每天跑步三公里算锻炼吗 每天跑步三公里，能达到减肥锻炼的效果吗？
\u6bcf\u5929\u8dd1\u6b65\u4e09\u516c\u91cc\uff0c\u80fd\u8fbe\u5230\u953b\u70bc\u7684\u6548\u679c\u5417\uff1f\u6bcf\u5929\u8dd1\u6b653\u516c\u91cc\uff0c\u80fd\u8fbe\u5230\u953b\u70bc\u6548\u679c\u5417\uff1f\u4e0d\u5047\u601d\u7d22\u5730\u8bf4\uff1a\u80fd\uff01\u4f46\u4ec0\u4e48\u624d\u662f\u201c\u953b\u70bc\u6548\u679c\u201d\u5462\uff1f\u4e0d\u641e\u6e05\u695a\u8fd9\u4e2a\u95ee\u9898\uff0c\u521a\u624d\u8fd9\u4e2a\u56de\u7b54\u5c31\u5c06\u662f\u7a7a\u4e2d\u697c\u9601\u3002
\u4ec0\u4e48\u624d\u662f\u201c\u953b\u70bc\u6548\u679c\u201d\uff1f\u6211\u4eec\u666e\u901a\u4eba\u8bf4\u7684\u953b\u70bc\u6548\u679c\uff0c\u5b9e\u9645\u4e0a\u662f\u6307\u6700\u521d\u9884\u60f3\u6216\u8bbe\u5b9a\u7684\u953b\u70bc\u76ee\u6807\u662f\u5426\u5b9e\u73b0\u4e86\uff0c\u6216\u8005\u8bf4\u5728\u591a\u5927\u7a0b\u5ea6\u4e0a\u5b9e\u73b0\u3002\u800c\u953b\u70bc\u76ee\u6807\u6839\u636e\u6bcf\u4e2a\u4eba\u7684\u60c5\u51b5\uff0c\u90fd\u4f1a\u4e0d\u4e00\u6837\u3002\u8fd9\u91cc\u5217\u4e3e\u51e0\u79cd\u6700\u5e38\u89c1\u7684\u8dd1\u6b65\u8005\u7684\u953b\u70bc\u76ee\u6807\uff1a
\uff081\uff09\u8d85\u91cd\u6216\u80a5\u80d6\u8005\uff0c\u60f3\u8981\u901a\u8fc7\u8dd1\u6b65\u51cf\u80a5\uff0c\u83b7\u5f97\u82d7\u6761\u7684\u8eab\u6750\uff1b
\uff082\uff09\u4f53\u91cd\u6b63\u5e38\u8005\uff0c\u5e0c\u671b\u901a\u8fc7\u8dd1\u6b65\u4fdd\u6301\u82d7\u6761\u7684\u8eab\u4f53\uff1b
\uff083\uff09\u53ea\u662f\u60f3\u957f\u671f\u4fdd\u6301\u5065\u5eb7\u7684\u72b6\u6001\uff0c\u5c11\u4e00\u4e9b\u5934\u75db\u8111\u70ed\uff1b
\uff084\uff09\u8d44\u6df1\u957f\u8dd1\u8005\uff0c\u5e0c\u671b\u63d0\u5347\u8dd1\u6b65\u6c34\u5e73\uff0c\u8dd1\u5f97\u8fdc\u4e00\u4e9b\u3001\u8dd1\u5f97\u5feb\u4e00\u4e9b\uff1b
\uff085\uff09\u529b\u91cf\u8bad\u7ec3\u8005\uff0c\u5e0c\u671b\u5728\u51cf\u8102\u671f\uff0c\u901a\u8fc7\u8dd1\u6b65\u8fbe\u5230\u663e\u8457\u51cf\u8102\u7684\u76ee\u7684\u3002
\u6240\u4ee5\u95ee\u9898\u6765\u4e86\uff0c\u201c\u6bcf\u5929\u8dd1\u6b653\u516c\u91cc\u201d\uff0c\u80fd\u591f\u5b9e\u73b0\u4e0a\u8ff0\u76ee\u6807\u6216\u8fbe\u5230\u76f8\u5e94\u7684\u953b\u70bc\u6548\u679c\u5417\uff1f
