Вправи на витривалість та їхні метаболічні потреби
Metabolic Requirement | |||
|---|---|---|---|
Activity | Intensity Level | METs* | kcal/hour |
Walking at 3–5 km/hour (2–3 miles/hour) Cycling on level terrain at 10 km/hour (6 miles/hour) Light stretching exercises Swimming (using a float board) Light to moderate housework | Low | 2–4 | 180–300 |
Walking at 6 km/hour (4 miles/hour) Cycling at 13 km/hour (8 miles/hour) Golf (walking or pulling a cart) Light calisthenics Swimming (treading water) Heavy housework or yard work | Moderate | 5–6 | 300–360 |
Walking or jogging at 8 km/hour (5 miles/hour) Cycling at 18–19 km/hour (11–12 miles/hour) Swimming (0.8 km [1/2 mile] in 30 minutes) Recreational tennis Hiking | High | 7–8 | 420–480 |
*The oxygen expenditure at rest (> 3.5 mL/min/kg body weight). | |||
METs = metabolic equivalents. | |||
Adapted from Hanson PG, et al: Clinical guidelines for exercise training. Postgraduate Medicine 67(1):120–138, 1980. Copyright McGraw-Hill, Inc. | |||