[{"data":1,"prerenderedAt":438},["ShallowReactive",2],{"content:\u002F2026\u002Fregain-your-health":3,"surround:\u002F2026\u002Fregain-your-health":426},{"id":4,"title":5,"body":6,"categories":404,"date":406,"description":385,"draft":407,"extension":408,"image":409,"meta":410,"navigation":412,"path":413,"permalink":409,"published":409,"readingTime":414,"recommend":409,"references":409,"seo":419,"sitemap":420,"stem":421,"tags":422,"type":423,"updated":424,"__hash__":425},"content\u002Fposts\u002F2026\u002Fregain-your-health.md","把健康找回来",{"type":7,"value":8,"toc":384},"minimark",[9,13,18,27,31,38,42,59,63,69,247,251,258,262,272,275,296,299,304,307,310,371,374],[10,11,12],"h2",{"id":12},"跑步",[14,15,17],"h3",{"id":16},"为什么跑两步就喘","为什么跑两步就喘？",[19,20,21,22,26],"p",{},"呼吸方法错了。",[23,24,25],"strong",{},"两步一呼，两步一吸","。呼吸需要刻意练习。",[14,28,30],{"id":29},"正确的跑步姿势是什么样","正确的跑步姿势是什么样？",[19,32,33,34,37],{},"摆臂：垂直向前，不是在胸口左右交叉，双手放松并半握拳，肩膀放松，肩关节为轴，大臂小臂成 90 度角，抬起时，大拇指不超过眉毛，回来时，大拇指不越过躯干。",[35,36],"br",{},"\n摆腿：核心收紧，髋关节为轴，带动膝关节和脚踝向前跑动。",[14,39,41],{"id":40},"跑步前后如何热身","跑步前后如何热身？",[19,43,44,45,51,52,54,55],{},"跑前，视频链接：",[46,47,48],"a",{"href":48,"rel":49},"https:\u002F\u002Fwww.bilibili.com\u002Fvideo\u002FBV1USx7e9EWc",[50],"nofollow"," ",[35,53],{},"\n跑后，视频链接：",[46,56,57],{"href":57,"rel":58},"https:\u002F\u002Fwww.bilibili.com\u002Fvideo\u002FBV1UyN8zaEec",[50],[14,60,62],{"id":61},"如何制定-10-公里跑步计划","如何制定 10 公里跑步计划？",[64,65,66],"blockquote",{},[19,67,68],{},"我要控制约 118 ~ 138 的心率区间。",[70,71,72,92],"table",{},[73,74,75],"thead",{},[76,77,78,83,86,89],"tr",{},[79,80,82],"th",{"align":81},"left","周次",[79,84,85],{"align":81},"Day 1",[79,87,88],{"align":81},"Day 2",[79,90,91],{"align":81},"Day 3",[93,94,95,111,127,143,159,173,187,202,218,232],"tbody",{},[76,96,97,103,106,109],{},[98,99,100],"td",{"align":81},[23,101,102],{},"第一周",[98,104,105],{"align":81},"最大心率 60-70% 慢跑 30 分钟",[98,107,108],{"align":81},"最大心率 60-70% 慢跑 20 分钟 2 组，组间健步走 4 分钟",[98,110,105],{"align":81},[76,112,113,118,121,124],{},[98,114,115],{"align":81},[23,116,117],{},"第二周",[98,119,120],{"align":81},"最大心率 60-70% 慢跑 35 分钟",[98,122,123],{"align":81},"最大心率 60-70% 慢跑 25 分钟 2 组，组间健步走 3 分钟",[98,125,126],{"align":81},"最大心率 60-70% 慢跑 15 分钟；最大心率 70%-80% 中速慢跑 15 分钟；最大心率 60-70% 慢跑 10 分钟",[76,128,129,134,137,140],{},[98,130,131],{"align":81},[23,132,133],{},"第三周",[98,135,136],{"align":81},"最大心率 60-70% 慢跑 40 分钟",[98,138,139],{"align":81},"最大心率 60-70% 慢跑 15 分钟；最大心率 70%-80% 中速慢跑 15 分钟，组间健步走 3 分钟；最大心率 60-70% 慢跑 15 分钟",[98,141,142],{"align":81},"最大心率 60-70% 慢跑 50 分钟",[76,144,145,150,153,156],{},[98,146,147],{"align":81},[23,148,149],{},"第四周",[98,151,152],{"align":81},"最大心率 60-70% 慢跑 40 分钟；4 组 * 100 米加速跑",[98,154,155],{"align":81},"最大心率 60-70% 慢跑 15 分钟；最大心率 70%-80% 中速慢跑 20 分钟；最大心率 60-70% 慢跑 15 分钟",[98,157,158],{"align":81},"最大心率 60-70% 慢跑 60 分钟",[76,160,161,166,168,170],{},[98,162,163],{"align":81},[23,164,165],{},"第五周",[98,167,105],{"align":81},[98,169,105],{"align":81},[98,171,172],{"align":81},"最大心率 60-70% 慢跑 20 分钟",[76,174,175,180,182,185],{},[98,176,177],{"align":81},[23,178,179],{},"第六周",[98,181,158],{"align":81},[98,183,184],{"align":81},"最大心率 60-70% 慢跑 15 分钟；最大心率 70%-80% 中速慢跑 3 组 8 分钟，组间健步走 3 分钟；最大心率 60-70% 慢跑 15 