{"id":7989,"date":"2026-07-19T14:37:05","date_gmt":"2026-07-19T06:37:05","guid":{"rendered":"https:\/\/morethanphysio.com.hk\/?p=7989"},"modified":"2026-07-19T14:37:32","modified_gmt":"2026-07-19T06:37:32","slug":"%e5%b8%b6%e6%b0%a7%e9%81%8b%e5%8b%95","status":"publish","type":"post","link":"https:\/\/morethanphysio.com.hk\/zh\/%e5%b8%b6%e6%b0%a7%e9%81%8b%e5%8b%95\/","title":{"rendered":"\u9ede\u73fe\u6709\u6548\u7387\u5481\u505a\u5e36\u6c27\u904b\u52d5\uff1f"},"content":{"rendered":"\t\t
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\"\"<\/figure>\n\n\n\n

<\/p>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u5e36\u6c27\u904b\u52d5\u6709\u54a9\u597d\u8655\uff1f<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\ud83d\udc5f \u5e36\u6c27\u904b\u52d5\u5c0d\u65bc\u6211\u54cb\u8eab\u9ad4\u6709\u597d\u591a\u597d\u8655\u3002\u6211\u54cb\u5605\u26a1\ufe0f \u795e\u7d93\u7cfb\u7d71\uff0c\u2764\ufe0f \u5fc3\u8840\u7ba1\u7cfb\u7d71\uff0c\ud83e\udec1 \u547c\u5438\u7cfb\u7d71\u540c\u57cb \ud83d\udcaa\ud83c\udffe \u808c\u8089\u7cfb\u7d71\u5605\u529f\u80fd\u90fd\u6703\u53d7\u5230\u8a13\u7df4\u523a\u6fc0\uff0c\u63d0\u5347\u6548\u80fd\u8868\u73fe\u3002\u6240\u4ee5\u518d\u5fd9\u5605\u4f60\u90fd\u8981\u6435\u6642\u9593\u505a\u4e0b\u904b\u52d5 \ud83d\ude19<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\ud83e\udef5\ud83c\udffd \u5176\u5be6\u69cb\u6210\u4e00\u500b\u5e36\u6c27\u904b\u52d5\u5605\u5143\u7d20\u6709\u4e94\u500b\uff0c\u5206\u5225\u4fc2\u6a21\u5f0f\u3001\u983b\u7387\u3001\u5f37\u5ea6\u3001\u6642\u9593\u3001\u9032\u5c55\u3002\u7576\u4e2d\u5f37\u5ea6 \ud83c\udfcb\ud83c\udffe \u540c\u57cb\u6642\u9593 \u23f3 \u5c0d\u6211\u54cb\u904b\u52d5\u8868\u73fe\u6709\u6bd4\u8f03\u5927\u5f71\u97ff\u3002\u63db\u53e5\u8a71\u8b1b\uff0c\u505a\u5e7echur\u540c\u57cb\u505a\u5e7e\u8010\u597d\u91cd\u8981 \ud83e\udd29\uff01<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u5982\u4f55\u8a08\u7b97\u9069\u5408\u4f60\u7684\u904b\u52d5\u5f3a\u5ea6?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\ud83d\udeb3 chur \u9084chur\uff0c\u4f46\u4f60\u90fd\u61c9\u8a72\u77e5\u9053\u8981\u5e7echur \ud83e\udef5\ud83c\udffd\uff01 \u6bcf\u500b\u4eba\u8a13\u7df4\u5605\u5f37\u5ea6\u90fd\u5514\u540c \ud83d\ude45\ud83c\udffd\u200d\u2642\ufe0f\uff0c\u9664\u5497\u7747\u8a13\u7df4\u5e74\u9f61\u4e4b\u5916\uff0c\u975c\u6b62\u5fc3\u8df3 \u2764\ufe0f \u540c\u57cb\u6b72\u6578 \ud83d\udc74\ud83c\udffe \u90fd\u6709\u597d\u5927\u5f71\u97ff\u3002\u4e00\u822c\u569f\u8b1b\uff0cKarvonen \u516c\u5f0f\u4fc2\u6bd4\u8f03\u5e38\u7528\u5605\u516c\u5f0f\u53bb\u8a08\u7b97\u904b\u52d5\u5f37\u5ea6\u3002
\u5047\u8a2d\u4f60\u4fc2\u4e00\u4f4d30\u6b72\u5605\u6210\u5e74\u4eba\uff0c\u975c\u6b62\u5fc3\u8df3\u4fc270bpm \uff0c\u8a13\u7df4\u5340\u9593\u4fc260-80% HRR\u3002

