He aha nā MET, a he aha kāu e ʻike ai e pili ana iā lākou?

Anter

• He aha ka MET?
• Pehea e helu ai i nā MET?
• Nā laʻana o ka MET no nā hana like ʻole
• He aha ka pahuhopu maikaʻi e kī aku ai me nā MET?
• He aha ka pilina ma waena o nā MET a me nā calorie?
• Ke laina lalo

Hoʻomaopopo paha ʻoe i kou kino e kuni i ka ikehu i nā manawa āpau, ʻaʻohe mea āu e hana nei.

Akā ua noʻonoʻo paha ʻoe i ka nui o ka ikehu āu e ʻaʻā nei i ka lā holoʻokoʻa, a i ʻole ke hoʻokau nei ʻoe i nā mea hoʻowali calorie manawa nui, e like me ka holo a hāpai ʻana paha i nā kaupaona?

ʻO kahi ala e helu ai i ka hoʻolilo o ka ikehu o kou kino me nā mea like o ka metabolic, a ʻo ka MET kekahi i kapa ʻia. ʻIke paha ʻoe i nā MET i helu ʻia ma nā pono hoʻoikaika kino a i ʻōlelo ʻia paha e nā mea hoʻomaʻamaʻa pilikino e kōkua iā ʻoe e ana i kāu hana kino.

Ma kēia ʻatikala, e nānā pono mākou i ka hana a nā MET, pehea e helu ai iā lākou, a pehea e hoʻohana ai iā lākou e kōkua iā ʻoe e hōʻea i kāu pahuhopu hoʻoikaika kino.

He aha ka MET?

ʻO ka MET kahi lakio o kāu helu metabolic hana e pili ana i kāu helu metabolic hoʻomaha. ʻO ka helu metabolic ka helu o ka ikehu i lilo i kēlā me kēia anakahi o ka manawa. ʻO kahi ala e wehewehe ai i ka ikaika o kahi haʻuki a hana paha.

Hoʻokahi MET ka ikehu āu e noho ai i ka hoʻomaha - kāu hoʻomaha a i ʻole basal metabolic rate. No laila, kahi hana me ka waiwai MET o 4 ʻo ia hoʻi ke hana nei ʻoe i ʻehā mau manawa i ka ikehu ma mua o kou e noho ana.

E waiho iā ia i ke kuanaʻike, ke ala hele wikiwiki ma 3 a i ʻole 4 mile i kēlā me kēia hola ke kumu kūʻai o 4 MET. ʻO ke kaula lele, ʻo ia kahi hana ikaika hou aku, nona ka waiwai MET o 12.3.

• MET = metabolic kaulike.
• Hoʻomaopopo ʻia hoʻokahi MET e like me ka ikehu āu e hoʻohana ai i kou wā e hoʻomaha ai a i ʻole noho mālie.
• ʻO kahi hana i loaʻa ka waiwai o 4 MET ʻo ia hoʻi ke hana nei ʻoe i ʻehā mau manawa o ka ikehu ma mua o kou e noho ana.

Pehea e helu ai i nā MET?

E hoʻomaopopo maikaʻi ai i nā MET, he mea kōkua ke ʻike iki e pili ana i ka hoʻohana ʻana o kou kino i ka ikehu.

Hoʻohana nā hunaola i kou mau mākala i ka oxygen e kōkua i ka hana ʻana i ka ikehu e pono ai e neʻe i kou mau mākala. Hoʻokahi MET ma kahi o 3.5 milliliter o oxygen i hoʻopau ʻia i kēlā me kēia kilokilo (kg) o ke kaumaha o ke kino i kēlā me kēia minuke.

No laila, no ka laʻana, inā kaupaona ʻoe i 160 paona (72.5 kg), hoʻopau ʻoe ma kahi o 254 milliliters o oxygen i kēlā me kēia minuke ʻoiai ʻoe e hoʻomaha ana (72.5 kg x 3.5 mL).

Hiki ke ʻokoʻa nā lilo o ka ikehu i kēlā me kēia kanaka e pili ana i nā kumu he nui, e like me kou makahiki a me kou pae hoʻoikaika kino. ʻO kahi laʻana, ʻaʻole makemake kahi ʻōlapa ʻōpio e hoʻomaʻamaʻa i kēlā me kēia lā e hoʻolilo i ka nui o ka ikehu i ka wā o ka hele wīwī ma ke ʻano he ʻelemakule, a me kahi kanaka noho.

No ka hapanui o nā mākua olakino, hiki ke kōkua i nā waiwai MET i ka hoʻolālā ʻana i kahi regimen hoʻoikaika kino, a i ʻole ke ana ʻana i ka nui o kāu loaʻa mai kāu papa hana.

