{"id":9452,"date":"2023-08-30T12:15:19","date_gmt":"2023-08-30T03:15:19","guid":{"rendered":"https:\/\/247-sports.jp\/workout\/?p=9452"},"modified":"2024-12-13T14:19:42","modified_gmt":"2024-12-13T05:19:42","slug":"%e6%b0%b4%e6%b3%b3%e3%83%80%e3%82%a4%e3%82%a8%e3%83%83%e3%83%88%e3%81%ae7%e3%81%a4%e3%81%ae%e3%83%a1%e3%83%aa%e3%83%83%e3%83%88%ef%bc%81%e3%81%8a%e3%81%99%e3%81%99%e3%82%81%e3%81%ae%e6%b3%b3%e3%81%8e","status":"publish","type":"post","link":"https:\/\/247-sports.jp\/workout\/article\/diet\/9452\/","title":{"rendered":"\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e7\u3064\u306e\u30e1\u30ea\u30c3\u30c8\uff01\u304a\u3059\u3059\u3081\u306e\u6cf3\u304e\u65b9\u3084\u30dd\u30a4\u30f3\u30c8\u3082\u89e3\u8aac"},"content":{"rendered":"<p>\u6c34\u6cf3\uff08\u30b9\u30a4\u30df\u30f3\u30b0\uff09\u306f\u4f53\u4e2d\u306e\u7b4b\u8089\u3092\u52d5\u304b\u3059\u5168\u8eab\u904b\u52d5\u3067\u3042\u308a\u3001\u30ab\u30ed\u30ea\u30fc\u6d88\u8cbb\u91cf\u3082\u591a\u3044\u305f\u3081\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u5411\u304d\u306e\u7a2e\u76ee\u3068\u3044\u3048\u307e\u3059\u3002\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u521d\u5fc3\u8005\u306e\u65b9\u3067\u3082\u53d6\u308a\u7d44\u307f\u3084\u3059\u3044\u305f\u3081\u3001\u305c\u3072\u6311\u6226\u3057\u3066\u307f\u308b\u3053\u3068\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\u3053\u306e\u8a18\u4e8b\u3067\u306f\u3001\u6c34\u6cf3\u304c\u30c0\u30a4\u30a8\u30c3\u30c8\u306b\u5411\u3044\u3066\u3044\u308b\u7406\u7531\u3084\u30e1\u30ea\u30c3\u30c8\u3001\u983b\u5ea6\u30fb\u6642\u9593\u306e\u76ee\u5b89\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u5411\u304d\u306e\u304a\u3059\u3059\u3081\u30e1\u30cb\u30e5\u30fc\u306a\u3069\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002\u307e\u305f\u3001\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u52b9\u679c\u3092\u9ad8\u3081\u308b\u30b3\u30c4\u3084\u6ce8\u610f\u70b9\u3001\u3088\u304f\u3042\u308b\u7591\u554f\u306a\u3069\u3082\u304a\u4f1d\u3048\u3059\u308b\u305f\u3081\u3001\u305c\u3072\u53c2\u8003\u306b\u3054\u89a7\u304f\u3060\u3055\u3044\u3002<\/p><h2>\u6c34\u6cf3\u306f\u30c0\u30a4\u30a8\u30c3\u30c8\u306b\u5411\u3044\u3066\u3044\u308b<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-12169 size-large\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/10\/20241023-13-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" \/><\/p><p>\u6c34\u6cf3\u304c\u30c0\u30a4\u30a8\u30c3\u30c8\u306b\u5411\u3044\u3066\u3044\u308b\u7406\u7531\u306f\u3001\u307b\u304b\u306e\u904b\u52d5\u306b\u6bd4\u3079\u3066\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u9ad8\u3044\u305f\u3081\u3067\u3059\u3002\u9678\u3067\u884c\u3046\u904b\u52d5\u3068\u6c34\u6cf3\u3092\u305d\u308c\u305e\u308c30\u5206\u884c\u3063\u305f\u5834\u5408\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u3067\u306f\u3001\u6b21\u306e\u3088\u3046\u306b\u5dee\u304c\u3042\u308a\u307e\u3059\u3002<\/p><table width=\"569\"><tbody><tr><td><p>\u4f53\u91cd<\/p><\/td><td><p>\u6c34\u6cf3\uff08\u30af\u30ed\u30fc\u30eb\uff09<\/p><\/td><td><p>\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0<\/p><\/td><td><p>\u30e9\u30f3\u30cb\u30f3\u30b0<\/p><\/td><td><p>\u7b4b\u30c8\u30ec\uff08\u8155\u7acb\u3066\uff09<\/p><\/td><\/tr><tr><td><p>50kg<\/p><\/td><td><p>\u7d04218kcal<\/p><\/td><td><p>\u7d04112kcal<\/p><\/td><td><p>\u7d04184kcal<\/p><\/td><td><p>\u7d04100kcal<\/p><\/td><\/tr><tr><td><p>60kg<\/p><\/td><td><p>\u7d04261kcal<\/p><\/td><td><p>\u7d04135kcal<\/p><\/td><td><p>\u7d04221kcal<\/p><\/td><td><p>\u7d04120kcal<\/p><\/td><\/tr><tr><td><p>70kg<\/p><\/td><td><p>\u7d04305kcal<\/p><\/td><td><p>\u7d04158kcal<\/p><\/td><td><p>\u7d04257kcal<\/p><\/td><td><p>\u7d04140kcal<\/p><\/td><\/tr><tr><td><p>80kg<\/p><\/td><td><p>\u7d04349kcal<\/p><\/td><td><p>\u7d04180kcal<\/p><\/td><td><p>\u7d04294kcal<\/p><\/td><td><p>\u7d04160kcal<\/p><\/td><\/tr><\/tbody><\/table><p>\u51fa\u5178\uff1a\u56fd\u7acb\u7814\u7a76\u958b\u767a\u6cd5\u4eba\u533b\u85ac\u57fa\u76e4\u30fb\u5065\u5eb7\u30fb\u6804\u990a\u7814\u7a76\u6240\u300c<a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/a>\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/p><p>\u6c34\u6cf3\u3067\u306f\u3001\u6c34\u306e\u62b5\u6297\u3084\u5727\u529b\u306b\u3088\u3063\u3066\u8eab\u4f53\u306b\u5bfe\u3057\u3066\u5e38\u306b\u8ca0\u62c5\u304c\u304b\u304b\u308a\u307e\u3059\u3002\u8eab\u4f53\u306b\u5bfe\u3057\u3066\u8efd\u3044\u8ca0\u62c5\u304c\u9577\u6642\u9593\u7d9a\u304f\u904b\u52d5\u306e\u3053\u3068\u3092\u6709\u9178\u7d20\u904b\u52d5\u3068\u3044\u3044\u307e\u3059\u304c\u203b1\u3001\u6709\u9178\u7d20\u904b\u52d5\u306f\u4e00\u5b9a\u6642\u9593\u7d9a\u3051\u308b\u3053\u3068\u3067\u8102\u80aa\u71c3\u713c\u52b9\u679c\u3092\u5f97\u3089\u308c\u307e\u3059\u3002<\/p><p>\u307e\u305f\u3001\u6c34\u4e2d\u3067\u306f\u4f53\u6e29\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306b\u666e\u6bb5\u3088\u308a\u3082\u30a8\u30cd\u30eb\u30ae\u30fc\u3092\u6d88\u8cbb\u3059\u308b\u305f\u3081\u3001\u6c34\u6cf3\u306f\u9678\u3067\u904b\u52d5\u3059\u308b\u3088\u308a\u3082\u30a8\u30cd\u30eb\u30ae\u30fc\u6d88\u8cbb\u304c\u591a\u3044\u3068\u3044\u3048\u308b\u3067\u3057\u3087\u3046\u3002\u203b2<\/p><h2>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e7\u3064\u306e\u30e1\u30ea\u30c3\u30c8<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-12168 