{"id":9493,"date":"2023-09-06T11:28:53","date_gmt":"2023-09-06T02:28:53","guid":{"rendered":"https:\/\/247-sports.jp\/workout\/?p=9493"},"modified":"2023-09-06T11:28:53","modified_gmt":"2023-09-06T02:28:53","slug":"%e6%9c%89%e9%85%b8%e7%b4%a0%e9%81%8b%e5%8b%95%e3%81%a8%e7%ad%8b%e3%83%88%e3%83%ac%e3%81%ae%e3%81%a9%e3%81%a1%e3%82%89%e3%82%92%e5%85%88%e3%81%ab%e8%a1%8c%e3%81%86%e3%81%b9%e3%81%8d%ef%bc%9f%e3%81%9d","status":"publish","type":"post","link":"https:\/\/247-sports.jp\/workout\/article\/training\/9493\/","title":{"rendered":"\u6709\u9178\u7d20\u904b\u52d5\u3068\u7b4b\u30c8\u30ec\u306e\u3069\u3061\u3089\u3092\u5148\u306b\u884c\u3046\u3079\u304d\uff1f\u305d\u308c\u305e\u308c\u306e\u52b9\u679c\u3084\u7d44\u307f\u5408\u308f\u305b\u65b9\u3092\u89e3\u8aac"},"content":{"rendered":"<p><span style=\"font-weight: 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400;\">\u6210\u9577\u30db\u30eb\u30e2\u30f3\u306e\u6fc3\u5ea6\u304c\u9ad8\u307e\u3063\u3066\u3044\u308b\u72b6\u614b\u3067\u6709\u9178\u7d20\u904b\u52d5\u3092\u884c\u3048\u3070\u3001\u8102\u80aa\u71c3\u713c\u304c\u3088\u308a\u4fc3\u9032\u3055\u308c\u308b\u3067\u3057\u3087\u3046\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u307e\u305f\u3001\u7b4b\u30c8\u30ec\u306e\u3088\u3046\u306a\u7121\u9178\u7d20\u904b\u52d5\u306f\u904b\u52d5\u5f37\u5ea6\u304c\u9ad8\u3044\u305f\u3081\u3001\u6709\u9178\u7d20\u904b\u52d5\u3067\u75b2\u308c\u305f\u5f8c\u306e\u8eab\u4f53\u3067\u306f\u3001\u9ad8\u3044\u30d1\u30d5\u30a9\u30fc\u30de\u30f3\u30b9\u3092\u767a\u63ee\u3057\u3065\u3089\u3044\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><h3><b>\u30b9\u30bf\u30df\u30ca\u5411\u4e0a\u304c\u76ee\u7684\u306a\u3089\u6709\u9178\u7d20\u904b\u52d5\u304c\u5148<\/b><\/h3><p><span style=\"font-weight: 400;\">\u30b9\u30bf\u30df\u30ca\u3092\u5411\u4e0a\u3055\u305b\u308b\u306a\u3089\u3001\u307e\u305a\u306f\u6709\u9178\u7d20\u904b\u52d5\u304b\u3089\u884c\u3046\u306e\u304c\u597d\u307e\u3057\u3044\u3067\u3059\u3002\u7406\u7531\u306f\u3001\u7b4b\u30c8\u30ec\u5f8c\u306e\u75b2\u52b4\u3067\u3001\u30b9\u30bf\u30df\u30ca\u3092\u5411\u4e0a\u3055\u305b\u3089\u308c\u308b\u5f37\u5ea6\u3067\u6709\u9178\u7d20\u904b\u52d5\u304c\u884c\u3048\u306a\u304f\u306a\u308b\u53ef\u80fd\u6027\u304c\u3042\u308b\u305f\u3081\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30b9\u30bf\u30df\u30ca\u3092\u5411\u4e0a\u3055\u305b\u308b\u306b\u306f\u3001\u6700\u5927\u9178\u7d20\u6442\u53d6\u91cf50%\u306e\u5f37\u5ea6\u306e\u6709\u9178\u7d20\u904b\u52d5\u3092\u30011\u65e530\u5206\u30671\u30f6\u6708\u7d9a\u3051\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002\u6700\u5927\u9178\u7d20\u6442\u53d6\u91cf\u3068\u306f\u30011\u5206\u9593\u3067\u4f53\u91cd1kg\u3042\u305f\u308a\u304c\u53d6\u308a\u8fbc\u3081\u308b\u9178\u7d20\u91cf\u306e\u3053\u3068\u3067\u3001\u6b21\u306e\u8a08\u7b97\u5f0f\u3092\u4f7f\u3048\u3070\u5fc3\u62cd\u6570\u306b\u7f6e\u304d\u63db\u3048\u3089\u308c\u307e\u3059\u3002\u203b8<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\uff08220 \u2013\u81ea\u5206\u306e\u5e74\u9f62 -\u5b89\u9759\u6642\u5fc3\u62cd\u6570\uff08\u5206\uff09 \uff09\u00d7\u904b\u52d5\u5f37\u5ea6\uff08\uff05\uff09\uff0b \u5b89\u9759\u6642\u5fc3\u62cd\u6570\uff08\u5206\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">20\u6b73\u30671\u5206\u9593\u306e\u5b89\u9759\u5fc3\u62cd\u6570\u304c60\u306e\u65b9\u306e\u5834\u5408\u3001\u6700\u5927\u9178\u7d20\u6442\u53d6\u91cf50%\u306e\u5f37\u5ea6\u306e\u6709\u9178\u7d20\u904b\u52d5\u3092\u884c\u3046\u6642\u306e\u5fc3\u62cd\u6570\u306f\u4ee5\u4e0b\u3068\u306a\u308a\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\uff08220 \u201320 -60 \uff09\u00d70.5\uff0b60\uff1d130<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u3053\u306e\u5834\u5408\u30011\u5206\u9593\u306e\u5fc3\u62cd\u6570\u304c130\u307b\u3069\u306e\u3001\u3084\u3084\u304d\u3064\u3044\u3068\u611f\u3058\u308b\u7a0b\u5ea6\u306e\u6709\u9178\u7d20\u904b\u52d5\u3092\u7d9a\u3051\u308b\u5fc5\u8981\u304c\u3042\u308a\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u7b4b\u30c8\u30ec\u306e\u75b2\u52b4\u304c\u6b8b\u3063\u3066\u3044\u308b\u72b6\u614b\u3067\u3001\u305d\u306e\u3088\u3046\u306a\u904b\u52d5\u3092\u884c\u3046\u306e\u306f\u3001\u4eba\u306b\u3088\u3063\u3066\u306f\u96e3\u3057\u3044\u3067\u3057\u3087\u3046\u3002\u305d\u306e\u305f\u3081\u3001\u30b9\u30bf\u30df\u30ca\u5411\u4e0a\u304c\u76ee\u7684\u306a\u3089\u3001\u5148\u306b\u6709\u9178\u7d20\u904b\u52d5\u3092\u884c\u3046\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><h2><b>\u304a\u3059\u3059\u3081\u306e\u6709\u9178\u7d20\u904b\u52d5<\/b><\/h2><p><span