Konsumsi Kalori untuk Berbagai Latihan Hitung Konsumsi Kalori dengan Cepat Menggunakan Nilai MET
Berat Badan:
kg
| bicycling, mountain, general Nilai Referensi MET (60 kg) | 8.5 |
| bicycling, general Nilai Referensi MET (60 kg) | 7.5 |
| bicycling, leisure Nilai Referensi MET (60 kg) | 5.8 |
| activity video game (e.g., Wii Fit) Nilai Referensi MET (60 kg) | 2.3 |
| bicycling, 30-50 watts,light effort Nilai Referensi MET (60 kg) | 3.5 |
| bicycling, 90-100 watts, moderate to vigorous effort Nilai Referensi MET (60 kg) | 6.8 |
| bicycling, 161-200 watts, vigorous effort Nilai Referensi MET (60 kg) | 11 |
| calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort Nilai Referensi MET (60 kg) | 8 |
| calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor Nilai Referensi MET (60 kg) | 3.8 |
| calisthenics (e.g., sit-ups, abdominal crunches), light effort Nilai Referensi MET (60 kg) | 2.8 |
| circuit training Nilai Referensi MET (60 kg) | 8 |
| Elliptical trainer, moderate effort Nilai Referensi MET (60 kg) | 5 |
| resistance training Nilai Referensi MET (60 kg) | 6 |
| squats Nilai Referensi MET (60 kg) | 5 |
| health club exercise, general (Taylor Code 160) Nilai Referensi MET (60 kg) | 5.5 |
| health club exercise classes, general, gym/weight training combined in one visit Nilai Referensi MET (60 kg) | 5 |
| health club exercise, conditioning classes Nilai Referensi MET (60 kg) | 7.8 |
| rope skipping, general Nilai Referensi MET (60 kg) | 12.3 |
| rowing, stationary ergometer, general, vigorous effort Nilai Referensi MET (60 kg) | 6 |
| slide board exercise, general Nilai Referensi MET (60 kg) | 11 |
| slimnastics, jazzercise Nilai Referensi MET (60 kg) | 6 |
| stretching, mild Nilai Referensi MET (60 kg) | 2.3 |
| pilates, general Nilai Referensi MET (60 kg) | 3 |
| upper body exercise, arm ergometer Nilai Referensi MET (60 kg) | 2.8 |
| upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate Nilai Referensi MET (60 kg) | 4.3 |
| water aerobics, water calisthenics, water exercise Nilai Referensi MET (60 kg) | 5.3 |
| yoga, Hatha Nilai Referensi MET (60 kg) | 2.5 |
| yoga, Power Nilai Referensi MET (60 kg) | 4 |
| ballet, modern, or jazz, general, rehearsal or class Nilai Referensi MET (60 kg) | 5 |
| tap Nilai Referensi MET (60 kg) | 4.8 |
| aerobic, general Nilai Referensi MET (60 kg) | 7.3 |
| bench step class, general Nilai Referensi MET (60 kg) | 8.5 |
| ethnic or cultural dancing Nilai Referensi MET (60 kg) | 4.5 |
| ballroom, fast Nilai Referensi MET (60 kg) | 5.5 |
| disco Nilai Referensi MET (60 kg) | 7.8 |
| ballroom ,general Nilai Referensi MET (60 kg) | 11.3 |
| ballroom, slow Nilai Referensi MET (60 kg) | 3 |
| Anishinaabe Jingle Dancing Nilai Referensi MET (60 kg) | 5.5 |
| Caribbean dance Nilai Referensi MET (60 kg) | 3.5 |
| lying quietly Nilai Referensi MET (60 kg) | 1.3 |
| sitting quietly Nilai Referensi MET (60 kg) | 1.3 |
| standing quietly Nilai Referensi MET (60 kg) | 1.3 |
| sleeping Nilai Referensi MET (60 kg) | 1 |
| Running, 4 mph (13 min/mile) Nilai Referensi MET (60 kg) | 6 |
| running, 5 mph (12 min/mile) Nilai Referensi MET (60 kg) | 8.3 |
| running, 5.2 mph (11.5 min/mile) Nilai Referensi MET (60 kg) | 9 |
| running, 6 mph (10 min/mile) Nilai Referensi MET (60 kg) | 9.8 |
| running, 6.7 mph (9 min/mile) Nilai Referensi MET (60 kg) | 10.5 |
| running, 7 mph (8.5 min/mile) Nilai Referensi MET (60 kg) | 11 |
| running, 7.5 mph (8 min/mile) Nilai Referensi MET (60 kg) | 11.5 |
| running, 8 mph (7.5 min/mile) Nilai Referensi MET (60 kg) | 11.8 |