size-large\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/10\/20241023-14-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" \/><\/p><p>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u30e1\u30ea\u30c3\u30c8\u306f\u6b21\u306e7\u3064\u3067\u3059\u3002<\/p><ul><li>\u95a2\u7bc0\u306b\u3084\u3055\u3057\u3044<\/li><li>\u30ea\u30e9\u30c3\u30af\u30b9\u3067\u304d\u308b<\/li><li>\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u9ad8\u3044<\/li><li>\u666e\u6bb5\u4f7f\u308f\u306a\u3044\u7b4b\u8089\u3092\u935b\u3048\u3089\u308c\u308b<\/li><li>\u30b9\u30bf\u30df\u30ca\u304c\u3064\u304f<\/li><li>\u57fa\u790e\u4ee3\u8b1d\u304c\u9ad8\u307e\u308b<\/li><li>\u96e8\u306e\u65e5\u3067\u3082\u904b\u52d5\u3067\u304d\u308b<\/li><\/ul><p>\u6c34\u6cf3\u306b\u306f\u3001\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u3084\u30e9\u30f3\u30cb\u30f3\u30b0\u306a\u3069\u306e\u9678\u4e0a\u3067\u884c\u3046\u904b\u52d5\u3067\u306f\u5f97\u3089\u308c\u306a\u3044\u52b9\u679c\u3082\u3042\u308a\u307e\u3059\u3002\u3053\u3053\u3067\u306f\u3001\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u30e1\u30ea\u30c3\u30c8\u3092\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p><h3>\u95a2\u7bc0\u306b\u3084\u3055\u3057\u3044<\/h3><p>\u6c34\u6cf3\u306f\u6c34\u4e2d\u3067\u5e38\u306b\u6d6e\u529b\u3092\u53d7\u3051\u3066\u3044\u308b\u305f\u3081\u3001\u6b69\u3044\u3066\u3082\u95a2\u7bc0\u3078\u306e\u8ca0\u8377\u304c\u767a\u751f\u3057\u306b\u304f\u304f\u306a\u308a\u307e\u3059\u3002\u4e00\u65b9\u3067\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u306f\u3001\u7740\u5730\u3059\u308b\u969b\u306b\u819d\u95a2\u7bc0\u306a\u3069\u306b\u8ca0\u8377\u304c\u304b\u304b\u308a\u307e\u3059\u3002<\/p><p>\u307e\u305f\u3001\u30e9\u30f3\u30cb\u30f3\u30b0\u306e\u7740\u5730\u6642\u306b\u819d\u306b\u4e57\u308b\u8ca0\u8377\u306f\u3001\u4f53\u91cd\u306e3\u500d\u4ee5\u4e0a\u3068\u3044\u308f\u308c\u3066\u3044\u307e\u3059\u3002\u203b3\u4f53\u91cd\u304c70kg\u306e\u65b9\u3067\u3042\u308c\u3070\u3001\u4e00\u56de\u306e\u7740\u5730\u3067\u7d04210kg\u3082\u306e\u8ca0\u8377\u304c\u819d\u306b\u304b\u304b\u308b\u8a08\u7b97\u306e\u305f\u3081\u3001\u80a5\u6e80\u4f53\u578b\u3084\u95a2\u7bc0\u3092\u75db\u3081\u3066\u3044\u308b\u65b9\u304c\u8d70\u308b\u3068\u3001\u819d\u3092\u6545\u969c\u3059\u308b\u53ef\u80fd\u6027\u3082\u5341\u5206\u306b\u8003\u3048\u3089\u308c\u308b\u3067\u3057\u3087\u3046\u3002<\/p><p>\u305d\u306e\u305f\u3081\u3001\u6c34\u6cf3\u306f\u95a2\u7bc0\u306e\u8ca0\u62c5\u3092\u8efd\u6e1b\u3059\u308b\u3060\u3051\u3067\u306a\u304f\u3001\u602a\u6211\u306e\u30ea\u30b9\u30af\u3092\u4e0b\u3052\u3089\u308c\u308b\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/p><h3>\u30ea\u30e9\u30c3\u30af\u30b9\u3067\u304d\u308b<\/h3><p>\u6c34\u4e2d\u306e\u6d6e\u529b\u306b\u3088\u308a\u300c\u6297\u91cd\u529b\u7b4b\u300d\u306e\u7dca\u5f35\u304c\u89e3\u3051\u308b\u3053\u3068\u3067\u3001\u30dd\u30b8\u30c6\u30a3\u30d6\u306a\u6c17\u5206\u304c\u5897\u52a0\u3057\u3001\u5fc3\u8eab\u306e\u30ea\u30e9\u30c3\u30af\u30b9\u52b9\u679c\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002\u203b4<\/p><p>\u6297\u91cd\u529b\u7b4b\u306f\u3001\u592a\u3082\u3082\u3084\u304a\u8179\u306a\u3069\u306b\u4f4d\u7f6e\u3057\u3066\u304a\u308a\u3001\u59ff\u52e2\u3092\u7dad\u6301\u3059\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u7b4b\u8089\u3067\u3059\u3002\u203b5<\/p><p>\u30c0\u30a4\u30a8\u30c3\u30c8\u4e2d\u306f\u30b9\u30c8\u30ec\u30b9\u304c\u6e9c\u307e\u308a\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u304c\u3001\u6c34\u6cf3\u3092\u901a\u3057\u3066\u30ea\u30e9\u30c3\u30af\u30b9\u3092\u3059\u308b\u3068\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u3082\u7dad\u6301\u3057\u3084\u3059\u3044\u3067\u3057\u3087\u3046\u3002<\/p><h3>\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u9ad8\u3044<\/h3><p>\u5148\u8ff0\u306e\u3068\u304a\u308a\u3001\u6c34\u6cf3\u306b\u306f\u307b\u304b\u306e\u904b\u52d5\u306b\u6bd4\u3079\u3066\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u9ad8\u3044\u7279\u5fb4\u304c\u3042\u308a\u307e\u3059\u3002\u4e3b\u306a\u7406\u7531\u306f\u6b21\u306e2\u3064\u3067\u3059\u3002<\/p><ul><li>\u6c34\u6e29\u304c\u4f4e\u3044<\/li><li>\u5f37\u5ea6\u304c\u9ad8\u3044<\/li><\/ul><p>\u904b\u52d5\u76ee\u7684\u3067\u4f7f\u308f\u308c\u308b\u5e02\u6c11\u30d7\u30fc\u30eb\uff08\u5c4b\u5185\u30d7\u30fc\u30eb\uff09\u306e\u6c34\u6e29\u306f\u300128\u223c29\u2103\u3068\u3001\u4e00\u822c\u7684\u306a\u4eba\u306e\u4f53\u6e29\u306e35\uff5e36\u2103\u3088\u308a\u3082\u4f4e\u304f\u8a2d\u5b9a\u3055\u308c\u3066\u3044\u307e\u3059\u3002<\/p><p>\u6e29\u5ea6\u304c\u4