\u7b2c1\u79cd\u60c5\u51b5\uff1a\u60f3\u51cf\u80a5\uff0c\u6bcf\u5929\u8dd1\u6b653\u516c\u91cc\uff0c\u884c\u5417\uff1f\u5982\u679c\u4f60\u662f\u8fd0\u52a8\u65b0\u624b\uff0c\u9996\u5148\u9762\u4e34\u7684\u662f\u201c\u4f60\u662f\u5426\u8dd1\u5f97\u52a83\u516c\u91cc\u201d\u7684\u95ee\u9898\u3002\u7b54\u6848\u662f\uff0c\u5927\u591a\u6570\u4eba\u8dd1\u4e0d\u52a8\u3002\u60f3\u60f3\u5b66\u751f\u65f6\u4ee3\uff0c\u8dd11000\u7c73\u7684\u7a98\u8feb\u3002\u518d\u60f3\u60f3\u4eba\u5230\u4e2d\u5e74\u540e\uff0c\u633a\u7740\u5927\u809a\u8169\u5374\u60f3\u8dd13\u516c\u91cc\uff0c\u4f60\u89c9\u5f97\u8dd1\u5b8c\u7684\u6982\u7387\u6709\u591a\u5927\uff1f
\u8fd0\u52a8\u65b0\u624b\u7684\u7406\u6027\u505a\u6cd5\u662f\uff0c\u4ece\u9002\u5408\u81ea\u5df1\u7684\u8dd1\u91cf\u3001\u914d\u901f\u548c\u8fd0\u52a8\u9891\u7387\u5165\u624b\uff0c\u5faa\u5e8f\u6e10\u8fdb\u63d0\u5347\u8dd1\u6b65\u6c34\u5e73\u3002\u5f53\u4f60\u9010\u6b65\u8fbe\u5230\u201c\u6bcf\u5929\u8dd13\u516c\u91cc\u201d\u7684\u80fd\u529b\u65f6\uff0c\u4f60\u7684\u521d\u671f\u51cf\u80a5\u76ee\u6807\u5927\u6982\u7387\u5df2\u7ecf\u5b8c\u6210\u4e86\u3002
\u8dd1\u6b65\u51cf\u80a5\u6548\u679c\u7684\u597d\u574f\uff0c\u5e76\u4e0d\u5b8c\u5168\u53d6\u51b3\u4e8e\u4f60\u8dd1\u5f97\u6709\u591a\u52e4\u3001\u6709\u591a\u8fdc\u3001\u6709\u591a\u5feb\uff0c\u4ece\u9002\u5408\u4f60\u7684\u6c34\u5e73\u5165\u624b\uff0c\u540c\u6837\u53ef\u4ee5\u8fbe\u5230\u826f\u597d\u7684\u51cf\u80a5\u6548\u679c\uff0c\u4e0d\u7528\u5728\u4e00\u5f00\u59cb\u5c31\u6267\u7740\u5728\u4e00\u4e2a\u201c\u8131\u79bb\u5b9e\u9645\u7684\u8dd1\u6b65\u65b9\u6848\u201d\u4e0a\u3002
\u7b2c2\u79cd\u60c5\u51b5\uff1a\u4f53\u91cd\u6b63\u5e38\u8005\uff0c\u6bcf\u5929\u8dd1\u6b653\u516c\u91cc\uff0c\u6548\u679c\u597d\u4e0d\u597d\uff1f\u8fd9\u7c7b\u8dd1\u8005\uff0c\u5982\u679c\u5c06\u76ee\u6807\u5b9a\u4f4d\u201c\u4fdd\u6301\u76ee\u6807\u82d7\u6761\u6216\u6b63\u5e38\u7684\u8eab\u6750\u201d\u4e0a\uff0c\u90a3\u4e48\u201c\u6bcf\u5929\u8dd13\u516c\u91cc\u201d\u662f\u4e00\u4e2a\u4e0d\u9519\u7684\u9009\u62e9\u3002
\u4e0d\u8fc7\u8981\u6ce8\u610f\uff0c\u5982\u679c\u4f60\u662f\u4e00\u4e2a\u201c\u4f53\u91cd\u6b63\u5e38\u7684\u8fd0\u52a8\u65b0\u624b\u201d\uff0c\u4f60\u4ecd\u65e7\u5e94\u8be5\u53c2\u8003\u524d\u4e00\u79cd\u60c5\u51b5\u7684\u5efa\u8bae\uff1a\u4ece\u9002\u5408\u4f60\u7684\u8dd1\u6b65\u65b9\u6848\u5165\u624b\uff0c\u4e0d\u8981\u6267\u7740\u662f\u4e0d\u662f\u6bcf\u5929\u8dd1\u3001\u662f\u4e0d\u662f\u8981\u8dd13\u516c\u91cc\u3002
\u5982\u679c\u4f60\u5df2\u7ecf\u662f\u4e00\u4e2a\u957f\u671f\u89c4\u5f8b\u8dd1\u6b65\u953b\u70bc\u7684\u8dd1\u8005\u4e86\uff0c\u90a3\u4e48\u201c\u4e00\u6b21\u8dd13\u516c\u91cc\u201d\u5f88\u53ef\u80fd\u8fdc\u4f4e\u4e8e\u4f60\u7684\u5b9e\u9645\u8fd0\u52a8\u80fd\u529b\uff0c\u4f60\u4f1a\u89c9\u5f97\u8dd1\u5f97\u5f88\u8f7b\u677e\u3002\u90a3\u4e48\uff0c\u5b83\u7684\u6548\u679c\u4e5f\u5c31\u4ec5\u6b62\u4e8e\u201c\u4fdd\u6301\u5f53\u524d\u7684\u4f53\u578b\u72b6\u6001\u201d\uff0c\u4e0d\u4f1a\u518d\u8fdb\u4e00\u6b65\u63d0\u5347\u4f60\u7684\u8fd0\u52a8\u80fd\u529b\u3002\u56e0\u4e3a\uff0c\u8eab\u4f53\u4f1a\u5bf9\u4efb\u4f55\u8fd0\u52a8\u65b9\u6848\u8fdb\u884c\u9002\u5e94\uff0c\u4e00\u65e6\u9002\u5e94\uff0c\u8eab\u4f53\u53d8\u5316\u5c31\u9677\u5165\u505c\u6ede\u72b6\u6001\u3002
\u7b2c3\u79cd\u60c5\u51b5\uff1a\u6bcf\u5929\u8dd13\u516c\u91cc\uff0c\u80fd\u4fdd\u6301\u5065\u5eb7\u7684\u8eab\u4f53\u72b6\u6001\u5417\uff1f\u80fd\u591f\u575a\u6301\u957f\u671f\u8dd13\u516c\u91cc\u7684\u953b\u70bc\u8005\uff0c\u8eab\u4f53\u72b6\u6001\u5927\u6982\u7387\u4f1a\u597d\u4e8e\u4e0d\u953b\u70bc\u7684\u4eba\u58eb\u3002\u56e0\u6b64\uff0c\u5c31\u7b973\u516c\u91cc\u53ea\u662f\u4e00\u4e2a\u5f88\u4e0d\u8d77\u773c\u7684\u8dd1\u91cf\uff0c\u4f46\u79ef\u7d2f\u800c\u6210\u7684\u5468\u8dd1\u91cf\u3001\u6708\u8dd1\u91cf\uff0c\u5374\u8db3\u4ee5\u8ba9\u8eab\u4f53\u4fdd\u6301\u826f\u597d\u7684\u72b6\u6001\u3002
\u6240\u4ee5\uff0c\u7ecf\u5e38\u8dd1\u6b65\u953b\u70bc\u7684\u4eba\uff0c\u5c31\u7b97\u8fd0\u52a8\u5f3a\u5ea6\u5e76\u4e0d\u9ad8\u3001\u8fd0\u52a8\u65f6\u957f\u5e76\u4e0d\u957f\uff0c\u89c4\u5f8b\u8dd1\u6b65\u672c\u8eab\u5c31\u80fd\u8ba9\u4eba\u66f4\u5065\u5eb7\u3002\u8fd9\u4e9b\u953b\u70bc\u8005\u666e\u904d\u5934\u75db\u8111\u70ed\u3001\u5c0f\u6bdb\u5c0f\u75c5\u7684\u66f4\u5c11\uff0c\u800c\u4e14\u7761\u7720\u8d28\u91cf\u548c\u80c3\u53e3\u4e5f\u4e0d\u9519\u3002\u8fd9\u4e9b\u90fd\u662f\u957f\u671f\u8dd1\u6b65\u953b\u70bc\u5e26\u6765\u7684\u597d\u5904\u3002