style=\"font-weight: 400;\">\u304a\u3059\u3059\u3081\u306e\u6709\u9178\u7d20\u904b\u52d5\u3092\u3001\u6b21\u306e6\u3064\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u6c34\u6cf3<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u30e9\u30f3\u30cb\u30f3\u30b0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u30b5\u30a4\u30af\u30ea\u30f3\u30b0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u8e0f\u307f\u53f0\u6607\u964d<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u30d5\u30e9\u30d5\u30fc\u30d7<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u30c8\u30e9\u30f3\u30dd\u30ea\u30f3<\/span><\/li><\/ul><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30c0\u30a4\u30a8\u30c3\u30c8\u3092\u76ee\u7684\u306b\u6709\u9178\u7d20\u904b\u52d5\u3092\u3059\u308b\u306a\u3089\u300120\u5206\u4ee5\u4e0a\u884c\u3046\u3053\u3068\u3067\u8102\u80aa\u71c3\u713c\u306e\u52b9\u679c\u304c\u73fe\u308c\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><h3><b>\u6c34\u6cf3<\/b><\/h3><p><span style=\"font-weight: 400;\">\u6c34\u6cf3\u306f\u3001\u95a2\u7bc0\u3078\u306e\u8ca0\u62c5\u304c\u5f31\u3044\u904b\u52d5\u306e\u305f\u3081\u3001\u8001\u82e5\u7537\u5973\u3092\u554f\u308f\u305a\u884c\u3048\u307e\u3059\u3002\u305d\u306e\u3046\u3048\u3001\u6c34\u306e\u62b5\u6297\u304c\u3042\u308b\u305f\u3081\u3001\u9678\u3067\u904b\u52d5\u3059\u308b\u3088\u308a\u3082\u30ab\u30ed\u30ea\u30fc\u3092\u6d88\u8cbb\u3067\u304d\u307e\u3059\u3002\u203b9<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u77ed\u6642\u9593\u3067\u591a\u304f\u306e\u30ab\u30ed\u30ea\u30fc\u3092\u6d88\u8cbb\u3057\u305f\u3044\u5834\u5408\u306f\u3001\u30af\u30ed\u30fc\u30eb\u3067\u6cf3\u3050\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u307b\u304b\u306b\u3082\u3001\u5e73\u6cf3\u304e\u3084\u30d0\u30bf\u30d5\u30e9\u30a4\u306a\u3069\u3001\u3055\u307e\u3056\u307e\u306a\u904b\u52d5\u304c\u3042\u308b\u305f\u3081\u3084\u81ea\u5206\u306b\u5408\u3063\u305f\u65b9\u6cd5\u3067\u53d6\u308a\u7d44\u307f\u307e\u3057\u3087\u3046\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u6c34\u6cf3\u306730\u5206\u904b\u52d5\u3057\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><table><tbody><tr><td><p><span style=\"font-weight: 400;\">\u4f53\u91cd<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u6c34\u4e2d\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u30af\u30ed\u30fc\u30eb<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u5e73\u6cf3\u304e<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u80cc\u6cf3\u304e<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">50kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04118kcal\u00a0\u00a0\u00a0\u00a0<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04218kcal\u00a0\u00a0\u00a0<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04139kcal\u00a0\u00a0\u00a0\u00a0<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04126kcal\u00a0\u00a0\u00a0\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">60kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04142kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04261kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04170kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04151kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">70kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04165kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04305kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04195kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04176kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">80kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04189kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04349kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04223kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04202kcal<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"font-weight: 