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Tinh luong calo ban dot chay khi tap the duc. Chon hoat dong, nhap can nang va thoi luong de co ket qua ngay lap tuc.
MET (Duong luong trao doi chat tuong duong cua hoat dong) la thuoc do tieu chuan ve cuong do tap the duc. 1 MET dai dien cho chi phi nang luong khi ngoi yen (khoang 3,5 ml oxy moi kg can nang moi phut). Cac hoat dong duoc danh gia theo gia tri MET — di bo la khoang 3,5 MET, trong khi chay bo la khoang 9,8 MET.
Calo dot chay duoc tinh bang cong thuc: Calo = MET x can nang (kg) x thoi luong (gio). Vi du, mot nguoi 70 kg chay bo cham (7 MET) trong 30 phut dot khoang 7 x 70 x 0,5 = 245 calo. Cong thuc nay cung cap uoc tinh dang tin cay cho hau het cac hoat dong.
WHO khuyen nghi nguoi lon nen co it nhat 150 phut hoat dong the chat cuong do vua phai hoac 75 phut hoat dong cuong do cao moi tuan. Ngoai ra, cac hoat dong tang cuong co nen duoc thuc hien 2 ngay tro len moi tuan. Cac huong dan nay ho tro suc khoe tim mach, quan ly can nang va suc khoe tinh than.
Nhieu yeu to anh huong den luong calo dot ngoai gia tri MET: can nang va thanh phan co the, muc do the luc, cuong do va ky thuat tap luyen, dieu kien moi truong (nhiet do, do cao), tuoi va di truyen. Nguoi co the luc tot hon co the dot it calo hon cho cung mot hoat dong vi co the ho tro nen hieu qua hon.