{"id":101,"date":"2025-10-19T18:04:33","date_gmt":"2025-10-19T09:04:33","guid":{"rendered":"https:\/\/drone-info.net\/run\/?p=101"},"modified":"2025-10-19T18:04:35","modified_gmt":"2025-10-19T09:04:35","slug":"sonojo-yaseru","status":"publish","type":"post","link":"https:\/\/drone-info.net\/run\/sonojo-yaseru","title":{"rendered":"\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3067\u75e9\u305b\u305f\u4eba\u3068\u75e9\u305b\u306a\u3044\u4eba\u306e\u5dee\u3092\u89e3\u8aac\uff01"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"685\" src=\"https:\/\/drone-info.net\/run\/wp-content\/uploads\/2025\/10\/\u30b9\u30af\u30ea\u30fc\u30f3\u30b7\u30e7\u30c3\u30c8-2025-10-19-18.03.28-1024x685.jpg\" alt=\"\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3067\u75e9\u305b\u305f\u4eba\u3068\u75e9\u305b\u306a\u3044\u4eba\u306e\u5dee\u3092\u89e3\u8aac\uff01\" class=\"wp-image-104\" 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class=\"wp-block-heading\">\u307e\u305a\u7b54\u3048\uff5c\u300c\u75e9\u305b\u305f\u300d\u300c\u75e9\u305b\u306a\u3044\u300d\u3092\u5206\u3051\u308b3\u6307\u6a19\uff08\u4f53\u91cd\u30fb\u898b\u305f\u76ee\u30fb\u4f53\u529b\uff09<\/h2>\n\n\n\n<p>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u30922\u9031\u9593\u7d9a\u3051\u305f\u3051\u3069\u3001\u5168\u7136\u5909\u308f\u3089\u306a\u3044\u300d\u3068\u3044\u3046\u58f0\u3068\u3001\u300c\u30a6\u30a8\u30b9\u30c8\u22122cm\uff01\u811a\u304c\u8efd\u304f\u306a\u3063\u305f\uff01\u300d\u3068\u3044\u3046\u58f0\u3002<br>\u3053\u306e\u5dee\u3092\u751f\u3080\u306e\u306f\u3001<strong>\u4f55\u3092\u201c\u6210\u679c\u201d\u3068\u898b\u308b\u304b<\/strong>\u3067\u3059\u3002\u5b9f\u306f\u3001\u4f53\u91cd\u3088\u308a\u3082<strong>\u898b\u305f\u76ee\u3084\u4f53\u529b<\/strong>\u306e\u5909\u5316\u306e\u307b\u3046\u304c\u65e9\u304f\u73fe\u308c\u307e\u3059\u3002<br>\u75e9\u305b\u305f\u30fb\u75e9\u305b\u306a\u3044\u3092\u5224\u65ad\u3059\u308b\u306a\u3089\u3001\u6b21\u306e3\u3064\u306e\u6307\u6a19\u3067\u30c1\u30a7\u30c3\u30af\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u4f53\u91cd\u30fb\u4f53\u8102\u80aa<\/strong>\uff1a\u6570\u5024\u4e0a\u306e\u5909\u5316\uff087\u65e5\u30fb14\u65e5\u30fb30\u65e5\u3067\u6bd4\u8f03\uff09<\/li>\n\n\n\n<li><strong>\u898b\u305f\u76ee<\/strong>\uff1a\u30a6\u30a8\u30b9\u30c8\u30fb\u3075\u304f\u3089\u306f\u304e\u30fb\u59ff\u52e2\u30e9\u30a4\u30f3\u306e\u5909\u5316<\/li>\n\n\n\n<li><strong>\u4f53\u529b<\/strong>\uff1a\u606f\u5207\u308c\u30fb\u811a\u306e\u8efd\u3055\u30fb\u75b2\u52b4\u56de\u5fa9\u307e\u3067\u306e\u6642\u9593<\/li>\n<\/ul>\n\n\n\n<p>\u898b\u305f\u76ee\u3084\u4f53\u529b\u306e\u5909\u5316\u306f\u3001<strong>\u6700\u521d\u306e2\u9031\u9593\u3067\u51fa\u3084\u3059\u3044<\/strong>\u90e8\u5206\u3067\u3059\u3002\u7279\u306b\u3075\u304f\u3089\u306f\u304e\u306e\u3080\u304f\u307f\u8efd\u6e1b\u306f\u65e9\u304f\u3001\u8840\u6d41\u6539\u5584\u3067\u811a\u306e\u30e9\u30a4\u30f3\u304c\u5f15\u304d\u7de0\u307e\u3063\u3066\u898b\u3048\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u4f53\u91cd\u30fb\u4f53\u8102\u80aa\u30fb\u30a6\u30a8\u30b9\u30c8\u306e\u30a2\u30d5\u30bf\u30fc\u57fa\u6e96\uff087\u65e5\uff0f14\u65e5\uff0f30\u65e5\uff09<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u671f\u9593<\/th><th>\u4f53\u91cd\u5909\u5316<\/th><th>\u30a6\u30a8\u30b9\u30c8\u5909\u5316<\/th><th>\u5099\u8003<\/th><\/tr><\/thead><tbody><tr><td>7\u65e5<\/td><td>\u00b10kg\u3067\u3082OK<\/td><td>\u22120.5cm\u524d\u5f8c<\/td><td>\u3080\u304f\u307f\u8efd\u6e1b\u30fb\u59ff\u52e2\u5909\u5316\u304c\u4e2d\u5fc3<\/td><\/tr><tr><td>14\u65e5<\/td><td>\u22120.5\u301c1.0kg<\/td><td>\u22121\u301c2cm<\/td><td>\u8102\u80aa\u71c3\u713c\uff0b\u7b4b\u7dca\u5f35\u6539\u5584\u306e\u52b9\u679c<\/td><\/tr><tr><td>30\u65e5<\/td><td>\u22121.0\u301c2.0kg<\/td><td>\u22122\u301c3cm<\/td><td>\u98df\u4e8b\u7ba1\u7406\u3068\u7d99\u7d9a\u3067\u4f53\u578b\u5b89\u5b9a\u671f\u306b<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u203b\u4f53\u91cd\u304c\u6e1b\u3063\u3066\u3044\u306a\u304f\u3066\u3082\u3001\u300c\u811a\u304c\u8efd\u3044\u300d\u300c\u59ff\u52e2\u304c\u826f\u304f\u306a\u3063\u305f\u300d\u3068\u611f\u3058\u305f\u3089\u3001\u78ba\u5b9f\u306b\u5909\u5316\u3057\u3066\u3044\u307e\u3059\u3002<br>\u4e00\u6642\u7684\u306a\u4f53\u91cd\u5909\u52d5\uff08\u00b11kg\uff09\u306f\u6c34\u5206\u91cf\u306e\u5f71\u97ff\u306a\u306e\u3067\u3001\u6c17\u306b\u3057\u3059\u304e\u306a\u304f\u3066OK\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u898b\u305f\u76ee\u30c1\u30a7\u30c3\u30af\uff5c\u30d3\u30d5\u30a9\u30fc\u5199\u771f\u30fb\u3075\u304f\u3089\u306f\u304e\u5468\u5f84\u30fb\u811a\u306e\u3080\u304f\u307f\u306e\u5909\u5316<\/h3>\n\n\n\n<p>\u75e9\u305b\u305f\u304b\u3069\u3046\u304b\u3092\u898b\u305f\u76ee\u3067\u78ba\u8a8d\u3059\u308b\u306b\u306f\u3001<strong>\u5199\u771f\u3068\u5468\u5f84\u6e2c\u5b9a<\/strong>\u3092\u30bb\u30c3\u30c8\u3067\u884c\u3046\u306e\u304c\u6700\u3082\u52b9\u679c\u7684\u3067\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5199\u771f\u64ae\u5f71\u30dd\u30a4\u30f3\u30c8<\/strong><br>\u3000\u30fb\u30d3\u30d5\u30a9\u30fc\uff1a\u958b\u59cb\u65e5\u306e\u671d\u3001\u6b63\u9762\u30fb\u6a2a\u30fb\u5f8c\u308d\u306e3\u65b9\u5411<br>\u3000\u30fb\u30a2\u30d5\u30bf\u30fc\uff1a\u540c\u3058\u6642\u9593\u30fb\u540c\u3058\u670d\u88c5\u30fb\u540c\u3058\u5149\u91cf\u3067\u64ae\u5f71<br>\u3000\u30fb\u59ff\u52e2\u3092\u305d\u308d\u3048\u308b\u3053\u3068\u3067\u3001\u3080\u304f\u307f\u30fb\u7b4b\u8089\u306e\u5f35\u308a\u304c\u898b\u3084\u3059\u3044<\/li>\n\n\n\n<li><strong>\u3075\u304f\u3089\u306f\u304e\u6e2c\u5b9a<\/strong><br>\u3000\u30fb\u30e1\u30b8\u30e3\u30fc\u3067\u201c\u6700\u3082\u592a\u3044\u4f4d\u7f6e\u201d\u3092\u8a18\u9332<br>\u3000\u30fb1\u9031\u9593\u5f8c\u306b\u540c\u3058\u4f4d\u7f6e\u3092\u6e2c\u308b\uff08\u6e1b\u5c11\u76ee\u5b89\uff1a\u22120.5\u301c1.0cm\uff09<br>\u3000\u30fb\u3080\u304f\u307f\u304c\u6e1b\u308b\u3068\u3001\u8db3\u9996\u30e9\u30a4\u30f3\u3082\u30b7\u30e3\u30fc\u30d7\u306b<\/li>\n\n\n\n<li><strong>\u4f53\u611f\u5909\u5316<\/strong><br>\u3000\u30fb\u968e\u6bb5\u3092\u4e0a\u3063\u3066\u3082\u606f\u304c\u5207\u308c\u306b\u304f\u3044<br>\u3000\u30fb\u7acb\u3061\u4ed5\u4e8b\u3084\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u5f8c\u306e\u811a\u306e\u3060\u308b\u3055\u304c\u8efd\u6e1b<br>\u3000\u30fb\u671d\u8d77\u304d\u305f\u6642\u306e\u811a\u306e\u6d6e\u816b\u307f\u304c\u5c11\u306a\u3044<\/li>\n<\/ul>\n\n\n\n<p>\u898b\u305f\u76ee\u3084\u4f53\u611f\u3092\u6570\u5024\u5316\u3059\u308b\u3053\u3068\u3067\u3001**\u300c\u75e9\u305b\u305f\u5b9f\u611f\u300d**\u3092\u65e9\u304f\u5f97\u3089\u308c\u3001\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u306e\u7dad\u6301\u306b\u3082\u3064\u306a\u304c\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u79d1\u5b66\u7684\u6839\u62e0\uff5c\u305d\u306e\u5834 \u30b8\u30e7\u30ae\u30f3\u30b0\u306f6.0\u301c7.0METs\u76f8\u5f53\u3067\u8102\u80aa\u71c3\u713c\u306b\u6709\u52b9<\/h2>\n\n\n\n<p>\u300c\u305d\u306e\u5834 \u30b8\u30e7\u30ae\u30f3\u30b0\u300d\u306f\u4e00\u898b\u8efd\u3081\u306e\u904b\u52d5\u306b\u898b\u3048\u307e\u3059\u304c\u3001**\u5b9f\u969b\u306b\u306f6.0\u301c7.0METs\uff08\u4e2d\u5f37\u5ea6\u301c\u3084\u3084\u9ad8\u5f37\u5ea6\uff09**\u306b\u76f8\u5f53\u3059\u308b\u6709\u9178\u7d20\u904b\u52d5\u3067\u3059\u3002<br>\u3053\u308c\u306f\u3001\u5e73\u5730\u30b8\u30e7\u30ae\u30f3\u30b0\uff08\u6642\u901f8km\u524d\u5f8c\uff09\u3084\u8efd\u3044\u30a8\u30a2\u30ed\u30d0\u30a4\u30af\u3068\u307b\u307c\u540c\u7b49\u306e\u904b\u52d5\u91cf\u3002<br>\u3064\u307e\u308a\u3001<strong>\u8102\u80aa\u3092\u52b9\u7387\u3088\u304f\u71c3\u3084\u3059\u5f37\u5ea6\u306b\u3057\u3063\u304b\u308a\u5165\u3063\u3066\u3044\u308b<\/strong>\u3068\u3044\u3046\u3053\u3068\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u3053\u306e\u5f37\u5ea6\u3067\u306f\u3001\u4f53\u5185\u306e\u30a8\u30cd\u30eb\u30ae\u30fc\u6e90\u3068\u3057\u3066\u300c\u7cd6\u300d\u3068\u300c\u8102\u80aa\u300d\u304c\u30d0\u30e9\u30f3\u30b9\u3088\u304f\u4f7f\u308f\u308c\u307e\u3059\u3002<br>\u7d99\u7d9a\u7684\u306b10\u5206\u4ee5\u4e0a\u884c\u3046\u3053\u3068\u3067\u8102\u8cea\u4ee3\u8b1d\u304c\u512a\u4f4d\u306b\u306a\u308a\u3001**\u201c\u8102\u80aa\u3092\u71c3\u3084\u3059\u30be\u30fc\u30f3\u201d**\u306b\u7a81\u5165\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u5177\u4f53\u7684\u306a\u30a8\u30cd\u30eb\u30ae\u30fc\u6d88\u8cbb\u91cf\u306e\u76ee\u5b89\u306f\u4ee5\u4e0b\u306e\u901a\u308a\u3067\u3059\u3002<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u4f53\u91cd<\/th><th>10\u5206\u3042\u305f\u308a\u306e\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\uff086.5METs\u63db\u7b97\uff09<\/th><\/tr><\/thead><tbody><tr><td>50kg<\/td><td>\u7d0454kcal<\/td><\/tr><tr><td>60kg<\/td><td>\u7d0465kcal<\/td><\/tr><tr><td>70kg<\/td><td>\u7d0476kcal<\/td><\/tr><tr><td>80kg<\/td><td>\u7d0487kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3053\u306e\u30ab\u30ed\u30ea\u30fc\u3092\u90315\u56de\u7a4d\u307f\u91cd\u306d\u308c\u3070\u3001<strong>1\u304b\u6708\u3067\u7d041,300\u301c1,800kcal<\/strong>\u306e\u6d88\u8cbb\u306b\u3002<br>\u8102\u80aa1kg\uff1d\u7d047,200kcal\u3068\u3055\u308c\u308b\u305f\u3081\u3001\u4ed6\u306e\u751f\u6d3b\u6d3b\u52d5\u3068\u5408\u308f\u305b\u3066**\u22120.5\u301c1.0kg**\u306e\u6e1b\u91cf\u304c\u5341\u5206\u306b\u53ef\u80fd\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u30ab\u30ed\u30ea\u30fc\u8a08\u7b97\u5f0f\uff5cMETs\u00d7\u6642\u9593\u00d71.05 \u3068 \u4f53\u91cd(kg)\u00d7\u8ddd\u96e2\u306e\u6982\u7b97\u3092\u4f7f\u3044\u5206\u3051<\/h3>\n\n\n\n<p>\u8102\u80aa\u71c3\u713c\u3092\u72d9\u3046\u306a\u3089\u3001\u904b\u52d5\u91cf\u3092<strong>\u53ef\u8996\u5316<\/strong>\u3059\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059\u3002<br>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u300d\u3067\u306f\u5b9f\u969b\u306e\u79fb\u52d5\u8ddd\u96e2\u304c\u306a\u3044\u305f\u3081\u3001METs\u5f0f\u3067\u306e\u8a08\u7b97\u304c\u4fbf\u5229\u3067\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u57fa\u672c\u5f0f\uff08METs\u3092\u4f7f\u3046\u5834\u5408\uff09<\/h4>\n\n\n\n<pre class=\"wp-block-code\"><code>\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc \uff1d METs \u00d7 \u4f53\u91cd(kg) \u00d7 \u6642\u9593(h) \u00d7 1.05\n<\/code><\/pre>\n\n\n\n<p>\u4f8b\uff1a\u4f53\u91cd60kg\u30016.5METs\u300110\u5206\uff080.17h\uff09\u306e\u5834\u5408<br>\u2192 6.5 \u00d7 60 \u00d7 0.17 \u00d7 1.05 \u2252 <strong>69kcal<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u8ddd\u96e2\u63db\u7b97\uff08\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u30fb\u30e9\u30f3\u30cb\u30f3\u30b0\u4f75\u7528\u6642\uff09<\/h4>\n\n\n\n<p>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\uff0b\u8efd\u3044\u79fb\u52d5\u300d\u3092\u542b\u3080\u5834\u5408\u306f\u4ee5\u4e0b\u3082\u53c2\u8003\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<pre class=\"wp-block-code\"><code>\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc \u2252 \u4f53\u91cd(kg) \u00d7 \u8ddd\u96e2(km)\n<\/code><\/pre>\n\n\n\n<p>\u4f53\u91cd60kg\u30671km\u76f8\u5f53\u52d5\u3051\u3070\u7d0460kcal\u3002<br>\u300c10\u5206\u306e\u305d\u306e\u5834\u30b8\u30e7\u30b0\u300d\u306f\u4f53\u611f\u3067\u7d040.8\u301c1.0km\u5206\u306e\u904b\u52d5\u91cf\u306b\u76f8\u5f53\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u3053\u306e2\u5f0f\u3092\u4f7f\u3044\u5206\u3051\u308b\u3053\u3068\u3067\u3001\u30a2\u30d7\u30ea\u304c\u306a\u304f\u3066\u3082<strong>\u904b\u52d5\u91cf\u306e\u898b\u3048\u308b\u5316<\/strong>\u304c\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u5fc3\u62cd\u30be\u30fc\u30f3\uff5c\u6700\u5927\u5fc3\u62cd\u306e60\u301c75\uff05\uff08\u6709\u9178\u7d20\uff09\u306b10\u5206\u5165\u308c\u308b\u306e\u304c\u76ee\u5b89<\/h3>\n\n\n\n<p>\u8102\u80aa\u71c3\u713c\u52b9\u7387\u3092\u6700\u5927\u5316\u3059\u308b\u306b\u306f\u3001<strong>\u5fc3\u62cd\u6570\u3092\u7ba1\u7406\u3059\u308b\u3053\u3068<\/strong>\u304c\u9375\u3067\u3059\u3002<br>\u6709\u9178\u7d20\u904b\u52d5\u3068\u3057\u3066\u6700\u3082\u52b9\u679c\u7684\u306a\u306e\u306f\u3001<strong>\u6700\u5927\u5fc3\u62cd\u6570\u306e60\u301c75\uff05\u30be\u30fc\u30f3<\/strong>\u3002<br>\uff08\u6700\u5927\u5fc3\u62cd\u6570\uff1d220\u2212\u5e74\u9f62 \u3067\u6982\u7b97\uff09<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u5e74\u9f62<\/th><th>\u6709\u9178\u7d20\u30be\u30fc\u30f3\uff0860\u301c75\uff05HRmax\uff09<\/th><\/tr><\/thead><tbody><tr><td>30\u6b73<\/td><td>114\u301c142 bpm<\/td><\/tr><tr><td>40\u6b73<\/td><td>108\u301c135 bpm<\/td><\/tr><tr><td>50\u6b73<\/td><td>102\u301c128 bpm<\/td><\/tr><tr><td>60\u6b73<\/td><td>96\u301c121 bpm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Garmin\u306e\u300cForerunner 165\u300d\u3084\u300cVenu 3\u300d\u3001Apple Watch\u3001Polar\u306a\u3069\u306e\u5fc3\u62cd\u8a08\u4ed8\u304d\u30e2\u30c7\u30eb\u3092\u4f7f\u3048\u3070\u3001\u30be\u30fc\u30f3\u7ba1\u7406\u304c\u7c21\u5358\u3002<br>10\u5206\u9593\u306e\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3067<strong>\u4f1a\u8a71\u304c\u30ae\u30ea\u7d9a\u304f\u5f37\u5ea6<\/strong>\u3092\u7dad\u6301\u3067\u304d\u3066\u3044\u308c\u3070\u3001\u7406\u60f3\u7684\u306a\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u306b\u5165\u3063\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u3064\u307e\u308a\u3001\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\uff1d\u8efd\u304f\u898b\u3048\u3066\u3001\u5b9f\u306f\u7406\u60f3\u7684\u306a\u8102\u80aa\u71c3\u713c\u904b\u52d5\u300d\u3002<br>\u77ed\u6642\u9593\u3067\u3082\u52b9\u7387\u7684\u306b\u4ee3\u8b1d\u3092\u4e0a\u3052\u308b\u3001\u6700\u3082\u30b3\u30b9\u30d1\u306e\u826f\u3044\u5728\u5b85\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u75e9\u305b\u305f\u4eba\u306e\u5171\u901a\u70b9\uff5c\u300c10\u5206\u00d73\u672c\uff0f\u65e5\u300d\u300cNEAT\uff0b200kcal\u300d\u300c\u30bf\u30f3\u30d1\u30af\u8cea1.2g\/kg\u300d<\/h2>\n\n\n\n<p>\u300c\u305d\u306e\u5834 \u30b8\u30e7\u30ae\u30f3\u30b0\u3067\u75e9\u305b\u305f\u300d\u3068\u8a00\u3048\u308b\u4eba\u305f\u3061\u306b\u306f\u3001\u660e\u78ba\u306a\u5171\u901a\u70b9\u304c\u3042\u308a\u307e\u3059\u3002<br>\u305d\u308c\u306f\u3001<strong>\u77ed\u6642\u9593\u3067\u3082\u201c\u7dcf\u30a8\u30cd\u30eb\u30ae\u30fc\u6d88\u8cbb\u91cf\u201d\u3092\u610f\u8b58\u3057\u3066\u884c\u52d5\u3057\u3066\u3044\u308b\u3053\u3068<\/strong>\u3002<br>1\u56de\u306e\u904b\u52d5\u3060\u3051\u3067\u306a\u304f\u3001**1\u65e5\u5168\u4f53\u306e\u6d3b\u52d5\u91cf\uff08NEAT\uff1a\u975e\u904b\u52d5\u6027\u6d3b\u52d5\u71b1\u7523\u751f\uff09**\u3092\u7a4d\u307f\u4e0a\u3052\u3066\u3044\u308b\u306e\u3067\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u75e9\u305b\u305f\u4eba\u306e3\u3064\u306e\u5171\u901a\u9805<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>10\u5206\u00d73\u672c\uff08\u671d\u30fb\u663c\u30fb\u591c\uff09\u306b\u5206\u3051\u3066\u52d5\u304f<\/strong><br>\u3000\u671d\u306e\u4ee3\u8b1d\u30a2\u30c3\u30d7\u3001\u663c\u306e\u8840\u7cd6\u5b89\u5b9a\u3001\u591c\u306e\u3080\u304f\u307f\u89e3\u6d88\u2015\u2015\u305d\u308c\u305e\u308c\u306e\u6642\u9593\u5e2f\u306b\u5f79\u5272\u304c\u3042\u308a\u307e\u3059\u3002<br>\u30001\u56de10\u5206\u3067\u3082\u3001<strong>\u5408\u8a0830\u5206\u00d76.5METs\uff1d\u7d04180kcal\uff0f\u65e5<\/strong>\u3002<br>\u3000\u3053\u308c\u3092\u90315\u3067\u7a4d\u307f\u4e0a\u3052\u308b\u3068\u3001<strong>1\u304b\u6708\u3067\u7d043,600kcal<\/strong>\u306e\u6d88\u8cbb\u306b\u306a\u308a\u307e\u3059\u3002<\/li>\n\n\n\n<li><strong>NEAT\u3092\uff0b200kcal\u610f\u8b58\u3059\u308b<\/strong><br>\u3000\u30a8\u30ec\u30d9\u30fc\u30bf\u30fc\u2192\u968e\u6bb5\u3001\u5ea7\u308a\u3063\u3071\u306a\u3057\u2192\u7acb\u3061\u59ff\u52e2\u306b\u5909\u3048\u308b\u306a\u3069\u3001\u65e5\u5e38\u306e\u5c0f\u3055\u306a\u52d5\u304d\u3067OK\u3002<br>\u3000\u7279\u306b**\u7acb\u3061\u4f5c\u696d\u3084\u5bb6\u4e8b\uff08\u6d17\u6fef\u30fb\u6383\u9664\uff09**\u3067\u3082100\u301c200kcal\u306f\u7c21\u5358\u306b\u7a3c\u3052\u307e\u3059\u3002<br>\u3000\u300c\u904b\u52d5\uff0b\u751f\u6d3b\u52d5\u4f5c\u300d\u3067\u4ee3\u8b1d\u3092\u5e95\u4e0a\u3052\u3059\u308b\u3068\u3001\u81ea\u7136\u3068\u8102\u80aa\u71c3\u713c\u30e2\u30fc\u30c9\u306b\u3002<\/li>\n\n\n\n<li><strong>\u30bf\u30f3\u30d1\u30af\u8cea1.2g\/kg\u4f53\u91cd\u3067\u4ee3\u8b1d\u3092\u7dad\u6301<\/strong><br>\u3000\u4f53\u91cd60kg\u306a\u3089\u3001<strong>\u30bf\u30f3\u30d1\u30af\u8cea72g\uff0f\u65e5<\/strong>\u304c\u76ee\u5b89\u3002<br>\u3000\u7b4b\u8089\u91cf\u3092\u4fdd\u3061\u306a\u304c\u3089\u8102\u80aa\u3092\u843d\u3068\u3059\u305f\u3081\u306b\u3001**\u9d8f\u3080\u306d\u8089\u30fb\u5375\u30fb\u30d7\u30ed\u30c6\u30a4\u30f3\uff08\u4f8b\uff1a\u30de\u30a4\u30d7\u30ed\u30c6\u30a4\u30f3\u30fb\u30db\u30a8\u30a4\uff09**\u306a\u3069\u3092\u6d3b\u7528\u3002<br>\u3000\u4ee3\u8b1d\u304c\u843d\u3061\u308b40\u4ee3\u4ee5\u964d\u3067\u306f\u7279\u306b\u52b9\u679c\u7684\u3067\u3059\u3002<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6:30\uff0f12:30\uff0f21:00\u306e3\u56de\u30eb\u30fc\u30c6\u30a3\u30f3\u4f8b\u3068\u30b9\u30b1\u30b8\u30e5\u30fc\u30eb\u8868<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u6642\u9593\u5e2f<\/th><th>\u5185\u5bb9<\/th><th>\u30dd\u30a4\u30f3\u30c8<\/th><\/tr><\/thead><tbody><tr><td>\u671d6:30<\/td><td>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b010\u5206<\/td><td>\u4ee3\u8b1d\u30b9\u30a4\u30c3\u30c1ON\u3001\u4ea4\u611f\u795e\u7d4c\u3092\u6d3b\u6027\u5316<\/td><\/tr><tr><td>\u663c12:30<\/td><td>\u30cf\u30a4\u30cb\u30fc\uff0b\u305d\u306e\u5834\u30de\u30fc\u30c110\u5206<\/td><td>\u8840\u7cd6\u5b89\u5b9a\u30fb\u7720\u6c17\u9632\u6b62\u306b\u52b9\u679c\u7684<\/td><\/tr><tr><td>\u591c21:00<\/td><td>\u8efd\u3081\u30b8\u30e7\u30b0\uff0b\u30b9\u30c8\u30ec\u30c3\u30c110\u5206<\/td><td>\u526f\u4ea4\u611f\u795e\u7d4c\u512a\u4f4d\u3067\u7761\u7720\u306e\u8ceaUP<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3053\u306e\u3088\u3046\u306b<strong>1\u65e5\u30923\u30d6\u30ed\u30c3\u30af\u306b\u5206\u3051\u308b<\/strong>\u3053\u3068\u3067\u3001\u904b\u52d5\u306e\u7fd2\u6163\u5316\u304c\u4e00\u6c17\u306b\u30e9\u30af\u306b\u306a\u308a\u307e\u3059\u3002<br>\u307e\u305f\u30011\u56de10\u5206\u3067\u3042\u308c\u3070<strong>\u30de\u30f3\u30b7\u30e7\u30f3\u3067\u3082\u9a12\u97f3\u304c\u51fa\u306b\u304f\u304f\u3001\u819d\u3078\u306e\u8ca0\u62c5\u3082\u8efd\u3044<\/strong>\u306e\u304c\u30e1\u30ea\u30c3\u30c8\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u4f11\u606f\u3068\u8d85\u56de\u5fa9\uff5c\u90312\u65e5\u306f\u5f37\u5ea6\u3092\u843d\u3068\u3057\u3066\u7d99\u7d9a\u7387\u3092\u4e0a\u3052\u308b<\/h3>\n\n\n\n<p>\u6bce\u65e5\u30ac\u30c1\u30ac\u30c1\u306b\u3084\u308b\u5fc5\u8981\u306f\u3042\u308a\u307e\u305b\u3093\u3002<br>\u300c\u8efd\u3044\u65e5\u3092\u4f5c\u308b\u300d\u307b\u3046\u304c\u7d50\u679c\u7684\u306b\u7d99\u7d9a\u7387\u304c\u4e0a\u304c\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u90315\uff1a\u901a\u5e3810\u5206\u30b8\u30e7\u30b0<\/strong><\/li>\n\n\n\n<li><strong>\u90312\uff1a\u8efd\u3081\uff08\u305d\u306e\u5834\u30a6\u30a9\u30fc\u30af\uff0b\u30b9\u30c8\u30ec\u30c3\u30c110\u5206\uff09<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u7b4b\u8089\u306b\u3082\u201c\u56de\u5fa9\u306e\u305f\u3081\u306e\u4f11\u606f\u65e5\u201d\u304c\u5fc5\u8981\u3067\u3059\u3002<br>\u75b2\u52b4\u611f\u304c\u51fa\u305f\u65e5\u306f\u3001**\u7740\u5730\u3092\u6e1b\u3089\u3059\u4ee3\u66ff\u30e1\u30cb\u30e5\u30fc\uff08\u4f8b\uff1a\u8e0f\u307f\u53f0\u6607\u964d\u30fb\u30b9\u30af\u30ef\u30c3\u30c8\u30de\u30fc\u30c1\uff09**\u306b\u5207\u308a\u66ff\u3048\u308b\u306e\u304c\u25ce\u3002<\/p>\n\n\n\n<p>\u3080\u3057\u308d\u3001\u300c\u5c11\u3057\u3067\u3082\u7d9a\u3051\u308b\u300d\u3053\u3068\u304c\u6700\u5927\u306e\u6210\u529f\u8981\u56e0\u3002<br>10\u5206\u00d73\u672c\u3092\u30d9\u30fc\u30b9\u306b\u3001\u201c\u7d9a\u3051\u3089\u308c\u308b\u7bc4\u56f2\u3067\u52d5\u304f\u201d\u4eba\u3053\u305d\u3001\u78ba\u5b9f\u306b\u75e9\u305b\u3066\u3044\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u75e9\u305b\u306a\u3044\u5178\u578b\u30d1\u30bf\u30fc\u30f3\uff5c\u5f37\u5ea6\u4e0d\u8db3\u30fb\u98df\u3079\u904e\u304e\u30fb\u3080\u304f\u307f\u306e3\u3064\u306e\u7f60<\/h2>\n\n\n\n<p>\u300c\u6bce\u65e510\u5206\u3084\u3063\u3066\u308b\u306e\u306b\u3001\u5168\u7136\u75e9\u305b\u306a\u3044\u2026\u300d\u3068\u3044\u3046\u4eba\u306b\u306f\u3001\u5171\u901a\u3059\u308b3\u3064\u306e\u843d\u3068\u3057\u7a74\u304c\u3042\u308a\u307e\u3059\u3002<br>\u305d\u308c\u304c\u3001<strong>\u2460\u5f37\u5ea6\u4e0d\u8db3\u3001\u2461\u98df\u3079\u904e\u304e\u3001\u2462\u3080\u304f\u307f<\/strong>\u3067\u3059\u3002<br>\u3069\u308c\u304b1\u3064\u3067\u3082\u5f53\u3066\u306f\u307e\u308b\u3068\u3001\u8102\u80aa\u71c3\u713c\u304c\u30b9\u30c8\u30c3\u30d7\u3057\u3066\u300c\u505c\u6ede\u671f\u300d\u72b6\u614b\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u9006\u306b\u8a00\u3048\u3070\u3001\u3053\u308c\u3089\u3092\u610f\u8b58\u7684\u306b\u907f\u3051\u308c\u3070\u3001<strong>\u201c\u75e9\u305b\u305f\u5074\u201d\u306b\u56de\u308b\u306e\u306f\u6642\u9593\u306e\u554f\u984c<\/strong>\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u3088\u304f\u3042\u308bNG\u4f8b\uff5c\u306a\u304c\u3089\u30b9\u30de\u30db\u30fb\u540c\u3058\u5834\u6240\u4ee5\u5916\u30bc\u30ed\u30fb\u90312\u56de\u4ee5\u4e0b<\/h3>\n\n\n\n<p>\u300c\u306a\u304c\u3089\u30b9\u30de\u30db\u300d\u3067\u3086\u308b\u304f\u8db3\u8e0f\u307f\u3057\u3066\u3082\u3001<strong>\u5fc3\u62cd\u304c\u4e0a\u304c\u3089\u306a\u3051\u308c\u3070\u610f\u5473\u304c\u3042\u308a\u307e\u305b\u3093\u3002<\/strong><br>\u201c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u201d\u306f\u201c\u8efd\u3044\u52d5\u304d\u201d\u3067\u306f\u306a\u304f\u3001\u201c\u6709\u9178\u7d20\u904b\u52d5\u30be\u30fc\u30f3\u306b\u5165\u308b\u52d5\u304d\u201d\u304c\u5927\u4e8b\u3002<br>\u6b21\u306e\u3088\u3046\u306aNG\u30d1\u30bf\u30fc\u30f3\u3092\u898b\u76f4\u3057\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u306a\u304c\u3089\u30b9\u30de\u30db\u3067\u5f37\u5ea6\u304c\u8db3\u308a\u306a\u3044<\/strong><br>\u3000\u2192 \u547c\u5438\u304c\u4e71\u308c\u306a\u3044\u30ec\u30d9\u30eb\u3067\u306f\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u306b\u5165\u3089\u306a\u3044\u3002<br>\u3000\u2192 \u5bfe\u7b56\uff1a1\u5206\u3054\u3068\u306b\u30c6\u30f3\u30dd\u3092\u5909\u3048\u308b\u300c\u30cf\u30a4\u30cb\u30fc\uff0b\u30de\u30fc\u30c1\u300d\u306a\u3069\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3002<\/li>\n\n\n\n<li><strong>\u540c\u3058\u5834\u6240\u4ee5\u5916\u3001\u52d5\u304b\u306a\u3044<\/strong><br>\u3000\u2192 \u904b\u52d5\u4e2d\u306e\u6d88\u8cbb\u3060\u3051\u3067\u306a\u304f\u3001**NEAT\uff08\u65e5\u5e38\u6d3b\u52d5\uff09**\u3092\u5897\u3084\u3055\u306a\u3044\u3068\u7dcf\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u4f38\u3073\u307e\u305b\u3093\u3002<br>\u3000\u2192 \u5bfe\u7b56\uff1a\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u306e\u5408\u9593\u306b\u300c\u7acb\u3061\u30de\u30fc\u30c1\u300d\u300c\u6905\u5b50\u30b9\u30af\u30ef\u30c3\u30c8\u300d\u3092\u5165\u308c\u308b\u3002<\/li>\n\n\n\n<li><strong>\u90312\u56de\u4ee5\u4e0b\u3057\u304b\u3084\u3063\u3066\u3044\u306a\u3044<\/strong><br>\u3000\u2192 \u6709\u9178\u7d20\u52b9\u679c\u304c\u51fa\u308b\u306e\u306f<strong>\u90313\u301c5\u56de\u4ee5\u4e0a<\/strong>\u304b\u3089\u3002<br>\u3000\u2192 \u5bfe\u7b56\uff1a\u90315\u3092\u57fa\u672c\u306b\u3001\u75b2\u52b4\u6642\u306f\u300c\u305d\u306e\u5834\u30a6\u30a9\u30fc\u30af\uff0b\u30b9\u30c8\u30ec\u30c3\u30c1\u300d\u306b\u5207\u308a\u66ff\u3048\u3002<\/li>\n<\/ul>\n\n\n\n<p>\u307e\u305f\u3001\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u3092\u904e\u4fe1\u3057\u3059\u304e\u3066\u3001<strong>\u201c\u9811\u5f35\u3063\u305f\u304b\u3089\u98df\u3079\u3066\u3082\u3044\u3044\u201d\u5fc3\u7406<\/strong>\u306b\u306a\u3063\u3066\u3057\u307e\u3046\u306e\u3082\u6ce8\u610f\u3002<br>10\u5206\u00d7\u90315\u3067\u306f1\u9031\u9593\u3042\u305f\u308a\u306e\u6d88\u8cbb\u306f<strong>\u7d04350\u301c450kcal<\/strong>\u306a\u306e\u3067\u30011\u56de\u306e\u3054\u8912\u7f8e\u30b9\u30a4\u30fc\u30c4\u3067\u5e33\u6d88\u3057\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u3080\u304f\u307f\u5bfe\u7b56\uff5c\u5869\u52062.3g\/\u65e5\u30fb\u30ab\u30ea\u30a6\u30e0\u6442\u53d6\u30fb\u7740\u5727\u30bd\u30c3\u30af\u30b9\u306e\u4f7f\u3044\u65b9<\/h3>\n\n\n\n<p>\u300c\u75e9\u305b\u306a\u3044\u300d\u3068\u611f\u3058\u3066\u3044\u308b\u65e5\u3001\u5b9f\u306f\u201c\u6c34\u5206\u306e\u6ede\u7559\uff1d\u3080\u304f\u307f\u201d\u304c\u539f\u56e0\u306e\u3053\u3068\u3082\u591a\u3044\u3067\u3059\u3002<br>\u7279\u306b40\u4ee3\u4ee5\u964d\u306f\u3001<strong>\u30db\u30eb\u30e2\u30f3\u5909\u5316\u3084\u904b\u52d5\u4e0d\u8db3\u306b\u3088\u308b\u8840\u6d41\u4f4e\u4e0b<\/strong>\u3067\u811a\u304c\u3080\u304f\u307f\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u5bfe\u7b56\u2460\uff1a\u5869\u5206\u3092\u6e1b\u3089\u3059<\/h4>\n\n\n\n<p>1\u65e5\u306e\u5869\u5206\u6442\u53d6\u91cf\u306f<strong>2.3g\u4ee5\u4e0b<\/strong>\u304c\u7406\u60f3\uff08\u65e5\u672c\u4eba\u306e\u5e73\u5747\u306f\u7d049g\uff09\u3002<br>\u5473\u564c\u6c41\u3084\u6f2c\u7269\u3092\u6e1b\u3089\u3057\u3001<strong>\u6e1b\u5869\u3057\u3087\u3046\u3086\u3084\u5869\u5206\u30ab\u30c3\u30c8\u30b9\u30fc\u30d7<\/strong>\u306b\u5207\u308a\u66ff\u3048\u308b\u3060\u3051\u3067\u3082\u5909\u5316\u304c\u51fa\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u5bfe\u7b56\u2461\uff1a\u30ab\u30ea\u30a6\u30e0\u3092\u610f\u8b58\u7684\u306b\u6442\u308b<\/h4>\n\n\n\n<p>\u30ab\u30ea\u30a6\u30e0\u306f\u4f53\u5185\u306e\u4f59\u5206\u306a\u30ca\u30c8\u30ea\u30a6\u30e0\u3092\u6392\u51fa\u3057\u307e\u3059\u3002<br><strong>\u30d0\u30ca\u30ca\u30fb\u30a2\u30dc\u30ab\u30c9\u30fb\u307b\u3046\u308c\u3093\u8349\u30fb\u30c8\u30de\u30c8\u30b8\u30e5\u30fc\u30b9<\/strong>\u306a\u3069\u3092\u671d\u98df\u3084\u9593\u98df\u306b\u53d6\u308a\u5165\u308c\u308b\u3068\u25ce\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u5bfe\u7b56\u2462\uff1a\u7740\u5727\u30bd\u30c3\u30af\u30b9\u3067\u3080\u304f\u307f\u4e88\u9632<\/h4>\n\n\n\n<p>\u7acb\u3061\u3063\u3071\u306a\u3057\u3084\u5ea7\u308a\u3063\u3071\u306a\u3057\u304c\u591a\u3044\u4eba\u306f\u3001**\u7740\u5727\u30bd\u30c3\u30af\u30b9\uff08\u4f8b\uff1a\u30e1\u30c7\u30a3\u30ad\u30e5\u30c3\u30c8 \u30b9\u30ea\u30e0\u30a6\u30a9\u30fc\u30af\uff09**\u304c\u6709\u52b9\u3002<br>\u3075\u304f\u3089\u306f\u304e\u306e\u9759\u8108\u9084\u6d41\u3092\u30b5\u30dd\u30fc\u30c8\u3057\u3066\u3001\u7fcc\u671d\u306e\u811a\u306e\u8efd\u3055\u304c\u5909\u308f\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u307e\u305f\u3001\u591c\u306e\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\uff0b\u8db3\u4e0a\u3052\u30b9\u30c8\u30ec\u30c3\u30c1\u300d\u30925\u5206\u53d6\u308a\u5165\u308c\u308b\u3060\u3051\u3067\u3082\u3001<br><strong>\u7fcc\u671d\u306e\u811a\u306e\u30e9\u30a4\u30f3\u304c\u30b9\u30c3\u30ad\u30ea<\/strong>\u3057\u3066\u201c\u75e9\u305b\u898b\u3048\u52b9\u679c\u201d\u304c\u51fa\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u98df\u4e8b\u6226\u7565\uff5c\u75e9\u305b\u305f\u4eba\u306fPFC\u3068\u30bf\u30a4\u30df\u30f3\u30b0\u3092\u7ba1\u7406\u3059\u308b<\/h2>\n\n\n\n<p>\u3069\u308c\u3060\u3051\u904b\u52d5\u3057\u3066\u3082\u3001<strong>\u98df\u4e8b\u7ba1\u7406\u304c\u30ba\u30ec\u3066\u3044\u308c\u3070\u75e9\u305b\u306a\u3044<\/strong>\u306e\u304c\u73fe\u5b9f\u3067\u3059\u3002<br>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3067\u75e9\u305b\u305f\u4eba\u300d\u306e\u591a\u304f\u306f\u3001**\u6442\u53d6\u30ab\u30ed\u30ea\u30fc\u3068\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306e\u30d0\u30e9\u30f3\u30b9\uff08PFC\u7ba1\u7406\uff09**\u3092\u3057\u3063\u304b\u308a\u610f\u8b58\u3057\u3066\u3044\u307e\u3059\u3002<\/p>\n\n\n\n<p>PFC\u3068\u306f\u3001<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>P\uff1dProtein\uff08\u30bf\u30f3\u30d1\u30af\u8cea\uff09<\/strong><\/li>\n\n\n\n<li><strong>F\uff1dFat\uff08\u8102\u8cea\uff09<\/strong><\/li>\n\n\n\n<li><strong>C\uff1dCarbohydrate\uff08\u70ad\u6c34\u5316\u7269\uff09<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u306e3\u3064\u306e\u6804\u990a\u30d0\u30e9\u30f3\u30b9\u306e\u3053\u3068\u3002<br>\u5358\u306b\u201c\u30ab\u30ed\u30ea\u30fc\u3092\u6e1b\u3089\u3059\u201d\u306e\u3067\u306f\u306a\u304f\u3001<strong>\u4f55\u3092\u3069\u3046\u6e1b\u3089\u3059\u304b\u30fb\u3069\u3046\u98df\u3079\u308b\u304b<\/strong>\u304c\u91cd\u8981\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u671d\u98df\u524d\u304b\u98df\u5f8c\u4f55\u5206\uff1f\u2015\u2015\u98df\u5f8c60\u301c90\u5206\u306e\u8efd\u5f37\u5ea6\u304c\u7d9a\u3051\u3084\u3059\u3044\u7406\u7531<\/h3>\n\n\n\n<p>\u300c\u904b\u52d5\u306f\u671d\u98df\u524d\u304c\u8102\u80aa\u71c3\u713c\u306b\u826f\u3044\u300d\u3068\u805e\u3044\u305f\u3053\u3068\u304c\u3042\u308b\u65b9\u3082\u591a\u3044\u3068\u601d\u3044\u307e\u3059\u304c\u3001\u5b9f\u969b\u306b\u306f<strong>\u500b\u4eba\u5dee<\/strong>\u304c\u3042\u308a\u307e\u3059\u3002<br>\u671d\u98df\u524d\u306f\u78ba\u304b\u306b\u8102\u80aa\u71c3\u713c\u52b9\u7387\u304c\u9ad8\u3044\u4e00\u65b9\u3067\u3001\u7a7a\u8179\u306b\u3088\u308b<strong>\u7b4b\u5206\u89e3\u30ea\u30b9\u30af\u3084\u7acb\u3061\u304f\u3089\u307f<\/strong>\u3082\u3042\u308b\u306e\u304c\u96e3\u70b9\u3002<\/p>\n\n\n\n<p>\u305d\u306e\u70b9\u3067\u304a\u3059\u3059\u3081\u306a\u306e\u304c\u3001<strong>\u98df\u5f8c60\u301c90\u5206\u5f8c\u306e\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0<\/strong>\u3067\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u98df\u5f8c\u306b\u4e0a\u304c\u3063\u305f\u8840\u7cd6\u5024\u3092\u5b89\u5b9a\u3055\u305b\u3001\u8102\u80aa\u5408\u6210\u3092\u6291\u3048\u308b<\/li>\n\n\n\n<li>\u6d88\u5316\u304c\u843d\u3061\u7740\u3044\u305f\u30bf\u30a4\u30df\u30f3\u30b0\u306a\u306e\u3067\u3001\u80c3\u3078\u306e\u8ca0\u62c5\u304c\u5c11\u306a\u3044<\/li>\n\n\n\n<li>\u4f53\u6e29\u304c\u4e0a\u304c\u308a\u4ee3\u8b1d\u3082\u9ad8\u304f\u3001\u8102\u80aa\u71c3\u713c\u52b9\u7387\u304c\u826f\u3044<\/li>\n<\/ul>\n\n\n\n<p>\u7279\u306b\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u4e2d\u5fc3\u306e\u65b9\u306f\u3001<strong>\u663c\u98df\u5f8c12:30\u301c13:30\u306e10\u5206\u9593<\/strong>\u3092\u6d3b\u7528\u3059\u308b\u306e\u304c\u52b9\u679c\u7684\u3067\u3059\u3002<br>\u8840\u7cd6\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u306e\u89b3\u70b9\u3067\u3082\u3001\u300c\u663c\u98df\u5f8c\u8efd\u304f\u52d5\u304f\u4eba\u300d\u306f<strong>\u98df\u5f8c\u9ad8\u8840\u7cd6\u3092\u7d0430\uff05\u6291\u5236<\/strong>\u3067\u304d\u308b\u3068\u3044\u3046\u5831\u544a\u3082\u3042\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u5177\u4f53\u30e1\u30cb\u30e5\u30fc\u4f8b\uff5c\u9d8f\u80f8150g\u30fb\u30aa\u30fc\u30c8\u30df\u30fc\u30eb40g\u30fb\u30ae\u30ea\u30b7\u30e3\u30e8\u30fc\u30b0\u30eb\u30c8<\/h3>\n\n\n\n<p>\u300c\u75e9\u305b\u305f\u4eba\u300d\u306f\u3001\u4f55\u3092\u98df\u3079\u3066\u3044\u308b\u306e\u304b\uff1f<br>\u5b9f\u969b\u306b\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3068\u7d44\u307f\u5408\u308f\u305b\u308b\u98df\u4e8b\u30e1\u30cb\u30e5\u30fc\u3092\u4f8b\u793a\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u671d\u98df<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30aa\u30fc\u30c8\u30df\u30fc\u30eb40g\uff08\u7d04150kcal\uff09\uff0b\u30ae\u30ea\u30b7\u30e3\u30e8\u30fc\u30b0\u30eb\u30c8100g\uff08\u7d04100kcal\uff09<\/li>\n\n\n\n<li>\u30d0\u30ca\u30ca1\u672c or \u30ad\u30a6\u30a41\u500b<br>\u2192 <strong>\u7cd6\u8cea\uff0b\u30bf\u30f3\u30d1\u30af\u8cea\u88dc\u7d66\u3067\u30a8\u30cd\u30eb\u30ae\u30fc\u5207\u308c\u3092\u9632\u6b62<\/strong>\u3002<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u663c\u98df<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u9d8f\u3080\u306d\u8089150g\uff08\u7d04165kcal\uff09\uff0b\u7384\u7c73150g\uff08\u7d04240kcal\uff09<\/li>\n\n\n\n<li>\u91ce\u83dc\u30b9\u30fc\u30d7 or \u30d6\u30ed\u30c3\u30b3\u30ea\u30fc\u3001\u30a2\u30dc\u30ab\u30c9<br>\u2192 **PFC\u30d0\u30e9\u30f3\u30b9\u306e\u9ec4\u91d1\u6bd4\uff08P\uff1aF\uff1aC\uff1d3\uff1a2\uff1a5\uff09**\u3092\u610f\u8b58\u3002<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u5915\u98df<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u8c46\u8150150g or \u30b5\u30d0\u7f361\u500b\uff08\u7d04200kcal\uff09<\/li>\n\n\n\n<li>\u30b5\u30e9\u30c0\uff0b\u30aa\u30ea\u30fc\u30d6\u30aa\u30a4\u30eb\uff0b\u3086\u3067\u53751\u500b<\/li>\n\n\n\n<li>\u70ad\u6c34\u5316\u7269\u306f\u63a7\u3048\u3081\uff08\u96d1\u7a40\u7c73100g or \u3055\u3064\u307e\u3044\u3082100g\uff09<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u9593\u98df<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u30d7\u30ed\u30c6\u30a4\u30f3\uff08\u30de\u30a4\u30d7\u30ed\u30c6\u30a4\u30f3\u3084SAVAS\uff091\u676f\uff08\u7d0420g\uff09<\/strong><\/li>\n\n\n\n<li>\u5c0f\u8179\u304c\u7a7a\u3044\u305f\u3089\u30ca\u30c3\u30c45\u301c6\u7c92 or \u3086\u3067\u5375<\/li>\n<\/ul>\n\n\n\n<p>\u6442\u53d6\u30ab\u30ed\u30ea\u30fc\u306f\u3001<br><strong>\u57fa\u790e\u4ee3\u8b1d\uff08BMR\uff09\uff0b\u65e5\u5e38\u6d3b\u52d5\u91cf\uff08NEAT\uff09\u2212200\u301c300kcal<\/strong>\u304c\u7406\u60f3\u3002<br>\u4f53\u91cd60kg\u30fb\u30c7\u30b9\u30af\u30ef\u30fc\u30af\u4e2d\u5fc3\u306e\u4eba\u306a\u3089\u3001<strong>1\u65e51,600\u301c1,800kcal<\/strong>\u3092\u76ee\u5b89\u306b\u8a2d\u5b9a\u3059\u308b\u3068\u30d0\u30e9\u30f3\u30b9\u304c\u53d6\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u904b\u52d5\u3068\u98df\u4e8b\u3092\u4e21\u8f2a\u3067\u6574\u3048\u308b\u3053\u3068\u3067\u3001\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\uff1d\u8102\u80aa\u3092\u843d\u3068\u3059\u30d6\u30fc\u30b9\u30bf\u30fc\u300d\u3068\u3057\u3066\u6700\u5927\u9650\u306b\u6a5f\u80fd\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u5909\u5316\u306e\u30ed\u30fc\u30c9\u30de\u30c3\u30d7\uff5c2\u9031\u9593\u30fb4\u9031\u9593\u3067\u3069\u3053\u307e\u3067\u75e9\u305b\u305f\u3092\u72d9\u3048\u308b\u304b<\/h2>\n\n\n\n<p>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3063\u3066\u3001\u3044\u3064\u304b\u3089\u52b9\u679c\u304c\u51fa\u308b\u306e\uff1f\u300d\u3068\u3044\u3046\u7591\u554f\u306f\u591a\u3044\u3067\u3059\u304c\u3001<br>\u7d50\u8ad6\u304b\u3089\u8a00\u3046\u3068\u3001<strong>2\u9031\u9593\u3067\u201c\u898b\u305f\u76ee\u306e\u5909\u5316\u201d\u304c\u51fa\u59cb\u3081\u30014\u9031\u9593\u3067\u201c\u6570\u5b57\u306e\u5909\u5316\u201d\u304c\u898b\u3048\u308b<\/strong>\u306e\u304c\u4e00\u822c\u7684\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u77ed\u671f\u9593\u3067\u5287\u7684\u306b\u4f53\u91cd\u3092\u843d\u3068\u3059\u3053\u3068\u3088\u308a\u3082\u3001<strong>\u4ee3\u8b1d\u3092\u4e0a\u3052\u306a\u304c\u3089\u8102\u80aa\u3092\u6e1b\u3089\u3059<\/strong>\u3053\u3068\u3092\u76ee\u6307\u3059\u306e\u304c\u30dd\u30a4\u30f3\u30c8\u3002<br>\u3053\u3053\u3067\u306f\u30012\u9031\u9593\u30fb4\u9031\u9593\u306e\u6bb5\u968e\u5225\u306b\u3001\u5b9f\u969b\u306b\u3069\u306e\u304f\u3089\u3044\u306e\u5909\u5316\u3092\u72d9\u3048\u308b\u306e\u304b\u3092\u5177\u4f53\u7684\u306b\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2\u9031\u9593\u30d7\u30e9\u30f3\uff5c10\u5206\u00d7\u90315\u3067\u22120.5\u301c1.0kg\u30fb\u30a6\u30a8\u30b9\u30c8\u22121cm\u3092\u76ee\u6a19<\/h3>\n\n\n\n<p>\u6700\u521d\u306e2\u9031\u9593\u306f\u3001\u8102\u80aa\u304c\u6e1b\u308b\u3068\u3044\u3046\u3088\u308a<strong>\u6c34\u5206\u30fb\u3080\u304f\u307f\u30fb\u8178\u5185\u74b0\u5883\u306e\u6539\u5584\u671f\u9593<\/strong>\u3067\u3059\u3002<br>\u4ee3\u8b1d\u3092\u4e0a\u3052\u3066\u4f53\u3092\u201c\u71c3\u3084\u3059\u6e96\u5099\u201d\u3092\u6574\u3048\u308b\u6bb5\u968e\u3068\u8003\u3048\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u76ee\u6a19\u306e\u76ee\u5b89<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f53\u91cd\uff1a\u22120.5\u301c1.0kg<\/li>\n\n\n\n<li>\u30a6\u30a8\u30b9\u30c8\uff1a\u22121cm\u524d\u5f8c<\/li>\n\n\n\n<li>\u811a\u306e\u8efd\u3055\u30fb\u671d\u306e\u3080\u304f\u307f\u304c\u6539\u5584<\/li>\n\n\n\n<li>\u4f53\u6e29\u304c\u4e0a\u304c\u308a\u3084\u3059\u304f\u306a\u308b<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u5b9f\u8df5\u30dd\u30a4\u30f3\u30c8<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\u65e510\u5206\u00d7\u90315\u3092\u5fc5\u305a\u5b9f\u65bd\uff08\u5fc3\u62cd120\u301c135bpm\u76ee\u5b89\uff09<\/li>\n\n\n\n<li>\u5c31\u5bdd3\u6642\u9593\u524d\u306e\u8efd\u3044\u30b8\u30e7\u30b0\u3067\u3001\u7761\u7720\u306e\u8cea\u3092\u5411\u4e0a<\/li>\n\n\n\n<li>\u98df\u4e8b\u306f\u300c\u70ad\u6c34\u5316\u7269\u3092\u591c\u3060\u3051\u5c11\u3057\u6e1b\u3089\u3059\u300d\u7a0b\u5ea6\u3067OK<\/li>\n\n\n\n<li>\u30d7\u30ed\u30c6\u30a4\u30f3\u88dc\u7d66\u3092\u671d\u30fb\u904b\u52d5\u5f8c\u306b\u884c\u3046\uff081\u676f20g\u524d\u5f8c\uff09<\/li>\n<\/ul>\n\n\n\n<p>\u3053\u306e\u671f\u9593\u306b\u300c\u898b\u305f\u76ee\u306e\u5909\u5316\u300d\u3084\u300c\u8efd\u3055\u306e\u5b9f\u611f\u300d\u304c\u51fa\u308c\u3070\u3001\u6b21\u306e4\u9031\u9593\u76ee\u306e\u201c\u8102\u80aa\u6e1b\u30d5\u30a7\u30fc\u30ba\u201d\u304c\u30b9\u30e0\u30fc\u30ba\u306b\u9032\u307f\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4\u9031\u9593\u30d7\u30e9\u30f3\uff5c12\u301c15\u5206\u00d7\u90316\uff0b\u6b69\u65708,000\u3067\u5b9a\u7740\u3068\u30ea\u30d0\u30a6\u30f3\u30c9\u5bfe\u7b56<\/h3>\n\n\n\n<p>3\u301c4\u9031\u76ee\u306b\u5165\u308b\u3068\u3001\u4ee3\u8b1d\u304c\u5b89\u5b9a\u3057\u3001\u4f53\u304c\u201c\u71c3\u3048\u3084\u3059\u3044\u30e2\u30fc\u30c9\u201d\u306b\u5207\u308a\u66ff\u308f\u308a\u307e\u3059\u3002<br>\u3053\u306e\u6bb5\u968e\u3067\u91cd\u8981\u306a\u306e\u306f\u3001<strong>\u300c\u5f37\u5ea6\u00d7\u7d99\u7d9a\u6642\u9593\u300d\u306e\u5fae\u8abf\u6574<\/strong>\u3067\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u76ee\u6a19\u306e\u76ee\u5b89<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f53\u91cd\uff1a\u22121.0\u301c2.0kg<\/li>\n\n\n\n<li>\u30a6\u30a8\u30b9\u30c8\uff1a\u22122\u301c3cm<\/li>\n\n\n\n<li>\u592a\u3082\u3082\u30fb\u304a\u8179\u30fb\u9854\u307e\u308f\u308a\u306e\u5909\u5316\u304c\u898b\u3048\u308b<\/li>\n\n\n\n<li>\u75b2\u308c\u306b\u304f\u304f\u3001\u59ff\u52e2\u304c\u6539\u5584<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u5b9f\u8df5\u30dd\u30a4\u30f3\u30c8<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\u56de\u3042\u305f\u308a12\u301c15\u5206\u306b\u5ef6\u9577\uff08\u90316\u56de\u3092\u76ee\u6a19\uff09<\/li>\n\n\n\n<li>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u306b\u300c\u8e0f\u307f\u53f0\u6607\u964d\u300d\u3084\u300c\u30cf\u30a4\u30cb\u30fc\u300d\u306a\u3069\u3092\u52a0\u3048\u3066\u5f37\u5ea6UP<\/li>\n\n\n\n<li>1\u65e5\u306e\u6b69\u6570\u3092<strong>8,000\u6b69\u4ee5\u4e0a<\/strong>\u306b\u3059\u308b\uff08\u5ba4\u5185\u542b\u3080\uff09<\/li>\n\n\n\n<li>\u98df\u4e8b\u306e\u7cd6\u8cea\u3092\u671d\u30fb\u663c\u4e2d\u5fc3\u306b\u6442\u308b\u300c\u6642\u9593\u6804\u990a\u7ba1\u7406\u300d\u3092\u610f\u8b58<\/li>\n\n\n\n<li>\u6c34\u5206\uff1a1\u65e52L\u3092\u76ee\u5b89\u306b\u3053\u307e\u3081\u306b\u88dc\u7d66<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u30ea\u30d0\u30a6\u30f3\u30c9\u9632\u6b62\u7b56<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u6bce\u65e5\u4f53\u91cd\u3092\u6e2c\u308b\u306e\u3067\u306f\u306a\u304f\u3001\u300c\u90312\u56de\u00d7\u540c\u6642\u523b\u300d\u306b\u8a18\u9332<\/li>\n\n\n\n<li>\u591c\u306e\u30b9\u30c8\u30ec\u30c3\u30c1\u3092\u7d99\u7d9a\u3057\u3066\u526f\u4ea4\u611f\u795e\u7d4c\u3092\u6574\u3048\u308b<\/li>\n\n\n\n<li>\u75b2\u308c\u305f\u65e5\u306f\u201c\u5ea7\u308a\u30de\u30fc\u30c1\u201d\u3067\u3082OK\u306b\u3059\u308b\u67d4\u8edf\u6027\u3092\u6301\u3064<\/li>\n<\/ul>\n\n\n\n<p>4\u9031\u9593\u3067\u898b\u305f\u76ee\u30fb\u6570\u5b57\u3068\u3082\u306b\u52b9\u679c\u304c\u51fa\u308c\u3070\u3001\u305d\u308c\u304c\u3042\u306a\u305f\u306e\u300c\u71c3\u713c\u4f53\u8cea\u300d\u3078\u306e\u30b9\u30a4\u30c3\u30c1\u30b5\u30a4\u30f3\u3002<br>\u3042\u3068\u306f\u3001\u305d\u306e\u30ea\u30ba\u30e0\u3092\u5d29\u3055\u305a\u306b<strong>1\u65e510\u301c15\u5206\u306e\u7fd2\u6163\u5316<\/strong>\u3078\u3064\u306a\u3052\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u81ea\u5b85\u3067\u5f37\u5ea6\u8abf\u6574\uff5c\u8e0f\u307f\u53f0\u6607\u964d\u30fb\u30cf\u30a4\u30cb\u30fc\u30fb\u30d0\u30fc\u30d4\u30fc\u30676\u21929METs\u3078<\/h2>\n\n\n\n<p>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3092\u7d9a\u3051\u3066\u308b\u306e\u306b\u7269\u8db3\u308a\u306a\u3044\u2026\u300d\u3068\u611f\u3058\u305f\u3089\u3001<br>\u305d\u308c\u306f<strong>\u4f53\u304c\u6163\u308c\u3066\u4ee3\u8b1d\u52b9\u7387\u304c\u4e0a\u304c\u3063\u3066\u3044\u308b\u30b5\u30a4\u30f3<\/strong>\u3067\u3059\u3002<br>\u3053\u306e\u30bf\u30a4\u30df\u30f3\u30b0\u3067\u300c\u5f37\u5ea6\u3092\u4e0a\u3052\u308b\u5de5\u592b\u300d\u3092\u53d6\u308a\u5165\u308c\u308b\u3053\u3068\u3067\u3001\u3055\u3089\u306b\u8102\u80aa\u71c3\u713c\u52b9\u679c\u3092\u9ad8\u3081\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u5f37\u5ea6\u306e\u6307\u6a19\u3068\u306a\u308b\u306e\u304c<strong>METs\uff08\u904b\u52d5\u5f37\u5ea6\uff09<\/strong>\u3002<br>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u306f6\u301c7METs\u524d\u5f8c\u3067\u3059\u304c\u3001\u8e0f\u307f\u53f0\u6607\u964d\u3084\u30d0\u30fc\u30d4\u30fc\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3053\u3068\u3067<strong>8\u301c9METs\u30af\u30e9\u30b9<\/strong>\u306b\u5f15\u304d\u4e0a\u3052\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u7a2e\u76ee<\/th><th>METs<\/th><th>10\u5206\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\uff0860kg\u306e\u5834\u5408\uff09<\/th><\/tr><\/thead><tbody><tr><td>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0<\/td><td>6.5<\/td><td>\u7d0465kcal<\/td><\/tr><tr><td>\u8e0f\u307f\u53f0\u6607\u964d\uff0820cm\uff09<\/td><td>7.5<\/td><td>\u7d0475kcal<\/td><\/tr><tr><td>\u30cf\u30a4\u30cb\u30fc\uff08\u9ad8\u819d\u30b8\u30e7\u30b0\uff09<\/td><td>8.5<\/td><td>\u7d0485kcal<\/td><\/tr><tr><td>\u30d0\u30fc\u30d4\u30fc\uff08\u8efd\u5ea6\uff09<\/td><td>9.0<\/td><td>\u7d0495kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u30cf\u30a4\u30cb\u30fc30\u79d2\uff0b\u6b69\u884c30\u79d2\u00d710\u30bb\u30c3\u30c8\uff08\u5408\u8a0810\u5206\uff09\u306e\u9032\u3081\u65b9<\/h3>\n\n\n\n<p>\u30cf\u30a4\u30cb\u30fc\uff08High Knee\uff1a\u305d\u306e\u5834\u3067\u819d\u3092\u9ad8\u304f\u4e0a\u3052\u308b\u30b8\u30e7\u30b0\uff09\u306f\u3001<br><strong>\u8102\u80aa\u71c3\u713c\u3068\u4e0b\u534a\u8eab\u306e\u7b4b\u529b\u30a2\u30c3\u30d7\u3092\u540c\u6642\u306b\u72d9\u3048\u308b<\/strong>\u52b9\u7387\u7684\u306a\u30e1\u30cb\u30e5\u30fc\u3067\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u57fa\u672c\u306e\u3084\u308a\u65b9<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u819d\u3092\u8170\u306e\u9ad8\u3055\u307e\u3067\u4e0a\u3052\u308b\uff08\u8170\u3088\u308a\u4e0b\u3060\u3068\u52b9\u679c\u534a\u6e1b\uff09<\/li>\n\n\n\n<li>\u8155\u3092\u5927\u304d\u304f\u632f\u308b\u3053\u3068\u3067\u5fc3\u62cd\u3092\u5b89\u5b9a\u5316<\/li>\n\n\n\n<li>30\u79d2\u9593\u3001\u30c6\u30f3\u30dd\u826f\u304f\u7d9a\u3051\u308b\uff08\u30b1\u30a4\u30c7\u30f3\u30b9150\u301c160spm\uff09<\/li>\n\n\n\n<li>30\u79d2\u306e\u30b9\u30ed\u30fc\u30b8\u30e7\u30b0\u307e\u305f\u306f\u305d\u306e\u5834\u30a6\u30a9\u30fc\u30af\u3067\u547c\u5438\u3092\u6574\u3048\u308b<\/li>\n<\/ol>\n\n\n\n<p>\u3053\u308c\u3092<strong>10\u30bb\u30c3\u30c8\uff1d\u5408\u8a0810\u5206<\/strong>\u884c\u3046\u3060\u3051\u3067\u3001\u5fc3\u62cd\u6570\u306f120\u301c140bpm\u3092\u30ad\u30fc\u30d7\u3067\u304d\u307e\u3059\u3002<br>\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u3092\u5b89\u5b9a\u3057\u3066\u7dad\u6301\u3067\u304d\u308b\u305f\u3081\u3001<br>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3060\u3051\u3067\u306f\u5fc3\u62cd\u304c\u4e0a\u304c\u308a\u306b\u304f\u3044\u300d\u3068\u611f\u3058\u3066\u3044\u308b\u4eba\u306b\u6700\u9069\u3067\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u304a\u3059\u3059\u3081BGM\u30c6\u30f3\u30dd<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>140\u301c150BPM\u306e\u66f2\uff08\u4f8b\uff1aNiziU\u300cMake you happy\u300d\u3084YOASOBI\u300c\u30a2\u30a4\u30c9\u30eb\u300d\uff09<br>\u30ea\u30ba\u30e0\u306b\u5408\u308f\u305b\u308b\u3068\u3001\u30c6\u30f3\u30dd\u7dad\u6301\u304c\u81ea\u7136\u306b\u3067\u304d\u3066\u30d5\u30a9\u30fc\u30e0\u3082\u5b89\u5b9a\u3057\u307e\u3059\u3002<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u8e0f\u307f\u53f020cm\u306e\u4e0a\u3052\u4e0b\u3052\uff5c\u30b1\u30a4\u30c7\u30f3\u30b9120spm\u3067\u9759\u97f3\u30fb\u819d\u306b\u512a\u3057\u304f<\/h3>\n\n\n\n<p>\u30de\u30f3\u30b7\u30e7\u30f3\u3067\u3082\u9759\u304b\u306b\u8ca0\u8377\u3092\u304b\u3051\u305f\u3044\u5834\u5408\u306f\u3001<strong>\u8e0f\u307f\u53f0\u6607\u964d<\/strong>\u304c\u6700\u9069\u3067\u3059\u3002<br>\u9ad8\u305520cm\u7a0b\u5ea6\u306e\u30b9\u30c6\u30c3\u30d7\u53f0\uff08\u4f8b\uff1a\u30ea\u30fc\u30dc\u30c3\u30af \u30b9\u30c6\u30c3\u30d7\u53f0 RAP-101\uff09\u3092\u4f7f\u3048\u3070\u3001<br><strong>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\uff0b\u6709\u9178\u7d20\uff0b\u4e0b\u534a\u8eab\u30c8\u30ec<\/strong>\u306e\u30cf\u30a4\u30d6\u30ea\u30c3\u30c9\u52b9\u679c\u3092\u5f97\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u30dd\u30a4\u30f3\u30c8<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\u5206\u3042\u305f\u308a\u4e0a\u308a\u4e0b\u308a40\u301c50\u56de\u3092\u76ee\u5b89\uff08\u30b1\u30a4\u30c7\u30f3\u30b9120spm\uff09<\/li>\n\n\n\n<li>\u8db3\u88cf\u5168\u4f53\u3067\u8e0f\u307f\u8fbc\u3080\u3068\u819d\u3078\u306e\u885d\u6483\u304c\u6e1b\u308a\u3001\u9759\u97f3\u306b\u3082\u25ce<\/li>\n\n\n\n<li>10\u5206\u7d9a\u3051\u308c\u3070\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306f\u7d0480\u301c90kcal<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u5fdc\u7528\u30c6\u30af<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u53f0\u306e\u4e0a\u3067\u300c3\u6b69\u30b9\u30c6\u30c3\u30d7\uff0b\u30b9\u30af\u30ef\u30c3\u30c81\u56de\u300d\u3092\u5165\u308c\u308b<\/li>\n\n\n\n<li>\u30bf\u30a4\u30de\u30fc\u30a2\u30d7\u30ea\uff08Interval