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Главный приём для тех, кому тяжело бегать: ходьба в уклон. На 10 % подъёма пятикилометровый темп даёт около 8 MET, то есть почти бег, но без ударной нагрузки на колени и без необходимости держать высокий пульс.",[20,21,22,23],"Скорость и уклон: подъём в 10 % удваивает расход на той же скорости ходьбы.","Держитесь ли вы за поручни: опора на руки снижает реальные траты на 15–25 %.","Масса тела: на дорожке вы несёте себя целиком, поэтому вес влияет напрямую.","Отсутствие сопротивления воздуха: при равной скорости дорожка чуть легче улицы.",[25,26,27,28],"Не держитесь за поручни: это самый простой способ обнулить пользу от уклона.","Ставьте уклон 1 %, если хотите сопоставить дорожку с уличным бегом.","Счётчик консоли занижает или завышает в зависимости от того, введён ли вес — проверьте настройки.","Ходьба в гору на дорожке — рабочая замена бегу при лишнем весе и больных 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Спокойная ходьба 5 км\u002Fч — примерно втрое меньше.",{"q":193,"a":194},"Ходьба в уклон или бег по ровному?","По расходу они сопоставимы: ходьба 5 км\u002Fч при уклоне 10 % даёт около 8 MET против 9,3 у лёгкого бега. Нагрузка на суставы при этом заметно ниже.",{"q":196,"a":197},"Почему дорожка показывает больше калорий, чем часы?","Консоль считает по механической модели и обычно без вашего веса, а часы — по пульсу. Ближе к истине обычно расчёт по массе тела и скорости.",{"q":199,"a":200},"Сколько нужно ходить на дорожке, чтобы похудеть?","Ориентируйтесь на 150–300 минут в неделю в умеренном темпе и на дефицит в питании. Одна дорожка без изменения рациона даёт медленный результат.",[202,207,212,216,220,227,235,239,243,249],{"slug":203,"name":204,"url":205,"met":53,"kcal_hour_male":59,"kcal_hour_female":60,"delta_pct":206,"is_estimate":45},"hodba","Ходьба и шаги","\u002Factivities\u002Fhodba",-59,{"slug":208,"name":209,"url":210,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":211,"is_estimate":45},"beg","Бег","\u002Factivities\u002Fbeg",0,{"slug":213,"name":214,"url":215,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":211,"is_estimate":45},"stairmaster","Лестничный тренажёр","\u002Factivities\u002Fstairmaster",{"slug":217,"name":218,"url":219,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":211,"is_estimate":45},"trail-beg","Трейлраннинг","\u002Factivities\u002Ftrail-beg",{"slug":221,"name":222,"url":223,"met":224,"kcal_hour_male":225,"kcal_hour_female":226,"delta_pct":154,"is_estimate":45},"sani-proller","Толкание саней (проллер)","\u002Factivities\u002Fsani-proller",9.5,744,525,{"slug":228,"name":229,"url":230,"met":231,"kcal_hour_male":232,"kcal_hour_female":233,"delta_pct":234,"is_estimate":46},"jumping-fitnes","Джампинг-фитнес","\u002Factivities\u002Fjumping-fitnes",9,705,497,-3,{"slug":236,"name":237,"url":238,"met":231,"kcal_hour_male":232,"kcal_hour_female":233,"delta_pct":234,"is_estimate":45},"orientirovanie","Спортивное ориентирование","\u002Factivities\u002Forientirovanie",{"slug":240,"name":241,"url":242,"met":231,"kcal_hour_male":232,"kcal_hour_female":233,"delta_pct":234,"is_estimate":45},"saykl","Сайкл (спиннинг)","\u002Factivities\u002Fsaykl",{"slug":244,"name":245,"url":246,"met":47,"kcal_hour_male":247,"kcal_hour_female":248,"delta_pct":64,"is_estimate":45},"vodnoe-polo","Водное поло","\u002Factivities\u002Fvodnoe-polo",783,553,{"slug":250,"name":251,"url":252,"met":73,"kcal_hour_male":76,"kcal_hour_female":77,"delta_pct":253,"is_estimate":45},"skierg","Лыжный тренажёр (SkiErg)","\u002Factivities\u002Fskierg",-9,[],[256,258,259],{"type":257,"title":204,"url":205},"activity",{"type":257,"title":209,"url":210},{"type":257,"title":214,"url":215},[261,262,263,264,265],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":55,"desc":56,"note":14,"based_on":14,"url":57},{"kind":11,"category":55,"desc":66,"note":14,"based_on":14,"url":57},{"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},{"page_type":257,"point":14,"template":267,"blocks":271},{"kind":268,"title_tpl":269,"description_tpl":270,"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). 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