400;\">\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<\/span><a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\"><span style=\"font-weight: 400;\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/span><\/a><span style=\"font-weight: 400;\">\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/span><\/p><p>&nbsp;<\/p><h3><b>\u30e9\u30f3\u30cb\u30f3\u30b0<\/b><\/h3><p><span style=\"font-weight: 400;\">\u30e9\u30f3\u30cb\u30f3\u30b0\u306f\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u3084\u30b9\u30bf\u30df\u30ca\u5411\u4e0a\u3001\u3044\u305a\u308c\u306e\u76ee\u7684\u3067\u3082\u304a\u3059\u3059\u3081\u306e\u904b\u52d5\u3067\u3059\u3002\u904b\u52d5\u306b\u6163\u308c\u3066\u3044\u306a\u3044\u5834\u5408\u306f\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u304b\u3089\u306f\u3058\u3081\u308b\u306e\u3082\u65b9\u6cd5\u306e\u3072\u3068\u3064\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30e9\u30f3\u30cb\u30f3\u30b0\u306730\u5206\u904b\u52d5\u3057\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><table><tbody><tr><td><p><span style=\"font-weight: 400;\">\u4f53\u91cd<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u30e9\u30f3\u30cb\u30f3\u30b0<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">50kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d0492kcal\u00a0<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04218kcal\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">60kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04110kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04261kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">70kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04129kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04305kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">80kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04147kcal<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04349kcal<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"font-weight: 400;\">\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<\/span><a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\"><span style=\"font-weight: 400;\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/span><\/a><span style=\"font-weight: 400;\">\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/span><\/p><p>&nbsp;<\/p><h3><b>\u30b5\u30a4\u30af\u30ea\u30f3\u30b0<\/b><\/h3><p><span style=\"font-weight: 400;\">\u666f\u8272\u3092\u697d\u3057\u307f\u306a\u304c\u3089\u904b\u52d5\u3057\u305f\u3044\u65b9\u306b\u306f\u30b5\u30a4\u30af\u30ea\u30f3\u30b0\u3082\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u81ea\u7136\u8c4a\u304b\u306a\u3068\u3053\u308d\u3067\u3042\u308c\u3070\u3001\u723d\u5feb\u611f\u304b\u3089\u30b9\u30c8\u30ec\u30b9\u767a\u6563\u306b\u3082\u306a\u308a\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30b5\u30a4\u30af\u30ea\u30f3\u30b0\u306730\u5206\u904b\u52d5\u3057\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><table><tbody><tr><td><p><span style=\"font-weight: 400;\">\u4f53\u91cd<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u30b5\u30a4\u30af\u30ea\u30f3\u30b0<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">50kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04210kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">60 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04252kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">70 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04294kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">80 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04336kcal<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"font-weight: 400;\">\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<\/span><a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\"><span style=\"font-weight: 400;\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/span><\/a><span style=\"font-weight: 400;\">\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/span><\/p><p>&nbsp;<\/p><h3><b>\u8e0f\u307f\u53f0\u6607\u964d<\/b><\/h3><p><span style=\"font-weight: 