{"id":39369,"date":"2026-08-10T09:09:00","date_gmt":"2026-08-10T01:09:00","guid":{"rendered":"https:\/\/nutrigo.hk\/hiit-training-diet-hk\/"},"modified":"2026-08-10T09:09:00","modified_gmt":"2026-08-10T01:09:00","slug":"hiit-training-diet-hk","status":"publish","type":"post","link":"https:\/\/nutrigo.hk\/en\/hiit-training-diet-hk\/","title":{"rendered":"HIIT\u8a13\u7df4\u98f2\u98df\u5b8c\u5168\u6307\u5357\uff1a\u9999\u6e2f\u5065\u8eab\u4eba\u58eb\u5fc5\u77e5\u7684\u8a13\u7df4\u524d\u5f8c\u71df\u990a\u7b56\u7565\u3001\u88dc\u7d66\u6642\u6a5f\u8207\u63d0\u5347\u7206\u767c\u529b\u98f2\u98df\u8a08\u5283"},"content":{"rendered":"<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u662f\u4ec0\u9ebc\uff1f\u70ba\u4f55\u98f2\u98df\u5982\u6b64\u95dc\u9375\uff1f<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u9ad8\u5f37\u5ea6\u9593\u6b47\u8a13\u7df4\uff08High-Intensity Interval Training\uff0cHIIT\uff09\u4ee5\u77ed\u66ab\u7684\u5168\u529b\u885d\u523a\u8207\u4f11\u606f\u4ea4\u66ff\u9032\u884c\uff0c\u80fd\u572830\u5206\u9418\u5167\u71c3\u71d2\u5927\u91cf\u5361\u8def\u91cc\uff0c\u540c\u6642\u7522\u751f\u5f37\u6548\u7684\u300c\u5f8c\u71c3\u6548\u61c9\u300d\uff08EPOC\uff09\u2014\u2014\u8a13\u7df4\u5f8c24-48\u5c0f\u6642\u8eab\u9ad4\u4ecd\u6301\u7e8c\u6d88\u8017\u66f4\u591a\u71b1\u91cf\u3002HIIT\u56e0\u9ad8\u6548\u7387\u3001\u514d\u5668\u68b0\uff0c\u6df1\u53d7\u9999\u6e2f\u5fd9\u788c\u90fd\u5e02\u4eba\u559c\u611b\u3002<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u7136\u800c\uff0cHIIT\u5c0d\u8eab\u9ad4\u7684\u4ee3\u8b1d\u9700\u6c42\u9060\u8d85\u4e00\u822c\u5e36\u6c27\u904b\u52d5\u3002\u8a13\u7df4\u4e2d\u4e3b\u8981\u4f9d\u8cf4\u7cd6\u89e3\u7cfb\u7d71\uff08\u7121\u6c27\u4ee3\u8b1d\uff09\u4f9b\u80fd\uff0c\u808c\u8089\u7cd6\u539f\u6d88\u8017\u901f\u5ea6\u662f\u4f4e\u5f37\u5ea6\u8a13\u7df4\u7684\u6578\u500d\u3002\u82e5\u98f2\u98df\u914d\u5408\u4e0d\u7576\uff0c\u8f15\u5247\u8868\u73fe\u4e0b\u6ed1\u3001\u7121\u6cd5\u5b8c\u6210\u8a13\u7df4\uff0c\u91cd\u5247\u808c\u8089\u6d41\u5931\u3001\u514d\u75ab\u529b\u4e0b\u964d\u3002\u6b63\u78ba\u7684HIIT\u98f2\u98df\u7b56\u7565\uff0c\u662f\u6700\u5927\u5316\u8a13\u7df4\u6210\u6548\u7684\u95dc\u9375\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u7684\u80fd\u91cf\u7cfb\u7d71\u8207\u5de8\u91cf\u71df\u990a\u7d20\u9700\u6c42<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u78b3\u6c34\u5316\u5408\u7269\uff1aHIIT\u7684\u4e3b\u8981\u71c3\u6599<\/h3>\n\n\n<p