Timer\u306a\u3069\uff09\u30671\u5206\u3054\u3068\u306b\u30ea\u30ba\u30e0\u5909\u5316<\/li>\n<\/ul>\n\n\n\n<p>\u5730\u5473\u306b\u898b\u3048\u307e\u3059\u304c\u3001\u7d9a\u3051\u308b\u3068<strong>\u304a\u5c3b\u30fb\u592a\u3082\u3082\u30fb\u3075\u304f\u3089\u306f\u304e<\/strong>\u306e\u30e9\u30a4\u30f3\u304c\u660e\u78ba\u306b\u5909\u308f\u308a\u307e\u3059\u3002<br>\u7279\u306b\u5ea7\u308a\u6642\u9593\u306e\u9577\u3044\u30c7\u30b9\u30af\u30ef\u30fc\u30ab\u30fc\u306b\u306f\u3001\u811a\u306e\u3080\u304f\u307f\u6539\u5584\u306b\u3082\u304a\u3059\u3059\u3081\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>\u300c\u5f37\u5ea6\u8abf\u6574\uff1d\u30cf\u30fc\u30c9\u306b\u3059\u308b\u300d\u3067\u306f\u306a\u304f\u3001<br>**\u201c\u52b9\u7387\u3088\u304f\u71c3\u3084\u3059\u30ea\u30ba\u30e0\u3092\u4f5c\u308b\u201d**\u306e\u304c\u30dd\u30a4\u30f3\u30c8\u3002<br>\u5c11\u3057\u6c57\u3070\u3080\u304f\u3089\u3044\u306e\u8ca0\u8377\u3092\u4fdd\u3066\u308c\u3070\u3001\u904b\u52d5\u52b9\u679c\u306f\u78ba\u5b9f\u306b\u9ad8\u307e\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u8a08\u6e2c\u3068\u30a2\u30d7\u30ea\u6d3b\u7528\uff5cGarmin\u30fbApple Watch\u30fbGoogle Fit\u3067\u201c\u898b\u3048\u308b\u5316\u201d<\/h2>\n\n\n\n<p>\u300c\u306a\u3093\u3068\u306a\u304f\u3084\u3063\u3066\u308b\u3051\u3069\u3001\u672c\u5f53\u306b\u52b9\u679c\u3042\u308b\u306e\u304b\u306a\uff1f\u300d<br>\u2015\u2015\u305d\u3093\u306a\u7591\u554f\u3092\u89e3\u6d88\u3057\u3066\u304f\u308c\u308b\u306e\u304c\u3001**\u30b9\u30de\u30fc\u30c8\u30a6\u30a9\u30c3\u30c1\u3084\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u30a2\u30d7\u30ea\u306b\u3088\u308b\u201c\u898b\u3048\u308b\u5316\u201d**\u3067\u3059\u3002<br>\u4f53\u91cd\u5909\u5316\u3088\u308a\u3082\u5148\u306b\u3001**\u5fc3\u62cd\u6570\u30fb\u6b69\u6570\u30fbVO\u2082max\uff08\u6700\u5927\u9178\u7d20\u6442\u53d6\u91cf\uff09**\u306e\u6539\u5584\u304c\u73fe\u308c\u3084\u3059\u3044\u305f\u3081\u3001<br>\u30c7\u30fc\u30bf\u3092\u53d6\u308b\u3053\u3068\u3067\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u3092\u4fdd\u3061\u3084\u3059\u304f\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<p>Garmin\u3084Apple Watch\u3001Google Fit\u306a\u3069\u3092\u6d3b\u7528\u3059\u308c\u3070\u3001<br>\u300c\u3069\u306e\u304f\u3089\u3044\u306e\u5f37\u5ea6\u3067\u52d5\u3051\u3066\u3044\u308b\u304b\u300d\u300c\u4f55\u5206\u9593\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u306b\u5165\u3063\u3066\u3044\u308b\u304b\u300d\u304c\u4e00\u76ee\u3067\u308f\u304b\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u5fc3\u62cd\u30fb\u6b69\u6570\u30fbVO\u2082max\u306e\u898b\u65b9\u3068\u30a2\u30e9\u30fc\u30c8\u8a2d\u5b9a<\/h3>\n\n\n\n<p><strong>\u5fc3\u62cd\u6570\u7ba1\u7406<\/strong>\u306f\u3001\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u306e\u6210\u679c\u3092\u9ad8\u3081\u308b\u6700\u91cd\u8981\u30dd\u30a4\u30f3\u30c8\u3067\u3059\u3002<br>\u6700\u5927\u5fc3\u62cd\u306e60\u301c75\uff05\uff08\u6709\u9178\u7d20\u30be\u30fc\u30f3\uff09\u309210\u5206\u30ad\u30fc\u30d7\u3067\u304d\u308c\u3070\u3001\u8102\u80aa\u71c3\u713c\u52b9\u7387\u306f\u6700\u9069\u5316\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Garmin\u306e\u5834\u5408\uff08\u4f8b\uff1aForerunner 165\uff0fVenu 3\uff09<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u5fc3\u62cd\u30be\u30fc\u30f3\u306e\u8272\u8868\u793a\uff08\u7dd1\uff1a\u6709\u9178\u7d20\u30be\u30fc\u30f3\uff09\u3092\u78ba\u8a8d<\/li>\n\n\n\n<li>\u300c\u30a2\u30e9\u30fc\u30c8\u300d\u8a2d\u5b9a\u3067120bpm\u4ee5\u4e0a\u3092\u4fdd\u3064\u3088\u3046\u901a\u77e5\u53ef\u80fd<\/li>\n\n\n\n<li><strong>VO\u2082max\u6307\u6a19<\/strong>\u3092\u898b\u308b\u3068\u3001\u6301\u4e45\u529b\u306e\u4f38\u3073\u304c\u53ef\u8996\u5316\u3067\u304d\u308b<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Apple Watch\u306e\u5834\u5408\uff08Series 9\uff0fSE\u306a\u3069\uff09<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30ef\u30fc\u30af\u30a2\u30a6\u30c8\u30a2\u30d7\u30ea\u3067\u300c\u5c4b\u5185\u30e9\u30f3\u30cb\u30f3\u30b0\u300d\u30e2\u30fc\u30c9\u3092\u9078\u629e<\/li>\n\n\n\n<li>\u5e73\u5747\u5fc3\u62cd\u30fb\u30ab\u30ed\u30ea\u30fc\u6d88\u8cbb\u30fb\u904b\u52d5\u6642\u9593\u3092\u81ea\u52d5\u8a08\u6e2c<\/li>\n\n\n\n<li>\u300c\u30c8\u30ec\u30f3\u30c9\u300d\u6a5f\u80fd\u3067\u904e\u53bb30\u65e5\u3068\u306e\u6bd4\u8f03\u304c\u53ef\u80fd<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Google Fit\u306e\u5834\u5408\uff08Android\u30e6\u30fc\u30b6\u30fc\u5411\u3051\uff09<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u30b9\u30de\u30db\u5358\u4f53\u3067\u3082\u6b69\u6570\u3068\u30a2\u30af\u30c6\u30a3\u30d6\u6642\u9593\u3092\u8a18\u9332<\/li>\n\n\n\n<li>\u300c\u30cf\u30fc\u30c8\u30dd\u30a4\u30f3\u30c8\u300d\u3067\u904b\u52d5\u5f37\u5ea6\u3092\u30b9\u30b3\u30a2\u5316<\/li>\n\n\n\n<li>Fitbit\u30c7\u30d0\u30a4\u30b9\u9023\u643a\u3067\u3088\u308a\u6b63\u78ba\u306b<\/li>\n<\/ul>\n\n\n\n<p>\u3069\u306e\u30c7\u30d0\u30a4\u30b9\u3067\u3082\u5171\u901a\u3059\u308b\u306e\u306f\u3001**\u201c\u898b\u3048\u308b\u5316\uff1d\u7d99\u7d9a\u306e\u539f\u52d5\u529b\u201d**\u306b\u306a\u308b\u3053\u3068\u3002<br>1\u9031\u9593\u3054\u3068\u306e\u5e73\u5747\u5024\u304c\u53f3\u80a9\u4e0a\u304c\u308a\u306b\u306a\u3063\u3066\u3044\u308c\u3070\u3001\u305d\u308c\u304c\u6210\u679c\u306e\u8a3c\u62e0\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u7121\u6599\u30a2\u30d7\u30ea\u6d3b\u7528\uff5cNike Run Club\uff0f\u30ab\u30ed\u30df\u30eb\u3067\u8a18\u9332\u3068\u98df\u4e8b\u7ba1\u7406\u3092\u4e00\u5143\u5316<\/h3>\n\n\n\n<p>\u904b\u52d5\u3060\u3051\u3067\u306a\u304f\u3001<strong>\u98df\u4e8b\u30ed\u30b0\u3068\u306e\u9023\u643a<\/strong>\u3082\u30c0\u30a4\u30a8\u30c3\u30c8\u6210\u529f\u306e\u30ab\u30ae\u3067\u3059\u3002<br>\u7121\u6599\u3067\u4f7f\u3048\u308b\u4ee3\u8868\u7684\u30a2\u30d7\u30ea\u3092\u7d44\u307f\u5408\u308f\u305b\u308b\u3053\u3068\u3067\u3001\u624b\u9593\u3092\u304b\u3051\u305a\u306bPFC\u30d0\u30e9\u30f3\u30b9\u3068\u904b\u52d5\u91cf\u3092\u540c\u6642\u7ba1\u7406\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Nike Run Club\uff08\u901a\u79f0NRC\uff09<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3067\u3082\u300c\u5c4b\u5185\u30e9\u30f3\u300d\u30e2\u30fc\u30c9\u3067\u8a08\u6e2c\u53ef\u80fd<\/li>\n\n\n\n<li>\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u3068\u5fc3\u62cd\u6570\u3092\u81ea\u52d5\u8a18\u9332<\/li>\n\n\n\n<li>\u201c7\u65e5\u9593\u30c1\u30e3\u30ec\u30f3\u30b8\u201d\u6a5f\u80fd\u3067\u7d99\u7d9a\u7387\u30a2\u30c3\u30d7<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u30ab\u30ed\u30df\u30eb<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u98df\u4e8b\u3092\u64ae\u5f71 or \u30c6\u30ad\u30b9\u30c8\u5165\u529b\u3067\u81ea\u52d5\u30ab\u30ed\u30ea\u30fc\u7b97\u51fa<\/li>\n\n\n\n<li>\u30bf\u30f3\u30d1\u30af\u8cea\u30fb\u8102\u8cea\u30fb\u7cd6\u8cea\u3092\u30b0\u30e9\u30d5\u3067\u53ef\u8996\u5316<\/li>\n\n\n\n<li>\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u3068\u306e\u30d0\u30e9\u30f3\u30b9\u8868\u793a\u304c\u4fbf\u5229<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u305d\u306e\u4ed6\u304a\u3059\u3059\u3081\u7d44\u307f\u5408\u308f\u305b<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>MyFitnessPal<\/strong>\uff1a\u6d77\u5916\u3067\u3082\u4eba\u6c17\u306e\u7dcf\u5408\u6804\u990a\u7ba1\u7406\u30a2\u30d7\u30ea<\/li>\n\n\n\n<li><strong>Fitbit\u30a2\u30d7\u30ea<\/strong>\uff1aGarmin\u30fbApple\u4ee5\u5916\u306e\u30e6\u30fc\u30b6\u30fc\u306b\u3082\u25ce<\/li>\n\n\n\n<li>**\u30b9\u30de\u30fc\u30c8\u4f53\u7d44\u6210\u8a08\uff08\u4f8b\uff1aRENPHO ES-CS20M\uff09**\u3092\u9023\u643a\u3059\u308c\u3070\u3001\u8102\u80aa\u7387\u30fb\u7b4b\u8089\u91cf\u3082\u81ea\u52d5\u540c\u671f<\/li>\n<\/ul>\n\n\n\n<p>\u3053\u308c\u3089\u3092\u4f7f\u3048\u3070\u3001\u300c\u3069\u306e\u304f\u3089\u3044\u52d5\u3044\u305f\u304b\u300d\u300c\u4f55\u3092\u98df\u3079\u305f\u304b\u300d\u304c\u4e00\u76ee\u3067\u308f\u304b\u308a\u307e\u3059\u3002<br><strong>\u201c\u6570\u5b57\u3067\u898b\u3048\u308b\u3068\u884c\u52d5\u304c\u5909\u308f\u308b\u201d<\/strong>\u2015\u2015\u3053\u308c\u3053\u305d\u3001\u75e9\u305b\u305f\u4eba\u304c\u5171\u901a\u3057\u3066\u884c\u3063\u3066\u3044\u308b\u7fd2\u6163\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30b1\u30fc\u30b9\u30b9\u30bf\u30c7\u30a3\uff5c40\u4ee3\u30fb\u5728\u5b85\u30ef\u30fc\u30ab\u30fc\u306e\u300c\u75e9\u305b\u305f\uff0f\u75e9\u305b\u306a\u3044\u300d3\u4f8b\u6bd4\u8f03<\/h2>\n\n\n\n<p>\u5b9f\u969b\u306b\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u300d\u30922\u301c4\u9031\u9593\u7d9a\u3051\u305f\u4eba\u306e\u4e2d\u306b\u306f\u3001<br><strong>\u5287\u7684\u306b\u5909\u308f\u3063\u305f\u4eba<\/strong>\u3068\u3001<strong>\u307b\u3068\u3093\u3069\u5909\u5316\u304c\u306a\u304b\u3063\u305f\u4eba<\/strong>\u304c\u3044\u307e\u3059\u3002<br>\u3053\u3053\u3067\u306f\u300140\u4ee3\u30fb\u5728\u5b85\u30ef\u30fc\u30ab\u30fc\u3092\u4e2d\u5fc3\u306b\u3001\u30ea\u30a2\u30eb\u306a3\u30d1\u30bf\u30fc\u30f3\u3092\u6bd4\u8f03\u3057\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">65kg\u219263.8kg\uff0830\u65e5\uff09\uff5c\u6210\u529f\u8981\u56e0\u3092\u5206\u89e3\uff08\u983b\u5ea6\u30fb\u5f37\u5ea6\u30fb\u98df\u4e8b\uff09<\/h3>\n\n\n\n<p><strong>\u30d7\u30ed\u30d5\u30a3\u30fc\u30eb\uff1a<\/strong> 43\u6b73\u30fb\u5973\u6027\u30fb\u5728\u5b85\u30ef\u30fc\u30af\u4e2d\u5fc3\uff08\u6b69\u65703,500\u301c4,000\u6b69\/\u65e5\uff09<br><strong>\u5b9f\u65bd\u5185\u5bb9\uff1a<\/strong> \u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b010\u5206\u00d72\u56de\uff0f\u65e5\uff0b\u8e0f\u307f\u53f0\u6607\u964d10\u5206\u00d7\u90313<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u6210\u679c<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f53\u91cd\uff1a\u22121.2kg<\/li>\n\n\n\n<li>\u30a6\u30a8\u30b9\u30c8\uff1a\u22122.3cm<\/li>\n\n\n\n<li>\u3080\u304f\u307f\u8efd\u6e1b\u30fb\u59ff\u52e2\u6539\u5584\u304c\u660e\u78ba<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u6210\u529f\u306e\u30dd\u30a4\u30f3\u30c8<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u671d\u30fb\u591c2\u56de\u306e10\u5206\u30eb\u30fc\u30c6\u30a3\u30f3\u3067<strong>\u4ee3\u8b1d\u30ea\u30ba\u30e0\u3092\u56fa\u5b9a<\/strong><\/li>\n\n\n\n<li>\u98df\u5f8c60\u5206\u306e\u904b\u52d5\u3067<strong>\u8840\u7cd6\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u304c\u5b89\u5b9a<\/strong><\/li>\n\n\n\n<li>1\u65e5\u3042\u305f\u308a\u6442\u53d6\u30ab\u30ed\u30ea\u30fc\u3092<strong>\u57fa\u790e\u4ee3\u8b1d\uff0b200kcal\u4ee5\u5185<\/strong>\u306b\u30ad\u30fc\u30d7<\/li>\n<\/ul>\n\n\n\n<p>\u3055\u3089\u306b\u3001Garmin Forerunner 165\u3067\u5fc3\u62cd\u3092\u7ba1\u7406\u3057\u3001<br><strong>\u6709\u9178\u7d20\u30be\u30fc\u30f3\uff08120\u301c135bpm\uff09\u3092\u7dad\u6301\u3067\u304d\u305f\u65e5\u6570\u304c23\u65e5<\/strong>\u3002<br>\u3053\u306e\u5b89\u5b9a\u611f\u304c\u8102\u80aa\u71c3\u713c\u52b9\u7387\u3092\u9ad8\u3081\u30011\u304b\u6708\u3067\u6570\u5b57\u306b\u76f4\u7d50\u3057\u307e\u3057\u305f\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">58kg\u00b10\uff0814\u65e5\uff09\uff5c\u505c\u6ede\u306e\u539f\u56e0\u30c1\u30a7\u30c3\u30af\u30ea\u30b9\u30c8\u3068\u6253\u958b\u7b56<\/h3>\n\n\n\n<p><strong>\u30d7\u30ed\u30d5\u30a3\u30fc\u30eb\uff1a<\/strong> 