Bảng giá trị METs của các hoạt động tập luyện

Tên hoạt động tập luyệnGiá trị
Bicycling, stationary, general7.5
Boxing, punching bag5.5
Boxing, sparring7.8
Calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort8.0
Calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort3.8
Calisthenics (e.g., situps, abdominal crunches), light effort2.8
Resistance training (weight lifting – free weight, powerlifting or bodybuilding) vigorous effort 6.0
Resistance (weight) training, squats, slow or explosive effort5.0
Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance3.5
Rope skipping, general11.0
Rowing, stationary, general, vigorous effort6.0
Rowing, stationary, general, moderate effort4.8
Running, general8.0
Stretching, mild2.8
Yoga, Hatha2.5
Yoga, Power4.0

Tài liệu tham khảo:

  1. Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr, Tudor-Locke C, Greer JL, Vezina J, Whitt-Glover MC, Leon AS. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011 Aug;43(8):1575-81. doi: 10.1249/MSS.0b013e31821ece12. PMID: 21681120.
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