1\ufe0f\u20e3 Karvonen Method : [(220-30) – 70] x 0.6\u81f30.8 + 70 = \u2728 142 – 166bpm \u2728

\u26bd \u76f8\u4fe1\u5927\u5bb6\u90fd\u807d\u904e\u4e73\u9178\u5462\u6a23\u5622\u3002\u7576\u904b\u52d5\u5f37\u5ea6\u8d8a\u9ad8\u5605\u6642\u5019\uff0c\u4e73\u9178\u5f62\u6210\u5605\u901f\u5ea6\u5c31\u6703\u8d8a\u5feb\uff0c\u800c\u4e73\u9178\u5605\u7a4d\u805a\u6703\u9020\u6210\u75b2\u52de\u611f \ud83d\ude15\uff0c\u5f71\u97ff\u904b\u52d5\u8868\u73fe \ud83d\ude2d\u3002\u6bcf\u500b\u4eba\u6e05\u9664\u4e73\u9178\u5605\u901f\u5ea6\u90fd\u5514\u540c\uff0c\u6e05\u9664\u901f\u5ea6\u5feb\u5605\u4eba\u53ef\u4ee5\u627f\u53d7\u591a\u5572\u4e73\u9178\uff0c\u6709\u66f4\u5f37\u904b\u52d5\u8868\u73fe\u3002\u4e73\u9178\u95be\u503c\u5206\u70ba\u4e09\u500b\u968e\u6bb5\uff0c\u5206\u5225\u70ba \u4f4e\u3001\u4e2d\u3001\u9ad8\u5f37\u5ea6\u904b\u52d5\u6642\u8eab\u9ad4\u53bb\u9664\u4e73\u9178\u7684\u53cd\u61c9\u3002\u503c\u5f97\u7559\u610f\u5605\u4fc2LT2 \ud83d\udccc\uff0c\u5462\u500b\u4fc2\u6211\u54cb\u8eab\u9ad4\u88fd\u9020\u4e73\u9178\u540c\u57cb\u53bb\u9664\u4e73\u9178\u4fc2\u5747\u7b49\u5605\u5f37\u5ea6 \ud83d\udff0\u3002\u901a\u904e\u8a13\u7df4\uff0c\u6211\u54cb\u53ef\u4ee5\u63d0\u5347\u5462\u500b\u6578\u503c \u2b06\ufe0f\uff0c\u4e0b\u6b21\u8dd1\u76f8\u540c\u5f37\u5ea6\u5605\u6642\u5019\u6703\u5187\u5481\u75b2\u52de \ud83d\ude07\u3002<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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VO2 \/ Lactate Threshold<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u26bd \u76f8\u4fe1\u5927\u5bb6\u90fd\u807d\u904e\u4e73\u9178\u5462\u6a23\u5622\u3002\u7576\u904b\u52d5\u5f37\u5ea6\u8d8a\u9ad8\u5605\u6642\u5019\uff0c\u4e73\u9178\u5f62\u6210\u5605\u901f\u5ea6\u5c31\u6703\u8d8a\u5feb\uff0c\u800c\u4e73\u9178\u5605\u7a4d\u805a\u6703\u9020\u6210\u75b2\u52de\u611f \ud83d\ude15\uff0c\u5f71\u97ff\u904b\u52d5\u8868\u73fe \ud83d\ude2d\u3002\u6bcf\u500b\u4eba\u6e05\u9664\u4e73\u9178\u5605\u901f\u5ea6\u90fd\u5514\u540c\uff0c\u6e05\u9664\u901f\u5ea6\u5feb\u5605\u4eba\u53ef\u4ee5\u627f\u53d7\u591a\u5572\u4e73\u9178\uff0c\u6709\u66f4\u5f37\u904b\u52d5\u8868\u73fe\u3002\u4e73\u9178\u95be\u503c\u5206\u70ba\u4e09\u500b\u968e\u6bb5\uff0c\u5206\u5225\u70ba \u4f4e\u3001\u4e2d\u3001\u9ad8\u5f37\u5ea6\u904b\u52d5\u6642\u8eab\u9ad4\u53bb\u9664\u4e73\u9178\u7684\u53cd\u61c9\u3002\u503c\u5f97\u7559\u610f\u5605\u4fc2LT2 \ud83d\udccc\uff0c\u5462\u500b\u4fc2\u6211\u54cb\u8eab\u9ad4\u88fd\u9020\u4e73\u9178\u540c\u57cb\u53bb\u9664\u4e73\u9178\u4fc2\u5747\u7b49\u5605\u5f37\u5ea6 \ud83d\udff0\u3002\u901a\u904e\u8a13\u7df4\uff0c\u6211\u54cb\u53ef\u4ee5\u63d0\u5347\u5462\u500b\u6578\u503c \u2b06\ufe0f\uff0c\u4e0b\u6b21\u8dd1\u76f8\u540c\u5f37\u5ea6\u5605\u6642\u5019\u6703\u5187\u5481\u75b2\u52de \ud83d\ude07\u3002<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t