46\u6b73\u30fb\u7537\u6027\u30fb\u5728\u5b85\u52e4\u52d9\uff08\u904b\u52d5\u521d\u5fc3\u8005\uff09<br><strong>\u5b9f\u65bd\u5185\u5bb9\uff1a<\/strong> \u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b010\u5206\u00d7\u90313\u3001\u591c\u306e\u307f<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u72b6\u6cc1<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f53\u91cd\uff1a\u5909\u5316\u306a\u3057\uff08\u00b10kg\uff09<\/li>\n\n\n\n<li>\u898b\u305f\u76ee\uff1a\u5909\u5316\u5c11\u306a\u3044<\/li>\n\n\n\n<li>\u3080\u304f\u307f\u30fb\u4f53\u529b\u6539\u5584\u306f\u5c11\u3057\u5b9f\u611f\u3042\u308a<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u505c\u6ede\u306e\u4e3b\u306a\u539f\u56e0<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u5f37\u5ea6\u4e0d\u8db3<\/strong>\uff1a\u5fc3\u62cd\u304c100bpm\u524d\u5f8c\u3067\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u306b\u5c4a\u304b\u305a<\/li>\n\n\n\n<li><strong>\u983b\u5ea6\u4e0d\u8db3<\/strong>\uff1a\u90313\u3067\u306f\u4ee3\u8b1d\u304c\u4e0a\u304c\u308a\u304d\u3089\u306a\u3044<\/li>\n\n\n\n<li><strong>\u98df\u4e8b\u30aa\u30fc\u30d0\u30fc<\/strong>\uff1a\u591c\u306b\u9593\u98df\uff08\u304a\u83d3\u5b50\u30fb\u30a2\u30eb\u30b3\u30fc\u30eb\uff09\u3042\u308a<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">\u6253\u958b\u7b56<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10\u5206\u00d7\u90315\u3078\u30b7\u30d5\u30c8\uff0b\u663c\u306b\u30821\u56de\u8ffd\u52a0<\/li>\n\n\n\n<li>\u98df\u5f8c90\u5206\u4ee5\u5185\u306b\u30b8\u30e7\u30b0\u3092\u5165\u308c\u3066\u8840\u7cd6\u5024\u306e\u6025\u4e0a\u6607\u3092\u6291\u3048\u308b<\/li>\n\n\n\n<li>\u591c\u306f\u9593\u98df\u306e\u4ee3\u308f\u308a\u306b<strong>\u30ae\u30ea\u30b7\u30e3\u30e8\u30fc\u30b0\u30eb\u30c8100g\uff0b\u30d7\u30ed\u30c6\u30a4\u30f320g<\/strong>\u306b\u5909\u66f4<\/li>\n<\/ul>\n\n\n\n<p>\u7d50\u679c\u3001\u7fcc2\u9031\u9593\u3067\u22120.8kg\u9054\u6210\u3002<br>**\u300c\u983b\u5ea6\u300d\u3068\u300c\u5fc3\u62cd\u30be\u30fc\u30f3\u300d**\u3092\u610f\u8b58\u3059\u308b\u3060\u3051\u3067\u3001\u505c\u6ede\u304b\u3089\u4e00\u6c17\u306b\u5909\u308f\u308a\u307e\u3057\u305f\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">62kg\u219261.2kg\uff0821\u65e5\uff09\uff5c\u8efd\u3044\u904b\u52d5\uff0b\u751f\u6d3b\u6539\u5584\u3067\u81ea\u7136\u306b\u843d\u3061\u305f\u4f8b<\/h3>\n\n\n\n<p><strong>\u30d7\u30ed\u30d5\u30a3\u30fc\u30eb\uff1a<\/strong> 41\u6b73\u30fb\u5973\u6027\u30fb\u4e3b\u5a66\uff08\u5728\u5b85\u30ef\u30fc\u30af\uff0b\u5bb6\u4e8b\uff09<br><strong>\u5b9f\u65bd\u5185\u5bb9\uff1a<\/strong> \u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b010\u5206\u00d7\u671d\u6669\uff0b\u6383\u9664\u30fb\u6599\u7406\u30fb\u8cb7\u3044\u7269\u3067\u6d3b\u52d5\u91cfUP<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u6210\u679c<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u4f53\u91cd\uff1a\u22120.8kg<\/li>\n\n\n\n<li>\u30a6\u30a8\u30b9\u30c8\uff1a\u22121.5cm<\/li>\n\n\n\n<li>\u3075\u304f\u3089\u306f\u304e\u306e\u5f35\u308a\u30fb\u51b7\u3048\u6539\u5584<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u6210\u529f\u306e\u30dd\u30a4\u30f3\u30c8<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u5bb6\u4e8b\u3092\u300cNEAT\uff08\u751f\u6d3b\u6d3b\u52d5\uff09\u300d\u3068\u3057\u3066\u6d3b\u7528<\/li>\n\n\n\n<li>\u7740\u5727\u30bd\u30c3\u30af\u30b9\uff0b\u591c\u30b9\u30c8\u30ec\u30c3\u30c1\u3067<strong>\u3080\u304f\u307f\u3092\u4e88\u9632<\/strong><\/li>\n\n\n\n<li>\u70ad\u6c34\u5316\u7269\u3092\u591c\u3060\u30511\/2\u306b\u6e1b\u3089\u3057\u3001<strong>\u7a7a\u8179\u30b9\u30c8\u30ec\u30b9\u3092\u6700\u5c0f\u5316<\/strong><\/li>\n<\/ul>\n\n\n\n<p>\u4f53\u91cd\u306e\u6e1b\u5c11\u306f\u3086\u308b\u3084\u304b\u3067\u3082\u3001<strong>\u898b\u305f\u76ee\u306e\u5909\u5316\u3068\u811a\u306e\u8efd\u3055<\/strong>\u3067\u6e80\u8db3\u5ea6\u306f\u9ad8\u3081\u3002<br>\u300c\u304d\u3064\u3044\u904b\u52d5\u304c\u82e6\u624b\u3067\u3082\u3001\u201c\u65e5\u5e38\uff0b10\u5206\u201d\u3067\u5909\u308f\u308c\u308b\u300d\u597d\u4f8b\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>\u3053\u306e3\u4f8b\u306b\u5171\u901a\u3057\u3066\u8a00\u3048\u308b\u306e\u306f\u3001<br><strong>\u300c\u3084\u308b\u6642\u9593\u300d\u300c\u5fc3\u62cd\u30be\u30fc\u30f3\u300d\u300c\u98df\u4e8b\u91cf\u300d\u306e3\u3064\u304c\u63c3\u3048\u3070\u3001\u7d50\u679c\u306f\u307b\u307c\u78ba\u5b9f\u306b\u51fa\u308b\u3068\u3044\u3046\u3053\u3068\u3002<br>\u300c\u75e9\u305b\u306a\u3044\u300d\u306e\u591a\u304f\u306f\u201c\u52aa\u529b\u4e0d\u8db3\u201d\u3067\u306f\u306a\u304f\u3001\u201c\u65b9\u5411\u6027\u306e\u30ba\u30ec\u201d\u3067\u3059\u3002<br>\u307e\u305a\u306f1\u65e510\u5206\u00d7\u90315\u56de\uff0b\u98df\u4e8b\u2212200kcal<\/strong>\u3092\u610f\u8b58\u3057\u3066\u30012\u9031\u9593\u7d99\u7d9a\u3057\u3066\u307f\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u3088\u304f\u3042\u308b\u7591\u554f\uff5c\u6bce\u65e5\u3084\u308b\uff1f\u819d\u306f\u5927\u4e08\u592b\uff1f\u30de\u30f3\u30b7\u30e7\u30f3\u306e\u9a12\u97f3\u5bfe\u7b56\u306f\uff1f<\/h2>\n\n\n\n<p>\u300c\u6bce\u65e5\u3084\u3063\u3066\u3082\u3044\u3044\uff1f\u300d\u300c\u819d\u304c\u75db\u304f\u306a\u3089\u306a\u3044\uff1f\u300d\u300c\u4e0b\u306e\u968e\u306b\u97ff\u304b\u306a\u3044\uff1f\u300d<br>\u2015\u2015\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3092\u59cb\u3081\u305f\u4eba\u304c\u5fc5\u305a\u6c17\u306b\u306a\u308b3\u5927\u30dd\u30a4\u30f3\u30c8\u3067\u3059\u3002<br>\u3053\u3053\u3067\u306f\u3001<strong>\u5b89\u5168\u6027\u30fb\u7d99\u7d9a\u6027\u30fb\u74b0\u5883\u5bfe\u7b56<\/strong>\u306e\u89b3\u70b9\u304b\u3089\u3001\u3088\u304f\u3042\u308b\u7591\u554f\u3092\u307e\u3068\u3081\u3066\u89e3\u8aac\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u819d\u75db\u5bfe\u7b56\uff5c\u539a\u5e95\u30b7\u30e5\u30fc\u30ba\u30fb\u9759\u97f3\u30de\u30c3\u30c8\u30fb\u30d5\u30a9\u30a2\u30d5\u30c3\u30c8\u5bc4\u308a\u306e\u7740\u5730<\/h3>\n\n\n\n<p>\u819d\u3078\u306e\u8ca0\u62c5\u306f\u3001\u30d5\u30a9\u30fc\u30e0\u3068\u7740\u5730\u3067\u5927\u304d\u304f\u5909\u308f\u308a\u307e\u3059\u3002<br>\u7279\u306b\u30d5\u30ed\u30fc\u30ea\u30f3\u30b0\u3084\u786c\u3044\u5e8a\u3067\u305d\u306e\u307e\u307e\u884c\u3046\u3068\u3001<strong>\u885d\u6483\u304c\u76f4\u306b\u95a2\u7bc0\u306b\u4f1d\u308f\u308b<\/strong>\u305f\u3081\u6ce8\u610f\u304c\u5fc5\u8981\u3067\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u5bfe\u7b56\u2460\uff1a\u539a\u5e95 or \u30af\u30c3\u30b7\u30e7\u30f3\u6027\u91cd\u8996\u306e\u30b7\u30e5\u30fc\u30ba\u3092\u5c65\u304f<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u304a\u3059\u3059\u3081\u30e2\u30c7\u30eb\uff1a<\/strong>\n<ul class=\"wp-block-list\">\n<li>Nike \u30ea\u30a2\u30af\u30c8 \u30a4\u30f3\u30d5\u30a3\u30cb\u30c6\u30a33<\/li>\n\n\n\n<li>Asics GEL-CONTEND 8<\/li>\n\n\n\n<li>Hoka Clifton 9\uff08\u30db\u30ab \u30af\u30ea\u30d5\u30c8\u30f39\uff09<br>\u3053\u308c\u3089\u306f<strong>\u30af\u30c3\u30b7\u30e7\u30f3\u6027\u304c\u9ad8\u304f\u819d\u306e\u885d\u6483\u3092\u5438\u53ce<\/strong>\u3057\u3066\u304f\u308c\u307e\u3059\u3002<br>\u88f8\u8db3\u3084\u30b9\u30ea\u30c3\u30d1\u3067\u306f\u7d76\u5bfe\u306bNG\u3067\u3059\u3002<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">\u5bfe\u7b56\u2461\uff1a\u9759\u97f3\u30de\u30c3\u30c8\u3092\u6577\u304f<\/h4>\n\n\n\n<p>\u30b8\u30e7\u30a4\u30f3\u30c8\u30de\u30c3\u30c8\u3084\u30e8\u30ac\u30de\u30c3\u30c8\u3092\u5e8a\u306b\u6577\u304f\u3060\u3051\u3067\u3001<br><strong>\u885d\u6483\u5438\u53ce\uff0b\u9a12\u97f3\u9632\u6b62\uff0b\u5e8a\u50b7\u9632\u6b62<\/strong>\u306e\u4e09\u62cd\u5b50\u304c\u305d\u308d\u3044\u307e\u3059\u3002<br>\u7279\u306b\u304a\u3059\u3059\u3081\u306f\u3001**\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30de\u30c3\u30c8\uff08\u539a\u305510mm\u524d\u5f8c\uff09**\u30bf\u30a4\u30d7\u3002<br>\u4f8b\uff1a\u300c\u30ea\u30fc\u30dc\u30c3\u30af \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u30de\u30c3\u30c8 RAYG-11017\u300d\u306a\u3069\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u5bfe\u7b56\u2462\uff1a\u30d5\u30a9\u30a2\u30d5\u30c3\u30c8\u5bc4\u308a\u3067\u7740\u5730\u3059\u308b<\/h4>\n\n\n\n<p>\u304b\u304b\u3068\u7740\u5730\u3067\u306f\u306a\u304f\u3001<strong>\u3064\u307e\u5148\u301c\u4e2d\u8db3\u90e8\u3067\u30bd\u30d5\u30c8\u306b\u7740\u5730<\/strong>\u3059\u308b\u306e\u304c\u30dd\u30a4\u30f3\u30c8\u3002<br>\u819d\u3078\u306e\u885d\u6483\u3092\u9003\u304c\u3057\u3064\u3064\u3001\u3075\u304f\u3089\u306f\u304e\u3068\u592a\u3082\u3082\u3092\u30d0\u30e9\u30f3\u30b9\u3088\u304f\u4f7f\u3048\u307e\u3059\u3002<br>\u521d\u5fc3\u8005\u306f\u300c\u30ea\u30ba\u30e0\u3088\u304f\u8efd\u304f\u8df3\u306d\u308b\u300d\u30a4\u30e1\u30fc\u30b8\u3067OK\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u30de\u30f3\u30b7\u30e7\u30f3OK\u306e\u9759\u97f3\u30e1\u30cb\u30e5\u30fc\uff5c\u30ab\u30fc\u30d5\u30ec\u30a4\u30ba\uff0b\u30b9\u30ed\u30fc\u30b8\u30e7\u30b0\u306e\u7d44\u307f\u65b9<\/h3>\n\n\n\n<p>\u300c\u4e0b\u306e\u968e\u306b\u97ff\u304d\u305d\u3046\u2026\u300d\u3068\u3044\u3046\u4e0d\u5b89\u304c\u3042\u308b\u4eba\u306f\u3001<strong>\u8df3\u306d\u306a\u3044\u30e1\u30cb\u30e5\u30fc<\/strong>\u306b\u5909\u66f4\u3059\u308c\u3070\u89e3\u6c7a\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u9759\u97f3\u304a\u3059\u3059\u3081\u30e1\u30cb\u30e5\u30fc\uff0810\u5206\uff09<\/h4>\n\n\n\n<ol class=\"wp-block-list\">\n<li>\u30ab\u30fc\u30d5\u30ec\u30a4\u30ba\uff08\u304b\u304b\u3068\u4e0a\u3052\uff0930\u56de \u00d7 2\u30bb\u30c3\u30c8<\/li>\n\n\n\n<li>\u305d\u306e\u5834\u30b9\u30ed\u30fc\u30b8\u30e7\u30b0\uff08\u8db3\u3092\u5e8a\u304b\u30892\u301c3cm\u3060\u3051\u4e0a\u3052\u308b\uff093\u5206<\/li>\n\n\n\n<li>\u30b9\u30c6\u30c3\u30d7\uff0b\u30b9\u30c8\u30ec\u30c3\u30c1\uff08\u592a\u3082\u3082\u4e0a\u305220\u56de\uff0b\u5c48\u4f38\uff092\u30bb\u30c3\u30c8<\/li>\n\n\n\n<li>\u6700\u5f8c\u306b\u547c\u5438\u6574\u3048\u306a\u304c\u3089\u8efd\u304f\u305d\u306e\u5834\u30a6\u30a9\u30fc\u30af1\u5206<\/li>\n<\/ol>\n\n\n\n<p>\u3053\u306e\u6d41\u308c\u306a\u3089\u3001<strong>\u9a12\u97f3\u30bc\u30ed\u3067\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u306b\u3057\u3063\u304b\u308a\u5165\u308c\u307e\u3059\u3002<\/strong><br>\u5fc3\u62cd\u6570\u306f110\u301c125bpm\u524d\u5f8c\u3092\u30ad\u30fc\u30d7\u3067\u304d\u3001\u5341\u5206\u306a\u904b\u52d5\u52b9\u679c\u3092\u5f97\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<p>\u307e\u305f\u3001<strong>\u591c\u9593\uff0821\u6642\u4ee5\u964d\uff09\u306b\u884c\u3046\u5834\u5408<\/strong>\u306f\u3001<br>\u30fb\u30de\u30c3\u30c8\u30922\u91cd\u306b\u6577\u304f<br>\u30fb\u30b9\u30ed\u30fc\u30c6\u30f3\u30dd\u3067\u7740\u5730\u3092\u610f\u8b58\u3059\u308b<br>\u30fb\u97f3\u697d\u3067\u306f\u306a\u304f\u30ea\u30ba\u30e0\u30bf\u30a4\u30de\u30fc\u3092\u4f7f\u7528\u3059\u308b<br>\u2015\u2015\u3068\u3044\u3063\u305f\u5de5\u592b\u3067\u30c8\u30e9\u30d6\u30eb\u3092\u9632\u3052\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u306f\u3001<strong>\u6b63\u3057\u3044\u59ff\u52e2\u3068\u74b0\u5883\u3065\u304f\u308a\u3055\u3048\u3067\u304d\u308c\u3070\u5b89\u5168\u3067\u9759\u304b\u306a\u904b\u52d5<\/strong>\u3067\u3059\u3002<br>\u819d\u3084\u9a12\u97f3\u306b\u6c17\u3092\u914d\u308a\u306a\u304c\u3089\u3001<strong>\u201c\u7d9a\u3051\u3089\u308c\u308b\u5f62\u201d\u3092\u63a2\u3059\u3053\u3068\u304c\u6210\u529f\u306e\u30ab\u30ae<\/strong>\u306b\u306a\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u4ed6\u904b\u52d5\u3068\u306e\u6bd4\u8f03\uff5c\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u30fb\u8e0f\u307f\u53f0\u6607\u964