| running, 8.6 mph (7 min/mile) Nilai Referensi MET (60 kg) | 12.3 |
| running, 9 mph (6.5 min/mile) Nilai Referensi MET (60 kg) | 12.8 |
| running, 10 mph (6 min/mile) Nilai Referensi MET (60 kg) | 14.5 |
| running, 11 mph (5.5 min/mile) Nilai Referensi MET (60 kg) | 16 |
| running, 12 mph (5 min/mile) Nilai Referensi MET (60 kg) | 19 |
| running, 13 mph (4.6 min/mile) Nilai Referensi MET (60 kg) | 19.8 |
| running, 14 mph (4.3 min/mile) Nilai Referensi MET (60 kg) | 23 |
| running, cross country Nilai Referensi MET (60 kg) | 9 |
| running, stairs, up Nilai Referensi MET (60 kg) | 15 |
| running, marathon Nilai Referensi MET (60 kg) | 13.3 |
| archery, non-hunting Nilai Referensi MET (60 kg) | 4.3 |
| badminton, competitive (Taylor Code 450) Nilai Referensi MET (60 kg) | 7 |
| badminton, social singles and doubles, general Nilai Referensi MET (60 kg) | 5.5 |
| basketball, game (Taylor Code 490) Nilai Referensi MET (60 kg) | 8 |
| basketball, general Nilai Referensi MET (60 kg) | 6.5 |
| basketball, shooting baskets Nilai Referensi MET (60 kg) | 4.5 |
| basketball, drills, practice Nilai Referensi MET (60 kg) | 9.3 |
| billiards Nilai Referensi MET (60 kg) | 2.5 |
| bowling (Taylor Code 390) Nilai Referensi MET (60 kg) | 3 |
| boxing, in ring, general Nilai Referensi MET (60 kg) | 12.8 |
| boxing, punching bag Nilai Referensi MET (60 kg) | 5.5 |
| boxing, sparring Nilai Referensi MET (60 kg) | 7.8 |
| broomball Nilai Referensi MET (60 kg) | 7 |
| cheerleading, gymnastic moves, competitive Nilai Referensi MET (60 kg) | 6 |
| coaching, football, soccer, basketball, baseball, swimming, etc. Nilai Referensi MET (60 kg) | 4 |
| cricket, batting, bowling, fielding Nilai Referensi MET (60 kg) | 4.8 |
| croquet Nilai Referensi MET (60 kg) | 3.3 |
| curling Nilai Referensi MET (60 kg) | 4 |
| darts, wall or lawn Nilai Referensi MET (60 kg) | 2.5 |
| fencing Nilai Referensi MET (60 kg) | 6 |
| frisbee playing, general Nilai Referensi MET (60 kg) | 3 |
| golf, general Nilai Referensi MET (60 kg) | 4.8 |
| hacky sack Nilai Referensi MET (60 kg) | 4 |
| handball, general (Taylor Code 520) Nilai Referensi MET (60 kg) | 12 |
| high ropes course, multiple elements Nilai Referensi MET (60 kg) | 4 |
| hang gliding Nilai Referensi MET (60 kg) | 3.5 |
| hockey general Nilai Referensi MET (60 kg) | 8 |
| horseback riding, general Nilai Referensi MET (60 kg) | 5.5 |
| jai alai Nilai Referensi MET (60 kg) | 12 |
| martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing) Nilai Referensi MET (60 kg) | 10.3 |
| juggling Nilai Referensi MET (60 kg) | 4 |
| moto-cross, off-road motor sports, all-terrain vehicle, general Nilai Referensi MET (60 kg) | 4 |
| orienteering Nilai Referensi MET (60 kg) | 9 |
| paddleball, casual, general (Taylor Code 460) Nilai Referensi MET (60 kg) | 6 |
| polo, on horseback Nilai Referensi MET (60 kg) | 8 |
| racquetball, general (Taylor Code 470) Nilai Referensi MET (60 kg) | 7 |
| rock climbing, ascending rock, high difficulty Nilai Referensi MET (60 kg) | 7.5 |
| rodeo sports, general, moderate effort Nilai Referensi MET (60 kg) | 5.5 |
| rope jumping, fast pace, >= 100 skips/min Nilai Referensi MET (60 kg) | 12.3 |
| rope jumping, slow pace, < 100 skips/min Nilai Referensi MET (60 kg) | 8.8 |
| rugby, union, team, competitive Nilai Referensi MET (60 kg) | 8.3 |
| skateboarding, general, moderate effort Nilai Referensi MET (60 kg) | 5 |
| skateboarding, competitive, vigorous effort Nilai Referensi MET (60 kg) | 6 |
| rollerblading Nilai Referensi MET (60 kg) | 9.8 |
| soccer, competitive Nilai Referensi MET (60 kg) | 10 |