f4e\u3044\u6c34\u4e2d\u3067\u306f\u3001\u8eab\u4f53\u306f\u4f53\u6e29\u3092\u4e0b\u3052\u306a\u3044\u3088\u3046\u306b\u30a8\u30cd\u30eb\u30ae\u30fc\u6d88\u8cbb\u91cf\u3092\u4e0a\u3052\u308b\u305f\u3081\u3001\u9678\u306b\u3044\u308b\u3068\u304d\u3088\u308a\u3082\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u9ad8\u307e\u308b\u3068\u3044\u3048\u308b\u3067\u3057\u3087\u3046\u3002<\/p><p>\u307e\u305f\u3001\u6c34\u6cf3\u306f\u307b\u304b\u306e\u904b\u52d5\u3068\u6bd4\u3079\u3066\u904b\u52d5\u5f37\u5ea6\uff08METs\uff09\u304c\u9ad8\u3044\u7279\u5fb4\u304c\u3042\u308a\u307e\u3059\u3002METs\u3068\u306f\u3001\u904b\u52d5\u5f37\u5ea6\u3092\u793a\u3059\u5358\u4f4d\u306e\u3053\u3068\u3067\u3059\u3002METs\u306e\u6570\u5b57\u304c\u5927\u304d\u3044\u307b\u3069\u904b\u52d5\u5f37\u5ea6\u306f\u9ad8\u304f\u3001\u904b\u52d5\u5f37\u5ea6\u306b\u6bd4\u4f8b\u3057\u3066\u3001\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u3082\u5897\u3048\u307e\u3059\u3002<\/p><p>\u904b\u52d5\u3054\u3068\u306e\u5f37\u5ea6\uff08METs\uff09\u3092\u6bd4\u8f03\u3057\u3066\u307f\u308b\u3068\u203b6\u3001\u7279\u306b\u6c34\u6cf3\uff08\u30af\u30ed\u30fc\u30eb\uff09\u306e\u5f37\u5ea6\u304c\u9ad8\u3044\u3053\u3068\u304c\u308f\u304b\u308a\u307e\u3059\u3002<\/p><table width=\"571\"><tbody><tr><td><p>\u904b\u52d5\u306e\u7a2e\u985e<\/p><\/td><td><p>METs<\/p><\/td><\/tr><tr><td><p>\u30af\u30ed\u30fc\u30eb\uff08\u4e00\u822c\u7684\u306a\u5f37\u5ea6\uff09<\/p><\/td><td><p>8.3<\/p><\/td><\/tr><tr><td><p>\u30e9\u30f3\u30cb\u30f3\u30b0\uff08\u4e00\u822c\u7684\u306a\u5f37\u5ea6\uff09<\/p><\/td><td><p>7.0<\/p><\/td><\/tr><tr><td><p>\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\uff08\u4e00\u822c\u7684\u306a\u5f37\u5ea6\uff09<\/p><\/td><td><p>4.3<\/p><\/td><\/tr><tr><td><p>\u8155\u7acb\u3066\uff08\u4e00\u822c\u7684\u306a\u5f37\u5ea6\uff09<\/p><\/td><td><p>3.8<\/p><\/td><\/tr><\/tbody><\/table><p>\u51fa\u5178\uff1a\u56fd\u7acb\u7814\u7a76\u958b\u767a\u6cd5\u4eba\u533b\u85ac\u57fa\u76e4\u30fb\u5065\u5eb7\u30fb\u6804\u990a\u7814\u7a76\u6240\u300c<a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/a>\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/p><h3>\u666e\u6bb5\u4f7f\u308f\u306a\u3044\u7b4b\u8089\u3092\u935b\u3048\u3089\u308c\u308b<\/h3><p>\u6c34\u6cf3\u3067\u306f\u3001\u6c34\u306e\u62b5\u6297\u304c\u3042\u308b\u305f\u3081\u666e\u6bb5\u4f7f\u308f\u306a\u3044\u7b4b\u8089\u3092\u935b\u3048\u3089\u308c\u307e\u3059\u3002<\/p><p>\u6c34\u306e\u62b5\u6297\u306f\u3001\u7a7a\u6c17\u306e12\u500d\u3082\u3042\u308b\u3068\u3044\u308f\u308c\u3066\u3044\u307e\u3059\u3002\u203b\uff17 \u305d\u306e\u305f\u3081\u3001\u540c\u3058\u904b\u52d5\u3067\u3082\u3001\u6c34\u4e2d\u3067\u884c\u3046\u3060\u3051\u3067\u592a\u3082\u3082\u306e\u7b4b\u8089\u3084\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u52b9\u679c\u304c\u9ad8\u307e\u308b\u3053\u3068\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/p><p>\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3068\u306f\u3001\u4f53\u5185\u306e\u6df1\u90e8\u306b\u4f4d\u7f6e\u3059\u308b\u7b4b\u8089\u306e\u3053\u3068\u3067\u3001\u6392\u4fbf\u3092\u30b5\u30dd\u30fc\u30c8\u3057\u305f\u308a\u3001\u5185\u81d3\u306e\u4f4d\u7f6e\u3092\u6b63\u3057\u305f\u308a\u3059\u308b\u5f79\u5272\u304c\u3042\u308a\u307e\u3059\u3002\u203b8<\/p><p>\u30c0\u30a4\u30a8\u30c3\u30c8\u3068\u3042\u308f\u305b\u3066\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3082\u935b\u3048\u308c\u3070\u3001\u3088\u308a\u7406\u60f3\u7684\u306a\u4f53\u578b\u306b\u8fd1\u3065\u3051\u308b\u3067\u3057\u3087\u3046\u3002<\/p><h3>\u30b9\u30bf\u30df\u30ca\u304c\u3064\u304f<\/h3><p>\u6c34\u6cf3\u306f\u5fc3\u80ba\u6301\u4e45\u529b\uff08\u904b\u52d5\u3092\u9577\u304f\u7d9a\u3051\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u80fd\u529b\u203b9\u203b10\uff09\u304c\u935b\u3048\u3089\u308c\u308b\u305f\u3081\u3001\u904b\u52d5\u3092\u9577\u304f\u7d9a\u3051\u308b\u305f\u3081\u306b\u5fc5\u8981\u306a\u30b9\u30bf\u30df\u30ca\u304c\u3064\u304d\u307e\u3059\u3002<\/p><p>\u5fc3\u80ba\u6301\u4e45\u529b\u304c\u5411\u4e0a\u3059\u308c\u3070\u3001\u4f53\u5185\u306b\u53d6\u308a\u8fbc\u3081\u308b\u9178\u7d20\u91cf\u304c\u5897\u3048\u3001\u75b2\u308c\u3092\u611f\u3058\u306b\u304f\u304f\u306a\u308b\u30e1\u30ea\u30c3\u30c8\u304c\u3042\u308a\u307e\u3059\u3002\u6c34\u6cf3\u306f30\u5206\u4ee5\u4e0a\u884c\u3046\u3053\u3068\u3067\u8102\u80aa\u304c\u71c3\u713c\u3055\u308c\u3084\u3059\u304f\u306a\u308b\u305f\u3081\u3001\u30b9\u30bf\u30df\u30ca\u304c\u3064\u3051\u3070\u30c0\u30a4\u30a8\u30c3\u30c8\u3082\u3088\u308a\u52b9\u7387\u7684\u306b\u884c\u3048\u308b\u3067\u3057\u3087\u3046\u3002<\/p><h3>\u57fa\u790e\u4ee3\u8b1d\u304c\u9ad8\u307e\u308b<\/h3><p>\u6c34\u6cf3\u3067\u306f\u3001\u5fc3\u80ba\u6a5f\u80fd\u3092\u935b\u3048\u3089\u308c\u307e\u3059\u3002\u5fc3\u80ba\u6a5f\u80fd\u304c\u9ad8\u307e\u308b\u3053\u3068\u3067\u3001\u5fc3\u81d3\u3084\u80ba\u306e\u50cd\u304d\u304c\u6b63\u5e38\u306b\u306a\u308a\u3001\u8840\u6d41\u304c\u826f\u304f\u306a\u308a\u