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Пробежать десять километров за час и за пятьдесят минут — это близкие цифры по калориям, просто во втором случае вы уложились быстрее.",[20,21,22,23,24],"Дистанция и масса тела: примерно 1 ккал на килограмм веса на каждый километр — грубая, но рабочая прикидка.","Скорость влияет на расход в минуту, но почти не влияет на расход в километре.","Рельеф: подъёмы добавляют существенно, спуски компенсируют лишь частично.","Техника и опыт: экономичный бегун на той же скорости тратит меньше, чем новичок.","Поверхность: грунт, песок и снег увеличивают траты по сравнению с асфальтом.",[26,27,28,29],"Для расхода важнее регулярность и общий километраж недели, чем скорость отдельной пробежки.","Интервалы дают прибавку в основном за счёт более высокой средней интенсивности, а не за счёт «дожигания» после тренировки — этот вклад скромный.","Не переоценивайте показания трекера: формулы часов завышают траты у тяжёлых и у неопытных бегунов.","Планируя дефицит, вычитайте калории покоя — иначе один и тот 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Темп в этом диапазоне меняет цифру слабо, а масса тела — сильно.",{"q":207,"a":208},"Что сжигает больше — час бега или час ходьбы?","Час бега на 10 км\u002Fч даёт примерно вдвое больше, чем час быстрой ходьбы, и втрое больше, чем прогулка. Но переносимость и риск травмы у бега тоже выше.",{"q":210,"a":211},"Работает ли «дожигание» калорий после бега?","Эффект существует, но у типичной аэробной пробежки он даёт единицы процентов от основного расхода — десятки килокалорий, а не сотни.",{"q":213,"a":214},"Бег на дорожке и на улице — разница есть?","На дорожке нет сопротивления воздуха и нет микрорельефа, поэтому при равной скорости расход чуть ниже. Уклон в 1 % примерно уравнивает условия.",[216,224,229,233,237,244,252,256,260,264],{"slug":217,"name":218,"url":219,"met":220,"kcal_hour_male":221,"kcal_hour_female":222,"delta_pct":223,"is_estimate":46},"hodba","Ходьба и шаги","\u002Factivities\u002Fhodba",3.8,298,210,-59,{"slug":225,"name":226,"url":227,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":228,"is_estimate":46},"begovaya-dorozhka","Беговая дорожка","\u002Factivities\u002Fbegovaya-dorozhka",0,{"slug":230,"name":231,"url":232,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":228,"is_estimate":46},"stairmaster","Лестничный тренажёр","\u002Factivities\u002Fstairmaster",{"slug":234,"name":235,"url":236,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":228,"is_estimate":46},"trail-beg","Трейлраннинг","\u002Factivities\u002Ftrail-beg",{"slug":238,"name":239,"url":240,"met":241,"kcal_hour_male":242,"kcal_hour_female":243,"delta_pct":123,"is_estimate":46},"sani-proller","Толкание саней (проллер)","\u002Factivities\u002Fsani-proller",9.5,744,525,{"slug":245,"name":246,"url":247,"met":248,"kcal_hour_male":249,"kcal_hour_female":250,"delta_pct":251,"is_estimate":47},"jumping-fitnes","Джампинг-фитнес","\u002Factivities\u002Fjumping-fitnes",9,705,497,-3,{"slug":253,"name":254,"url":255,"met":248,"kcal_hour_male":249,"kcal_hour_female":250,"delta_pct":251,"is_estimate":46},"orientirovanie","Спортивное ориентирование","\u002Factivities\u002Forientirovanie",{"slug":257,"name":258,"url":259,"met":248,"kcal_hour_male":249,"kcal_hour_female":250,"delta_pct":251,"is_estimate":46},"saykl","Сайкл (спиннинг)","\u002Factivities\u002Fsaykl",{"slug":261,"name":262,"url":263,"met":48,"kcal_hour_male":150,"kcal_hour_female":159,"delta_pct":57,"is_estimate":46},"vodnoe-polo","Водное поло","\u002Factivities\u002Fvodnoe-polo",{"slug":265,"name":266,"url":267,"met":54,"kcal_hour_male":59,"kcal_hour_female":60,"delta_pct":268,"is_estimate":46},"skierg","Лыжный тренажёр (SkiErg)","\u002Factivities\u002Fskierg",-9,[],[271],{"type":272,"title":218,"url":219},"activity",[274,275,276,277,278,279],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":56,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":66,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":75,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":83,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":90,"note":14,"based_on":14,"url":15},{"page_type":272,"point":14,"template":281,"blocks":285},{"kind":282,"title_tpl":283,"description_tpl":284,"h1_tpl":14,"og_image":14,"noindex":46},"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). 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