【跑步二三事】透過代謝當量 計算出跑步時消耗的熱量!

發表於 2020/09/11 30,634 次點閱 0 人收藏 1 人給讚
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(圖片來源: Jonathan Chng on Unsplash


延續上一週專欄文章《透過說話測試,判斷你的運動強度!》,若要談論運動強度與訓練總量,我們可以亦透過代謝當量(METs, Metabolic Equivalent of Tasks)來計算,它是指特定活動的狀態之下相對於安靜休息狀態(通常是安靜坐著)的能量消耗,而 1 MET 相當於 1 個人在安靜休息時,每公斤體重在每 1 小時消耗 1 大卡(kcal/kg/hour)的熱量或是每公斤體重每分鐘消耗 3.5 毫升的氧氣(ml/kg/min)


舉例來說,若 1 MET 代表安靜休息時的能量消耗,那麼 8 METs 則表示能量消耗是休息時的 8 倍; 一位 70 公斤的男性,在安靜休息時,每小時會消耗 70 大卡,或者是說每小時消耗 70*3.5*60=14,700 毫升的氧氣(14.7 公升)。


(圖片來源: Fitsum Admasu on Unsplash


美國亞利桑那州立大學的營養與健康促進學院在 2011 年更新了各項身體活動的代謝當量(如表 1),本文擷取有關跑步的代謝當量,並將英制轉換為公制,方便閱讀與計算。

*註 1:跑步的代謝當量是綜合整理過去 17 篇文獻而得,詳細資訊如文末參考文獻。

*註 2:本表是從 1993 年推出後開始修訂,最新且最完整的一次版本為 2011 年版。


表 1 有關跑步的代謝當量表



舉例 1:一位體重 70 公斤的市民跑者以每公里 5 分整(編碼 12080)的速度慢跑 1.5 小時,那麼請問他將消耗多少熱量?

活動消耗能量=代謝當量(METs)* 體重(kg)* 時間(hour)

該強度下的代謝當量:11.8 METs;1 MET= 1 kcal/kg/hr

估算該活動所消耗的總熱量:11.8 METs× 70 kg × 1.5 hrs = 1,239 kcal


舉例 2:若以每公里 2 分 52.5 秒的平均速度(編碼 12134)完成全程馬拉松,時間會是 2 小時 01 分18.6 秒,比目前正規的全馬男子世界紀錄 2 小時 01 分 39 秒來得快。假設體重 52 公斤的 Eliud Kipchoge 用這個配速完成全馬並締造新的世界紀錄,那麼他將消耗多少熱量?

活動消耗能量=代謝當量(METs)* 體重(kg)* 時間(hour)

該強度下的代謝當量:19.8 METs;1 MET= 1 kcal/kg/hr

估算該活動所消耗的總熱量:19.8 METs× 52 kg × (2+0.022) hrs = 2,082 kcal


*註 3:1 分 18.6 秒約為 0.022 小時

*註 4:Eliud Kipchoge 曾經二度挑戰全馬跑進二小時內,分別是 Breaking 2 Project 與 INEOS 1:59 Challenge,但因挑戰中途輪流上陣的配速員們、場地丈量起訖站距離等因素不符合世界田徑(World Athletics)的規定而不列入正規的世界紀錄。


(圖片來源: Miguel A. Amutio on Unsplash


代謝當量是一種評估強度的方式,將單位強度乘以運動時間便能估算消耗的熱量,仍需考量到性別、年齡、身體代謝率、遺傳、是否罹患代謝相關疾病等因素。除此之外,代謝當量是指概算的情況,例如編碼 12200 的馬拉松項目為 13.3METs,但不代表所有跑馬拉松的人,都能完全類推適用,但它仍具有在短時間內分辨強度的好處。


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