3053\u3068\u3082\u30e1\u30ea\u30c3\u30c8\u3067\u3059\u3002\u307e\u305f\u3001\u6c34\u6cf3\u306b\u3088\u3063\u3066\u8eab\u4f53\u304c\u6e80\u904d\u306a\u304f\u935b\u3048\u3089\u308c\u308b\u3053\u3068\u3067\u7b4b\u8089\u91cf\u304c\u5411\u4e0a\u3057\u3001\u7d50\u679c\u7684\u306b\u57fa\u790e\u4ee3\u8b1d\u304c\u9ad8\u307e\u308b\u3053\u3068\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/p><p>\u57fa\u790e\u4ee3\u8b1d\u91cf\u304c\u591a\u3044\u307b\u30691\u65e5\u3067\u6d88\u8cbb\u3067\u304d\u308b\u30ab\u30ed\u30ea\u30fc\u3082\u5897\u3048\u308b\u305f\u3081\u203b11\u3001\u3088\u308a\u75e9\u305b\u3084\u3059\u3044\u8eab\u4f53\u3092\u4f5c\u308c\u308b\u3067\u3057\u3087\u3046\u3002<\/p><h3>\u96e8\u306e\u65e5\u3067\u3082\u904b\u52d5\u3067\u304d\u308b<\/h3><p>\u30e9\u30f3\u30cb\u30f3\u30b0\u3084\u30b5\u30a4\u30af\u30ea\u30f3\u30b0\u306a\u3069\u306f\u304a\u3059\u3059\u3081\u306e\u6709\u9178\u7d20\u904b\u52d5\u3067\u3059\u304c\u3001\u96e8\u306e\u65e5\u306b\u5c4b\u5916\u3067\u306e\u904b\u52d5\u306f\u96e3\u3057\u3044\u3067\u3057\u3087\u3046\u3002\u4e00\u65b9\u3067\u3001\u5e02\u6c11\u30d7\u30fc\u30eb\u3084\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u30b8\u30e0\u306a\u3069\u306e\u30d7\u30fc\u30eb\u306f\u3001\u57fa\u672c\u7684\u306b\u5c4b\u5185\u306b\u8a2d\u3051\u3089\u308c\u3066\u3044\u307e\u3059\u3002<\/p><p>\u6c34\u6cf3\u306f\u5929\u5019\u306b\u5de6\u53f3\u3055\u308c\u306b\u304f\u3044\u904b\u52d5\u306e\u305f\u3081\u3001\u4eba\u306b\u3088\u3063\u3066\u306f\u307b\u304b\u306e\u904b\u52d5\u3068\u6bd4\u3079\u3066\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u3092\u7dad\u6301\u3057\u3084\u3059\u3044\u3067\u3057\u3087\u3046\u3002<\/p><h2>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u983b\u5ea6\u3068\u904b\u52d5\u6642\u9593\u306e\u76ee\u5b89<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-12167 size-large\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/10\/20241023-15-1024x684.jpg\" alt=\"\" width=\"1024\" height=\"684\" \/><\/p><p>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u52b9\u679c\u3092\u6700\u5927\u9650\u306b\u5f97\u308b\u306b\u306f\u3001\u9069\u5207\u306a\u983b\u5ea6\u3068\u6642\u9593\u3067\u904b\u52d5\u3059\u308b\u3053\u3068\u304c\u5927\u5207\u3067\u3059\u3002\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u305f\u3081\u306b\u6c34\u6cf3\u3092\u3059\u308b\u5834\u5408\u3001\u3069\u306e\u7a0b\u5ea6\u306e\u9593\u9694\u3067\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3057\u305f\u3089\u826f\u3044\u304b\u3092\u30c1\u30a7\u30c3\u30af\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p><h3>\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u305f\u3081\u306b\u6c34\u6cf3\u3092\u884c\u3046\u983b\u5ea6\u306e\u76ee\u5b89<\/h3><p>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306f\u3001\u90312\u56de\uff5e\u90313\u56de\u306e\u983b\u5ea6\u3067\u884c\u3046\u3053\u3068\u304c\u76ee\u5b89\u3067\u3059\u3002\u6c34\u6cf3\u306f\u95a2\u7bc0\u306a\u3069\u306b\u8ca0\u8377\u304c\u304b\u304b\u308a\u306b\u304f\u3044\u904b\u52d5\u3068\u306f\u3044\u3048\u3001\u3084\u308a\u3059\u304e\u308b\u3068\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u306a\u308b\u304a\u305d\u308c\u304c\u3042\u308a\u307e\u3059\u3002\u4f53\u304c\u5341\u5206\u306b\u56de\u5fa9\u3057\u306a\u3044\u307e\u307e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u91cd\u306d\u3066\u3057\u307e\u3046\u3068\u3001\u52b9\u7387\u304c\u4e0b\u304c\u308b\u3060\u3051\u3067\u306f\u306a\u304f\u75db\u307f\u3084\u602a\u6211\u306b\u3064\u306a\u304c\u3063\u3066\u3057\u307e\u3046\u305f\u3081\u6ce8\u610f\u304c\u5fc5\u8981\u3067\u3059\u3002\u81ea\u5206\u306e\u4f53\u306e\u72b6\u614b\u3092\u898b\u6975\u3081\u3001\u7121\u7406\u3092\u3057\u3059\u304e\u306a\u3044\u3088\u3046\u306b\u6c17\u3092\u3064\u3051\u307e\u3057\u3087\u3046\u3002\u6c34\u6cf3\u3092\u3057\u305f\u7fcc\u65e5\u306f\u4f11\u606f\u3092\u3068\u308a\u3001\u75b2\u52b4\u56de\u5fa9\u306b\u52aa\u3081\u308b\u3053\u3068\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\u307e\u305f\u3001\u6c34\u6cf3\u306b\u6163\u308c\u3066\u3044\u306a\u3044\u65b9\u3084\u904b\u52d5\u4e0d\u8db3\u306e\u65b9\u306a\u3069\u306f\u3001\u6700\u521d\u304b\u3089\u983b\u7e41\u306b\u6cf3\u3050\u3068\u4f53\u529b\u304c\u8ffd\u3044\u3064\u304b\u306a\u3044\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002\u307e\u305a\u306f\u9031\u306b1\u56de\u7a0b\u5ea6\u304b\u3089\u30b9\u30bf\u30fc\u30c8\u3057\u3066\u3001\u7121\u7406\u306e\u306a\u3044\u3088\u3046\u306b\u5f90\u3005\u306b\u56de\u6570\u3092\u5897\u3084\u3057\u3066\u3044\u304f\u3053\u3068\u3082\u4e00\u3064\u306e\u65b9\u6cd5\u3067\u3059\u3002\u7d99\u7d9a\u3057\u3084\u3059\u3044\u983b\u5ea6\u3092\u6a21\u7d22\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p><h3>\u904b\u52d5\u6642\u9593\u306e\u76ee\u5b89<\/h3><p>\u6c34\u6cf31\u56de\u306e\u904b\u52d5\u6642\u9593\u306f30\u5206\uff5e1\u6642\u9593\u7a0b\u5ea6\u304c\u76ee\u5b89\u3067\u3059\u3002\u6709\u9178\u7d20\u904b\u52d5\u306f\u300120\u5206\u4ee5\u4e0a\u884c\u3046