| ᠠᠩᠭ᠍ᠯᠢ ᠶᠢᠨ ᠺᠠᠨᠲᠪᠧᠷᠧ ᠶᠡᠭᠡ ᠰᠤᠷᠭᠠᠭᠤᠯᠢ ᠶᠢᠨ ᠠᠮᠢ ᠨᠠᠰᠤᠨ ᠤ ᠰᠢᠨᠵᠢᠯᠡᠬᠦ ᠤᠬᠠᠭᠠᠨᠲᠠᠨ ᠡᠮᠴᠢᠯᠡᠭᠡᠨ ᠤ | ᠲᠤᠷᠰᠢᠯᠲᠠ ᠠᠴᠠ ᠢᠷᠡᠭᠰᠡᠨ ᠭᠡᠷᠡᠴᠢ ᠪᠠᠷᠢᠮᠲᠠ ᠶᠢ ᠬᠤᠷᠢᠶᠠᠩᠭᠤᠶᠢᠯᠠᠨ ᠵᠠᠳᠠᠯᠤᠭᠰᠠᠨ ᠤ ᠳ᠋ᠦᠩ ᠳᠤ | ᠢᠯᠡᠷᠡᠭᠦᠯᠦᠭᠰᠡᠨ ᠢᠶᠠᠷ᠂ ᠲᠣᠭᠲᠠᠩᠭᠤᠢ ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ ᠣᠷᠳᠣ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ︵ᠪᠡᠶᠡ ᠪᠠᠨ | ᠬᠥᠳᠡᠯᠭᠡᠬᠦ ᠦᠭᠡᠢ ᠪᠠᠷ ᠪᠤᠯᠴᠢᠩ ᠢ ᠬᠥᠳᠡᠯᠭᠡᠵᠦ ᠪᠣᠯᠣᠨᠠ︶ ᠪᠣᠯ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ | ᠬᠠᠮᠤᠭ ᠤᠨ ᠰᠠᠶᠢᠨ ᠠᠷᠭᠠ ᠮᠥᠨ᠃ᠡᠭᠦᠨ ᠤ ᠬᠠᠮᠲᠤ᠂ ᠬᠦᠴᠢᠯᠲᠥ᠋ᠷᠥᠭᠴᠢᠲᠦ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ᠂ ᠬᠥᠳᠡᠯᠦᠩᠭᠦᠢ | ᠰᠠᠭᠠᠲᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵ᠵᠢᠱᠢᠶᠡᠯᠡᠪᠡᠯ ᠭᠦᠨ ᠣᠴᠣᠶᠢᠬᠤ᠂ ᠡᠯᠢᠭᠡᠳᠡᠵᠦ ᠲᠤᠯᠬᠤ ᠪᠠ ᠬᠦᠨᠳᠦ ᠶᠢ | ᠡᠷᠭᠦᠬᠦ ᠵᠡᠷᠭᠡ︶ ᠪᠣᠯᠣᠨ ᠥᠨᠳᠥᠷ ᠬᠦᠴᠦᠯᠡᠴᠡ ᠲᠠᠢ ᠵᠠᠪᠰᠠᠷᠯᠠᠯᠳᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠨᠢ ᠪᠠᠰᠠ ᠬᠦᠴᠦᠨ ᠲᠠᠢ ᠪᠠᠶᠢᠳᠠᠭ᠃ | ︽ᠠᠩᠭ᠍ᠯᠢ ᠶᠢᠨ ᠪᠡᠶᠡ ᠲᠠᠮᠢᠷ ᠤᠨ ᠠᠨᠠᠭᠠᠬᠤ ᠤᠬᠠᠭᠠᠨ ᠤ ᠰᠡᠳᠬᠦᠯ︾ ᠳᠡᠭᠡᠷᠡ ᠨᠡᠶᠢᠲᠡᠯᠡᠭᠰᠡᠨ ᠡᠨᠡ ᠬᠦ | ᠰᠤᠳᠤᠯᠭᠠᠨ ᠤ ᠦᠷᠡ ᠪᠦᠲᠦᠭᠡᠯ ᠠᠴᠠ ᠣᠯᠣᠭᠰᠠᠨ ᠳ᠋ᠦᠩᠨᠡᠯᠲᠡ ᠭᠡᠪᠡᠯ᠄ ᠲᠡᠩᠴᠡᠭᠦᠦ ᠤᠷᠲᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠪᠣᠯ | ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠪᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ ᠬᠠᠮᠤᠭ ᠤᠨ ᠪᠦᠲᠦᠮᠵᠢᠲᠡᠶ ᠬᠡᠪ | ᠵᠠᠭᠪᠤᠷ ᠪᠣᠯᠣᠨᠠ᠃ ᠲᠡᠷᠡ ᠨᠢ ᠯᠤᠭᠰᠢᠭᠤᠨ ᠰᠤᠳᠠᠯ ᠤᠨ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠥᠨᠳᠥᠷ ᠡᠪᠡᠳᠴᠢᠨ ᠢ ᠤᠷᠢᠳᠴᠢᠯᠠᠨ | ᠰᠡᠷᠭᠡᠶᠢᠯᠡᠬᠦ ᠪᠠ ᠡᠮᠨᠡᠨ ᠵᠠᠰᠠᠬᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠰᠢᠨᠡ ᠵᠢᠭᠠᠯᠲᠠ ᠶᠢ ᠲᠣᠭᠲᠠᠭᠠᠬᠤ ᠳᠤ ᠰᠠᠭᠤᠷᠢ ᠲᠠᠯᠪᠢᠵᠤ ᠥᠭᠪᠡ᠃ | | ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠬᠢᠵᠠᠭᠠᠷᠯᠠᠬᠤ ᠬᠠᠮᠤᠭ ᠰᠠᠶᠢᠨ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠬᠡᠯᠪᠡᠷᠢ ᠶᠢᠨ ᠰᠤᠷᠠᠭ ᠵᠠᠩᠭᠢ ᠶᠢ | ᠰᠢᠨᠡᠴᠢᠯᠡᠬᠦ ᠶᠢᠨ ᠲᠥᠯᠥᠭᠡ᠂ ᠰᠤᠳᠤᠯᠭᠠᠲᠠᠳ ᠲᠤᠭᠠ ᠪᠠᠷᠢᠮᠲᠠ ᠶᠢᠨ ᠬᠥᠮᠥᠷᠭᠡ ᠶᠢ ᠬᠠᠶᠢᠵᠤ᠂ ᠬᠤᠶᠠᠷ ᠭᠠᠷᠠᠭ ᠪᠤᠶᠤ | ᠨᠡᠩ ᠤᠷᠲᠤ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠳᠤ ᠨᠥᠯᠥᠭᠡᠯᠡᠭᠳᠡᠭᠰᠡᠳ ᠤᠨ ᠲᠠᠶᠢᠪᠤᠩ ᠴᠢᠰᠤᠨ | ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠨᠥᠯᠥᠭᠡᠯᠡᠬᠦ ᠡᠮᠴᠢᠯᠡᠭᠡᠨ ᠤ ᠲᠤᠷᠰᠢᠯᠲᠠ ᠶᠢ ᠡᠷᠢᠪᠡ᠃ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠨᠥᠯᠥᠭᠡᠯᠡᠯ ᠢ | ᠬᠦᠴᠢᠯᠲᠥ᠋ᠷᠥᠭᠴᠢᠲᠦ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ᠂ ᠬᠥᠳᠡᠯᠦᠩᠭᠦᠢ ᠰᠠᠭᠠᠲᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ᠂ ᠬᠤᠶᠠᠭᠤᠯᠠ ᠶᠢᠨ | ᠤᠶᠠᠯᠳᠤᠯ᠂ ᠥᠨᠳᠥᠷ ᠬᠦᠴᠦᠯᠡᠴᠡ ᠲᠠᠢ ᠰᠡᠯᠭᠦᠭᠡ ᠮᠠᠶ᠋ᠢᠭ ᠤᠨ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵HIIT︶ ᠪᠠ ᠲᠡᠩᠴᠡᠭᠦᠦ ᠤᠷᠲᠤ | ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠭᠡᠵᠦ ᠠᠩᠭᠢᠯᠠᠳᠠᠭ᠃ | ᠵᠠᠳᠠᠯᠤᠯᠲᠠ ᠶᠢᠨ ᠳ᠋ᠦᠩ ᠳᠤ ᠢᠯᠡᠷᠡᠭᠦᠯᠦᠭᠰᠡᠨ ᠢᠶᠠᠷ᠂ ᠪᠣᠶ ᠪᠦᠬᠦᠢ ᠠᠳᠠᠯᠢ ᠪᠤᠰᠤ ᠲᠥᠷᠥᠯ ᠤᠨ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ | ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠ᠂ ᠣᠷᠣᠯᠴᠠᠭᠰᠠᠳ ᠤᠨ ᠲᠠᠶᠢᠪᠤᠩ ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠪᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ | ᠨᠢ ᠴᠥᠮ ᠢᠯᠡᠳᠲᠡ ᠪᠠᠭᠤᠷᠠᠳᠠᠭ᠂ ᠭᠡᠪᠡᠴᠦ ᠠᠳᠠᠯᠢ ᠣᠷᠳᠣ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ | ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠ᠂ ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠪᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠳᠣᠷᠣᠭᠰᠢᠯᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ | ᠬᠠᠮᠤᠭ ᠤᠨ ᠶᠡᠭᠡ ᠪᠠᠶᠢᠳᠠᠭ᠃ | ᠪᠣᠳᠠᠲᠠᠢ ᠪᠠᠷ ᠬᠡᠯᠡᠪᠡᠯ᠂ ᠬᠦᠴᠢᠯᠲᠥ᠋ᠷᠥᠭᠴᠢᠲᠦ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ | ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 4.49/2.53mmHg᠂ ᠬᠥᠳᠡᠯᠦᠩᠭᠦᠢ ᠰᠠᠭᠠᠲᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ | ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 4.55/3.04mmHg᠂ | ᠤᠶᠠᠯᠳᠤᠭᠤᠯᠬᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 6.04/2. | 54mmHg᠂ ᠥᠨᠳᠥᠷ ᠬᠦᠴᠦᠯᠡᠴᠡ ᠲᠠᠢ ᠵᠠᠪᠰᠠᠷᠯᠠᠬᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ ᠴᠢᠰᠤᠨ | ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 4.08/2.50mmHg᠂ ᠤᠷᠲᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ | ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 