Hoʻokahi MET ma kahi o 3.5 mau mililiter o ka oxygen i hoʻopau ʻia i kēlā me kēia kilogram o ke kaumaha o ke kino i kēlā me kēia minuke.

Nā laʻana o ka MET no nā hana like ʻole

Ua hiki i nā kānaka noiʻi nāna i nānā i ka hoʻohana ʻana i ka oxygen i loko o nā mākala o ka poʻe e hana ana i nā hana like ʻole i hiki ke hāʻawi i nā waiwai MET i kēlā mau hana. Hoʻokumu ʻia kēia mau waiwai ma luna o ke kanaka kaupaona 70 kg, a i ʻole 154 lbs.

Hāʻawi kēia pakuhi i nā kumukūʻai MET kokoke no kekahi o nā ʻano hana māmā, akahai, a ikaika hoʻi.

He aha ka pahuhopu maikaʻi e kī aku ai me nā MET?

Paipai ka American Heart Association ma ka liʻiliʻi he 150 mau minuke o ka hoʻoikaika kino aerobic hoʻoikaika i kēlā me kēia pule no ke olakino cardiovascular maikaʻi. Ua like ia ma kahi o 500 MET mau minuke i kēlā me kēia pule, e like me ka.

Pehea ʻoe e hōʻea ai i kēlā mau pahuhopu - inā ma o ka holo ʻana, ka hele wāwae, hoʻomaʻamaʻa kaumaha, a i ʻole nā ​​hana ʻē aʻe - ʻoi aku ka liʻiliʻi ma mua o ka ʻimi ʻana no kēlā mau pahu hopu.

He aha ka pilina ma waena o nā MET a me nā calorie?

Hoʻomaopopo paha ʻoe i nā calorie ma mua o ka MET, keu hoʻi inā ʻoe e nānā i nā calorie āu e ʻai ai a puhi i kēlā me kēia lā.

ʻO ka mea āu e ʻike ai ʻoi aku ka nui o ka oxygen e hoʻohana ai nā mākala, ʻoi aku ka nui o nā calorie āu e kuni nei. ʻO ka mea āu e ʻike ʻole ai e puhi ʻoe ma kahi o 3,500 calories e lilo i 1 paona o ke kaumaha o ke kino.

ʻO ia hoʻi inā e hoʻēmi ʻoe i kāu loaʻa o ka calorie o kēlā me kēia lā e 500 calories a i ʻole puhi i 500 mau calorie i kēlā me kēia lā ma mua o kou ʻai ʻana, hiki paha iā ʻoe ke lilo i kahi paona i hoʻokahi pule.

No laila, inā ʻike ʻoe i ka waiwai MET o kekahi hana, hiki iā ʻoe ke ʻike i ka nui o nā calorie āu e ʻaʻā nei? ʻĀ, hiki paha iā ʻoe ke hele mai me kahi kuhi kokoke.

ʻO ke kumumanaʻo e hoʻohana ai: METs x 3.5 x (kou kaumaha o ke kino i nā kilokika) / 200 = kalikū i puhi ʻia i kēlā me kēia minuke.

ʻO kahi laʻana, e ʻōlelo ʻoe kaupaona i 160 mau paona (ma kahi o 73 kg) a pāʻani ʻoe i ka ʻanipene puʻukani, a he waiwai MET no 8.

E hana ana ke kumumanaʻo penei: 8 x 3.5 x 73/200 = 10.2 calories i kēlā me kēia minuke. Inā ʻoe e pāʻani i ka tennis no hoʻokahi hola, e puhi ʻoe ma kahi o 613 mau calorie.

Hiki iā ʻoe ke wehewehe i ka hana leʻaleʻa me ka 480 MET minuke (8 METs x 60).

Ke laina lalo

ʻO kahi MET kahi ala e ana i ka lilo o ka ikehu o kou kino. ʻO ke kiʻekiʻe o ka waiwai MET o kekahi hana, ʻo ka nui o ka ikehu e pono ai kou mauʻiʻo e hoʻolilo e hana i kēlā hana.

Hiki ke kōkua i ka ʻike ʻana i ka waiwai MET o kahi hana i ka helu ʻana i ka nui o nā calorie āu e kuni ai i ka wā hoʻoikaika kino.

Ke ʻimi nei ma kahi o 500 MET mau minuke i ka pule he pahuhopu maikaʻi no ke olakino cardiovascular maikaʻi. Pehea ʻoe e hoʻokō ai i kēlā pahuhopu iā ʻoe.

Hiki iā ʻoe ke hana i ka hoʻoikaika kino, e like me ka hele wāwae wikiwiki, ma kahi o kahi lōʻihi o ka manawa. A i ʻole hiki iā ʻoe ke hana i nā hana ikaika hou aku, e like me ka holo ʻana, no kahi manawa pōkole loa.