🏃 Exercise Calorie Burn Chart — Calories Burned by Activity🏃 运动消耗热量对照表 — 各类活动消耗

📅 2026-06-15 ⏱ 5 min read⏱ 5 分钟阅读 🏷️ Exercise · Calories · Fat Burn🏷️ 运动 · 热量消耗 · 燃脂

📑 目录📑 Table of Contents

有氧运动Aerobic Exercise
力量训练Strength Training
日常活动Daily Activities

🏃 Aerobic🏃 有氧运动

活动Activity	MET 值MET
跑步（8km/h）Running (8km/h)	8.3
慢跑（6km/h）Jogging (6km/h)	6.0
快走Brisk Walking	4.5
散步Walking	3.0
骑行（中速）Cycling (moderate)	6.8
骑行（快速）Cycling (fast)	10.0
游泳（自由泳）Swimming (freestyle)	8.0
游泳（休闲）Swimming (leisure)	6.0
跳绳Jump Rope	11.0
HIIT训练HIIT Training	10.0
健身操Aerobics	6.5
跳舞Dancing	5.0
椭圆机Elliptical Machine	5.0
划船机Rowing Machine	7.0
爬楼梯Stair Climbing	8.0
登山Hiking	6.0
羽毛球Badminton	5.5
篮球Basketball	6.5
乒乓球Table Tennis	4.0
网球Tennis	7.3
足球Soccer	7.0
拳击Boxing	9.0
跆拳道Kickboxing	10.0

🏃 Strength🏃 力量训练

活动Activity	MET 值MET
力量训练（轻量）Weight Training (light)	3.5
力量训练（高强度）Weight Training (intense)	6.0
俯卧撑/仰卧起坐Push-ups / Sit-ups	3.8
深蹲Squats	5.0
平板支撑Plank	3.0
引体向上Pull-ups	5.5
硬拉Deadlift	6.0
卧推Bench Press	5.5
瑜伽Yoga	2.5
普拉提Pilates	3.0
拉伸Stretching	2.3
弹力带训练Resistance Band	3.5
壶铃训练Kettlebell	7.0
CrossFitCrossFit	8.5
徒手训练Calisthenics	5.5

🏃 Daily🏃 日常活动

活动Activity	MET 值MET
家务清洁House Cleaning	3.3
做饭Cooking	2.5
逛街购物Shopping	3.0
园艺Gardening	4.0
遛狗Walking Dog	3.5
站立工作Standing Work	2.0
洗车Washing Car	3.5
搬运物品Moving Boxes	5.0
带娃（活跃）Childcare (active)	4.0
通勤（步行/骑行）Commuting (walk/bike)	4.5
园艺（轻度）Gardening (Light)	3.5
园艺（重度）Gardening (Heavy)	5.0
拖地板Mopping Floors	4.0
擦窗户Window Cleaning	3.5
手洗衣服Laundry (by hand)	3.0
熨衣服Ironing	2.5
搬家具Moving Furniture	6.0
刷墙Painting Walls	4.5
铲雪(轻)Shoveling (Light)	5.0
铲雪(重)Shoveling (Heavy)	7.0
陪孩子玩Playing with Kids	4.0
照顾宝宝(洗澡)Baby Care (Bathing)	3.0
照顾老人Caring for Elderly	3.5
站立办公Standing (Work Desk)	1.8
散步(慢速)Walking (Leisure, Slow)	2.5
太极拳Tai Chi	3.0
钓鱼(站着)Fishing (standing)	2.5
骑马Horseback Riding	4.0
保龄球Bowling	3.5
高尔夫(走路)Golf (walking)	4.5
庭院劳动(一般)Yard Work (General)	4.0
滑雪板(休闲)Snowboarding (Leisure)	5.5
滑冰Ice Skating	5.5

👨‍⚕️ 作者：Author: 热量管理助手编辑团队 — 专注科学饮食与健康管理知识普及。本文内容基于公开学术文献和权威营养学指南整理。 Calorie Manager Editorial Team — Dedicated to evidence-based nutrition and health management education. Content compiled from peer-reviewed literature and authoritative dietary guidelines.

📚 参考文献：References: Ainsworth BE, et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc, 43(8):1575-1581. • Jetté M, et al. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clin Cardiol, 13(8):555-565. 以及 USDA FoodData Central、中国食物成分表等公开营养数据库。 Ainsworth BE, et al. (2011). 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc, 43(8):1575-1581. • Jetté M, et al. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clin Cardiol, 13(8):555-565. Plus USDA FoodData Central, China Food Composition Table, and other public nutrition databases.

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