d\u30fb\u30ed\u30fc\u30d7\u30b8\u30e3\u30f3\u30d7\u3068\u306e\u9055\u3044<\/h2>\n\n\n\n<p>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3063\u3066\u3001\u4ed6\u306e\u904b\u52d5\u3068\u3069\u3046\u9055\u3046\u306e\uff1f\u300d\u3068\u3044\u3046\u7591\u554f\u3092\u6301\u3064\u4eba\u3082\u591a\u3044\u3067\u3059\u3088\u306d\u3002<br>\u7d50\u8ad6\u304b\u3089\u8a00\u3046\u3068\u3001<strong>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u306f\u201c\u8102\u80aa\u71c3\u713c\u52b9\u7387\u201d\u3068\u201c\u7d99\u7d9a\u3057\u3084\u3059\u3055\u201d\u306e\u30d0\u30e9\u30f3\u30b9\u304c\u629c\u7fa4<\/strong>\u3002<br>\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0\u3088\u308a\u5f37\u5ea6\u304c\u9ad8\u304f\u3001\u30b8\u30e3\u30f3\u30d7\u7cfb\u3088\u308a\u5b89\u5168\u3067\u3001\u5728\u5b85\u3067\u3082\u3067\u304d\u308b\u4e07\u80fd\u30e1\u30cb\u30e5\u30fc\u3067\u3059\u3002<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u904b\u52d5\u7a2e\u76ee<\/th><th>\u5f37\u5ea6(METs)<\/th><th>\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc(60kg\/10\u5206)<\/th><th>\u9a12\u97f3<\/th><th>\u819d\u8ca0\u62c5<\/th><th>\u7279\u5fb4<\/th><\/tr><\/thead><tbody><tr><td>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0<\/td><td>6.5<\/td><td>\u7d0465kcal<\/td><td>\u25b3<\/td><td>\u25ce<\/td><td>\u81ea\u5b85OK\u30fb\u6709\u9178\u7d20\u52b9\u679c\u9ad8\u3081<\/td><\/tr><tr><td>\u30a6\u30a9\u30fc\u30ad\u30f3\u30b0(\u901f\u6b69)<\/td><td>5.0<\/td><td>\u7d0450kcal<\/td><td>\u25ce<\/td><td>\u25ce<\/td><td>\u8ca0\u8377\u306f\u8efd\u3044\u304c\u5916\u51fa\u5fc5\u8981<\/td><\/tr><tr><td>\u8e0f\u307f\u53f0\u6607\u964d<\/td><td>7.5<\/td><td>\u7d0475kcal<\/td><td>\u25b3<\/td><td>\u25ef<\/td><td>\u4e0b\u534a\u8eab\u5f37\u5316\u306b\u512a\u308c\u308b<\/td><\/tr><tr><td>\u30ed\u30fc\u30d7\u30b8\u30e3\u30f3\u30d7(\u7e04\u8df3\u3073)<\/td><td>10.0<\/td><td>\u7d04100kcal<\/td><td>\u00d7<\/td><td>\u25b3<\/td><td>\u9ad8\u5f37\u5ea6\u30fb\u77ed\u6642\u9593\u3067\u52b9\u304f\u304c\u7d99\u7d9a\u56f0\u96e3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3064\u307e\u308a\u3001<strong>\u201c\u7d9a\u3051\u3089\u308c\u308b\u904b\u52d5\u201d\u3068\u3057\u3066\u306e\u6700\u9069\u89e3<\/strong>\u304c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3002<br>\u5834\u6240\u3092\u9078\u3070\u305a\u3001\u308f\u305a\u304b10\u5206\u3067\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u306b\u5165\u308c\u308b\u3053\u3068\u304c\u6700\u5927\u306e\u5f37\u307f\u3067\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">10\u5206HIIT\uff08\u30bf\u30d0\u30bf\u5f0f\uff09\u3068\u306e\u4f7f\u3044\u5206\u3051\uff5c\u6709\u9178\u7d20\u3068\u7121\u9178\u7d20\u306e\u4f4f\u307f\u5206\u3051<\/h3>\n\n\n\n<p>\u6700\u8fd1\u4eba\u6c17\u306e\u300c\u30bf\u30d0\u30bf\u5f0fHIIT\u300d\u3082\u9b45\u529b\u7684\u3067\u3059\u304c\u3001\u76ee\u7684\u304c\u7570\u306a\u308a\u307e\u3059\u3002<br>HIIT\u306f<strong>\u5fc3\u80ba\u6a5f\u80fd\u5411\u4e0a\u30fb\u7b4b\u529b\u523a\u6fc0\u30fb\u30a2\u30d5\u30bf\u30fc\u30d0\u30fc\u30f3\u52b9\u679c<\/strong>\u304c\u5f97\u3089\u308c\u308b\u53cd\u9762\u3001<br>\u521d\u5fc3\u8005\u3084\u95a2\u7bc0\u306b\u4e0d\u5b89\u304c\u3042\u308b\u4eba\u306b\u306f\u8ca0\u62c5\u304c\u5927\u304d\u3044\u3067\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0<\/strong>\uff1a\u8102\u80aa\u71c3\u713c\u30fb\u8840\u6d41\u6539\u5584\u30fb\u30ea\u30e9\u30c3\u30af\u30b9\u52b9\u679c<\/li>\n\n\n\n<li><strong>\u30bf\u30d0\u30bf\u5f0fHIIT<\/strong>\uff1a\u77ac\u767a\u529b\u30fb\u4ee3\u8b1d\u30a2\u30c3\u30d7\u30fb\u7b4b\u6301\u4e45\u529b<\/li>\n<\/ul>\n\n\n\n<p>\u304a\u3059\u3059\u3081\u306f\u3001<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u5e73\u65e5\u306f\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\uff0810\u301c15\u5206\u00d7\u90315\uff09<\/li>\n\n\n\n<li>\u9031\u672b\u306b\u8efd\u3044HIIT\uff084\u5206\u00d71\u301c2\u30bb\u30c3\u30c8\uff09<\/li>\n<\/ul>\n\n\n\n<p>\u3053\u306e\u7d44\u307f\u5408\u308f\u305b\u3067\u3001<strong>\u6709\u9178\u7d20\u3068\u7121\u9178\u7d20\u306e\u4e21\u65b9\u306e\u30e1\u30ea\u30c3\u30c8<\/strong>\u3092\u5f97\u3089\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u76ee\u7684\u5225\u306e\u6700\u9069\u89e3\uff5c\u6e1b\u91cf\u671f\uff0f\u5f15\u304d\u7de0\u3081\u671f\uff0f\u7dad\u6301\u671f\u306e\u7d44\u307f\u5408\u308f\u305b<\/h3>\n\n\n\n<p>\u904b\u52d5\u306e\u201c\u6700\u9069\u89e3\u201d\u306f\u3001\u30c0\u30a4\u30a8\u30c3\u30c8\u306e\u30d5\u30a7\u30fc\u30ba\u306b\u3088\u3063\u3066\u5909\u308f\u308a\u307e\u3059\u3002<br>\u76ee\u7684\u5225\u306b\u7d44\u307f\u5408\u308f\u305b\u3092\u5909\u3048\u308b\u3053\u3068\u3067\u3001\u7121\u7406\u306a\u304f\u7d50\u679c\u3092\u51fa\u305b\u307e\u3059\u3002<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u76ee\u7684<\/th><th>\u30e1\u30a4\u30f3\u904b\u52d5<\/th><th>\u88dc\u52a9\u904b\u52d5<\/th><th>\u98df\u4e8b\u306e\u30dd\u30a4\u30f3\u30c8<\/th><\/tr><\/thead><tbody><tr><td>\u6e1b\u91cf\u671f<\/td><td>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b010\u5206\u00d72\uff0f\u65e5<\/td><td>\u8e0f\u307f\u53f0\u6607\u964d<\/td><td>\u2212200\u301c300kcal\u8d64\u5b57\u3092\u7dad\u6301<\/td><\/tr><tr><td>\u5f15\u304d\u7de0\u3081\u671f<\/td><td>\u30cf\u30a4\u30cb\u30fc\u30fb\u8efdHIIT<\/td><td>\u305d\u306e\u5834\u30b8\u30e7\u30b0\uff0b\u30b9\u30c8\u30ec\u30c3\u30c1<\/td><td>\u30bf\u30f3\u30d1\u30af\u8cea1.2\u301c1.5g\/kg\u3067\u4ee3\u8b1d\u7dad\u6301<\/td><\/tr><tr><td>\u7dad\u6301\u671f<\/td><td>\u305d\u306e\u5834\u30b8\u30e7\u30b0\uff0b\u30a6\u30a9\u30fc\u30af<\/td><td>\u30b9\u30af\u30ef\u30c3\u30c85\u5206<\/td><td>\u7dcf\u6442\u53d6\u30ab\u30ed\u30ea\u30fc\uff1d\u6d88\u8cbb\u30ab\u30ed\u30ea\u30fc\u306b\u8abf\u6574<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>\u75e9\u305b\u308b\u2192\u7de0\u3081\u308b\u2192\u7dad\u6301\u3059\u308b<\/strong>\u306e\u30b5\u30a4\u30af\u30eb\u3092\u7406\u89e3\u3059\u308c\u3070\u3001\u505c\u6ede\u3084\u30ea\u30d0\u30a6\u30f3\u30c9\u3092\u9632\u3052\u307e\u3059\u3002<br>\u76ee\u7684\u3092\u6c7a\u3081\u3066\u300c\u3069\u3093\u306a\u904b\u52d5\u3092\u3001\u3069\u306e\u304f\u3089\u3044\u3084\u308b\u304b\u300d\u3092\u660e\u78ba\u306b\u3059\u308b\u306e\u304c\u6210\u529f\u306e\u8fd1\u9053\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u76ee\u6a19\u8a2d\u5b9a\u3068\u7fd2\u6163\u5316\uff5cSMART\u76ee\u6a19\u30fb\u9031\u9593KPI\u30fb\u30ea\u30de\u30a4\u30f3\u30c0\u30fc\u8853<\/h2>\n\n\n\n<p>\u300c\u6700\u521d\u306e2\u9031\u9593\u306f\u9811\u5f35\u308c\u305f\u3051\u3069\u3001\u305d\u3053\u304b\u3089\u7d9a\u304b\u306a\u3044\u2026\u300d<br>\u591a\u304f\u306e\u4eba\u304c\u3053\u3053\u3067\u632b\u6298\u3057\u307e\u3059\u3002<br>\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3092\u201c\u30c0\u30a4\u30a8\u30c3\u30c8\u7fd2\u6163\u201d\u3068\u3057\u3066\u6839\u3065\u304b\u305b\u308b\u306b\u306f\u3001**\u300c\u66d6\u6627\u306a\u76ee\u6a19\u300d\u3067\u306f\u306a\u304f\u300c\u6e2c\u308c\u308b\u76ee\u6a19\u300d**\u3092\u6301\u3064\u3053\u3068\u304c\u5927\u5207\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u304a\u3059\u3059\u3081\u306f\u3001\u30d3\u30b8\u30cd\u30b9\u3067\u3082\u4f7f\u308f\u308c\u308b<strong>SMART\u76ee\u6a19<\/strong>\u3092\u4f7f\u3046\u65b9\u6cd5\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S\uff08Specific\uff09\u5177\u4f53\u7684<\/strong>\uff1a10\u5206\u00d7\u90315\u65e5<\/li>\n\n\n\n<li><strong>M\uff08Measurable\uff09\u6e2c\u5b9a\u53ef\u80fd<\/strong>\uff1a\u5fc3\u62cd120\u301c130bpm\u3092\u30ad\u30fc\u30d7<\/li>\n\n\n\n<li><strong>A\uff08Achievable\uff09\u9054\u6210\u53ef\u80fd<\/strong>\uff1a1\u56de10\u5206\u3067\u5b8c\u7d50<\/li>\n\n\n\n<li><strong>R\uff08Relevant\uff09\u76ee\u7684\u306b\u6cbf\u3046<\/strong>\uff1a\u8102\u80aa\u71c3\u713c\u30fb\u59ff\u52e2\u6539\u5584<\/li>\n\n\n\n<li><strong>T\uff08Time-bound\uff09\u671f\u9650\u8a2d\u5b9a<\/strong>\uff1a2\u9031\u9593\u3067\u30a6\u30a8\u30b9\u30c8\u22121cm<\/li>\n<\/ul>\n\n\n\n<p>\u6570\u5b57\u3067\u53ef\u8996\u5316\u3067\u304d\u308b\u76ee\u6a19\u3092\u7acb\u3066\u308b\u3068\u3001\u7d50\u679c\u304c\u201c\u66d6\u6627\u306a\u81ea\u5df1\u6e80\u8db3\u201d\u3067\u7d42\u308f\u308a\u307e\u305b\u3093\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">KPI\u4f8b\uff5c\u5b9f\u65bd5\u56de\/\u9031\u30fb\u5408\u8a0860\u5206\u30fb\u6b69\u6570\uff0b2,000\u30fb\u9593\u98df\u2212150kcal<\/h3>\n\n\n\n<p>\u300c\u7d99\u7d9a\u3067\u304d\u308b\u4eba\u300d\u306f\u3001<strong>\u884c\u52d5\u3092KPI\uff08\u884c\u52d5\u6307\u6a19\uff09\u306b\u843d\u3068\u3057\u8fbc\u3093\u3067\u3044\u308b\u4eba<\/strong>\u3067\u3059\u3002<br>\u4f53\u91cd\u3084\u4f53\u8102\u80aa\u306f\u201c\u7d50\u679cKPI\u201d\u3001\u6bce\u65e5\u306e\u884c\u52d5\u306f\u201c\u30d7\u30ed\u30bb\u30b9KPI\u201d\u3002<br>\u30d7\u30ed\u30bb\u30b9\u3092\u7ba1\u7406\u3059\u308b\u3053\u3068\u3067\u3001\u7d50\u679c\u306f\u81ea\u7136\u306b\u3064\u3044\u3066\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u304a\u3059\u3059\u3081\u306e\u9031\u9593KPI<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u6307\u6a19<\/th><th>\u76ee\u6a19\u5024<\/th><th>\u6e2c\u5b9a\u65b9\u6cd5<\/th><\/tr><\/thead><tbody><tr><td>\u5b9f\u65bd\u56de\u6570<\/td><td>\u90315\u56de\u4ee5\u4e0a<\/td><td>\u30b9\u30de\u30fc\u30c8\u30a6\u30a9\u30c3\u30c1 or \u30e1\u30e2<\/td><\/tr><tr><td>\u5408\u8a08\u904b\u52d5\u6642\u9593<\/td><td>60\u5206\u4ee5\u4e0a<\/td><td>Google Fit\uff0fGarmin Connect<\/td><\/tr><tr><td>\u6b69\u6570<\/td><td>\u901a\u5e38\uff0b2,000\u6b69<\/td><td>\u30b9\u30de\u30db\u6b69\u6570\u8a08<\/td><\/tr><tr><td>\u98df\u4e8b\u8abf\u6574<\/td><td>\u9593\u98df\u2212150kcal<\/td><td>\u30ab\u30ed\u30df\u30eb\u306a\u3069\u306e\u30a2\u30d7\u30ea<\/td><\/tr><tr><td>\u7761\u7720<\/td><td>\u5e73\u57476.5\u6642\u9593\u4ee5\u4e0a<\/td><td>\u6642\u8a08\u30a2\u30d7\u30ea or Fitbit<\/td><\/tr><tr><td>\u6c34\u5206\u88dc\u7d66<\/td><td>1\u65e52L<\/td><td>\u30da\u30c3\u30c8\u30dc\u30c8\u30eb2\u672c\u3067\u53ef\u8996\u5316<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u3053\u306eKPI\u3092\u53ef\u8996\u5316\u3059\u308b\u3060\u3051\u3067\u3001\u7d9a\u3051\u3084\u3059\u3055\u304c3\u500d\u4ee5\u4e0a\u5909\u308f\u308a\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u4f53\u91cd\u4ee5\u5916\u306eKPI\uff5c\u30a6\u30a8\u30b9\u30c8\u30fb\u4e0b\u817f\u5468\u5f84\u30fb\u5b89\u9759\u6642\u5fc3\u62cd\u306e\u7ba1\u7406\u30c6\u30f3\u30d7\u30ec<\/h3>\n\n\n\n<p>\u300c\u4f53\u91cd\u304c\u6e1b\u3089\u306a\u3044\uff1d\u5931\u6557\u300d\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<br>\u8102\u80aa\u304c\u843d\u3061\u3066\u3082\u7b4b\u8089\u3084\u6c34\u5206\u30d0\u30e9\u30f3\u30b9\u306e\u5909\u52d5\u3067\u3001\u6570\u5b57\u306f\u4e00\u6642\u7684\u306b\u52d5\u304b\u306a\u3044\u3053\u3068\u3082\u3002<br>\u3060\u304b\u3089\u3053\u305d\u3001<strong>\u4f53\u91cd\u4ee5\u5916\u306e\u5909\u5316\u3092\u6e2c\u308b\u6307\u6a19<\/strong>\u3092\u53d6\u308a\u5165\u308c\u307e\u3057\u3087\u3046\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u6e2c\u5b9a\u30c6\u30f3\u30d7\u30ec\u30fc\u30c8<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u9805\u76ee<\/th><th>\u6e2c\u5b9a\u983b\u5ea6<\/th><th>\u76ee\u5b89\u5909\u5316<\/th><th>\u6e2c\u5b9a\u65b9\u6cd5<\/th><\/tr><\/thead><tbody><tr><td>\u30a6\u30a8\u30b9\u30c8<\/td><td>\u90312\u56de<\/td><td>\u22121\u301c2cm\uff0f\u6708<\/td><td>\u7acb\u4f4d\u3067\u30e1\u30b8\u30e3\u30fc\u6e2c\u5b9a<\/td><\/tr><tr><td>\u4e0b\u817f\u5468\u5f84<\/td><td>\u90311\u56de<\/td><td>\u22120.5\u301c1cm\uff0f\u6708<\/td><td>\u3075\u304f\u3089\u306f\u304e\u306e\u6700\u3082\u592a\u3044\u90e8\u5206<\/td><\/tr><tr><td>\u5b89\u9759\u6642\u5fc3\u62cd\u6570<\/td><td>\u6bce\u671d<\/td><td>\u22125bpm\u4ee5\u5185<\/td><td>\u30b9\u30de\u30fc\u30c8\u30a6\u30a9\u30c3\u30c1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Garmin\u3084Apple