\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\ud83d\udcad \u8b1b\u5497\u5481\u591a\u904b\u52d5\u79d1\u5b78\u5605\u80cc\u666f\uff0c\u4fc2\u54aa\u5fc3\u90c1\u90c1\uff1f\u60f3\u64cd\u8ad7\u5413\u8fd4\u5de5\u53c8\u6015\u5187\u6642\u9593\uff1f HIIT\u5e6b\u5230\u4f60 \ud83e\udef4\ud83c\udffe\u3002

\ud83d\udc68\ud83c\udffd\u200d\ud83d\udcbc \u5c0d\u65bc\u53ef\u80fd\u5e73\u6642\u5c11\u63a5\u89f8\u904b\u52d5\u5605\u4f60\uff0cHIIT\u7d55\u5c0d\u4fc2\u6709\u597d\u5927\u5e6b\u52a9\uff0c\u5168\u7a0b\u5927\u7d04\u534a\u500b\u9418\u4e4b\u5167\uff0c\u9069\u5408\u8fd4\u5de5\u5fd9\u788c\u5605\u90fd\u5e02\u4eba\u3002\u4ee5\u4e0b\u4fc2\u4e00\u5572\u91cd\u9ede\u3002
\u2b50\ufe0f 90-100% \u6700\u9ad8\u651d\u6c27\u91cf(VO2max) \/ \u5fc3\u8df3\u7387\u63a5\u8fd1\u6700\u5927\u503c
\u2b50\ufe0f work rest ratio \u75311:5 \u81f3 1:2\uff0c\u537330\u79d2\u904b\u52d5\u5f8c\u4fbf1\u5206\u9418\u4f11\u606f<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u26f9\ud83c\udffd \u800c\u5e73\u6642\u6709\u64cd\u958b\u5605\u4f60\uff0c\u5c24\u5176\u662f\u4f60\u73a9\u958b\u5605\u904b\u52d5\u4fc2\u6d89\u53ca\u4f86\u56de\u8dd1\uff0c\u8010\u529b\u540c\u7206\u767c\u529b\u5404\u4e00\u534a\u5605\u6642\u5019\uff0c\u9593\u9694\u8a13\u7df4\u53ef\u4ee5\u63d0\u5347\u4f60\u5605\u9ad4\u80fd\u3002\u4ee5\u4e0b\u4fc2\u4e00\u5572\u91cd\u9ede\u3002
\u2b50\ufe0f 85-95% \u6700\u9ad8\u651d\u6c27\u91cf(VO2max)\uff0c\u5f37\u5ea6\u63a5\u8fd1VO2 Max
\u2b50\ufe0f work rest\u6bd4\u4f8b 1:1\uff0c\u5373\u4fc23\u5206\u9418\u885d\u523a\u8dd1\u5f8c\u67093\u5206\u9418\u4f11\u606f<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\ud83c\udfc3\ud83c\udffd\u200d\u2640\ufe0f \u5982\u679c\u4f60\u4fc2\u73a9\u958b\u9577\u8dd1\u6216\u8005\u55ae\u8eca\u5462\u4e00\u985e\u6301\u7e8c\u6027\u5e36\u6c27\u904b\u52d5\uff0c\u53ef\u4ee5\u8a66\u5413\u591a\u5572\u7bc0\u594f\u8a13\u7df4\u3002\u4ee5\u4e0b\u4fc2\u4e00\u5572\u904b\u52d5\u91cd\u9ede\u3002
\u2b50\ufe0f \u4e00\u822c\u6210\u5e74\u4eba\u58eb : 50-60% \u6700\u9ad8\u651d\u6c27\u91cf(VO2max)
\u2b50 \u6709\u9577\u671f\u8a13\u7df4\u7d93\u9a57 \/ \u904b\u52d5\u54e1 : 70-80% \u6700\u9ad8\u651d\u6c27\u91cf(VO2max)
\u2b50\ufe0f \u901f\u5ea6\u61c9\u8f15\u5fae\u9ad8\u65bc\u6bd4\u8cfd\u901f\u5ea6