\u3053\u3068\u3067\u8102\u80aa\u71c3\u713c\u306e\u52b9\u679c\u304c\u9ad8\u307e\u308b\u3068\u3044\u308f\u308c\u3066\u3044\u307e\u3059\u300220\u5206\u306b\u6e80\u305f\u306a\u3044\u5834\u5408\u3082\u5168\u304f\u8102\u80aa\u304c\u71c3\u713c\u3057\u306a\u3044\u308f\u3051\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u304c\u3001\u52b9\u679c\u3092\u9ad8\u3081\u308b\u305f\u3081\u306b\u3001\u306a\u308b\u3079\u304f20\u5206\u4ee5\u4e0a\u306f\u904b\u52d5\u3067\u304d\u308b\u3088\u3046\u306b\u610f\u8b58\u3057\u3066\u304a\u304f\u3068\u826f\u3044\u3067\u3057\u3087\u3046\u3002<\/p><p>\u30c0\u30a4\u30a8\u30c3\u30c8\u76ee\u7684\u306e\u5834\u5408\u3001\u6642\u9593\u5185\u3067\u3067\u304d\u308b\u3060\u3051\u591a\u304f\u306e\u30ab\u30ed\u30ea\u30fc\u3092\u6d88\u8cbb\u3067\u304d\u308b\u3088\u3046\u306a\u6cf3\u304e\u65b9\u3092\u9078\u3076\u3053\u3068\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u305f\u3060\u3057\u3001\u3072\u305f\u3059\u3089\u540c\u3058\u6cf3\u304e\u65b9\u3070\u304b\u308a\u3067\u306f\u98fd\u304d\u3066\u3057\u307e\u3046\u3068\u3044\u3046\u5834\u5408\u306f\u3001\u30af\u30ed\u30fc\u30eb\u306e\u6b21\u306f\u5e73\u6cf3\u304e\u3068\u3044\u3063\u305f\u3088\u3046\u306b\u6cf3\u6cd5\u3092\u5909\u3048\u3066\u3044\u304f\u3068\u826f\u3044\u3067\u3057\u3087\u3046\u3002<\/p><h2>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u52b9\u679c\u3092\u9ad8\u3081\u308b\u305f\u3081\u306e3\u3064\u306e\u30dd\u30a4\u30f3\u30c8<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-12166 size-large\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/10\/20241023-16-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" \/><\/p><p>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u52b9\u679c\u3092\u9ad8\u3081\u308b\u305f\u3081\u306e\u30dd\u30a4\u30f3\u30c8\u306f\u6b21\u306e3\u3064\u3067\u3059\u3002<\/p><ul><li>\u6c34\u6cf3\u524d\u306b\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3046<\/li><li>\u3086\u3063\u304f\u308a\u6cf3\u3050<\/li><li>\u7121\u9178\u7d20\u904b\u52d5\u3082\u53d6\u308a\u5165\u308c\u308b<\/li><\/ul><p>\u3053\u308c\u3089\u306e\u30dd\u30a4\u30f3\u30c8\u3092\u62bc\u3055\u3048\u3001\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306b\u53d6\u308a\u7d44\u307f\u307e\u3057\u3087\u3046\u3002<\/p><h3>\u6c34\u6cf3\u524d\u306b\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3046<\/h3><p>\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3046\u3053\u3068\u3067\u3001\u95a2\u7bc0\u3084\u7b4b\u8089\u306e\u67d4\u8edf\u6027\u3092\u9ad8\u3081\u3089\u308c\u307e\u3059\u3002\u307e\u305f\u3001\u95a2\u7bc0\u3084\u7b4b\u8089\u3092\u307b\u3050\u3059\u3053\u3068\u3067\u904b\u52d5\u306e\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u306e\u5411\u4e0a\u306b\u3064\u306a\u304c\u308b\u52b9\u679c\u3082\u3042\u308a\u307e\u3059\u3002\u203b13<\/p><p>\u307e\u305f\u3001\u30b9\u30c8\u30ec\u30c3\u30c1\u81ea\u4f53\u304c\u4f4e\u5f37\u5ea6\u306e\u904b\u52d5\uff082.3METs\uff09\u306b\u3082\u306a\u308b\u305f\u3081\u3001\u6c34\u6cf3\u524d\u306b\u53d6\u308a\u5165\u308c\u308b\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><h3>\u3086\u3063\u304f\u308a\u6cf3\u3050<\/h3><p>\u3086\u3063\u304f\u308a\u6cf3\u3050\u3053\u3068\u3067\u7b4b\u8089\u306b\u304b\u304b\u308b\u8ca0\u8377\u304c\u5f37\u304f\u306a\u308b\u305f\u3081\u3001\u7b4b\u529b\u30a2\u30c3\u30d7\u3092\u72d9\u3048\u307e\u3059\u3002\u300c\u30b9\u30ed\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u300d\u3068\u547c\u3070\u308c\u3001\u529b\u3092\u767a\u63ee\u3057\u305f\u72b6\u614b\u3067\u3001\u52d5\u4f5c\u3092\u3086\u3063\u304f\u308a\u884c\u3046\u3053\u3068\u3067\u52b9\u679c\u304c\u5f97\u3089\u308c\u307e\u3059\u3002\u203b14<\/p><p>\u307e\u305f\u3001\u3086\u3063\u304f\u308a\u3068\u6cf3\u3050\u3053\u3068\u3067\u95a2\u7bc0\u3078\u306e\u8ca0\u8377\u304c\u5f31\u307e\u308a\u3001\u602a\u6211\u306e\u4e88\u9632\u306b\u3082\u3064\u306a\u304c\u308a\u307e\u3059\u3002<\/p><h3>\u7121\u9178\u7d20\u904b\u52d5\u3082\u53d6\u308a\u5165\u308c\u308b<\/h3><p>\u7b4b\u30c8\u30ec\u306a\u3069\u306e\u7121\u9178\u7d20\u904b\u52d5\u3092\u53d6\u308a\u5165\u308c\u308b\u3053\u3068\u3067\u3001\u6c34\u6cf3\u306e\u30c0\u30a4\u30a8\u30c3\u30c8\u52b9\u679c\u304c\u30a2\u30c3\u30d7\u3057\u307e\u3059\u3002\u7b4b\u30c8\u30ec\u3067\u7b4b\u8089\u91cf\u304c\u5897\u3048\u308c\u3070\u3001\u540c\u3058\u904b\u52d5\u3067\u3082\u57fa\u790e\u4ee3\u8b1d\u306e\u5411\u4e0a\u3084\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u5897\u52a0\u3059\u308b\u53ef\u80fd\u6027\u304c\u9ad8\u307e\u308a\u307e\u3059\u3002<\/p><p>\u4ee5\u524d\u3088\u308a\u3082\u7b4b\u8089\u91cf\u304c\u591a\u3044\u72b6\u614b\u3067\u6c34\u6cf3\u306b\u53d6\u308a\u7d44\u3080\u3053\u3068\u3067\u3001\u52b9\u7387\u7684\u306a\u30ab\u30ed\u30ea\u30fc\u6d88\u8cbb\u306b\u3064\u306a\u304c\u308b\u3067\u3057\u3087\u3046\u3002\u307e\u305f\u3001\u57fa\u790e\u4ee3\u8b1d\u304c\u30a2\u30c3\u30d7\u3059\u308c\u3070\u3001\u592a\u308a\u3065\u3089\u304f\u3001\u75e9\u305b\u3084\u3059\u3044\u8eab\u4f53\u306b\u306a\u308a\u307e\u3059\u3002<\/p><h2>\u30c0\u30a4\u30a8\u30c3\u30c8\u306b\u304a\u3059\u3059\u3081\u306e\u6cf3\u304e\u65b9\u30fb\u30e1\u30cb\u30e5\u30fc5\u9078<\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-12165 