\u7b2c4\u79cd\u60c5\u51b5\uff1a\u6bcf\u5929\u8dd13\u516c\u91cc\uff0c\u80fd\u63d0\u5347\u8d44\u6df1\u957f\u8dd1\u8005\u7684\u8dd1\u6b65\u6c34\u5e73\u5417\uff1f\u5982\u679c\u8fd93\u516c\u91cc\u53ea\u662f\u91c7\u53d6\u6ce2\u6f9c\u4e0d\u60ca\u7684\u5747\u901f\u8dd1\uff0c\u8dd1\u6b65\u8005\u5f88\u8f7b\u677e\uff0c\u90a3\u4e48\u5c31\u53ef\u4ee5\u5f88\u80af\u5b9a\u5730\u8bf4\uff1a\u8fd9\u79cd3\u516c\u91cc\u8dd1\uff0c\u5bf9\u4e8e\u63d0\u5347\u8d44\u6df1\u8dd1\u8005\u7684\u8dd1\u6b65\u6c34\u5e73\uff0c\u6beb\u65e0\u5e2e\u52a9\u3002\u9053\u7406\u5f88\u7b80\u5355\uff0c\u524d\u9762\u5df2\u7ecf\u8bf4\u8fc7\uff1a3\u516c\u91cc\u8dd1\uff0c\u8fdc\u4f4e\u4e8e\u8d44\u6df1\u8dd1\u8005\u7684\u6b63\u5e38\u8bad\u7ec3\u6c34\u5e73\u3002
\u4f46\u5982\u679c\u8d44\u6df1\u8dd1\u8005\u5c06\u201c3\u516c\u91cc\u8dd1\u201d\u8bbe\u8ba1\u6210\u9ad8\u5f3a\u5ea6\u95f4\u6b47\u8fd0\u52a8\u7684\u6a21\u5f0f\uff08HIIT\uff09\uff0c\u90a3\u4e48\u5c31\u53ef\u4ee5\u5728\u63d0\u5347\u5fc3\u80ba\u80fd\u529b\u6216\u8005\u4fc3\u8fdb\u71c3\u8102\u65b9\u9762\uff0c\u5f88\u6709\u5e2e\u52a9\u3002
\u7b2c5\u79cd\u60c5\u51b5\uff1a3\u516c\u91cc\u8dd1\uff0c\u80fd\u5e2e\u52a9\u529b\u91cf\u8bad\u7ec3\u8005\u51cf\u8102\u5417\uff1f\u53ef\u4ee5\u5f88\u80af\u5b9a\u5730\u56de\u7b54\uff1a\u80fd\u3002\u529b\u91cf\u8bad\u7ec3\u8005\u5728\u51cf\u8102\u671f\u5f80\u5f80\u91c7\u53d6\u4e0b\u9762\u4e24\u79cd\u505a\u6cd5\uff1a
\uff081\uff09\u5728\u529b\u91cf\u8bad\u7ec3\u7ed3\u675f\u540e\uff0c\u5728\u8dd1\u6b65\u673a\u4e0a\u63a5\u7740\u8fdb\u884c\u6162\u8dd1\u953b\u70bc\u3002\u8fd9\u79cd\u201c\u529b\u91cf\u52a0\u6709\u6c27\u201d\u7684\u953b\u70bc\u65b9\u5f0f\uff0c\u662f\u516c\u8ba4\u7684\u6700\u6709\u6548\u7684\u51cf\u8102\u65b9\u5f0f\u4e4b\u4e00\u30023\u516c\u91cc\u6162\u8dd1\uff0c\u529b\u91cf\u8bad\u7ec3\u8005\u5927\u81f4\u4f1a\u7528\u65f615\u81f320\u5206\u949f\u5de6\u53f3\u3002\u6709\u4e9b\u529b\u91cf\u8bad\u7ec3\u8005\uff0c\u5219\u76f4\u63a5\u6539\u53d8\u5feb\u8d70\u6216\u8d70\u722c\u5761\u8d70\uff0c\u4e5f\u90fd\u80fd\u8fbe\u5230\u9ad8\u6548\u71c3\u8102\u7684\u76ee\u7684\u3002