Watch\u3092\u4f7f\u3048\u3070\u3001<strong>\u5b89\u9759\u6642\u5fc3\u62cd\u306e\u4e0b\u964d\uff1d\u4f53\u529b\u5411\u4e0a\u306e\u30b5\u30a4\u30f3<\/strong>\u304c\u4e00\u76ee\u3067\u78ba\u8a8d\u3067\u304d\u307e\u3059\u3002<br>\u3053\u306e\u30c7\u30fc\u30bf\u3092\u898b\u306a\u304c\u3089\u3001\u300c\u6628\u65e5\u3088\u308a\u3044\u3044\u6570\u5b57\u300d\u3092\u7a4d\u307f\u91cd\u306d\u3066\u3044\u304f\u3068\u3001\u81ea\u7136\u3068\u7fd2\u6163\u304c\u5b8c\u6210\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u30ea\u30de\u30a4\u30f3\u30c0\u30fc\u8853<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Google\u30ab\u30ec\u30f3\u30c0\u30fc\u3067\u300c10\u5206\u30b8\u30e7\u30b0\u300d\u3092\u6bce\u65e5\u56fa\u5b9a<\/li>\n\n\n\n<li>\u300c\u671d\u8d77\u304d\u305f\u30891\u56de\u300d\u300c\u663c\u98df\u5f8c1\u56de\u300d\u300c\u591c\u98a8\u5442\u524d1\u56de\u300d\u306e3\u30d1\u30bf\u30fc\u30f3\u3092\u30eb\u30fc\u30d7\u767b\u9332<\/li>\n\n\n\n<li>\u5b9f\u65bd\u5f8c\u306b\u2705\u30c1\u30a7\u30c3\u30af\u3092\u3064\u3051\u3066\u201c\u81ea\u5df1\u5831\u916c\u201d\u3092\u611f\u3058\u308b<\/li>\n<\/ul>\n\n\n\n<p>\u7fd2\u6163\u5316\u306e\u30b3\u30c4\u306f\u3001<strong>\u5b8c\u74a7\u3088\u308a\u7d99\u7d9a<\/strong>\u3002<br>\u300c\u30b5\u30dc\u3063\u305f\u65e5\u304c\u3042\u3063\u3066\u3082\u3001\u7fcc\u65e5\u306b\u623b\u308b\u300d\u306e\u304c\u771f\u306e\u6210\u529f\u30d1\u30bf\u30fc\u30f3\u3067\u3059\u3002<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u30c1\u30a7\u30c3\u30af\u30ea\u30b9\u30c8\uff5c\u4eca\u65e5\u304b\u3089\u300c\u75e9\u305b\u305f\u300d\u5074\u306b\u56de\u308b\u305f\u3081\u306e10\u9805\u76ee<\/h2>\n\n\n\n<p>\u300c\u3044\u308d\u3044\u308d\u8a66\u3057\u305f\u3051\u3069\u75e9\u305b\u306a\u3044\u2026\u300d\u3068\u3044\u3046\u4eba\u3082\u3001<br>\u5b9f\u306f\u201c\u3084\u308b\u3079\u304d10\u9805\u76ee\u201d\u306e\u3046\u3061\u3001<strong>1\u301c2\u500b\u629c\u3051\u3066\u3044\u308b\u3060\u3051<\/strong>\u3068\u3044\u3046\u30b1\u30fc\u30b9\u304c\u307b\u3068\u3093\u3069\u3067\u3059\u3002<br>\u3053\u3053\u3067\u306f\u3001\u4eca\u65e5\u304b\u3089\u5373\u5b9f\u8df5\u3067\u304d\u308b\u30c1\u30a7\u30c3\u30af\u30ea\u30b9\u30c8\u3092\u7d39\u4ecb\u3057\u307e\u3059\u3002<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u75e9\u305b\u305f\u4eba\u304c\u5171\u901a\u3057\u3066\u3067\u304d\u3066\u3044\u308b10\u9805\u76ee<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u90315\u56de\u4ee5\u4e0a\u306e\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3092\u7d99\u7d9a<\/strong>\u3057\u3066\u3044\u308b<\/li>\n\n\n\n<li><strong>1\u56de\u3042\u305f\u308a10\u301c15\u5206<\/strong>\u3092\u76ee\u5b89\u306b\u3001\u5fc3\u62cd120\u301c135bpm\u3092\u7dad\u6301<\/li>\n\n\n\n<li><strong>\u98df\u5f8c60\u301c90\u5206\u5f8c<\/strong>\u306b\u904b\u52d5\u3057\u3066\u8840\u7cd6\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u3092\u5b89\u5b9a<\/li>\n\n\n\n<li>**\u30d7\u30ed\u30c6\u30a4\u30f3\uff081\u65e520\u301c40g\uff09**\u3067\u7b4b\u8089\u306e\u5206\u89e3\u3092\u9632\u3044\u3067\u3044\u308b<\/li>\n\n\n\n<li><strong>\u5869\u52062.3g\u4ee5\u4e0b\u30fb\u6c34\u52062L\u4ee5\u4e0a<\/strong>\u3092\u610f\u8b58\u3057\u3066\u3080\u304f\u307f\u3092\u6291\u5236<\/li>\n\n\n\n<li><strong>\u539a\u5e95 or \u30af\u30c3\u30b7\u30e7\u30f3\u6027\u30b7\u30e5\u30fc\u30ba<\/strong>\u3067\u819d\u3092\u5b88\u308a\u306a\u304c\u3089\u7d99\u7d9a<\/li>\n\n\n\n<li><strong>Garmin\u3084Google Fit\u3067\u5fc3\u62cd\u30fb\u6d88\u8cbb\u3092\u201c\u898b\u3048\u308b\u5316\u201d<\/strong><\/li>\n\n\n\n<li><strong>\u98df\u4e8b\u2212200\u301c300kcal\uff0f\u65e5<\/strong>\u3092\u7dad\u6301\u3057\u201c\u8efd\u3044\u8d64\u5b57\u201d\u3092\u7d99\u7d9a<\/li>\n\n\n\n<li><strong>\u591c\u30b9\u30c8\u30ec\u30c3\u30c1 or \u305d\u306e\u5834\u30a6\u30a9\u30fc\u30af5\u5206<\/strong>\u3067\u7fcc\u671d\u306e\u4ee3\u8b1d\u3092\u4e0a\u3052\u3066\u3044\u308b<\/li>\n\n\n\n<li><strong>\u300c\u3067\u304d\u306a\u304b\u3063\u305f\u65e5\u300d\u3082\u30ea\u30bb\u30c3\u30c8\u305b\u305a\u6b21\u306e\u65e5\u306b\u623b\u308b<\/strong><\/li>\n<\/ol>\n\n\n\n<p>\u3053\u306e10\u9805\u76ee\u3092\u3059\u3079\u3066\u610f\u8b58\u3067\u304d\u308c\u3070\u3001<strong>2\u9031\u9593\u4ee5\u5185\u306b\u4f53\u306e\u8efd\u3055\u30fb\u30a6\u30a8\u30b9\u30c8\u5909\u5316<\/strong>\u304c\u51fa\u59cb\u3081\u307e\u3059\u3002<br>\u4e00\u5ea6\u30ea\u30ba\u30e0\u306b\u4e57\u308c\u3070\u3001\u201c\u7d9a\u3051\u308b\u306e\u304c\u5f53\u305f\u308a\u524d\u201d\u3068\u3044\u3046\u5fc3\u7406\u306b\u5909\u308f\u3063\u3066\u3044\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Before\u2192After\u64ae\u5f71\u30c6\u30f3\u30d7\u30ec\uff08\u6b63\u9762\uff0f\u5074\u9762\uff0f\u80cc\u9762\u306e3\u679a\uff09<\/h3>\n\n\n\n<p>\u6210\u679c\u3092\u53ef\u8996\u5316\u3059\u308b\u306b\u306f\u3001<strong>\u5199\u771f\u306b\u3088\u308b\u30d3\u30d5\u30a9\u30fc\u30a2\u30d5\u30bf\u30fc<\/strong>\u304c\u6700\u3082\u52b9\u679c\u7684\u3067\u3059\u3002<br>\u4ee5\u4e0b\u306e\u6761\u4ef6\u3067\u64ae\u308b\u3068\u3001\u7d30\u90e8\u306e\u5909\u5316\u304c\u306f\u3063\u304d\u308a\u6bd4\u8f03\u3067\u304d\u307e\u3059\u3002<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u64ae\u5f71\u6642\u9593\u5e2f<\/strong>\uff1a\u6bce\u56de\u540c\u3058\uff08\u671d\u8d77\u304d\u3066\u30c8\u30a4\u30ec\u5f8c\u304c\u30d9\u30b9\u30c8\uff09<\/li>\n\n\n\n<li><strong>\u670d\u88c5<\/strong>\uff1a\u540c\u3058\u30a6\u30a7\u30a2 or \u8584\u624b\u306eT\u30b7\u30e3\u30c4\uff0b\u77ed\u30d1\u30f3<\/li>\n\n\n\n<li><strong>\u64ae\u5f71\u89d2\u5ea6<\/strong>\uff1a\u6b63\u9762\u30fb\u5074\u9762\u30fb\u80cc\u9762\u306e3\u65b9\u5411\u3092\u56fa\u5b9a<\/li>\n\n\n\n<li><strong>\u7167\u660e<\/strong>\uff1a\u3067\u304d\u308c\u3070\u81ea\u7136\u5149 or \u540c\u3058\u5ba4\u5185\u7167\u660e<\/li>\n\n\n\n<li><strong>\u4fdd\u5b58\u540d<\/strong>\uff1a\u300c2025-10-01_before\u300d\u300c2025-10-15_after\u300d\u306a\u3069\u65e5\u4ed8\u7ba1\u7406<\/li>\n<\/ul>\n\n\n\n<p>\u4f53\u91cd\u3084\u6570\u5024\u3088\u308a\u3082\u3001\u5199\u771f\u3067\u898b\u3048\u308b<strong>\u59ff\u52e2\u30fb\u811a\u306e\u30e9\u30a4\u30f3\u30fb\u8179\u90e8\u306e\u30b9\u30c3\u30ad\u30ea\u611f<\/strong>\u304c\u30e2\u30c1\u30d9\u30fc\u30b7\u30e7\u30f3\u3092\u652f\u3048\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">\u4f53\u8abf\u4e0d\u826f\u65e5\u306e\u4ee3\u66ff\u6848\uff5c\u5ea7\u4f4d\u30de\u30fc\u30c1\u30fb\u8db3\u30d1\u30ab\u30fb\u30b9\u30c8\u30ec\u30c3\u30c110\u5206<\/h3>\n\n\n\n<p>\u300c\u4eca\u65e5\u306f\u3069\u3046\u3057\u3066\u3082\u52d5\u3051\u306a\u3044\u2026\u300d\u305d\u3093\u306a\u65e5\u304c\u3042\u3063\u3066\u3082OK\u3067\u3059\u3002<br>\u5b8c\u5168\u306b\u30b5\u30dc\u308b\u3088\u308a\u3082\u3001**\u201c\u8efd\u304f\u52d5\u304f\u201d**\u3092\u9078\u3076\u3053\u3068\u304c\u7d99\u7d9a\u306e\u30b3\u30c4\u3002<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u4ee3\u66ff\u30e1\u30cb\u30e5\u30fc\uff08\u5408\u8a0810\u5206\uff09<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u5ea7\u4f4d\u30de\u30fc\u30c1<\/strong>\uff08\u6905\u5b50\u306b\u5ea7\u3063\u3066\u8db3\u8e0f\u307f3\u5206\uff09<\/li>\n\n\n\n<li><strong>\u8db3\u30d1\u30ab\u904b\u52d5<\/strong>\uff08\u5185\u3082\u3082\u523a\u6fc0\uff0b\u30ea\u30f3\u30d1\u6d41\u30573\u5206\uff09<\/li>\n\n\n\n<li><strong>\u30b9\u30c8\u30ec\u30c3\u30c1 or \u547c\u5438\u6cd5<\/strong>\uff08\u6df1\u547c\u5438\uff0b\u80a9\u56de\u3057\uff0b\u524d\u5c484\u5206\uff09<\/li>\n<\/ul>\n\n\n\n<p>\u3053\u308c\u3060\u3051\u3067\u3082\u8840\u6d41\u304c\u56de\u308a\u3001<strong>\u4ee3\u8b1d\u30c0\u30a6\u30f3\u3092\u9632\u3050<\/strong>\u3053\u3068\u304c\u3067\u304d\u307e\u3059\u3002<br>\u201c\u30bc\u30ed\u306e\u65e5\u3092\u4f5c\u3089\u306a\u3044\u201d\u3053\u3068\u3067\u30011\u304b\u6708\u5f8c\u306e\u7d50\u679c\u306b\u78ba\u5b9f\u306a\u5dee\u304c\u751f\u307e\u308c\u307e\u3059\u3002<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u307e\u3068\u3081\uff5c\u300c10\u5206\u00d7\u90315\uff0b\u98df\u4e8b\u2212200kcal\u300d\u3067\u201c\u75e9\u305b\u305f\u201d\u3092\u518d\u73fe\u3059\u308b\u65b9\u6cd5<\/h2>\n\n\n\n<p>\u300c\u305d\u306e\u5834\u30b8\u30e7\u30ae\u30f3\u30b0\u3067\u75e9\u305b\u305f\u300d\u3068\u8a00\u3048\u308b\u4eba\u306f\u3001\u7279\u5225\u306a\u4eba\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002<br>\u5f7c\u3089\u306f\u305f\u3060\u3001<strong>\u77ed\u6642\u9593\u3067\u3082\u7d9a\u3051\u3084\u3059\u3044\u4ed5\u7d44\u307f\u3092\u4f5c\u3063\u305f\u4eba<\/strong>\u3067\u3059\u3002<\/p>\n\n\n\n<p>\u672c\u8a18\u4e8b\u306e\u7d50\u8ad6\u3092\u3082\u3046\u4e00\u5ea6\u6574\u7406\u3059\u308b\u3068\u2015\u2015<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>10\u5206\u00d7\u90315\u56de<\/strong>\uff1a\u3053\u308c\u304c\u201c\u75e9\u305b\u308b\u6700\u4f4e\u9650\u30e9\u30a4\u30f3\u201d<\/li>\n\n\n\n<li><strong>\u98df\u4e8b\u2212200\u301c300kcal\uff0f\u65e5<\/strong>\uff1a\u6211\u6162\u3067\u306f\u306a\u304f\u201c\u6574\u3048\u308b\u201d\u610f\u8b58<\/li>\n\n\n\n<li><strong>\u5fc3\u62cd120\u301c135bpm\u3092\u7dad\u6301<\/strong>\uff1a\u8102\u80aa\u71c3\u713c\u30be\u30fc\u30f3\u3092\u30ad\u30fc\u30d7<\/li>\n\n\n\n<li><strong>\u98df\u5f8c60\u301c90\u5206\u306e\u30bf\u30a4\u30df\u30f3\u30b0<\/strong>\uff1a\u8840\u7cd6\u30b3\u30f3\u30c8\u30ed\u30fc\u30eb\u306b\u3082\u6709\u52b9<\/li>\n\n\n\n<li><strong>Garmin\u30fbApple Watch\u3067\u898b\u3048\u308b\u5316<\/strong>\uff1a\u6570\u5024\u304c\u7d9a\u304f\u52d5\u6a5f\u306b\u306a\u308b<\/li>\n\n\n\n<li><strong>\u30ea\u30bb\u30c3\u30c8\u601d\u8003\u3088\u308a\u300c\u7fcc\u65e5\u304b\u3089\u518d\u958b\u300d<\/strong>\uff1a\u7d99\u7d9a\u3053\u305d\u6700\u5f37\u306e\u7fd2\u6163<\/li>\n<\/ul>\n\n\n\n<p>\u300c\u77ed\u304f\u3001\u9759\u304b\u306b\u3001\u7d9a\u3051\u308b\u300d\u2015\u2015\u3053\u308c\u3053\u305d\u5728\u5b85\u30d5\u30a3\u30c3\u30c8\u30cd\u30b9\u6642\u4ee3\u306e\u6700\u9069\u89e3\u3067\u3059\u3002<br>\u904b\u52d5\u3092\u201c\u9811\u5f35\u308b\u3053\u3068\u201d\u304b\u3089\u201c\u7fd2\u6163\u306b\u3059\u308b\u3053\u3068\u201d\u3078\u5909\u3048\u308b\u3060\u3051\u3067\u3001<br>\u3042\u306a\u305f\u30822\u9031\u9593\u5f8c\u306b\u306f\u300c\u75e9\u305b\u305f\u300d\u3068\u5b9f\u611f\u3067\u304d\u308b\u306f\u305a\u3067\u3059\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u5728\u5b85\u30ef\u30fc\u30af\u3084\u904b\u52d5\u4e0d\u8db3\u3067\u300c\u6700\u8fd1\u3001\u4f53\u304c\u91cd\u304f\u306a\u3063\u305f\u2026\u300d\u3068\u611f\u3058\u3066\u3044\u307e\u305b\u3093\u304b\uff1fSNS\u3067\u306f\u300c\u305d\u306e\u5834 \u30b8\u30e7\u30ae\u30f3\u30b0\u3067\u75e9\u305b\u305f\uff01\u300d\u3068\u3044\u3046\u58f0\u3082\u591a\u3044\u4e00\u65b9\u3067\u3001\u300c\u6bce\u65e5\u3084\u3063\u3066\u3082\u75e9\u305b\u306a\u3044\u2026\u300d\u3068\u3044\u3046\u610f\u898b\u3082\u3042\u308a\u3001\u4f55\u304c\u6b63\u3057\u3044\u306e\u304b\u5206\u304b\u3089\u306a\u3044 &#8230; <\/p>\n","protected":false},"author":1,"featured_media":104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[32,30,46,15,88,65,61,17],"class_list":["post-101","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-forerunner-165","tag-garmin","tag-gps","tag-15","tag-88","tag-65","tag-61","tag-17"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ 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