size-large\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2024\/10\/20241023-17-1024x682.jpg\" alt=\"\" width=\"1024\" height=\"682\" \/><\/p><p>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306b\u304a\u3059\u3059\u3081\u306e\u6cf3\u304e\u65b9\u306f\u6b21\u306e5\u3064\u3067\u3059\u3002<\/p><ul><li>\u6c34\u4e2d\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0<\/li><li>\u30af\u30ed\u30fc\u30eb<\/li><li>\u5e73\u6cf3\u304e<\/li><li>\u80cc\u6cf3\u304e<\/li><li>\u30d0\u30bf\u30d5\u30e9\u30a4<\/li><\/ul><p>\u6cf3\u304e\u65b9\u3054\u3068\u306e\u7279\u5fb4\u3084\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306a\u3069\u3092\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p><h3>\u6c34\u4e2d\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0<\/h3><p>\u6c34\u4e2d\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u306f\u904b\u52d5\u5f37\u5ea6\u304c\u4f4e\u3044\u305f\u3081\u3001\u904b\u52d5\u521d\u5fc3\u8005\u306b\u3082\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u307e\u305f\u3001\u8eab\u4f53\u306b\u5bfe\u3057\u3066\u6c34\u306e\u62b5\u6297\u304c\u304b\u304b\u308b\u305f\u3081\u3001\u9ad8\u9f62\u306e\u65b9\u3067\u3082\u624b\u8efd\u306b\u53d6\u308a\u7d44\u3081\u307e\u3059\u3002\u203b12<\/p><p>\u6c34\u4e2d\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u306eMETs\u306830\u5206\u884c\u3063\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p><table width=\"561\"><tbody><tr><td><p>\u4f53\u91cd<\/p><\/td><td><p>\u6c34\u4e2d\u6b69\u884c\uff1a\u697d\u306a\u52b4\u529b\u3001\u3086\u3063\u304f\u308a\uff082.5METs\uff09<\/p><\/td><td><p>\u6c34\u4e2d\u6b69\u884c\uff1a\u307b\u3069\u307b\u3069\u306e\u52b4\u529b\u3001\u307b\u3069\u307b\u3069\u306e\u901f\u3055\uff084.5METs\uff09<\/p><\/td><td><p>\u6c34\u4e2d\u6b69\u884c\uff1a\u304d\u3064\u3044\u52b4\u529b\u3001\u901f\u3044\uff086.8METs\uff09<\/p><\/td><\/tr><tr><td><p>50kg<\/p><\/td><td><p>\u7d0466kcal<\/p><\/td><td><p>\u7d04118kcal<\/p><\/td><td><p>\u7d04179kcal<\/p><\/td><\/tr><tr><td><p>60kg<\/p><\/td><td><p>\u7d0479kcal<\/p><\/td><td><p>\u7d04142kcal<\/p><\/td><td><p>\u7d04214kcal<\/p><\/td><\/tr><tr><td><p>70kg<\/p><\/td><td><p>\u7d0492kcal<\/p><\/td><td><p>\u7d04165kcal<\/p><\/td><td><p>\u7d04250kcal<\/p><\/td><\/tr><tr><td><p>80kg<\/p><\/td><td><p>\u7d04105kcal<\/p><\/td><td><p>\u7d04189kcal<\/p><\/td><td><p>\u7d04289kcal<\/p><\/td><\/tr><\/tbody><\/table><p>\u51fa\u5178\uff1a\u56fd\u7acb\u7814\u7a76\u958b\u767a\u6cd5\u4eba\u533b\u85ac\u57fa\u76e4\u30fb\u5065\u5eb7\u30fb\u6804\u990a\u7814\u7a76\u6240\u300c<a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/a>\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/p><h3>\u30af\u30ed\u30fc\u30eb<\/h3><p>\u30af\u30ed\u30fc\u30eb\u306f\u3001\u307b\u304b\u306e\u6cf3\u304e\u65b9\u3068\u6bd4\u3079\u3066\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u304c\u591a\u304f\u306a\u3063\u3066\u3044\u307e\u3059\u3002\u904b\u52d5\u5f37\u5ea6\u304c\u9ad8\u3044\u305f\u3081\u3001\u6c34\u6cf3\u306e\u904b\u52d5\u306b\u6163\u308c\u3066\u304b\u3089\u53d6\u308a\u7d44\u3080\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/p><p>\u30af\u30ed\u30fc\u30eb\u306eMETs\u306830\u5206\u884c\u3063\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p><table width=\"569\"><tbody><tr><td><p>\u4f53\u91cd<\/p><\/td><td><p>\u5f80\u5fa9\u6c34\u6cf3\uff1a\u81ea\u7531\u5f62\u3001\u30af\u30ed\u30fc\u30eb\u3001\u3086\u3063\u304f\u308a\u3001\u697d\u304b\u3089\u307b\u3069\u307b\u3069\u306e\u52b4\u529b\uff085.8METs\uff09<\/p><\/td><td><p>\u6c34\u6cf3\uff1a\u30af\u30ed\u30fc\u30eb\u3001\u3075\u3064\u3046\u306e\u901f\u3055\u300145.7m\/\u5206\u672a\u6e80\u3001\u304d\u3064\u3044\u52b4\u529b\uff088.3METs\uff09<\/p><\/td><td><p>\u6c34\u6cf3\uff1a\u30af\u30ed\u30fc\u30eb\u3001\u901f\u3044\u300168.6m\/\u5206\u672a\u6e80\u3001\u304d\u3064\u3044\u52b4\u529b\uff0810.0METs\uff09<\/p><\/td><\/tr><tr><td><p>50kg<\/p><\/td><td><p>\u7d04152kcal<\/p><\/td><td><p>\u7d04218kcal<\/p><\/td><td><p>\u7d04263kcal<\/p><\/td><\/tr><tr><td><p>60kg<\/p><\/td><td><p>\u7d04183kcal<\/p><\/td><td><p>\u7d04261kcal<\/p><\/td><td><p>\u7d04315kcal<\/p><\/td><\/tr><tr><td><p>70kg<\/p><\/td><td><p>\u7d04213kcal<\/p><\/td><td><p>\u7d04305kcal<\/p><\/td><td><p>\u7d04368kcal<\/p><\/td><\/tr><tr><td><p>80kg<\/p><\/td><td><p>\u7d04244kcal<\/p><\/td><td><p>\u7d04349kcal<\/p><\/td><td><p>\u7d04420kcal<\/p><\/td><\/tr><\/tbody><\/table><p>\u51fa\u5178\uff1a\u56fd\u7acb\u7814\u7a76\u958b\u767a\u6cd5\u4eba\u533b\u85ac\u57fa\u76e4\u30fb\u5065\u5eb7\u30fb\u6804\u990a\u7814\u7a76\u6240\u300c<a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/a>\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/p><h3>\u5e73\u6cf3\u304e<\/h3><p>\u5e73\u6cf3\u304e\u306f\u904b\u52d5\u5f37\u5ea6\u304c\u4f4e\u3044\u305f\u3081\u3001\u9577\u6642\u9593\u6cf3\u3050\u306e\u306b\u5411\u3044\u3066\u3044\u307e\u3059\u3002\u8102\u80aa\u3092\u71c3\u713c\u3055\u305b\u308b\u306b\u306f\u3001\u6709\u9178\u7d20\u904b\u52d5\u309220\u5206\u4ee5\u4e0a\u7d9a\u3051\u308b\u5fc5\u8981\u304c\u3042\u308b\u3053\u3068\u3092\u8003\u3048\u308b\u3068\u3001\u9577\u6642\u9593\u7d9a\u3051\u3089\u308c\u308b\u5e73\u6cf3\u304e\u306f\u30c0\u30a4\u30a8\u30c3\u30c8\u5411\u304d\u306e\u7a2e\u76ee\u3068\u3044\u3048\u308b\u3067\u3057\u3087\u3046\u3002<\/p><p>\u5e73\u6cf3\u304e\u306eMETs\u306830\u5206\u884c\u3063\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p><table