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Калькулятор калорий, сжигаемых при физических нагрузках

Рассчитайте калории, сжигаемые при различных видах физических нагрузок. Введите свой вес, тип упражнения (ходьба, бег, плавание, езда на велосипеде и т.д.) и продолжительность, чтобы получить точные оценки сжигания калорий.

Расчет калорий
Complete Guide to Exercise and Calorie Burn

Understanding MET (Metabolic Equivalent)

MET Definition

  • • 1 MET = Resting oxygen consumption (3.5ml/kg/min)
  • • Standard unit for measuring physical activity intensity
  • • Ratio of activity intensity to individual's resting metabolic rate
  • • Scientifically validated international standard measurement

Calorie Calculation Formula

Calories Burned = MET × Weight(kg) × Time(hours)
Example: 70kg adult jogging for 30 minutes (8 MET)\n= 8 × 70 × 0.5 = 280 kcal

Exercise Intensity Classification

Low Intensity Exercise (1.0-2.9 MET)

  • • Daily activities, light stretching
  • • Slow walking, yoga
  • • Can be sustained for long periods
  • • Suitable for beginners or rehabilitation

Moderate Intensity Exercise (3.0-5.9 MET)

  • • Brisk walking, light cycling
  • • Swimming, dancing
  • • Exercise where conversation is possible
  • • General aerobic exercise

High Intensity Exercise (6.0-8.9 MET)

  • • Jogging, fast cycling
  • • Ball sports, hiking
  • • Exercise that causes breathlessness
  • • Effective for fitness improvement

Very High Intensity (9.0+ MET)

  • • Running, vigorous sports
  • • High-intensity interval training
  • • Short duration, high efficiency exercise
  • • Requires sufficient fitness level

Effective Exercise Planning

Weekly Exercise Recommendations

  • • Moderate intensity: 150+ minutes per week
  • • High intensity: 75+ minutes per week
  • • Strength training: 2+ times per week
  • • Flexibility exercise: 10-15 minutes daily

Weight Management Goals

  • • Weight loss: 300-500kcal burned daily
  • • Weight maintenance: 200-300kcal burned daily
  • • Muscle gain: strength training + adequate nutrition
  • • Gradual goal setting is important

Tips to Maximize Exercise Benefits

  • • Consistency: Exercise regularly, even if just a little each day
  • • Progression: Gradually increase exercise intensity and duration
  • • Variety: Combine different types of exercise to prevent boredom
  • • Individualization: Choose exercises appropriate for your fitness level
  • • Recovery: Get adequate rest and sleep
  • • Nutrition: Maintain proper nutrition before and after exercise

Precautions

  • • Actual calorie burn may vary by ±20% due to individual differences
  • • Consult with a doctor before exercising if you have cardiovascular or joint problems
  • • Stop immediately if you experience dizziness or chest pain during exercise
  • • Adequate hydration and appropriate exercise clothing are recommended

Legal Notice

This calculator is for reference only. For accurate calorie burn measurement, please use professional equipment or consult with medical professionals.