\uff082\uff09\u5728\u51cf\u8102\u671f\u7684\u6bcf\u4e2a\u8bad\u7ec3\u65e5\uff0c\u5355\u72ec\u5b89\u6392\u8dd1\u6b65\u4e4b\u7c7b\u7684\u6709\u6c27\u8fd0\u52a8\uff0c\u6bd4\u59823\u516c\u91cc\u8dd1\u30013\u516c\u91cc\u5feb\u8d70\u30013\u516c\u91cc\u722c\u30013\u516c\u91cc\u5212\u8239\u30013\u516c\u91cc\u692d\u5706\u673a\u7b49\uff0c\u4e5f\u90fd\u53ef\u4ee5\u589e\u52a0\u70ed\u91cf\u6d88\u8017\u3002
\u4ece\u4e0a\u8ff0\u8ba8\u8bba\u53ef\u4ee5\u770b\u51fa\uff0c\u201c\u6bcf\u5929\u8dd13\u516c\u91cc\u201d\u953b\u70bc\u6548\u679c\u597d\u4e0d\u597d\uff0c\u5e76\u6ca1\u6709\u4e00\u4e2a\u7edd\u5bf9\u7684\u7b54\u6848\u3002\u6bcf\u4e2a\u4eba\u7684\u60c5\u51b5\u4e0d\u540c\uff0c\u953b\u70bc\u76ee\u6807\u4e0d\u540c\uff0c\u8bad\u7ec3\u65b9\u6848\u4e0d\u540c\uff0c\u5c31\u4f1a\u4ea7\u751f\u4e0d\u540c\u7684\u7ed3\u679c\u3002\u8bbe\u5b9a\u597d\u4f60\u7684\u76ee\u6807\uff0c\u91c7\u53d6\u9002\u5408\u81ea\u5df1\u7684\u65b9\u6848\uff0c\u624d\u662f\u83b7\u5f97\u826f\u597d\u953b\u70bc\u6548\u679c\u7684\u4e0d\u4e8c\u6cd5\u95e8\uff01
\u6bcf\u5929\u8dd1\u6b653km\uff0c\u4f1a\u6709\u4e00\u4e9b\u953b\u70bc\u6548\u679c\u3002\u4f46\u6548\u679c\u4e0d\u592a\u5927\uff0c\u5efa\u8bae\u5ef6\u957f\u8dd1\u6b65\u65f6\u95f4\u3002
\u8dd1\u6b65\u6709\u6ca1\u6709\u953b\u70bc\u6548\u679c\uff0c\u6700\u597d\u6309\u7167\u65f6\u95f4\u6765\u770b\uff0c\u56e0\u4e3a\u6bcf\u4e2a\u4eba\u7684\u5e73\u5747\u914d\u901f\u4f1a\u6709\u6240\u4e0d\u540c\u3002
\u6bcf\u6b21\u8dd1\u6b653km\uff0c\u5982\u679c\u5e73\u5747\u914d\u901f8\u203200\u2033\u7684\u8bdd\uff0c\u7528\u65f6\u572824\u5206\u949f\u3002\u5982\u679c6\u203200\u2033\uff0c\u7528\u65f6\u5219\u4e3a18\u5206\u949f\u3002\u8fd93\u339e\u7684\u7528\u65f6\u5c31\u663e\u5f97\u6709\u4e9b\u77ed\u4e86\u3002
\u4e3a\u4ec0\u4e48\u8fd9\u4e48\u8bf4\uff1f
\u6211\u4eec\u628a\u6709\u6c27\u6162\u8dd1\u6574\u4e2a\u8fc7\u7a0b\u5206\u4e3a\u4e09\u4e2a\u9636\u6bb5\u3002\u5373\u70ed\u8eab\u8dd1\u9636\u6bb5\uff0c\u6709\u6c27\u953b\u70bc\u9636\u6bb5\u4ee5\u53ca\u8dd1\u6b65\u7ed3\u675f\u9636\u6bb5\u3002
