???“??”,???????
???“????????????”,????(????????????? ??)
????,?????????“?”?????,??“???????”??????????
????,????
“?????????,???????????????????,???????????????,?????????”????,??????,?????,??????,????????????,????????????,????
????????????????
??,BMI(????????)?????????????BMI?????“?????????(?????????????)?(???)???????????”,??,????60??,????1.6?????,?????????60/1.62=23.44kg/?
???????:BMI<18.5kg/
????:18.5kg/=BMI<24kg/
???????:24kg/=BMI<28kg/
???????:BMI=28kg/
BMI????,?????
“??????????,????BMI???????????????,???,??????‘????????’????,???”??,???????????=90?,??????=85????,???????,??????????,??????????????????BMI????????,????,????????????????????????????????????
“?BMI?????????????18.523.9(kg/)????????,???????,?????????????,??????????????”?????????????,?????????????????????,??????,?????,??,????????????
?????????BMI????????2428kg/,????????
????????????,??,????????,????????????,?????????????,?????,???????,?????????????,???????BMI???????????????????28kg/,?????????,?????????????,???,????????,?????????
“??????,?????,????????,????????????????????,?????”?????????????????????,????????????,????????????,?????????
??????????????????,????????
??????????,?????
????????,??“??,?????????????,???????????????????????,????????????????????”??,?????,?????,???:?????????????????????????????
?????????,?????????,?????300500??,???????????????????????????????????????,?,?????????,?????1200???,??1500?????????????,???????????“??”,????,????????????????
“??????????????300500??????,??????”??????????????,??150200????????,??(200g)???????,?????????,????????,??300500??????????,????,????????,????????400500????????,??,??????
“????????,???????”???????????????????????????,??,???,??????????,??????,???????????????????????,?????????,???????????????????????????????????????,????????,?????????,?????????????????????????????????
?????,?????????????????????????,????????500??????(?????????????)?????????,??????????????????????????????????????,??,????,????,???????????,??????,?????
“????????,????,?????????????????????????????????????????”????,??????,???????,?????????????????,??????,??????????,??????????????
“?????,?????,?????????,??????????”??????????,???????????????????????????????????????????????????,??????????,?????????????????????,?????,????,?????????????????????????????????;?????????23?????????????,????????;?????????,?????????????????????????,?????????????????,????,?????????????
???????,?????????????????
“?????,???”??????,????????????????,?????????
????????????????,?????
????????,??,????????1015??????,???????????,??,????????????,?????????????????????????????(?????????????????????)?HIIT????????(??)????????,???????????????????????????????????????????,??????????????????????????,?????,??35????????????????,?3060??????????,?????,?????????????????,??????????????23??,???????,????????
“?????????‘?????????’,??‘??’?”??,?“?????????????”,???,????,?????????????????????????????????????????
??????????,???????????
??????:??????????,??=(220-????????)×(60%????70%)?????????,50??????102119???????????/????,?????,??????,???????
?????,???????
“?????,?????????????????,???”?????????????,????150??????,????????????????????????????,?????????75??????,?????????????????,????
“?????,??????”?????,?????????????,?????????,?????,?????
???,??,???“???,??,???????????????????????????????,??????,??,????????,?????”??,??????????????????“????”??????????,????????????,??????????????????????,??????????,?????????,???????????
????????????
“?????????????????,????????????????????,???????????????????,??????”?,??????,???????12??,?????????810???,????????????????,????????,????????????,????“???????”,????????????
???????????????????????????????
?????:???????
?:?????????,???????,???????,???????????????
????????????,?????????,??,??????????????????,?????????????????
?????????????????,????????“16+8”???????????,????????????8????,???16???;“5+2”?????????????????????,?????2????????,???????????5????
??????,???,???????????(?1-2?????????)??????????,??????
???,????????????????????????????????,???????????“16+8”????????,??????????,???
???????:????,????????????
???????:?????????????????,???????????????,????????
??12???????????,????????,?????????,???,??????????????,???????,?????????
????????:?????????????
?????:???????????????510?????,???;??????????????????????,???????????,??????,??,??????,????????????????????;??????????????????,????????
???????:???????????
????????:?????????????????:
????????????????????,??????,?????,?????????????????????12????????,?????????????,??,?????
??????,???,??????????,?????????????,???????????????????????????,???????????????,???????,?????????,??,???????
????????,??,???????,?????????,????????
??,??????????????,?????????,????????????????,??????,??????,???????
?????? ???????
?????????????:???????????????? ??????????:??????????????
??