分钟",[98,186,158],{"align":81},[76,188,189,194,196,199],{},[98,190,191],{"align":81},[23,192,193],{},"第七周",[98,195,142],{"align":81},[98,197,198],{"align":81},"最大心率 60-70% 慢跑 20 分钟；最大心率 70%-80% 中速慢跑 30 分钟；最大心率 60-70% 慢跑 10 分钟",[98,200,201],{"align":81},"最大心率 60-70% 慢跑 75 分钟",[76,203,204,209,212,215],{},[98,205,206],{"align":81},[23,207,208],{},"第八周",[98,210,211],{"align":81},"最大心率 60-70% 慢跑 45 分钟，4 组 100 米加速跑",[98,213,214],{"align":81},"最大心率 60-70% 慢跑 15 分钟；最大心率 70%-80% 中速慢跑 25 分钟；最大心率 60-70% 慢跑 15 分钟",[98,216,217],{"align":81},"最大心率 60-70% 慢跑 80 分钟",[76,219,220,225,227,230],{},[98,221,222],{"align":81},[23,223,224],{},"第九周",[98,226,158],{"align":81},[98,228,229],{"align":81},"最大心率 60-70% 慢跑 20 分钟；最大心率 70%-80% 中速慢跑 40 分钟；最大心率 60-70% 慢跑 20 分钟",[98,231,158],{"align":81},[76,233,234,239,242,244],{},[98,235,236],{"align":81},[23,237,238],{},"第十周",[98,240,241],{"align":81},"最大心率 60-70% 慢跑 45 分钟",[98,243,172],{"align":81},[98,245,246],{"align":81},"10 公里挑战",[14,248,250],{"id":249},"早餐要不要空腹跑","早餐要不要空腹跑？",[19,252,253,254,257],{},"不要空腹，会低血糖，食用少量水果或者快速",[23,255,256],{},"补充糖分的食物","。",[14,259,261],{"id":260},"跑步装备如何选择","跑步装备如何选择？",[19,263,264,265,268,269,257],{},"衣服选择",[23,266,267],{},"涤纶面料","；鞋子选鞋底偏厚较宽且有韧性的，",[23,270,271],{},"不易左右旋转",[14,273,274],{"id":274},"减脂相关",[276,277,278,282,285],"ul",{},[279,280,281],"li",{},"慢跑更适合减脂，需要保证心率在自己最大心率的 60%~80% 之间；",[279,283,284],{},"一般 15 分钟脂肪消耗开始增加；",[279,286,287,288,291,292,295],{},"提前做力量训练，消耗部分糖原，力量训练推荐臀部和大腿后侧肌群为主，",[23,289,290],{},"弓步走","或",[23,293,294],{},"原地弓箭步","拉伸。",[14,297,298],{"id":298},"常见问题",[300,301,303],"h4",{"id":302},"第二天肌肉酸痛还要不要继续跑","第二天肌肉酸痛，还要不要继续跑？",[19,305,306],{},"不要。",[10,308,309],{"id":309},"睡眠",[70,311,312,322],{},[73,313,314],{},[76,315,316,319],{},[79,317,318],{"align":81},"日期",[79,320,321],{"align":81},"作息核心与执行细则",[93,323,324,333,342,351,361],{},[76,325,326,330],{},[98,327,328],{"align":81},[23,329,85],{},[98,331,332],{"align":81},"七点必须醒，晒 15 分钟阳光，白天绝对不能睡回笼觉和午睡，晚上 11 点闭目养神，无论多睡不着都不看手机。",[76,334,335,339],{},[98,336,337],{"align":81},[23,338,88],{},[98,340,341],{"align":81},"七点必须醒，不睡回笼觉不许睡。21 点半关掉主灯，只开暖黄光，洗个热水澡或者泡个脚，开睡。",[76,343,344,348],{},[98,345,346],{"align":81},[23,347,91],{},[98,349,350],{"align":81},"七点必须醒（比前两天轻松），10 点后不能看手机不能看手机不能看手机。",[76,352,353,358],{},[98,354,355],{"align":81},[23,356,357],{},"Day 4",[98,359,360],{"align":81},"七点必须醒（基本没压力）。中午实在困，午休 20 分钟以内，绝对不能超过，否则完蛋。",[76,362,363,368],{},[98,364,365],{"align":81},[23,366,367],{},"Day 5",[98,369,370],{"align":81},"身体已经可以正常 7 点醒，晚上 10 点睡。",[10,372,373],{"id":373},"参考链接",[276,375,376],{},[279,377,378,383],{},[46,379,382],{"href":380,"rel":381},"https:\u002F\u002Ftime.geekbang.org\u002Fcolumn\u002Fintro\u002F100061401",[50],"《爱上跑步》","，作者：钱亮",{"title":385,"searchDepth":386,"depth":386,"links":387},"",4,[388,402,403],{"id":12,"depth":389,"text":12,"children":390},2,[391,393,394,395,396,397,398,399],{"id":16,"depth":392,"text":17},3,{"id":29,"depth":392,"text":30},{"id":40,"depth":392,"text":41},{"id":61,"depth":392,"text":62},{"id":249,"depth":392,"text":250},{"id":260,"depth":392,"text":261},{"id":274,"depth":392,"text":274},{"id":298,"depth":392,"text":298,"children":400},[401],{"id":302,"depth":386,"text":303},{"id":309,"depth":389,"text":309},{"id":373,"depth":389,"text":373},[405],"杂谈","2026-07-01 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