400;\">\u8e0f\u307f\u53f0\u6607\u964d\u3068\u306f\u3001\u4e00\u5b9a\u306e\u9ad8\u3055\u306e\u53f0\u3092\u4e0a\u308a\u4e0b\u308a\u3059\u308b\u904b\u52d5\u3067\u3059\u3002\u81ea\u5b85\u306e\u968e\u6bb5\u3067\u884c\u3048\u308b\u305f\u3081\u3001\u7279\u5225\u306a\u5668\u5177\u304c\u5fc5\u8981\u306a\u304f\u3001\u5929\u5019\u306b\u3082\u5de6\u53f3\u3055\u308c\u307e\u305b\u3093\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u5929\u6c17\u306e\u826f\u3044\u65e5\u306f\u30e9\u30f3\u30cb\u30f3\u30b0\u3084\u30b5\u30a4\u30af\u30ea\u30f3\u30b0\u306a\u3069\u306e\u91ce\u5916\u904b\u52d5\u3001\u96e8\u306e\u65e5\u306f\u81ea\u5b85\u3067\u8e0f\u307f\u53f0\u6607\u964d\u306b\u53d6\u308a\u7d44\u3080\u306e\u3082\u65b9\u6cd5\u306e\u3072\u3068\u3064\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u8e0f\u307f\u53f0\u6607\u964d\u306730\u5206\u904b\u52d5\u3057\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><table><tbody><tr><td><p><span style=\"font-weight: 400;\">\u4f53\u91cd<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u8e0f\u307f\u53f0\u6607\u964d<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">50kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04105kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">60 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04126kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">70 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04147kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">80 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04168kcal<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"font-weight: 400;\">\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<\/span><a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\"><span style=\"font-weight: 400;\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/span><\/a><span style=\"font-weight: 400;\">\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/span><\/p><p>&nbsp;<\/p><h3><b>\u30d5\u30e9\u30d5\u30fc\u30d7<\/b><\/h3><p><span style=\"font-weight: 400;\">\u30d5\u30e9\u30d5\u30fc\u30d7\u306f\u3001\u6709\u9178\u7d20\u904b\u52d5\u3068\u3057\u3066\u306f\u3082\u3061\u308d\u3093\u3001\u8179\u7b4b\u3092\u935b\u3048\u3089\u308c\u308b\u52b9\u679c\u3082\u3042\u308a\u307e\u3059\u3002\u305d\u306e\u305f\u3081\u3001<\/span><\/p><p><span style=\"font-weight: 400;\">\u30c0\u30a4\u30a8\u30c3\u30c8\u3057\u306a\u304c\u3089\u304f\u3073\u308c\u3092\u4f5c\u308a\u305f\u3044\u5834\u5408\u306b\u3082\u304a\u3059\u3059\u3081\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u307e\u305f\u3001\u304a\u8179\u304c\u935b\u3048\u3089\u308c\u308b\u3053\u3068\u306b\u3088\u308a\u3001\u8170\u75db\u4e88\u9632\u3082\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30d5\u30e9\u30d5\u30fc\u30d7\u306730\u5206\u904b\u52d5\u3057\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><table><tbody><tr><td><p><span style=\"font-weight: 400;\">\u4f53\u91cd<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u30d5\u30e9\u30d5\u30fc\u30d7<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">50kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04105kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">60 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04126kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">70 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04147kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">80 kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04168kcal<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"font-weight: 400;\">\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<\/span><a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\"><span style=\"font-weight: 400;\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/span><\/a><span style=\"font-weight: 400;\">\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/span><\/p><p>&nbsp;<\/p><h3><b>\u30c8\u30e9\u30f3\u30dd\u30ea\u30f3<\/b><\/h3><p><span style=\"font-weight: 400;\">\u30c8\u30e9\u30f3\u30dd\u30ea\u30f3\u3082\u697d\u3057\u307f\u306a\u304c\u3089\u30c0\u30a4\u30a8\u30c3\u30c8\u3067\u304d\u308b\u6709\u9178\u7d20\u904b\u52d5\u306e\u3072\u3068\u3064\u3067\u3059\u3002\u6fc0\u3057\u304f\u884c\u308f\u306a\u3044\u9650\u308a\u3001\u904b\u52d5\u5f37\u5ea6\u306e\u9ad8\u3055\u306f\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u3068\u540c\u7a0b\u5ea6\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30c8\u30e9\u30f3\u30dd\u30ea\u30f3\u306730\u5206\u904b\u52d5\u3057\u305f\u969b\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u3001\u4ee5\u4e0b\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><table><tbody><tr><td><p><span