| soccer, casual, general (Taylor Code 540) Nilai Referensi MET (60 kg) | 7 |
| softball or baseball, fast or slow pitch, general (Taylor Code 440) Nilai Referensi MET (60 kg) | 5 |
| softball,pitching Nilai Referensi MET (60 kg) | 6 |
| squash, general Nilai Referensi MET (60 kg) | 7.3 |
| table tennis, ping pong (Taylor Code 410) Nilai Referensi MET (60 kg) | 4 |
| tennis, doubles (Taylor Code 430) Nilai Referensi MET (60 kg) | 6 |
| tennis, singles (Taylor Code 420) Nilai Referensi MET (60 kg) | 8 |
| trampoline, recreational Nilai Referensi MET (60 kg) | 3.5 |
| trampoline, competitive Nilai Referensi MET (60 kg) | 4.5 |
| volleyball (Taylor Code 400) Nilai Referensi MET (60 kg) | 4 |
| volleyball, competitive, in gymnasium Nilai Referensi MET (60 kg) | 6 |
| volleyball, beach, in sand Nilai Referensi MET (60 kg) | 8 |
| wrestling (one match = 5 minutes) Nilai Referensi MET (60 kg) | 6 |
| track and field (e.g., shot, discus, hammer throw) Nilai Referensi MET (60 kg) | 4 |
| track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) Nilai Referensi MET (60 kg) | 6 |
| track and field (e.g., steeplechase, hurdles) Nilai Referensi MET (60 kg) | 10 |
| carrying 15 pound load (e.g. suitcase), level ground or downstairs Nilai Referensi MET (60 kg) | 5 |
| carrying 15 lb child, slow walking Nilai Referensi MET (60 kg) | 2.3 |
| carrying load upstairs, general Nilai Referensi MET (60 kg) | 8.3 |
| climbing hills, no load Nilai Referensi MET (60 kg) | 6.3 |
| climbing hills with 0 to 9 lb load Nilai Referensi MET (60 kg) | 6.5 |
| climbing hills with 10 to 20 lb load Nilai Referensi MET (60 kg) | 7.3 |
| climbing hills with 21 to 42 lb load Nilai Referensi MET (60 kg) | 8.3 |
| climbing hills with 42+ lb load Nilai Referensi MET (60 kg) | 9 |
| stair climbing, using or climbing up ladder (Taylor Code 030) Nilai Referensi MET (60 kg) | 8 |
| stair climbing, slow pace Nilai Referensi MET (60 kg) | 4 |
| stair climbing, fast pace Nilai Referensi MET (60 kg) | 8.8 |
| descending stairs Nilai Referensi MET (60 kg) | 3.5 |
| walking, less than 2.0 mph, strolling, very slow Nilai Referensi MET (60 kg) | 2 |
| walking, 2.8 to 3.2 mph,, firm surface, moderate pace Nilai Referensi MET (60 kg) | 3.5 |
| walking, 3.5 mph, level, firm surface, brisk Nilai Referensi MET (60 kg) | 4.3 |
| walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade Nilai Referensi MET (60 kg) | 5.3 |
| walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade Nilai Referensi MET (60 kg) | 8 |
| race walking Nilai Referensi MET (60 kg) | 6.5 |
| hiking, cross country (Taylor Code 040) Nilai Referensi MET (60 kg) | 6 |
| walking, grass track Nilai Referensi MET (60 kg) | 4.8 |
| walking, plowed field or sand Nilai Referensi MET (60 kg) | 4.5 |
| paddle boat Nilai Referensi MET (60 kg) | 4 |
| sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235) Nilai Referensi MET (60 kg) | 3 |
| sailing, in competition Nilai Referensi MET (60 kg) | 4.5 |
| skiing, water or wakeboarding (Taylor Code 220) Nilai Referensi MET (60 kg) | 6 |
| skindiving, moderate Nilai Referensi MET (60 kg) | 11.8 |
| skindiving, scuba diving, general (Taylor Code 310) Nilai Referensi MET (60 kg) | 7 |
| snorkeling (Taylor Code 310) Nilai Referensi MET (60 kg) | 5 |
| surfing, body or board, general Nilai Referensi MET (60 kg) | 3 |
| surfing, body or board, competitive Nilai Referensi MET (60 kg) | 5 |
| swimming laps, freestyle, fast, vigorous effort Nilai Referensi MET (60 kg) | 9.8 |
| swimming, backstroke, general, training or competition Nilai Referensi MET (60 kg) | 9.5 |