\u5bf9\u8eab\u4f53\u6700\u5177\u953b\u70bc\u610f\u4e49\u7684\u662f\u6709\u6c27\u953b\u70bc\u9636\u6bb5\uff0c\u8fd9\u662f\u6211\u4eec\u6700\u60f3\u8981\u7684\u9636\u6bb5\uff0c\u4e5f\u662f\u6211\u4eec\u4e4b\u6240\u4ee5\u8dd1\u6b65\u7684\u76ee\u6807\u9636\u6bb5\u3002\u56e0\u4e3a\u5728\u8fd9\u4e2a\u9636\u6bb5\uff0c\u5fc3\u7387\u4f1a\u6301\u7eed\u7a33\u5b9a\u5728\u6709\u6c27\u5fc3\u7387\u533a\u95f4\u4ee5\u5185\u3002\u6b64\u65f6\u7684\u8fd0\u52a8\u5f3a\u5ea6\u4e0d\u5927\u4e0d\u5c0f\uff0c\u4f1a\u5728\u4e0d\u4f24\u5bb3\u8eab\u4f53\uff0c\u4e0d\u5f71\u54cd\u6062\u590d\u7684\u60c5\u51b5\u4e0b\uff0c\u5bf9\u8eab\u4f53\u8fdb\u884c\u5168\u65b9\u4f4d\u7684\u953b\u70bc\u3002
\u4e0d\u8fc7\u6709\u6c27\u953b\u70bc\u9636\u6bb5\u662f\u6392\u5728\u70ed\u8eab\u8dd1\u9636\u6bb5\u4e4b\u540e\u7684\uff0c\u5b83\u5fc5\u987b\u8981\u8de8\u8fc7\u70ed\u8eab\u8dd1\u8fd9\u9053\u574e\u3002
\u70ed\u8eab\u8dd1\u6240\u8d77\u5230\u7684\u4f5c\u7528\u5c31\u662f\u5524\u9192\u8eab\u4f53\uff0c\u6fc0\u6d3b\u6211\u4eec\u7684\u8fd0\u52a8\u7cfb\u7edf\uff0c\u4f7f\u5404\u4e2a\u8fd0\u52a8\u5355\u5143\u90fd\u80fd\u6b63\u5e38\u8fd0\u8f6c\u8d77\u6765\u3002\u8fd9\u5c31\u76f8\u5f53\u4e8e\u5f00\u8f66\u524d\u7ed9\u53d1\u52a8\u673a\u8fdb\u884c\u9884\u70ed\u3002
\u70ed\u8eab\u8dd1\u9636\u6bb5\u7531\u4e8e\u662f\u51b7\u8eab\u542f\u52a8\uff0c\u6211\u4eec\u7684\u5fc3\u7387\u4f1a \u975e\u5e38\u4e0d\u7a33\u5b9a\u4e14\u6ce2\u52a8\u5927\uff0c\u8fd9\u4e00\u9636\u6bb5\u7684\u953b\u70bc\u6548\u679c\u5fae\u4e4e\u5176\u5fae\u3002
\u800c\u4e00\u65e6\u8fc7\u4e86\u70ed\u8eab\u8dd1\u9636\u6bb5\uff0c\u8fd0\u52a8\u7cfb\u7edf\u5df2\u7ecf\u6b63\u5e38\u8fd0\u4f5c\u8d77\u6765\u3002\u5fc3\u7387\u5c31\u4f1a\u53d8\u5f97\u7a33\u5b9a\u4e14\u80fd\u591f\u88ab\u7262\u7262\u7684\u63a7\u5236\u5728\u6709\u6c27\u5fc3\u7387\u533a\u95f4\u4ee5\u5185\u3002
\u8fd9\u65f6\uff0c\u6709\u6c27\u6162\u8dd1\u5bf9\u8eab\u4f53\u7684\u9ad8\u6548\u953b\u70bc\u5c31\u5f00\u59cb\u4e86\u3002
