, 203, 135);margin-left: 10px;transform: rotate(45deg);overflow: hidden;'><br></section><section style='width: 10px;height: 10px;background-color: rgb(255, 203, 135);margin-left: 10px;transform: rotate(45deg);overflow: hidden;'><br></section></section><section style='border-width: 1px;border-style: solid;border-color: rgb(76, 190, 255);'><section style='padding: 20px 12px 10px;'><section data-autoskip="1" style='line-height: 1.75em;letter-spacing: 1.5px;font-size: 14px;color: rgb(51, 51, 51);'><p style='max-inline-size: 100%;margin-right: 8px;margin-left: 8px;cursor: text;line-height: 1.75em;'><span style='font-size: 16px;color: #3f3f3f;letter-spacing: 2px;line-height: 2.13em;'>最后，总结三句话：</span></p><p style='max-inline-size: 100%;margin-right: 8px;margin-left: 8px;cursor: text;line-height: 2em;margin-bottom: 8px;'><span style='font-size: 16px;line-height: 2.13em;color: #2bb3f1;text-decoration: underline;letter-spacing: 2px;'>1. 要坚持规律运动，每周至少运动150分钟；</span></p><p style='max-inline-size: 100%;margin-right: 8px;margin-left: 8px;cursor: text;line-height: 2em;margin-bottom: 8px;'><span style='font-size: 16px;line-height: 2.13em;color: #2bb3f1;text-decoration: underline;letter-spacing: 2px;'>2. 有氧运动和力量训练要一起结合起来，不能偏废；</span></p><p style='max-inline-size: 100%;margin-right: 8px;margin-left: 8px;cursor: text;line-height: 2em;'><span style='font-size: 16px;line-height: 2.13em;color: #2bb3f1;text-decoration: underline;letter-spacing: 2px;'>3. 根据年龄选对合适的运动，避免运动过程中受伤。</span></p></section></section></section><section style='width: 95%;height: 3px;background-color: rgb(76, 190, 255);margin-right: auto;margin-left: auto;overflow: hidden;max-width: 95% !important;' data-width="95%"><br></section></section></section><p><br></p></section><section style='line-height: 1.75em;margin-left: 8px;margin-right: 8px;'><span style='color: rgb(43, 179, 241);'><strong><span style='font-size: 16px;letter-spacing: 1px;'><br></span></strong></span></section></section>转载声明：本文转载自「健康湖北」</div>
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