style=\"font-weight: 400;\">\u4f53\u91cd<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u30c8\u30e9\u30f3\u30dd\u30ea\u30f3<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">50kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d0492kcal\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">60kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04110kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">70kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04129kcal<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">80kg<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">\u7d04147kcal<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"font-weight: 400;\">\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<\/span><a href=\"https:\/\/www.nibiohn.go.jp\/files\/2011mets.pdf\"><span style=\"font-weight: 400;\">\u6539\u8a02\u7248\u300e\u8eab\u4f53\u6d3b\u52d5\u306e\u30e1\u30c3\u30c4(METs)\u8868\u300f<\/span><\/a><span style=\"font-weight: 400;\">\u300d\u3092\u52a0\u5de5\u3057\u3066\u4f5c\u6210<\/span><\/p><p>&nbsp;<\/p><h2><b>\u304a\u3059\u3059\u3081\u306e\u7b4b\u30c8\u30ec<\/b><\/h2><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-9494 size-full\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/09\/NO39-2.jpeg\" alt=\"\" width=\"1000\" height=\"667\" srcset=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/09\/NO39-2.jpeg 1000w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/09\/NO39-2-300x200.jpeg 300w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/09\/NO39-2-768x512.jpeg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/p><p><span style=\"font-weight: 400;\">\u304a\u3059\u3059\u3081\u306e\u7b4b\u30c8\u30ec\u3092\u6b21\u306e3\u3064\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u8155\u7acb\u3066\u4f0f\u305b<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u30d7\u30e9\u30f3\u30af<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u30b9\u30af\u30ef\u30c3\u30c8<\/span><\/li><\/ul><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u306a\u304a\u3001\u7b4b\u30c8\u30ec\u3067\u935b\u3048\u305f\u90e8\u4f4d\u306e\u56de\u5fa9\u306b\u5fc5\u8981\u306a\u671f\u9593\u306f2\uff5e3\u65e5\u3068\u3044\u308f\u308c\u3066\u3044\u308b\u305f\u3081\u3001\u540c\u3058\u90e8\u4f4d\u306f\u6bce\u65e5\u935b\u3048\u306a\u3044\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\u3002\u203b10<\/span><\/p><p>&nbsp;<\/p><h3><b>\u8155\u7acb\u3066\u4f0f\u305b<\/b><\/h3><p><span style=\"font-weight: 400;\">\u8155\u7acb\u3066\u4f0f\u305b\u3067\u306f\u3001\u80f8\u3084\u80a9\u3001\u8155\u306a\u3069\u3092\u935b\u3048\u3089\u308c\u307e\u3059\u3002\u8170\u75db\u3092\u9632\u3050\u305f\u3081\u3001\u8155\u7acb\u3066\u4f0f\u305b\u4e2d\u306f\u8170\u3092\u66f2\u3052\u306a\u3044\u3088\u3046\u306b\u6ce8\u610f\u3092\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u8155\u7acb\u3066\u4f0f\u305b\u306e\u3084\u308a\u65b9\u306f\u3001\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u3046\u3064\u4f0f\u305b\u306b\u306a\u308b<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u80f8\u306e\u6a2a\u306b\u624b\u3092\u3064\u304f<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u8098\u306e\u89d2\u5ea6\u304c90\u5ea6\u306b\u306a\u308b\u3068\u3053\u308d\u306b\u624b\u3092\u3064\u304f<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u624b\u3067\u5e8a\u3092\u62bc\u3057\u4e0a\u3052\u308b<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\u306e\u4f53\u52e2\u306b\u623b\u3059<\/span><\/li><\/ol><p>&nbsp;<\/p><h3><b>\u30d7\u30e9\u30f3\u30af<\/b><\/h3><p><span style=\"font-weight: 