\u2b50\ufe0f \u6bcf\u6b21\u7d0430\u5206\u9418\uff0c\u53ef\u914d\u5408\u9593\u9694\u6216\u9577\u8ddd\u96e2\u8a13\u7df4<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t
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\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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** \u7747\u8fd4\u5916\u570b\u505a\u5605\u7814\u7a76\uff0c \u4f62\u5730\u767c\u73fe short work interval (\u226430 s), low-volume (\u22645 min) and short-term (\u22644 weeks) HIIT \u5df2\u7d93\u53ef\u4ee5\u63d0\u5347 VO2max. \u4f46\u4fc2\u5982\u679c\u4f60\u6642\u9593\u8a31\u53ef\u5605\u8a71\uff0c long-interval (\u2265 2 min), highvolume (\u226515 min) and moderate to long-term (\u22654\u201312 weeks) \u6703\u4fc2\u4e00\u500b\u6bd4\u8f03\u63a8\u85a6\u5605\u8a13\u7df4\u5f37\u5ea6 !<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\u63a8\u85a6\u5ef7\u4f38\u95b1\u8b80\uff1a<\/p>\n

    \n
  1. \u00a0\u9031\u671f\u5316\u8a13\u7df4<\/a><\/li>\n
  2. \u6700\u5927\u808c\u529b\u6e2c\u8a66<\/a><\/li>\n<\/ol>\n

    \u6309\u6b64\u700f\u89bd\u6240\u6709\u6587\u7ae0<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

    \n\t\t\t\t
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    \n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    References:\u00a0<\/p>\n

    Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.

    Wen, D., Utesch, T., Wu, J., Robertson, S., Liu, J., Hu, G., & Chen, H. (2019). Effects of different protocols of high intensity interval training for VO2max improvements in adults: A meta-analysis of randomised controlled trials. Journal of science and medicine in sport, 22(8), 941-947.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

    \n\t\t\t\t
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    \n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\u56de\u5230\u4e3b\u9801<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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    \n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\u7acb\u5373\u9810\u7d04<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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