伸手摸摸你的脉搏，安静状态下，大概每分钟跳多少下？ 心跳快慢反映了一个人心脏的泵血能力，更关乎全身健康。英国《科学报告》杂志刊登的一项研究显示：无论男女，静息心率维持在正常且偏低水平的 人，更长寿。 心脏一分钟跳多少下最健康？如何把安静时的心率降下来？今天，就为你一一解答。 01 心跳慢，是一种长寿优势 心率是指心脏每分钟跳动的次数。静息心率，即清醒且安静状态下每分钟心跳的次数。 成年人正常心率是60~100次/分钟。静息状态下可以降低到50次/分钟，男性通常比女性略慢一些。 河北省人民医院心内科主任医师郭艺芳表示，诸多研究发现，在安静休息状态下，每分钟50~80次心跳最健康，超过80次就算增快了。 法国、英国、美国等国的科学家分别对本国人群基础队列数据进行分析，具体来看： 法国科学家研究了近8千名42~53岁健康男性，结果发现，5年内静息心率每增加10次/分钟，死亡风险增加20%； 英国科学家分析了1200多名45~57岁健康男性，也发现较低的心率对应着更长的寿命； 美国科学家则对4000多名成年人展开研究，发现8年内静息心率每增加10次/分钟，女性死亡风险增加9%，男性死亡风险增加13%。 事实上，202 ...

Core Viewpoint - The article emphasizes the importance of a balanced approach to weight loss, highlighting that simply losing weight without maintaining muscle can lead to a lack of vitality and poor body composition [1]. Group 1: Weight Loss Strategies - Avoiding dieting for weight loss is crucial, as it can lead to rapid weight loss but may not improve body shape due to muscle protein breakdown and increased fat ratio [2]. - A balanced diet with sufficient nutrients is essential, focusing on whole grains and fresh fruits and vegetables while avoiding high-energy foods with added sugars [2]. Group 2: Exercise Recommendations - Engaging in moderate-intensity aerobic exercise for at least 150 minutes per week, combined with strength training, is recommended for effective weight loss [3]. - Women should assess their joint flexibility, muscle strength, and cardiovascular fitness before starting strength training, gradually increasing difficulty [3]. Group 3: Nutritional Guidance - Adequate intake of high-quality protein is vital for muscle growth and enhancing fat burning efficiency during exercise [4]. - Insufficient protein intake can lead to a negative nitrogen balance, resulting in a lower basal metabolic rate and making weight loss more difficult [4]. Group 4: Lifestyle Considerations - Maintaining a healthy lifestyle, including regular sleep patterns, avoiding late nights, quitting smoking, and limiting alcohol consumption, is important during the weight loss process [5].