400;\">\u30d7\u30e9\u30f3\u30af\u306f\u3001\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3092\u935b\u3048\u308b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3067\u3059\u3002\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3068\u306f\u3001\u8eab\u4f53\u306e\u5965\u306e\u65b9\u306b\u3064\u3044\u3066\u3044\u308b\u7b4b\u8089\u306e\u3053\u3068\u3067\u3001\u59ff\u52e2\u3092\u7dad\u6301\u3059\u308b\u5f79\u5272\u304c\u3042\u308a\u307e\u3059\u3002\u203b11<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30d7\u30e9\u30f3\u30af\u306e\u3084\u308a\u65b9\u306f\u3001\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u3046\u3064\u4f0f\u305b\u306b\u306a\u308b<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u80a9\u306e\u4e0b\u306b\u8098\u3092\u3064\u304f<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u524d\u8155\u3068\u8db3\u306e\u3064\u307e\u5148\u3067\u8eab\u4f53\u3092\u62bc\u3057\u4e0a\u3052\u308b<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u982d\u304b\u3089\u8db3\u9996\u307e\u3067\u304c\u4e00\u76f4\u7dda\u306b\u306a\u308b\u3088\u3046\u306b\u3001\u4f53\u52e2\u3092\u30ad\u30fc\u30d7\u3059\u308b<\/span><\/li><\/ol><p>&nbsp;<\/p><h3><b>\u30b9\u30af\u30ef\u30c3\u30c8<\/b><\/h3><p><span style=\"font-weight: 400;\">\u30b9\u30af\u30ef\u30c3\u30c8\u3067\u306f\u3001\u592a\u3082\u3082\u3084\u304a\u5c3b\u3092\u935b\u3048\u3089\u308c\u307e\u3059\u3002\u305d\u306e\u305f\u3081\u3001\u30d2\u30c3\u30d7\u30a2\u30c3\u30d7\u306e\u52b9\u679c\u304c\u671f\u5f85\u3067\u304d\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30b9\u30af\u30ef\u30c3\u30c8\u306e\u3084\u308a\u65b9\u306f\u3001\u6b21\u306e\u3068\u304a\u308a\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u8db3\u3092\u80a9\u5e45\u306b\u958b\u304f<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u819d\u3068\u3064\u307e\u5148\u3092\u5c11\u3057\u5916\u5074\u306b\u5411\u3051\u308b<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u624b\u3092\u524d\u306b\u4f38\u3070\u3057\u3066\u30d0\u30e9\u30f3\u30b9\u3092\u3068\u308b<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u8eab\u4f53\u3092\u524d\u50be\u3055\u305b\u3066\u304a\u5c3b\u3092\u5f8c\u308d\u306b\u7a81\u304d\u51fa\u3059\u30a4\u30e1\u30fc\u30b8\u3067\u8eab\u4f53\u3092\u4e0b\u3059<\/span><\/li><\/ol><p>&nbsp;<\/p><h2><b>\u6709\u9178\u7d20\u904b\u52d5\u3068\u7b4b\u30c8\u30ec\u3092\u7d44\u307f\u5408\u308f\u305b\u3066\u884c\u3046\u3068\u304d\u306e\u6ce8\u610f\u70b9<\/b><\/h2><p><span style=\"font-weight: 400;\">\u6709\u9178\u7d20\u904b\u52d5\u3068\u7b4b\u30c8\u30ec\u3092\u884c\u3046\u3068\u304d\u306f\u3001\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306b\u6ce8\u610f\u3057\u307e\u3057\u3087\u3046\u3002\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3068\u306f\u3001\u75b2\u52b4\u304c\u56de\u5fa9\u3057\u3066\u3044\u306a\u3044\u72b6\u614b\u3067\u904b\u52d5\u3059\u308b\u3053\u3068\u3067\u767a\u75c7\u3059\u308b\u3001\u6162\u6027\u75b2\u52b4\u306e\u3053\u3068\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u5168\u8eab\u306e\u75b2\u52b4\u611f\u3060\u3051\u3067\u306a\u304f\u3001\u7761\u7720\u969c\u5bb3\u3084\u96c6\u4e2d\u529b\u306e\u4f4e\u4e0b\u306a\u3069\u3001\u3055\u307e\u3056\u307e\u306a\u30ea\u30b9\u30af\u3092\u5f15\u304d\u8d77\u3053\u3059\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059\u3002\u203b12<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u3092\u767a\u75c7\u3055\u305b\u306a\u3044\u305f\u3081\u306b\u3082\u3001\u5341\u5206\u306a\u7761\u7720\u306e\u78ba\u4fdd\u3084\u904b\u52d5\u524d\u5f8c\u306e\u30b9\u30c8\u30ec\u30c3\u30c1\u306a\u3069\u3092\u884c\u3044\u3001\u75b2\u52b4\u3092\u305f\u3081\u306a\u3044\u8eab\u4f53\u4f5c\u308a\u304c\u5927\u5207\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u307e\u305f\u3001\u8aa4\u3063\u305f\u30d5\u30a9\u30fc\u30e0\u3067\u306e\u904b\u52d5\u3082\u3001\u95a2\u7bc0\u3084\u7b4b\u8089\u306b\u5909\u306b\u8ca0\u62c5\u304c\u304b\u304b\u308b\u305f\u3081\u6ce8\u610f\u3057\u307e\u3057\u3087\u3046\u3002<\/span><\/p><p>&nbsp;<\/p><h2><b>\u6709\u9178\u7d20\u904b\u52d5\u3068\u7b4b\u30c8\u30ec\u3092\u7d44\u307f\u5408\u308f\u305b\u3066\u52b9\u7387\u7684\u306b\u30c0\u30a4\u30a8\u30c3\u30c8\u3092<\/b><\/h2><p><span style=\"font-weight: 