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Причина в том, что вы поднимаете вес тела вертикально, а горизонтального переноса, где помогает инерция, почти нет. Расплата — держать такой темп дольше минуты почти невозможно.",[20,21,22,23],"Темп подъёма: любое замедление сразу возвращает вас к 6–9 MET обычной лестницы.","Доля спуска: он тратит вдвое меньше и усредняет цифру за тренировку.","Число этажей за подход: длинные серии быстро закисляют мышцы бедра.","Масса тела и утяжелители: прибавка прямо пропорциональна поднимаемому весу.",[25,26,27,28],"Работайте интервалами: подъём бегом, спуск пешком, отдых внизу — так безопаснее для коленей.","Не бегайте вниз: расход мал, а риск травмы и нагрузка на колени высокие.","Пять-восемь подъёмов на 5–9 этажей уже составляют полноценную тренировку.","Держитесь ближе к перилам и смотрите под ноги: на скорости легко зацепить ступень.",[],{"male":31,"female":36},{"sex":32,"weight_kg":33,"height_cm":34,"age":35},"male",90,180,30,{"sex":37,"weight_kg":38,"height_cm":39,"age":35},"female",60,166,[41,49,59,64],{"key":42,"label":43,"met":9,"met_source":44,"is_estimate":45,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":47,"kcal_hour_female":48},"vverh","Бег вверх",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,1175,829,{"key":50,"label":51,"met":52,"met_source":53,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":56,"child_url":14,"kcal_hour_male":57,"kcal_hour_female":58},"intervaly","Интервалы: вверх бегом, вниз шагом",9,{"kind":54,"category":14,"desc":14,"note":55,"based_on":13,"url":14},"estimate","Цикл «подъём бегом плюс спуск шагом» в Compendium отдельной строкой не описан: усредняем 15 MET подъёма и 3,5 MET спуска.","Среднее по кругу с учётом спокойного спуска",705,497,{"key":60,"label":61,"met":9,"met_source":62,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":63,"child_url":14,"kcal_hour_male":47,"kcal_hour_female":48},"cherez-stupenku","Через ступеньку",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"Шаг длиннее, работа ягодичных выше, расход сопоставим",{"key":65,"label":66,"met":67,"met_source":68,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":70,"kcal_hour_female":71},"s-otyagoscheniem","С жилетом-утяжелителем",16,{"kind":54,"category":14,"desc":14,"note":69,"based_on":13,"url":14},"Подъём с дополнительным весом в Compendium не выделен: добавляем к бегу по лестнице поправку на массу груза.",1253,884,{"durations":73,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":74},[9,35,38],[75,94,113,122],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":76,"female":85},[77,80,83],{"minutes":9,"gross":78,"net":79,"km":14,"steps":14,"reps":14},294,274,{"minutes":35,"gross":81,"net":82,"km":14,"steps":14,"reps":14},588,548,{"minutes":38,"gross":47,"net":84,"km":14,"steps":14,"reps":14},1097,[86,89,92],{"minutes":9,"gross":87,"net":88,"km":14,"steps":14,"reps":14},207,193,{"minutes":35,"gross":90,"net":91,"km":14,"steps":14,"reps":14},415,387,{"minutes":38,"gross":48,"net":93,"km":14,"steps":14,"reps":14},774,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":95,"female":104},[96,99,102],{"minutes":9,"gross":97,"net":98,"km":14,"steps":14,"reps":14},176,157,{"minutes":35,"gross":100,"net":101,"km":14,"steps":14,"reps":14},353,313,{"minutes":38,"gross":57,"net":103,"km":14,"steps":14,"reps":14},627,[105,108,111],{"minutes":9,"gross":106,"net":107,"km":14,"steps":14,"reps":14},124,111,{"minutes":35,"gross":109,"net":110,"km":14,"steps":14,"reps":14},249,221,{"minutes":38,"gross":58,"net":112,"km":14,"steps":14,"reps":14},442,{"variant":60,"label":61,"met":9,"speed_kmh":14,"male":114,"female":118},[115,116,117],{"minutes":9,"gross":78,"net":79,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":81,"net":82,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":47,"net":84,"km":14,"steps":14,"reps":14},[119,120,121],{"minutes":9,"gross":87,"net":88,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":90,"net":91,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":48,"net":93,"km":14,"steps":14,"reps":14},{"variant":65,"label":66,"met":67,"speed_kmh":14,"male":123,"female":127},[124,125,126],{"minutes":9,"gross":101,"net":78,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":103,"net":81,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":70,"net":47,"km":14,"steps":14,"reps":14},[128,129,130],{"minutes":9,"gross":110,"net":87,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":112,"net":90,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":71,"net":48,"km":14,"steps":14,"reps":14},[132,135,138,141,144],{"q":133,"a":134},"Сколько