width=\"568\"><tbody><tr><td><p>\u4f53\u91cd<\/p><\/td><td><p>\u6c34\u6cf3\uff1a\u5e73\u6cf3\u304e\u3001\u30ec\u30af\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\uff085.3METs\uff09<\/p><\/td><td><p>\u6c34\u6cf3\uff1a\u5e73\u6cf3\u304e\u3001\u5168\u822c\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u7af6\u6280\uff0810.3METs\uff09<\/p><\/td><\/tr><tr><td><p>50kg<\/p><\/td><td><p>\u7d04139kcal\u00a0\u00a0\u00a0\u00a0<\/p><\/td><td><p>\u7d04270kcal<\/p><\/td><\/tr><tr><td><p>60kg<\/p><\/td><td><p>\u7d04170kcal<\/p><\/td><td><p>\u7d04324kcal<\/p><\/td><\/tr><tr><td><p>70kg<\/p><\/td><td><p>\u7d04195kcal<\/p><\/td><td><p>\u7d04379kcal<\/p><\/td><\/tr><tr><td><p>80kg<\/p><\/td><td><p>\u7d04223kcal<\/p><\/td><td><p>\u7d04433kcal<\/p><\/td><\/tr><\/tbody><\/table><p>\u51fa\u5178\uff1a\u56fd\u7acb\u7814\u7a76\u958b\u767a\u6cd5\u4eba\u533b\u85ac\u57fa\u76e4\u30fb\u5065\u5eb7\u30fb\u6804\u990a\u7814\u7a76\u6240\u300c<a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/a>\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/p><h3>\u80cc\u6cf3\u304e<\/h3><p>\u80cc\u6cf3\u304e\u306f\u9854\u3092\u5929\u4e95\u306b\u5411\u3051\u306a\u304c\u3089\u6cf3\u3050\u305f\u3081\u3001\u606f\u7d99\u304e\u304c\u82e6\u624b\u306a\u65b9\u306b\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u5e73\u6cf3\u304e\u3068\u540c\u69d8\u306b\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u4f4e\u3081\u3067\u3059\u304c\u3001\u9577\u6642\u9593\u6cf3\u304e\u305f\u3044\u5834\u5408\u306b\u53d6\u308a\u5165\u308c\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p><p>\u80cc\u6cf3\u304e\u306eMETs\u306830\u5206\u884c\u3063\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p><table width=\"567\"><tbody><tr><td><p>\u4f53\u91cd<\/p><\/td><td><p>\u6c34\u6cf3\uff1a\u80cc\u6cf3\u304e\u3001\u30ec\u30af\u30ea\u30a8\u30fc\u30b7\u30e7\u30f3\uff084.8METs\uff09<\/p><\/td><td><p>\u6c34\u6cf3\uff1a\u80cc\u6cf3\u304e\u3001\u5168\u822c\u3001\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3001\u7af6\u6280\uff089.5METs\uff09<\/p><\/td><\/tr><tr><td><p>50kg<\/p><\/td><td><p>\u7d04126kcal<\/p><\/td><td><p>\u7d04249kcal<\/p><\/td><\/tr><tr><td><p>60kg<\/p><\/td><td><p>\u7d04151kcal<\/p><\/td><td><p>\u7d04299kcal<\/p><\/td><\/tr><tr><td><p>70kg<\/p><\/td><td><p>\u7d04176kcal<\/p><\/td><td><p>\u7d04349kcal<\/p><\/td><\/tr><tr><td><p>80kg<\/p><\/td><td><p>\u7d04202kcal<\/p><\/td><td><p>\u7d04399kcal<\/p><\/td><\/tr><\/tbody><\/table><p>\u51fa\u5178\uff1a\u56fd\u7acb\u7814\u7a76\u958b\u767a\u6cd5\u4eba\u533b\u85ac\u57fa\u76e4\u30fb\u5065\u5eb7\u30fb\u6804\u990a\u7814\u7a76\u6240\u300c<a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/a>\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/p><h3>\u30d0\u30bf\u30d5\u30e9\u30a4<\/h3><p>\u30d0\u30bf\u30d5\u30e9\u30a4\u306f\u3001\u7279\u306b\u904b\u52d5\u5f37\u5ea6\u304c\u9ad8\u3044\u6cf3\u304e\u65b9\u3067\u3059\u3002\u5168\u8eab\u306e\u7b4b\u8089\u3092\u6fc0\u3057\u304f\u4f7f\u3046\u305f\u3081\u75b2\u308c\u3084\u3059\u3044\u904b\u52d5\u3067\u3059\u304c\u3001\u77ed\u6642\u9593\u3067\u591a\u304f\u306e\u30ab\u30ed\u30ea\u30fc\u3092\u6d88\u8cbb\u3067\u304d\u307e\u3059\u3002\u904b\u52d5\u306b\u6163\u308c\u3066\u3044\u308b\u65b9\u3084\u6c34\u6cf3\u304c\u5f97\u610f\u306a\u65b9\u306f\u305c\u3072\u53d6\u308a\u5165\u308c\u3066\u307f\u3066\u304f\u3060\u3055\u3044\u3002<\/p><p>\u30d0\u30bf\u30d5\u30e9\u30a4\u306eMETs\u306830\u5206\u884c\u3063\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/p><table width=\"561\"><tbody><tr><td><p>\u4f53\u91cd<\/p><\/td><td><p>\u6c34\u6cf3\uff1a\u30d0\u30bf\u30d5\u30e9\u30a4\u3001\u5168\u822c\uff0813.8METs\uff09<\/p><\/td><\/tr><tr><td><p>50kg<\/p><\/td><td><p>\u7d04362kcal<\/p><\/td><\/tr><tr><td><p>60kg<\/p><\/td><td><p>\u7d04435kcal<\/p><\/td><\/tr><tr><td><p>70kg<\/p><\/td><td><p>\u7d04507kcal<\/p><\/td><\/tr><tr><td><p>80kg<\/p><\/td><td><p>\u7d04580kcal<\/p><\/td><\/tr><\/tbody><\/table><p>\u51fa\u5178\uff1a\u56fd\u7acb\u7814\u7a76\u958b\u767a\u6cd5\u4eba\u533b\u85ac\u57fa\u76e4\u30fb\u5065\u5eb7\u30fb\u6804\u990a\u7814\u7a76\u6240\u300c<a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/a>\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210-<\/p><h2>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u3088\u304f\u3042\u308b\u8cea\u554f<\/h2><p>\u6700\u5f8c\u306b\u3001\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