400;\">\u6709\u9178\u7d20\u904b\u52d5\u3068\u7b4b\u30c8\u30ec\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3053\u3068\u3067\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u52b9\u679c\u304c\u4fc3\u9032\u3055\u308c\u307e\u3059\u3002\u30c0\u30a4\u30a8\u30c3\u30c8\u76ee\u7684\u3067\u904b\u52d5\u3092\u3059\u308b\u306a\u3089\u3001\u7b4b\u30c8\u30ec\u306e\u5f8c\u306b\u6709\u9178\u7d20\u904b\u52d5\u3092\u884c\u3046\u3053\u3068\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u6210\u9577\u30db\u30eb\u30e2\u30f3\u304c\u5206\u6ccc\u3055\u308c\u305f\u72b6\u614b\u3067\u6709\u9178\u7d20\u904b\u52d5\u3092\u884c\u3048\u308b\u305f\u3081\u3001\u52b9\u7387\u7684\u306b\u8102\u80aa\u3092\u71c3\u713c\u3067\u304d\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u30b9\u30bf\u30df\u30ca\u5411\u4e0a\u304c\u76ee\u7684\u306a\u3089\u3001\u6709\u9178\u7d20\u904b\u52d5\u3092\u5148\u306b\u884c\u3046\u306e\u304c\u304a\u3059\u3059\u3081\u3067\u3059\u3002\u3088\u308a\u904b\u52d5\u52b9\u679c\u3092\u9ad8\u3081\u305f\u3044\u5834\u5408\u306f\u30d1\u30fc\u30bd\u30ca\u30eb\u30b8\u30e0\u306b\u901a\u3046\u306e\u3082\u65b9\u6cd5\u306e\u3072\u3068\u3064\u3067\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">24\/7Workout\uff08\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\uff09\u3067\u306f\u3001\u500b\u3005\u306e\u76ee\u7684\u306b\u5fdc\u3058\u3066\u3001\u5b8c\u5168\u30aa\u30fc\u30c0\u30fc\u30e1\u30a4\u30c9\u306e\u30d7\u30ed\u30b0\u30e9\u30e0\u3092\u63d0\u4f9b\u3057\u3066\u3044\u307e\u3059\u3002<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u6b63\u3057\u3044\u904b\u52d5\u65b9\u6cd5\u304c\u5206\u304b\u3089\u306a\u3044\u5834\u5408\u306f\u3001\u307e\u305a\u306f\u7121\u6599\u30ab\u30a6\u30f3\u30bb\u30ea\u30f3\u30b0\u3092\u53d7\u3051\u3066\u307f\u3066\u306f\u3044\u304b\u304c\u3067\u3057\u3087\u3046\u304b\u3002<\/span><\/p><p>&nbsp;<\/p><p><a href=\"https:\/\/247-sports.jp\/workout\/about\/purpose\/pp04\/\"><span style=\"font-weight: 400;\">\u7406\u60f3\u306e\u4f53\u578b\u3092\u5b9f\u73fe\u3057\u305f\u3044\u65b9\u3078&gt;&gt;<\/span><\/a><\/p><p><a href=\"https:\/\/247-sports.jp\/workout\/forms\/?d=247-sports.jp\/workout&amp;s=reserve&amp;acckey=servicesite1&amp;utm_campaign=form\"><span style=\"font-weight: 400;\">\u7121\u6599\u30ab\u30a6\u30f3\u30bb\u30ea\u30f3\u30b0\u3092\u7533\u3057\u8fbc\u3080&gt;&gt;<\/span><\/a><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u53c2\u7167\u6587\u732e<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b1<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30a8\u30a2\u30ed\u30d3\u30af\u30b9 \/ \u6709\u9178\u7d20\u6027\u904b\u52d5.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-072.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-072.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b2<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30a2\u30cd\u30ed\u30d3\u30af\u30b9 \/ \u7121\u9178\u7d20\u6027\u904b\u52d5.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-055.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-055.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b3<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u7cd6\u5c3f\u75c5\u3092\u6539\u5584\u3059\u308b\u305f\u3081\u306e\u904b\u52d5.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-05-005.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/exercise\/s-05-005.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b4\u4e00\u822c\u793e\u56e3\u6cd5\u4eba\u65e5\u672c\u5065\u5eb7\u4ff1\u697d\u90e8.<\/span><span style=\"font-weight: 400;\"> \u5065\u5eb7\u7528\u8a9e\u8f9e\u5178.\u57fa\u790e\u4ee3\u8b1d.<\/span><a href=\"https:\/\/www.kenkou-club.or.jp\/kenko_yogo\/k_09.jsp\"><span style=\"font-weight: 400;\">https:\/\/www.kenkou-club.or.jp\/kenko_yogo\/k_09.jsp<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b5\u9234\u6728 \u514b\u5f66.<\/span><span style=\"font-weight: 400;\">\u904b\u52d5\u3068\u514d\u75ab.<\/span><a href=\"https:\/\/www.jstage.jst.go.jp\/article\/jcam\/1\/1\/1_1_31\/_pdf\"><span style=\"font-weight: 400;\">https:\/\/www.jstage.jst.go.jp\/article\/jcam\/1\/1\/1_1_31\/_pdf<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b6<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30bb\u30ed\u30c8\u30cb\u30f3.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/heart\/yk-074.html#:~\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/heart\/yk-074.html#:~<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b7\u6a2a\u6d5c\u5e02\u30b9\u30dd\u30fc\u30c4\u533b\u79d1\u5b66\u30bb\u30f3\u30bf\u30fc.