\u70ed\u8eab\u8dd1\u9636\u6bb5\u6240\u9700\u65f6\u95f4\u56e0\u4eba\u800c\u5f02\uff0c\u5927\u591a\u6570\u4eba\u4f1a\u5728 15~20\u5206\u949f\u4ee5\u5185\u3002
\u663e\u7136\uff0c\u5982\u679c\u4f60\u6bcf\u6b21\u8dd1\u6b65\u53ea\u8dd13km\uff0c\u4f60\u5f97\u5230\u7684\u8bad\u7ec3\u6548\u679c\u5c31\u4e0d\u4f1a\u592a\u7406\u60f3\u3002
\u6240\u4ee5\u5efa\u8bae\u4f60\u548c\u6211\u4eec\u4e00\u6837\uff0c\u5ef6\u957f\u8dd1\u6b65\u65f6\u95f4\u81f3 40~60\u5206\u949f\u3002\u8fd9\u6837\uff0c\u4f60\u6bcf\u6b21\u6162\u8dd1\u5c31\u80fd\u591f\u5f97\u523030\u5206\u949f\u5de6\u53f3\u7684\u9ad8\u6548\u953b\u70bc\u65f6\u95f4\uff0c\u8fd9\u5c31\u5b8c\u7f8e\u4e86\u3002
\u4f5c\u4e3a\u65b0\u624b\u6765\u8bf4\uff0c\u524d\u671f\u4f1a\u6709\u4e00\u4e2a\u798f\u5229\u671f\uff0c\u5927\u7ea6\u6301\u7eed\u4e00\u5468\u5de6\u53f3\u7684\u65f6\u95f4\u3002\u5728\u8fd9\u6bb5\u65f6\u95f4\u6bcf\u6b21\u8dd13km\uff0c\u4f60\u7684\u8fdb\u6b65\u4f1a\u5f88\u5927\uff0c\u8fc7\u4e86\u8fd9\u6bb5\u65f6\u95f4\uff0c\u4f60\u5c31\u5f97\u9002\u5f53\u7684\u5ef6\u957f\u8dd1\u6b65\u65f6\u95f4\u4e86\uff0c\u4e0d\u80fd\u518d\u6bcf\u5929\u8dd13km\u4e86\u3002
跑步的好处
通过跑步可以提高肺活量，增强心脏的储备功能，提高人体的免疫力，达到强身健体的目的。
跑步过程中会集中许多注意力在跑步以及周边的风景上面，从而使人心情放松，心情舒畅，改善睡眠，从而达到健康的身心状态。
因为跑步会排汗，而身体在排汗液的时候，一些在皮肤底下的杂质也会被排出来，进而清洁了皮肤的毛孔，让皮肤看起来更加晶莹有亮度和光泽。
绛旓細1.姣忓ぉ璺戞涓夊叕閲岀畻閿荤偧銆2.鍥犱负姣忓ぉ鍧氭寔3000绫崇殑璺戞璺濈锛岃韩浣撶礌璐ㄨ偗瀹氫細鍙樺己锛屼綋鍔涗篃浼氬彉寰楁洿鍔犲厖娌涳紝绮剧鍔涗細鍙樺緱鏇村姞涓扮泩銆3.涓斿鏋滅洰鐨勬槸涓轰簡鍋ヨ韩锛岄偅璁粌閲忓凡缁忚秴杩囧叏鍥90%浠ヤ笂鐨勪汉浜嗐
绛旓細姣忓ぉ璺戞涓夊叕閲岀畻閿荤偧銆傞敾鐐兼槸鎸囧埄鐢ㄨ鍒掓с佺粨鏋勬у強閲嶅鎬х殑鑲綋娲诲姩鏉ユ彁楂樹竴涓垨澶氫釜韬綋閮ㄤ綅鐨勫仴搴风姸鍐电殑浣撳姏娲诲姩銆傛澶栵紝閿荤偧涔熷寘鎷氳繃浣撹偛杩愬姩浣胯韩浣撳己澹紝鍩瑰吇鍕囨暍銆佹満鏅哄拰缁存姢闆嗕綋鍒╃泭绛夊搧寰枫傝岃窇姝ユ槸鏃ュ父鐨勪綋鑲查敾鐐兼柟娉曪紝鏄湁姘у懠鍚哥殑鏈夋晥杩愬姩鏂瑰紡銆傝窇姝ユ槸鎸囬檰鐢熷姩鐗╀娇鐢ㄨ冻閮ㄧЩ鍔紝鍦ㄨ繍鍔ㄤ笂瀹氫箟涓...
绛旓細1. 鍧氭寔姣忓ぉ璺戞涓夊叕閲屽彲浠ョ畻浣滄槸涓绉嶉敾鐐銆2. 姣忓ぉ鍧氭寔璺戜笁鍏噷锛屽彲浠ユ樉钁楁彁楂樿韩浣撶礌璐紝澧炲己浣撳姏锛屼娇绮剧鐘舵佹洿鍔犻ケ婊°3. 濡傛灉鐩爣鏄仴韬紝杩欐牱鐨勮繍鍔ㄩ噺宸茬粡瓒呰繃浜嗘垜鍥界粷澶у鏁颁汉銆
绛旓細绗3绉嶆儏鍐碉細姣忓ぉ璺3鍏噷锛岃兘淇濇寔鍋ュ悍鐨勮韩浣撶姸鎬佸悧锛鑳藉鍧氭寔闀挎湡璺3鍏噷鐨勯敾鐐艰咃紝韬綋鐘舵佸ぇ姒傜巼浼氬ソ浜庝笉閿荤偧鐨勪汉澹銆傚洜姝わ紝灏辩畻3鍏噷鍙槸涓涓緢涓嶈捣鐪肩殑璺戦噺锛屼絾绉疮鑰屾垚鐨勫懆璺戦噺銆佹湀璺戦噺锛屽嵈瓒充互璁╄韩浣撲繚鎸佽壇濂界殑鐘舵併傛墍浠ワ紝缁忓父璺戞閿荤偧鐨勪汉锛屽氨绠楄繍鍔ㄥ己搴﹀苟涓嶉珮銆佽繍鍔ㄦ椂闀垮苟涓嶉暱锛岃寰嬭窇姝ユ湰...
绛旓細姣忓ぉ鍧氭寔璺戞涓夊叕閲岋紝鏃犵枒鏄閿荤偧鐨勪竴绉嶇Н鏋佹姇鍏銆傝繖涓棩甯歌繍鍔ㄩ噺瀵逛簬鎻愬崌韬綋绱犺川鏋佸叿鏁堟灉锛岃兘澶熷寮轰綋鑳斤紝鎻愬崌绮剧娲诲姏銆傚疄闄呬笂锛岃繖涓繍鍔ㄥ己搴﹀凡缁忚秴杩囦簡鍏ㄥ浗澶ч儴鍒嗕汉鐨勫仴韬鍒掋傝窇姝ョ殑鐩婂浼楀锛屽畠鑳藉鎻愬崌鑲烘椿閲忥紝寮哄寲蹇冭剰鍔熻兘锛屽寮哄厤鐤姏锛岀洿鎺ユ湇鍔′簬鍋ュ悍浣撻瓌鐨勫閫犮傚湪璺戞鐨勮繃绋嬩腑锛屼汉浠笉浠呰兘閿荤偧韬綋...
