| ᠠᠩᠭ᠍ᠯᠢ ᠶᠢᠨ ᠺᠠᠨᠲ᠋ᠧᠷᠪᠦ᠋ᠷᠶ᠋ᠢ 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 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᠄ ᠲᠣᠭᠲᠠᠩᠭᠤᠢ | ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ ᠤᠷᠳᠤ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ 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 ᠰᠢᠨᠡ | ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠵᠢᠯᠣᠭᠤᠳᠤᠮᠵᠢ ᠶᠢ ᠲᠣᠭᠲᠠᠭᠠᠬᠤ ᠳᠤ ᠰᠠᠭᠤᠷᠢ ᠲᠠᠯᠪᠢᠵᠤ ᠥᠭᠪᠡ᠃ | ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠬᠢᠵᠠᠭᠠᠷᠯᠠᠬᠤ ᠬᠠᠮᠤᠭ ᠰᠠᠶᠢᠨ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠭᠡᠯᠪᠡᠷᠢ 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᠂ ᠳᠡᠭᠡᠷᠡᠬᠢ ᠬᠤᠶᠠᠷ ᠵᠦᠢᠯ ᠤᠨ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠤᠨ ᠤᠶᠠᠯᠳᠤᠯ᠂ᠥᠨᠳᠥᠷ ᠬᠦᠴᠦᠯᠡᠴᠡ ᠲᠠᠢ ᠵᠠᠪᠰᠠᠷᠯᠠᠯᠳᠤ | ᠮᠠᠶ᠋ᠢᠭ ᠤᠨ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵HIIT︶ ᠪᠠ ᠲᠣᠭᠲᠠᠩᠭᠤᠢ ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ ᠣᠷᠳᠣ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠭᠡᠵᠦ ᠠᠩᠭᠢᠯᠠᠳᠠᠭ᠃ | ᠵᠠᠳᠠᠯᠤᠯᠲᠠ ᠶᠢᠨ ᠳ᠋ᠦᠩ ᠳᠤ ᠢᠯᠡᠷᠡᠭᠦᠯᠦᠭᠰᠡᠨ ᠢᠶᠠᠷ᠂ ᠪᠤᠶ ᠪᠦᠬᠦᠢ ᠠᠳᠠᠯᠢ ᠪᠤᠰᠤ ᠲᠥᠷᠥᠯ ᠤᠨ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠ᠂ ᠣᠷᠣᠯᠴᠠᠭᠰᠠᠳ ᠤᠨ | ᠲᠠᠶᠢᠪᠤᠩ ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠪᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠨᠢ ᠴᠥᠮ ᠢᠯᠡᠳᠲᠡ ᠪᠠᠭᠤᠷᠠᠳᠠᠭ᠂ ᠭᠡᠪᠡᠴᠦ ᠲᠣᠭᠲᠠᠩᠭᠤᠢ ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ 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᠂ ᠬᠤᠶᠠᠷ ᠵᠦᠢᠯ ᠢ ᠤᠶᠠᠯᠳᠤᠭᠤᠯᠬᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 6.04/2. | 54mmHg᠂ ᠥᠨᠳᠥᠷ ᠬᠦᠴᠦᠯᠡᠴᠡ ᠲᠠᠢ ᠵᠠᠪᠰᠠᠷᠯᠠᠯᠳᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 4.08/2. | 50mmHg᠂ ᠲᠣᠭᠲᠠᠩᠭᠤᠢ ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ ᠣᠷᠳᠣ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠬᠢᠭᠰᠡᠨ ᠤ ᠳᠠᠷᠠᠭᠠᠬᠢ ᠴᠢᠰᠤᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢᠨ ᠪᠠᠭᠤᠷᠠᠬᠤ ᠬᠡᠮᠵᠢᠶᠡ ᠨᠢ 8. | 24/4mmHg ᠪᠣᠯᠣᠨᠠ᠃ ᠠᠪᠴᠢᠯᠲᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠲᠠᠢ ᠲᠤᠭᠠ ᠬᠡᠮᠵᠢᠭᠳᠡᠯ ᠤᠨ ᠳᠡᠰ ᠳᠠᠷᠠᠭᠠᠯᠠᠯ ᠨᠢ | ᠲᠣᠭᠲᠠᠩᠭᠤᠢ ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ ᠣᠷᠳᠣ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵98%︶᠂ ᠤᠶᠠᠯᠳᠤᠭᠤᠯᠬᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵76%︶᠂ ᠬᠥᠳᠡᠯᠦᠩᠭᠦᠢ | ᠰᠠᠭᠠᠲᠠᠭᠤᠯᠬᠤ ᠬᠦᠴᠦᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵46%︶᠂ ᠬᠦᠴᠢᠯᠲᠥ᠋ᠷᠥᠭᠴᠢᠲᠦ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ ︵40.5%︶ ᠪᠠ HIIT ︵39%︶ ᠪᠣᠯᠣᠨᠠ᠃ | ᠬᠤᠶᠠᠳᠠᠭᠢ ᠤᠳᠠᠭᠠᠨ ᠤ ᠵᠠᠳᠠᠯᠤᠯᠲᠠ ᠠᠴᠠ ᠦᠵᠡᠪᠡᠯ᠂ ᠬᠡᠷᠡᠮ ᠢ ᠲᠦᠰᠢᠵᠦ ᠣᠴᠣᠶᠢᠬᠤ ︵ᠲᠣᠭᠲᠠᠩᠭᠤᠢ ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ ᠣᠷᠳᠣ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ | ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠤ ᠪᠣᠯᠪᠠᠰᠤᠷᠠᠯ︶ 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᠂ | ᠲᠣᠭᠲᠠᠩᠭᠤᠢ ᠪᠠᠶᠢᠳᠠᠯ ᠤᠨ ᠣᠷᠳᠣ ᠬᠤᠭᠤᠴᠠᠭᠠᠨ ᠤ ᠬᠥᠳᠡᠯᠭᠡᠭᠡᠨ ᠨᠢ ᠠᠪᠴᠢᠯᠲᠠ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠪᠠ ᠲᠡᠯᠡᠯᠲᠡ ᠶᠢᠨ ᠳᠠᠷᠤᠯᠲᠠ ᠶᠢ ᠪᠠᠭᠤᠷᠠᠭᠤᠯᠬᠤ ᠳᠤ | ᠬᠠᠮᠤᠭ ᠤᠨ ᠠᠰᠢᠭᠲᠠᠢ ᠪᠠᠶᠢᠳᠠᠭ᠃ |