\u7b4b\u529b\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u304c\u4f53\u8102\u80aa\u3092\u6e1b\u3089\u3059\u30e1\u30ab\u30cb\u30ba\u30e0\u2160\uff08\u9664\u8102\u80aa\u91cf\u304a\u3088\u3073\u57fa\u790e\u4ee3\u8b1d\u91cf\u306e\u5897\u52a0\uff09<\/span><span style=\"font-weight: 400;\">.<\/span><a href=\"https:\/\/www.yspc-ysmc.jp\/ysmc\/column\/health-fitness\/diet-theory-3.html\"><span style=\"font-weight: 400;\">https:\/\/www.yspc-ysmc.jp\/ysmc\/column\/health-fitness\/diet-theory-3.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b8<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u6700\u5927\u9178\u7d20\u6442\u53d6\u91cf \/ VO2max.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-028.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-028.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b9<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u6c34\u4e2d\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-033.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-033.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b10<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u7b4b\u529b\u30fb\u7b4b\u6301\u4e45\u529b.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-092.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-092.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b11\u516c\u76ca\u8ca1\u56e3\u6cd5\u4eba\u9577\u5bff\u79d1\u5b66\u632f\u8208\u8ca1\u56e3.<\/span><span style=\"font-weight: 400;\">\u30a4\u30f3\u30ca\u30fc\u30de\u30c3\u30b9\u30eb\u3068\u306f.<\/span><a href=\"https:\/\/www.tyojyu.or.jp\/net\/kenkou-tyoju\/shintai-training\/innermuscle.html\"><span style=\"font-weight: 400;\">https:\/\/www.tyojyu.or.jp\/net\/kenkou-tyoju\/shintai-training\/innermuscle.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\u203b12<\/span><span style=\"font-weight: 400;\"> e-\u30d8\u30eb\u30b9\u30cd\u30c3\u30c8.\u30aa\u30fc\u30d0\u30fc\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u75c7\u5019\u7fa4.<\/span><a href=\"https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-016.html\"><span style=\"font-weight: 400;\">https:\/\/www.e-healthnet.mhlw.go.jp\/information\/dictionary\/exercise\/ys-016.html<\/span><\/a><span style=\"font-weight: 400;\">\uff08\u53c2\u71672023\u5e748\u67082\u65e5\uff09<\/span><\/p><p>&nbsp;<\/p><p><span style=\"font-weight: 400;\">\uff1c\u76e3\u4fee\u8005\u30d7\u30ed\u30d5\u30a3\u30fc\u30eb\uff1e<\/span><\/p><p><span style=\"font-weight: 400;\">\u5cb8\u672c\u4e45\u7f8e\u5b50<\/span><\/p><p><span style=\"font-weight: 400;\">\u6771\u90a6\u5927\u5b66\u533b\u5b66\u90e8\u5352\u3001\u30b0\u30ed\u30fc\u30d3\u30b9 \u7d4c\u55b6\u5927\u5b66\u9662\u4fee\u4e86\u3002<\/span><\/p><p><span style=\"font-weight: 400;\">\u7dcf\u5408\u5185\u79d1\u5c02\u9580\u533b\u3001\u547c\u5438\u5668\u5c02\u9580\u533b\u3001\u30a2\u30ec\u30eb\u30ae\u30fc\u5c02\u9580\u533b\u3001\u7dcf\u5408\u5185\u79d1\u5c02\u9580\u533b\u3001\u7d4c\u55b6\u5b66\u4fee\u58eb\u3002<\/span><\/p><p><span style=\"font-weight: 400;\">\u533b\u7642\u6cd5\u4eba\u793e\u56e3\u30cf\u30d4\u30b3\u30ef\u4f1a\u7406\u4e8b\u9577\u3068\u3057\u3066\u3001\u90fd\u5185\u306b2\u9662\u30af\u30ea\u30cb\u30c3\u30af\u3092\u7d4c\u55b6\u3057\u3001\u300c\u5b50\u3069\u3082\u304b\u3089\u5927\u4eba\u307e\u3067\u5207\u308c\u76ee\u306a\u304f\u4e00\u8cab\u3057\u305f\u3001\u5c02\u9580\u6027\u306e\u9ad8\u3044\u533b\u7642\u3092\u53d7\u3051\u3066\u9802\u3051\u308b\u30af\u30ea\u30cb\u30c3\u30af\u300d\u3092\u76ee\u6307\u3057\u3066\u3044\u308b\u3002\u6700\u8fd1\u30ad\u30c3\u30af\u30dc\u30af\u30b7\u30f3\u30b0\u3092\u59cb\u3081\u3066\u30cf\u30de\u308a\u4e2d\u3002<\/span><\/p><p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-9450\" src=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/08\/NO39_\u5cb8\u672c\u4e45\u7f8e\u5b50\u5148\u751f-300x300.jpeg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/08\/NO39_\u5cb8\u672c\u4e45\u7f8e\u5b50\u5148\u751f-300x300.jpeg 300w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/08\/NO39_\u5cb8\u672c\u4e45\u7f8e\u5b50\u5148\u751f-150x150.jpeg 150w, https:\/\/247-sports.jp\/workout\/wp-content\/uploads\/2023\/08\/NO39_\u5cb8\u672c\u4e45\u7f8e\u5b50\u5148\u751f.jpeg 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" 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