8.24/4mmHg ᠪᠣᠯᠣᠨᠠ᠃ ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ | ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠲᠠᠢ ᠲᠤᠭᠠ ᠬᠡᠮᠵᠢᠭᠳᠡᠯ ᠤᠨ ᠳᠡᠰ ᠳᠠᠷᠠᠭᠠᠯᠠᠯ ᠨᠢ ᠲᠡᠩᠴᠡᠭᠦᠦ ᠤᠷᠲᠤ | ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵98%︶᠂ ᠤᠶᠠᠯᠳᠤᠭᠤᠯᠬᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵76%︶᠂ ᠬᠥᠳᠡᠯᠦᠩᠭᠦᠢ ᠰᠠᠭᠠᠲᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠤ | ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵46%︶᠂ ᠬᠦᠴᠢᠯᠲᠥ᠋ᠷᠥᠭᠴᠢᠲᠦ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵40.5%︶ ᠪᠠ HIIT︵39%︶ ᠪᠣᠯᠣᠨᠠ᠃ | ︵46%︶ ᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ ᠦᠢᠯᠡᠳᠦᠯ ᠲᠠᠢ ᠲᠤᠭᠠ ᠬᠡᠮᠵᠢᠭᠳᠡᠯ ᠤᠨ ᠳᠡᠰ ᠳᠠᠷᠠᠭᠠᠯᠠᠯ ᠨᠢ ᠲᠡᠩᠴᠡᠭᠦᠦ ᠤᠷᠲᠤ | ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵98%︶᠂ ᠤᠶᠠᠯᠳᠤᠭᠤᠯᠬᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵76%︶᠂ ᠬᠥᠳᠡᠯᠦᠩᠭᠦᠢ ᠰᠠᠭᠠᠲᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠤ | ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵46%︶᠂ ᠬᠦᠴᠢᠯᠲᠥ᠋ᠷᠥᠭᠴᠢᠲᠦ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵40.5%︶ ᠪᠣᠯᠣᠨ HIIT︵39%︶᠃ | ᠬᠤᠶᠠᠳᠠᠭᠢ ᠤᠳᠠᠭᠠᠨ ᠤ ᠵᠠᠳᠠᠯᠤᠯᠲᠠ ᠠᠴᠠ ᠦᠵᠡᠪᠡᠯ᠂ ᠬᠡᠷᠡᠮ ᠢ ᠲᠦᠰᠢᠵᠦ ᠭᠦᠨ ᠣᠴᠣᠶᠢᠬᠤ ᠪᠠ | ᠭᠦᠶᠦᠬᠦ ︵ᠬᠦᠴᠢᠯᠲᠥ᠋ᠷᠥᠭᠴᠢᠲᠦ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ︶ ᠨᠢ ᠲᠣᠰ ᠲᠣᠰ ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ | ︵90.5%︶ ᠪᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ ︵91%︶ ᠬᠠᠮᠤᠭ ᠤᠨ ᠪᠦᠲᠦᠮᠵᠢᠲᠡᠶ | ᠲᠤᠰᠠᠭᠠᠷ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠪᠣᠯᠣᠨᠠ᠃ ᠶᠡᠷᠦᠩᠬᠡᠢ ᠳᠤᠨᠢ ᠠᠪᠴᠤ ᠬᠡᠯᠡᠪᠡᠯ᠂ ᠠᠳᠠᠯᠢ ᠣᠷᠳᠣ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠨᠢ | ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠪᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ ᠳᠤ ᠬᠠᠮᠤᠭ ᠤᠨ ᠠᠰᠢᠭᠲᠠᠢ ᠪᠠᠶᠢᠳᠠᠭ | ᠃ | ︵ᠬᠠᠷᠢᠭᠤᠴᠠᠯᠭᠠ ᠶᠢᠨ ᠨᠠᠶᠢᠷᠠᠭᠤᠯᠤᠭᠰᠠᠨ᠄ ᠰᠦᠨ ᠬᠤᠩ ᠯᠢ᠂ ᠶᠠᠩ ᠳ᠋ᠢ︶ | | ᠵᠤᠬᠢᠶᠠᠭᠴᠢ᠄ ᠯᠢᠦ ᠴᠦᠨ ᠬᠤᠸᠠ | ᠤᠷᠴᠢᠭᠤᠯᠤᠭᠴᠢ᠄ ᠰᠤᠷᠤᠨᠠ | ᠬᠢᠨᠠᠭᠴᠢ᠄ ᠡᠷᠳᠡᠨᠢᠴᠢᠮᠡᠭ | | |