| swimming, backstroke, recreational Nilai Referensi MET (60 kg) | 4.8 |
| swimming, breaststroke, recreational Nilai Referensi MET (60 kg) | 5.3 |
| swimming, butterfly, general Nilai Referensi MET (60 kg) | 13.8 |
| swimming, crawl, medium speed, ~50 yards/minute, vigorous effort Nilai Referensi MET (60 kg) | 8.3 |
| swimming, lake, ocean, river (Taylor Codes 280, 295) Nilai Referensi MET (60 kg) | 6 |
| swimming, leisurely, not lap swimming, general Nilai Referensi MET (60 kg) | 6 |
| swimming, sidestroke, general Nilai Referensi MET (60 kg) | 7 |
| swimming, synchronized Nilai Referensi MET (60 kg) | 8 |
| swimming, treading water, moderate effort, general Nilai Referensi MET (60 kg) | 3.5 |
| tubing, floating on a river, general Nilai Referensi MET (60 kg) | 2.3 |
| water aerobics, water calisthenics Nilai Referensi MET (60 kg) | 5.5 |
| water polo Nilai Referensi MET (60 kg) | 10 |
| water volleyball Nilai Referensi MET (60 kg) | 3 |
| water jogging Nilai Referensi MET (60 kg) | 9.8 |
| water walking, moderate effort, moderate pace Nilai Referensi MET (60 kg) | 4.5 |
| skating, ice, general (Taylor Code 360) Nilai Referensi MET (60 kg) | 7 |
| skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort Nilai Referensi MET (60 kg) | 12.5 |
| skiing, downhill, alpine or snowboarding, moderate effort, general, active time only Nilai Referensi MET (60 kg) | 5.3 |
| skiing, roller, elite racers Nilai Referensi MET (60 kg) | 12.5 |
| sledding, tobogganing, bobsledding, luge (Taylor Code 370) Nilai Referensi MET (60 kg) | 7 |
| snow shoeing, moderate effort Nilai Referensi MET (60 kg) | 5.3 |
| snowmobiling, driving, moderate Nilai Referensi MET (60 kg) | 3.5 |
| snow shoveling, by hand, moderate effort Nilai Referensi MET (60 kg) | 5.3 |
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Font Tabel: Kecil、 Sedang、 Besar
Nama Latihan
Kalori yang Dibakar Selama Aktivitas
(kcal / 10 menit)
(kcal / 10 menit)
Referensi
MET
MET
bicycling, mountain, general
85
8.5
bicycling, general
75
7.5
bicycling, leisure
58
5.8
activity video game (e.g., Wii Fit)
23
2.3
bicycling, 30-50 watts,light effort
35
3.5
bicycling, 90-100 watts, moderate to vigorous effort
68
6.8
bicycling, 161-200 watts, vigorous effort
110
11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort
80
8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor
38
3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort
28
2.8
circuit training
80
8
Elliptical trainer, moderate effort
50
5
resistance training
60
6
squats
50
5
health club exercise, general (Taylor Code 160)
55
5.5
health club exercise classes, general, gym/weight training combined in one visit
50
5
health club exercise, conditioning classes
78
7.8
rope skipping, general
123
12.3
rowing, stationary ergometer, general, vigorous effort
60
6
slide board exercise, general
110
11
slimnastics, jazzercise
60
6
stretching, mild
23
2.3
pilates, general
30
3
upper body exercise, arm ergometer
28
2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate
43
4.3
water aerobics, water calisthenics, water exercise
53
5.3
yoga, Hatha
25
2.5
yoga, Power
40
4
ballet, modern, or jazz, general, rehearsal or class
50
5
tap
48
4.8
aerobic, general
73
7.3
bench step class, general
85
8.5
ethnic or cultural dancing
45
4.5
ballroom, fast
55
5.5
disco
78
7.8
ballroom ,general
113
11.3
ballroom, slow
30
3
Anishinaabe Jingle Dancing
55
5.5
Caribbean dance
35
3.5
lying quietly
13
1.3
sitting quietly
13
1.3
standing quietly
13
1.3
sleeping
10
1
Running, 4 mph (13 min/mile)
60
6
running, 5 mph (12 min/mile)
83
8.3