class=\"wp-block-paragraph\">HIIT\u4e3b\u8981\u4f7f\u7528\u7cd6\u89e3\u7cfb\u7d71\uff0c\u4ee5\u808c\u8089\u7cd6\u539f\uff08Glycogen\uff09\u4f5c\u70ba\u71c3\u6599\u3002\u78b3\u6c34\u5316\u5408\u7269\u662f\u88dc\u5145\u7cd6\u539f\u6700\u6709\u6548\u7684\u71df\u990a\u7d20\uff0c\u5728HIIT\u98f2\u98df\u4e2d\u626e\u6f14\u6700\u91cd\u8981\u89d2\u8272\u3002\u5efa\u8b70\u6bcf\u65e5\u78b3\u6c34\u651d\u53d6\u91cf\u70ba\u6bcf\u516c\u65a4\u9ad4\u91cd3-5\u514b\uff08\u8996\u8a13\u7df4\u5f37\u5ea6\u800c\u5b9a\uff09\u3002\u8a13\u7df4\u65e5\u8981\u78ba\u4fdd\u78b3\u6c34\u5145\u8db3\uff0c\u5426\u5247\u5f8c\u6bb5\u8a13\u7df4\u6703\u51fa\u73fe\u300c\u649e\u7246\u300d\u611f\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u86cb\u767d\u8cea\uff1a\u808c\u8089\u4fee\u5fa9\u8207\u589e\u9577<\/h3>\n\n\n<p class=\"wp-block-paragraph\">HIIT\u7522\u751f\u5927\u91cf\u808c\u8089\u5fae\u5275\u50b7\uff0c\u9700\u8981\u8db3\u5920\u86cb\u767d\u8cea\u9032\u884c\u4fee\u5fa9\u548c\u91cd\u5efa\u3002\u5efa\u8b70\u6bcf\u65e5\u86cb\u767d\u8cea\u651d\u53d6\u91cf\u70ba\u6bcf\u516c\u65a4\u9ad4\u91cd1.6-2.2\u514b\u3002\u86cb\u767d\u8cea\u9084\u80fd\u63d0\u5347\u98fd\u8179\u611f\uff0c\u5e6b\u52a9\u5728\u63d0\u5347\u8868\u73fe\u7684\u540c\u6642\u7dad\u6301\u7406\u60f3\u9ad4\u91cd\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u8102\u80aa\uff1a\u8377\u723e\u8499\u5e73\u8861\u8207\u6301\u4e45\u80fd\u91cf<\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u5065\u5eb7\u8102\u80aa\uff08\u5c24\u5176Omega-3\uff09\u6709\u52a9\u63a7\u5236HIIT\u5f8c\u7684\u708e\u75c7\u53cd\u61c9\uff0c\u7dad\u6301\u776a\u56fa\u916e\u7b49\u5408\u6210\u4ee3\u8b1d\u8377\u723e\u8499\u6c34\u5e73\u3002\u5efa\u8b70\u6bcf\u65e5\u8102\u80aa\u651d\u53d6\u4f54\u7e3d\u71b1\u91cf25-35%\uff0c\u4ee5\u512a\u8cea\u8102\u80aa\u4f86\u6e90\uff08\u6a44\u6b16\u6cb9\u3001\u5805\u679c\u3001\u725b\u6cb9\u679c\u3001\u6df1\u6d77\u9b5a\uff09\u70ba\u4e3b\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u524d\u98f2\u98df\u7b56\u7565<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d2-3\u5c0f\u6642\uff08\u6b63\u9910\uff09<\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u63d0\u4f9b\u6301\u4e45\u80fd\u91cf\u7684\u5747\u8861\u6b63\u9910\uff0c\u5305\u542b\u8907\u5408\u78b3\u6c34\u5316\u5408\u7269\u548c\u9069\u91cf\u86cb\u767d\u8cea\uff0c\u8102\u80aa\u91cf\u5b9c\u4f4e\uff08\u5ef6\u7de9\u6d88\u5316\u5f71\u97ff\u8a13\u7df4\uff09\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u71d5\u9ea5\u7ca5 + \u96de\u86cb + \u9999\u8549<\/li>\n<li>\u7cd9\u7c73\u98ef + \u96de\u80f8\u8089 + \u852c\u83dc<\/li>\n<li>\u5168\u9ea5\u591a\u58eb + \u541e\u62ff\u9b5a + \u756a\u8304<\/li>\n<li>\u85dc\u9ea5\u6c99\u5f8b + \u8c46\u8150\u6216\u96de\u8089<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u524d30-60\u5206\u9418\uff08\u8f15\u98df\u88dc\u7d66\uff09<\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u82e5\u8ddd\u4e0a\u4e00\u9910\u8d85\u904e3\u5c0f\u6642\uff0c\u5efa\u8b70\u88dc\u5145\u5feb\u901f\u6d88\u5316\u7684\u78b3\u6c34\u5316\u5408\u7269\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9999\u8549 1 \u6839<\/li>\n<li>\u7c73\u9905 + \u5c11\u91cf\u82b1\u751f\u91ac<\/li>\n<li>\u6930\u68d7 2-3 \u7c92<\/li>\n<li>\u904b\u52d5\u98f2\u6599\uff08\u4f4e\u7cd6\u7248\uff09\u534a\u74f6<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u6ce8\u610f\uff1a<\/strong>\u8a13\u7df4\u524d30\u5206\u9418\u5167\u907f\u514d\u5927\u91cf\u9032\u98df\uff0c\u9ad8\u8102\u80aa\u3001\u9ad8\u7e96\u7dad\u98df\u7269\u9700\u7279\u5225\u907f\u514d\uff0c\u4ee5\u9632\u8a13\u7df4\u6642\u8178\u80c3\u4e0d\u9069\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u5f8c\u98f2\u98df\u7b56\u7565\uff08\u9ec3\u91d130\u5206\u9418\uff09<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u8a13\u7df4\u5f8c30\u5206\u9418\u662f\u88dc\u5145\u7cd6\u539f\u548c\u555f\u52d5\u808c\u8089\u4fee\u5fa9\u7684\u9ec3\u91d1\u6642\u7a97\uff08Anabolic Window\uff09\u3002\u6b64\u6642\u808c\u8089\u7d30\u80de\u5c0d\u8461\u8404\u7cd6\u548c\u80fa\u57fa\u9178\u7684\u5438\u6536\u6548\u7387\u6700\u9ad8\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u7406\u60f3\u8a13\u7df4\u5f8c\u9910\u98df\u7d44\u6210<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u86cb\u767d\u8cea<\/strong>\uff1a20-40\u514b\u5feb\u901f\u6d88\u5316\u86cb\u767d\u8cea\uff08\u4e73\u6e05\u86cb\u767d\u3001\u96de\u86cb\u767d\u3001\u5e0c\u81d8\u4e73\u916a\uff09<\/li>\n<li><strong>\u78b3\u6c34<\/strong>\uff1a40-60\u514b\u7c21\u55ae\u78b3\u6c34\uff08\u767d\u98ef\u3001\u767d\u9eb5\u5305\u3001\u6c34\u679c\uff09\u88dc\u5145\u7cd6\u539f<\/li>\n<li><strong>\u8102\u80aa<\/strong>\uff1a\u6b64\u6642\u6bb5\u5b9c\u6e1b\u5c11\u8102\u80aa\uff0c\u907f\u514d\u6e1b\u6162\u86cb\u767d\u8cea\u5438\u6536<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u8a13\u7df4\u5f8c\u6700\u4f73\u6062\u5fa9\u98df\u7269\u7bc4\u4f8b<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>\u9078\u9805<\/th><th>\u86cb\u767d\u8cea<\/th><th>\u78b3\u6c34<\/th><th>\u9069\u5408\u5834\u666f<\/th><\/tr><\/thead><tbody>\n<tr><td>\u4e73\u6e05\u86cb\u767d + \u9999\u8549<\/td><td>25g<\/td><td>27g<\/td><td>\u65b9\u4fbf\u5feb\u6377\uff0c\u5065\u8eab\u5ba4\u5373\u6c96<\/td><\/tr>\n<tr><td>\u5e0c\u81d8\u4e73\u916a + \u871c\u7cd6 + \u8393\u679c<\/td><td>20g<\/td><td>30g<\/td><td>\u53e3\u611f\u4f73\uff0c\u5929\u7136\u98df\u7269\u512a\u5148<\/td><\/tr>\n<tr><td>\u96de\u86cb\u767d 3 \u96bb + \u767d\u98ef\u534a\u7897<\/td><td>18g<\/td><td>40g<\/td><td>\u50b3\u7d71\u6e2f\u5f0f\u6062\u5fa9\u9910<\/td><\/tr>\n<tr><td>\u9baa\u9b5a\u4e09\u6587\u6cbb\uff08\u5168\u9ea5\uff09<\/td><td>25g<\/td><td>35g<\/td><td>\u8fa6\u516c\u5ba4\u65cf\u4fbf\u6377\u9078\u64c7<\/td><\/tr>\n<tr><td>\u5de7\u514b\u529b\u725b\u5976\uff08\u4f4e\u8102\uff09<\/td><td>8g<\/td><td>26g<\/td><td>\u7814\u7a76\u8b49\u5be6\u6709\u6548\u7684\u6062\u5fa9\u98f2\u54c1<\/td><\/tr>\n<\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u65e5\u5b8c\u6574\u98f2\u98df\u8a08\u5283\uff08\u7bc4\u4f8b\uff09<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u4ee5\u4e0b\u4ee5\u9ad4\u91cd65\u516c\u65a4\u3001\u65e9\u4e0a7\u9ede\u9032\u884cHIIT\u8a13\u7df4\u70ba\u4f8b\uff1a<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>6:00am\uff08\u8a13\u7df4\u524d1\u5c0f\u6642\uff09<\/strong>\uff1a\u9999\u8549 1 \u6839 + \u9ed1\u5496\u5561\uff08\u63d0\u5347HIIT\u8868\u73fe\uff09<\/li>\n<li><strong>7:30am\uff08\u8a13\u7df4\u5f8c30\u5206\u9418\uff09<\/strong>\uff1a\u4e73\u6e05\u86cb\u767d\u6416\u6416\u676f + \u767d\u98ef\u534a\u7897<\/li>\n<li><strong>10:00am\uff08\u65e9\u9910\/\u7b2c\u4e00\u6b63\u9910\uff09<\/strong>\uff1a\u71d5\u9ea5\u7ca5 + 3\u96bb\u96de\u86cb + \u725b\u6cb9\u679c\u534a\u500b<\/li>\n<li><strong>1:00pm\uff08\u5348\u9910\uff09<\/strong>\uff1a\u7cd9\u7c73\u98ef\u4e00\u7897 + \u96de\u80f8\u8089150\u514b + \u5927\u91cf\u852c\u83dc<\/li>\n<li><strong>4:00pm\uff08\u4e0b\u5348\u5c0f\u98df\uff09<\/strong>\uff1a\u5e0c\u81d8\u4e73\u916a + \u8393\u679c + \u6838\u6843<\/li>\n<li><strong>7:00pm\uff08\u665a\u9910\uff09<\/strong>\uff1a\u4e09\u6587\u9b5a + \u85dc\u9ea5 + \u7092\u897f\u862d\u82b1<\/li>\n<li><strong>9:30pm\uff08\u7761\u524d\uff09<\/strong>\uff1a\u916a\u86cb\u767d\u86cb\u767d\u7c89\u6216\u4f4e\u8102\u8305\u5c4b\u829d\u58eb\uff08\u7de9\u91cb\u86cb\u767d\u4fc3\u9032\u591c\u9593\u4fee\u5fa9\uff09<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u8a13\u7df4\u88dc\u6c34\u7b56\u7565<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">HIIT\u6c57\u91cf\u6975\u5927\uff0c\u9999\u6e2f\u9ad8\u6eab\u6f6e\u6fd5\u74b0\u5883\u4e0b\u6bcf30\u5206\u9418\u8a13\u7df4\u53ef\u5931\u53bb500-800ml\u6c34\u5206\u3002\u812b\u6c34\u50c52%\u5373\u53ef\u986f\u8457\u5f71\u97ff\u9ad8\u5f37\u5ea6\u904b\u52d5\u8868\u73fe\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u8a13\u7df4\u524d2\u5c0f\u6642<\/strong>\uff1a\u98f2\u7528500ml\u6c34<\/li>\n<li><strong>\u8a13\u7df4\u4e2d<\/strong>\uff1a\u6bcf15-20\u5206\u9418\u88dc\u5145150-250ml\u6c34\u6216\u4f4e\u7cd6\u96fb\u89e3\u8cea\u98f2\u54c1<\/li>\n<li><strong>\u8a13\u7df4\u5f8c<\/strong>\uff1a\u88dc\u5145\u76f8\u7576\u65bc\u9ad4\u91cd\u6e1b\u8f15\u91cf1.5\u500d\u7684\u6c34\u5206\uff08\u5982\u6e1b0.5kg\uff0c\u88dc\u5145750ml\uff09<\/li>\n<li><strong>\u96fb\u89e3\u8cea<\/strong>\uff1a\u5927\u91cf\u6d41\u6c57\u5f8c\u88dc\u5145\u542b\u9209\u3001\u9240\u7684\u96fb\u89e3\u8cea\u98f2\u54c1\uff0c\u9632\u6b62\u62bd\u7b4b\u548c\u4f4e\u9209\u8840\u75c7<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HIIT\u98f2\u98df\u5e38\u898b\u932f\u8aa4<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u274c <strong>\u8a13\u7df4\u524d\u7a7a\u8179<\/strong>\uff1a\u7cd6\u539f\u4e0d\u8db3\u5c0e\u81f4\u5f8c\u6bb5\u7121\u529b\u3001\u8868\u73fe\u4e0b\u6ed1\uff08\u8f15\u91cf\u8005\u53ef\u7a7a\u8179\uff0c\u521d\u5b78\u8005\u4e0d\u5efa\u8b70\uff09<\/li>\n<li>\u274c <strong>\u5ffd\u8996\u8a13\u7df4\u5f8c\u88dc\u7d66<\/strong>\uff1a\u932f\u904e\u9ec3\u91d1\u6062\u5fa9\u7a97\u53e3\uff0c\u808c\u8089\u4fee\u5fa9\u6548\u7387\u5927\u6e1b<\/li>\n<li>\u274c <strong>\u904e\u5ea6\u9650\u5236\u78b3\u6c34<\/strong>\uff1aHIIT\u4f9d\u8cf4\u7cd6\u89e3\u7cfb\u7d71\uff0c\u4f4e\u78b3\u98f2\u98df\u6703\u56b4\u91cd\u524a\u5f31\u8a13\u7df4\u5f37\u5ea6<\/li>\n<li>\u274c <strong>\u86cb\u767d\u8cea\u4e0d\u8db3<\/strong>\uff1aHIIT\u9020\u6210\u808c\u8089\u5927\u91cf\u5fae\u5275\u50b7\uff0c\u86cb\u767d\u8cea\u4e0d\u8db3\u5c0e\u81f4\u808c\u8089\u6d41\u5931<\/li>\n<li>\u274c 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