калорий сжигают 10 минут бега по лестнице?","Чистого подъёма — около 220 ккал у мужчины 90 кг и 145 ккал у женщины 60 кг. С учётом спусков цифра будет примерно вдвое ниже.",{"q":136,"a":137},"Это опаснее обычного бега?","Риск выше на спуске и при усталости, когда легко оступиться. Подъём же мягче для суставов, чем бег по асфальту.",{"q":139,"a":140},"Можно ли так тренироваться при лишнем весе?","Начинать лучше с быстрой ходьбы вверх: она даёт 9 MET и не создаёт ударной нагрузки. К бегу переходят позже.",{"q":142,"a":143},"Сколько подъёмов нужно для эффекта?","Для кардиоэффекта достаточно 15–20 минут интервалов дважды в неделю. Больше даст усталость, а не результат.",{"q":145,"a":146},"Как построить тренировку из подъёмов?","Рабочая схема для начинающих: пять-восемь подъёмов на пять этажей, спуск пешком как отдых, между сериями две-три минуты. Это укладывается в 20 минут и даёт нагрузку, сопоставимую с интервальной пробежкой. Прогрессировать лучше числом подъёмов, а не скоростью: техника на усталости портится быстро.",[148,156,164,168,176,180,188,196,204,208],{"slug":149,"name":150,"url":151,"met":152,"kcal_hour_male":153,"kcal_hour_female":154,"delta_pct":155,"is_estimate":45},"lestnica","Лестница и ступени","\u002Factivities\u002Flestnica",6.8,533,376,-55,{"slug":157,"name":158,"url":159,"met":160,"kcal_hour_male":161,"kcal_hour_female":162,"delta_pct":163,"is_estimate":45},"stairmaster","Лестничный тренажёр","\u002Factivities\u002Fstairmaster",9.3,729,514,-38,{"slug":165,"name":166,"url":167,"met":160,"kcal_hour_male":161,"kcal_hour_female":162,"delta_pct":163,"is_estimate":45},"beg","Бег","\u002Factivities\u002Fbeg",{"slug":169,"name":170,"url":171,"met":172,"kcal_hour_male":173,"kcal_hour_female":174,"delta_pct":175,"is_estimate":45},"batterflyay","Баттерфляй","\u002Factivities\u002Fbatterflyay",13.8,1081,763,-8,{"slug":177,"name":178,"url":179,"met":172,"kcal_hour_male":173,"kcal_hour_female":174,"delta_pct":175,"is_estimate":45},"konkobezhnyy","Конькобежный спорт","\u002Factivities\u002Fkonkobezhnyy",{"slug":181,"name":182,"url":183,"met":184,"kcal_hour_male":185,"kcal_hour_female":186,"delta_pct":187,"is_estimate":45},"gandbol","Гандбол","\u002Factivities\u002Fgandbol",12,940,663,-20,{"slug":189,"name":190,"url":191,"met":192,"kcal_hour_male":193,"kcal_hour_female":194,"delta_pct":195,"is_estimate":45},"dzyudo","Дзюдо","\u002Factivities\u002Fdzyudo",11.3,885,625,-25,{"slug":197,"name":198,"url":199,"met":200,"kcal_hour_male":201,"kcal_hour_female":202,"delta_pct":203,"is_estimate":45},"skakalka","Скакалка","\u002Factivities\u002Fskakalka",11,862,608,-27,{"slug":205,"name":206,"url":207,"met":200,"kcal_hour_male":201,"kcal_hour_female":202,"delta_pct":203,"is_estimate":45},"tabata","Табата","\u002Factivities\u002Ftabata",{"slug":209,"name":210,"url":211,"met":212,"kcal_hour_male":213,"kcal_hour_female":214,"delta_pct":215,"is_estimate":45},"karate","Карате","\u002Factivities\u002Fkarate",10.3,807,569,-31,[],[218,220,221],{"type":219,"title":150,"url":151},"activity",{"type":219,"title":158,"url":159},{"type":219,"title":166,"url":167},[223,224,225],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":54,"category":14,"desc":14,"note":55,"based_on":13,"url":14},{"kind":54,"category":14,"desc":14,"note":69,"based_on":13,"url":14},{"page_type":219,"point":14,"template":227,"blocks":231},{"kind":228,"title_tpl":229,"description_tpl":230,"h1_tpl":14,"og_image":14,"noindex":45},"default","[[name]]: сколько калорий сжигается — калькулятор и таблица","[[name]] — [[kcal_male]] ккал в час у мужчины 90 кг и [[kcal_female]] ккал у женщины 60 кг ([[met]] MET). Расчёт по видам активности, полу, росту, весу и возрасту.",[],{"page_path":8,"is_entity_page":45,"items":233,"slots":234,"meta":235},[],[],{"total":236},0,{"items":238,"suggested_section":239},[],{"slug":240,"name":241},"kardio-i-aktivnost","Кардио и активность"]