running, 5.2 mph (11.5 min/mile)
90
9
running, 6 mph (10 min/mile)
98
9.8
running, 6.7 mph (9 min/mile)
105
10.5
running, 7 mph (8.5 min/mile)
110
11
running, 7.5 mph (8 min/mile)
115
11.5
running, 8 mph (7.5 min/mile)
118
11.8
running, 8.6 mph (7 min/mile)
123
12.3
running, 9 mph (6.5 min/mile)
128
12.8
running, 10 mph (6 min/mile)
145
14.5
running, 11 mph (5.5 min/mile)
160
16
running, 12 mph (5 min/mile)
190
19
running, 13 mph (4.6 min/mile)
198
19.8
running, 14 mph (4.3 min/mile)
230
23
running, cross country
90
9
running, stairs, up
150
15
running, marathon
133
13.3
archery, non-hunting
43
4.3
badminton, competitive (Taylor Code 450)
70
7
badminton, social singles and doubles, general
55
5.5
basketball, game (Taylor Code 490)
80
8
basketball, general
65
6.5
basketball, shooting baskets
45
4.5
basketball, drills, practice
93
9.3
billiards
25
2.5
bowling (Taylor Code 390)
30
3
boxing, in ring, general
128
12.8
boxing, punching bag
55
5.5
boxing, sparring
78
7.8
broomball
70
7
cheerleading, gymnastic moves, competitive
60
6
coaching, football, soccer, basketball, baseball, swimming, etc.
40
4
cricket, batting, bowling, fielding
48
4.8
croquet
33
3.3
curling
40
4
darts, wall or lawn
25
2.5
fencing
60
6
frisbee playing, general
30
3
golf, general
48
4.8
hacky sack
40
4
handball, general (Taylor Code 520)
120
12
high ropes course, multiple elements
40
4
hang gliding
35
3.5
hockey general
80
8
horseback riding, general
55
5.5
jai alai
120
12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing)
103
10.3
juggling
40
4
moto-cross, off-road motor sports, all-terrain vehicle, general
40
4
orienteering
90
9
paddleball, casual, general (Taylor Code 460)
60
6
polo, on horseback
80
8
racquetball, general (Taylor Code 470)
70
7
rock climbing, ascending rock, high difficulty
75
7.5
rodeo sports, general, moderate effort
55
5.5
rope jumping, fast pace, >= 100 skips/min
123
12.3
rope jumping, slow pace, < 100 skips/min
88
8.8
rugby, union, team, competitive
83
8.3
skateboarding, general, moderate effort
50
5
skateboarding, competitive, vigorous effort
60
6
rollerblading
98
9.8
soccer, competitive
100
10
soccer, casual, general (Taylor Code 540)
70
7
softball or baseball, fast or slow pitch, general (Taylor Code 440)
50
5
softball,pitching
60
6
squash, general
73
7.3
table tennis, ping pong (Taylor Code 410)
40
4
tennis, doubles (Taylor Code 430)
60
6
tennis, singles (Taylor Code 420)
80
8
trampoline, recreational
35
3.5
trampoline, competitive
45
4.5
volleyball (Taylor Code 400)
40
4
volleyball, competitive, in gymnasium
60
6
volleyball, beach, in sand
80
8
wrestling (one match = 5 minutes)
60
6
track and field (e.g., shot, discus, hammer throw)
40
4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault)
60
6
track and field (e.g., steeplechase, hurdles)
100
10
carrying 15 pound load (e.g. suitcase), level ground or downstairs
50
5
carrying 15 lb child, slow walking
23
2.3
carrying load upstairs, general
83
8.3
climbing hills, no load
63
6.3
climbing hills with 0 to 9 lb load
65
6.5
climbing hills with 10 to 20 lb load
73
7.3
climbing hills with 21 to 42 lb load
83
8.3
climbing hills with 42+ lb load
90
9
stair climbing, using or climbing up ladder (Taylor Code 030)
80
8
stair climbing, slow pace
40
4
stair climbing, fast pace
88
8.8
descending stairs
35
3.5
walking, less than 2.0 mph, strolling, very slow
20
2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace
35
3.5
walking, 3.5 mph, level, firm surface, brisk
43
4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade
53
5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade
80
8
race walking
65
6.5
hiking, cross country (Taylor Code 040)
60
6
walking, grass track
48
4.8
walking, plowed field or sand
45
4.5
paddle boat
40
4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235)
30
3
sailing, in competition
45
4.5
skiing, water or wakeboarding (Taylor Code 220)
60
6
skindiving, moderate
118
11.8
skindiving, scuba diving, general (Taylor Code 310)
70
7
snorkeling (Taylor Code 310)
50
5
surfing, body or board, general
30
3
surfing, body or board, competitive
50
5
swimming laps, freestyle, fast, vigorous effort
98
9.8
swimming, backstroke, general, training or competition
95
9.5
swimming, backstroke, recreational
48
4.8
swimming, breaststroke, recreational
53
5.3
swimming, butterfly, general
138
13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
83
8.3
swimming, lake, ocean, river (Taylor Codes 280, 295)
60
6
swimming, leisurely, not lap swimming, general
60
6
swimming, sidestroke, general
70
7
swimming, synchronized
80
8
swimming, treading water, moderate effort, general
35
3.5
tubing, floating on a river, general
23
2.3
water aerobics, water calisthenics
55
5.5
water polo
100
10
water volleyball
30
3
water jogging
98
9.8
water walking, moderate effort, moderate pace
45
4.5
skating, ice, general (Taylor Code 360)
70
7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort
125
12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only
53
5.3
skiing, roller, elite racers
125
12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370)
70
7
snow shoeing, moderate effort
53
5.3
snowmobiling, driving, moderate
35
3.5
snow shoveling, by hand, moderate effort
53
5.3
Tidak ditemukan data yang sesuai
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Apa itu Metabolic Equivalent of Task (MET)?:
The Metabolic Equivalent of Task (MET), adalah cara untuk mengevaluasi intensitas aktivitas fisik.
Secara sederhana, ini adalah rasio tingkat metabolisme selama aktivitas tertentu terhadap tingkat metabolisme dalam keadaan istirahat. 1 MET mengacu pada pengeluaran energi seseorang dalam keadaan istirahat (misalnya, duduk) di mana mereka membakar 1 kalori per kilogram per jam, atau dapat diartikan sebagai konsumsi 3.5 mililiter oksigen per kilogram per menit.
1MET =
1kcal / kg / hour = 3.5ml / kg / min
Perhatikan satuan waktu di sini, jangan sampai bingung antara menit dan jam!
Nilai Referensi MET untuk Pria
Untuk pria (dengan asumsi berat badan 70 kilogram), kurang dari 4 MET dianggap sebagai "intensitas rendah", dari 4 hingga 6 MET adalah "intensitas sedang", dari 6 hingga 8 MET adalah "intensitas sedang tinggi", dari 8 hingga 10 MET adalah "intensitas tinggi", dan lebih dari 10 MET adalah "intensitas sangat tinggi".
Nilai Referensi MET untuk Wanita
Untuk wanita (berat badan 50 kilogram), kurang dari 2.8 MET dianggap sebagai "intensitas rendah", dari 2.8 hingga 4.3 MET adalah "intensitas sedang", dari 4.4 hingga 5.9 MET adalah "intensitas sedang tinggi", dari 6 hingga 7.5 MET adalah "intensitas tinggi", dan lebih dari 7.6 MET adalah "intensitas sangat tinggi".
Hubungan antara Olahraga dan Kesehatan
Unit lain yang sering digunakan adalah METs-min, yang berarti mengalikan MET dengan 60 menit. Misalnya, tenis adalah 8 MET, yang juga dapat dijelaskan sebagai 480 METs-min. Banyak studi telah menunjukkan bahwa banyak kelompok berisiko tinggi, seperti diabetes, kanker payudara, kanker usus, dan penyakit lainnya, dapat secara efektif meningkatkan tingkat kesehatan mereka dengan melakukan olahraga mingguan sebanyak 3000 hingga 4000 METs-min.
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