绛旓細浜哄埌涓勾涔嬪悗韬綋瀹规槗鍙戠锛岃繘琛璺戞閿荤偧鍙互鎺у埗浣撳瀷锛屽彟澶栬繕鑳戒績杩涢楠间箣闂寸殑鎾炲嚮锛屼娇楠ㄩ鍙樺緱鏇村姞鍧氱‖锛岄槻姝㈠嚭鐜伴璐ㄧ枏鏉剧殑鐜拌薄銆傚彟澶栵紝缁忓父鎬х殑杩涜璺戞鍙互浣块楠间繚鎸佸仴搴凤紝浣胯倢鑲変骇鐢熶竴浜杩愬姩璁板繂锛岄槻姝㈣倢鑲夎悗缂╋紝杩欐牱瀵硅韩浣撲篃鏄緢濂界殑銆傜涓変釜濂藉鏄彁楂樺厤鐤姏銆佹姷鎶楃柧鐥呫備簨瀹炰笂锛岃窇姝ュ彲浠ラ檷浣庡緱涓鍜屼钩鑵...
绛旓細娌℃湁銆璺戞璁粌鏄竴椤规湁姘杩愬姩椤圭洰锛屽彲浠ュ府鐢ㄦ埛娑堣楄韩浣撳崱璺噷锛30鍒嗛挓鍙互甯敤鎴锋秷鑰200-300澶у崱鐨勭儹閲忥紝鑰屼竴鍏枻鑴傝偑鐩稿綋浜7700澶у崱鐨勭儹閲忥紝涔熷氨鏄26-35澶╁乏鍙筹紝灏辫兘娑堣楁帀1鍏枻鑴傝偑銆傞暱鏈熷潥鎸佷笅鏉ュ姞涓婇ギ椋熺鐞嗗緱褰擄紝韬潗浼氭參鎱㈢槮涓嬫潵锛岃韩涓婄殑澶氫綑璧樿倝浼氶愭笎娑堝け銆
绛旓細濡傛灉浣犱负浜閿荤偧韬綋锛2-3鍏噷閲忓お灏戯紝姝ｇ‘鐨勬槸姣忔10鍏噷宸﹀彸锛屾瘡鍛2-3娆★紝閫熷害浠ュ垰濂戒笉杈涜嫤涓哄疁锛堜竴鍠樻皵灏卞噺閫燂級銆傝韩浣撶殑鎵垮彈鑳藉姏杩滀笉鍙瘡澶2-3鍏噷锛姣忓ぉ璺5-10鍏噷閮芥病闂銆傛櫘閬嶈涓10鍏噷鏄敾鐐兼渶浣宠窛绂伙紝15鍏噷浠ヤ笂浼氫激韬綋锛屼細瀹规槗鏈夎吙鑴氬彈浼ゃ佷箯鍔涖佹垨鎰熷啋绛夊壇鎬荤敤銆杩愬姩鐨勫師鐞嗭紝灏辨槸閫傞噺...
绛旓細姣忓ぉ璺戞涓夊叕閲瀵瑰仴搴锋槸澶ф湁瑁ㄧ泭鐨勶細瀵瑰コ鎬ф潵璇达紝璺戞鍙互鐦﹁韩濉戝舰銆佺編鍖栬韩浣撶嚎鏉★紝瀵圭敺鎬ф潵璇村彲浠ュ鑲屽己韬紝瀵逛腑鑰佸勾鏉ヨ锛屽彲浠ユ敼鍠勯璐ㄧ枏鏉惧拰棰勯槻鐤剧梾锛屽鍎跨鏉ヨ鍙互寮鸿韩鍋ヤ綋銆備絾鏄渶瑕佹敞鎰忕殑鏄紝璺戞铏藉ソ锛屼竴瀹氳閫傞噺锛屽惁鍒欏彲鑳介傚緱鍏跺弽銆備竴銆佹瘡澶╄窇姝ヤ笁鍏噷鏈変粈涔堝ソ澶勮窇姝ユ槸褰撲笅姣旇緝娴佽鐨杩愬姩锛屾瘡澶...
绛旓細姣忓ぉ璺戞3km锛屼細鏈変竴浜閿荤偧鏁堟灉銆備絾鏁堟灉涓嶅お澶э紝寤鸿寤堕暱璺戞鏃堕棿銆傝窇姝ユ湁娌℃湁閿荤偧鏁堟灉锛屾渶濂芥寜鐓ф椂闂存潵鐪嬶紝鍥犱负姣忎釜浜虹殑骞冲潎閰嶉熶細鏈夋墍涓嶅悓銆傛瘡娆¤窇姝3km锛屽鏋滃钩鍧囬厤閫8鈥00鈥崇殑璇濓紝鐢ㄦ椂鍦24鍒嗛挓銆傚鏋6鈥00鈥筹紝鐢ㄦ椂鍒欎负18鍒嗛挓銆傝繖3銕炵殑鐢ㄦ椂灏辨樉寰楁湁浜涚煭浜嗐備负浠涔堣繖涔堣锛熸垜浠妸鏈夋哀鎱㈣窇鏁翠釜...