u3067\u3088\u304f\u898b\u3089\u308c\u308b\u8cea\u554f\u3092\u3054\u7d39\u4ecb\u3057\u307e\u3059\u3002\u6c17\u306b\u306a\u308b\u7591\u554f\u3092\u89e3\u6d88\u3057\u3066\u3001\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u3092\u59cb\u3081\u307e\u3057\u3087\u3046\u3002<\/p><h3>\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u52b9\u679c\u304c\u51fa\u308b\u306e\u306f\u3069\u306e\u304f\u3089\u3044\uff1f<\/h3><p>\u6c34\u6cf3\u306e\u3088\u3046\u306a\u6709\u9178\u7d20\u904b\u52d5\u3092\u7d9a\u3051\u305f\u5834\u5408\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u52b9\u679c\u304c\u73fe\u308c\u308b\u306e\u306f\u958b\u59cb\u304b\u308940\u65e5\u4ee5\u4e0a\u3068\u3044\u308f\u308c\u3066\u3044\u307e\u3059\u3002\u305f\u3060\u3057\u3001\u3053\u306e\u6bb5\u968e\u3067\u306f\u305d\u308c\u307b\u3069\u5927\u304d\u306a\u5909\u5316\u306f\u306a\u3044\u305f\u3081\u3001\u306f\u3063\u304d\u308a\u3068\u52b9\u679c\u3092\u5b9f\u611f\u3059\u308b\u306e\u306f\u96e3\u3057\u3044\u5834\u5408\u304c\u3042\u308a\u307e\u3059\u3002<\/p><p>\u30c0\u30a4\u30a8\u30c3\u30c8\u3092\u59cb\u3081\u3066\u304b\u30893\u30ab\u6708\u307b\u3069\u7d4c\u3064\u3068\u3001\u6210\u679c\u304c\u308f\u304b\u308a\u3084\u3059\u304f\u898b\u3048\u308b\u3088\u3046\u306b\u306a\u308b\u3068\u3044\u308f\u308c\u3066\u3044\u307e\u3059\u3002\u30c0\u30a4\u30a8\u30c3\u30c8\u52b9\u679c\u3092\u306f\u3084\u304f\u5b9f\u611f\u3057\u305f\u3044\u65b9\u306f\u3001\u3054\u7d39\u4ecb\u3057\u305f\u6c34\u6cf3\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u30b3\u30c4\u3092\u5b9f\u8df5\u3057\u3066\u307f\u308b\u3053\u3068\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u6c34\u6cf3\u524d\u306b\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u884c\u3063\u3066\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u5411\u4e0a\u3092\u56f3\u308a\u3001\u3086\u3063\u304f\u308a\u3068\u6cf3\u3044\u3067\u8ca0\u8377\u3092\u9ad8\u3081\u307e\u3057\u3087\u3046\u3002\u3055\u3089\u306b\u3001\u7b4b\u30c8\u30ec\u3067\u7121\u9178\u7d20\u904b\u52d5\u3092\u53d6\u308a\u5165\u308c\u308b\u3053\u3068\u3067\u7b4b\u8089\u91cf\u3092\u5897\u3084\u305b\u3070\u3001\u3088\u308a\u52b9\u7387\u7684\u306a\u30dc\u30c7\u30a3\u30e1\u30a4\u30af\u304c\u53ef\u80fd\u3067\u3059\u3002<\/p><h2><a href=\"#_ftn3\" 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class=\"banner-normal\"><a href=\"\/\" rel=\"noopener\">3\u98df\u98df\u3079\u308b\u30d1\u30fc\u30bd\u30ca\u30eb\u30b8\u30e024\/7\u30ef\u30fc\u30af\u30a2\u30a6\u30c8&gt;&gt;<\/a><\/div><div class=\"banner-conversion\"><a href=\"\/forms\/?d=247-sports.jp\/workout&amp;s=reserve&amp;acckey=servicesite1&amp;utm_campaign=form\" rel=\"noopener\">\u7121\u6599\u30ab\u30a6\u30f3\u30bb\u30ea\u30f3\u30b0\u3092\u7533\u3057\u8fbc\u3080&gt;&gt;<\/a><\/div><p>\u53c2\u7167\u6587\u732e<\/p><p>\u203b1e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30a8\u30a2\u30ed\u30d3\u30af\u30b9 \/ \u6709\u9178\u7d20\u6027\u904b\u52d5.<a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-072.html\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-072.html<\/a>\uff08\u53c2\u71672023\u5e747\u670824\u65e5\uff09<\/p><p>\u203b2 e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30a2\u30af\u30a2\u30a8\u30af\u30b5\u30b5\u30a4\u30ba.<a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-071.html\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-071.html<\/a>\uff08\u53c2\u71672023\u5e747\u670824\u65e5\uff09<\/p><p>\u203b3 \u677e\u6c38\u76f4\u4eba,\u963f\u4e45\u6fa4\u5f18,\u4eca\u4e95\u539a,\u91d1\u5ca1\u6052\u6cbb.\u00a0\u8d70\u52d5\u4f5c\u306b\u3088\u308b\u75b2\u52b4\u304c\u7b4b\u6d3b\u52d5\u69d8\u5f0f\u306b\u53ca\u307c\u3059\u5f71\u97ff.\u00a0<a href=\"https:\/\/www.rinspo.jp\/journal\/2010\/files\/25-2\/196-202.pdf\">https:\/\/www.rinspo.jp\/journal\/2010\/files\/25-2\/196-202.pdf<\/a>\uff08\u53c2\u71672023\u5e747\u670824\u65e5\uff09<\/p><p>\u203b4Oda S, Matsumoto T, Nakagawa K, Moriya K. 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href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-095.html\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-095.html<\/a>\uff08\u53c2\u71672023\u5e747\u670824\u65e5\uff09<\/p><p>\u203b10 \u5927\u962a\u4f53\u80b2\u5927\u5b66.\u300c\u30b9\u30bf\u30df\u30ca\u306e\u6b63\u4f53\u3068\u306f\uff1f\u300d | \u6559\u3048\u3066\uff01\u5927\u4f53\u5927\u5148\u751f\uff01.<a href=\"https:\/\/www.ouhs.jp\/nyushi\/oshiete\/story02\/\">https:\/\/www.ouhs.jp\/nyushi\/oshiete\/story02\/<\/a>\u3000\uff08\u53c2\u71672023\u5e747\u670824\u65e5\uff09<\/p><p>\u203b11 e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u8eab\u4f53\u6d3b\u52d5\u3068\u30a8\u30cd\u30eb\u30ae\u30fc\u4ee3\u8b1d.\u00a0<a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-02-003.html\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-02-003.html<\/a>\uff08\u53c2\u71672023\u5e747\u670824\u65e5\uff09<\/p><p>\u203b12 \u85e4\u539f \u52dd\u592b,\u6e05\u7530 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