[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-bodypump":3,"seo-meta:\u002Factivities\u002Fbodypump":224,"tips:\u002Factivities\u002Fbodypump":230,"questions-activity-bodypump":234},{"slug":4,"name":5,"group":6,"group_name":7,"url":8,"met":9,"met_source":10,"unit_mode":16,"calc_mode":17,"reps_per_min":14,"daily_delta_kcal":14,"calc_note":14,"what":18,"factors":19,"tips":24,"myth":14,"parent":14,"children":29,"base_profile":30,"variants":40,"base_table":75,"faq":146,"similar":162,"exercises":213,"related":214,"sources":219},"bodypump","Бодипамп","gym","Зал и дом","\u002Factivities\u002Fbodypump",6.5,{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"compendium","Conditioning Exercise","resistance training, vigorous effort",null,"https:\u002F\u002Fpacompendium.com\u002Fconditioning-exercise\u002F","time","met","Бодипамп — силовой класс под музыку, где вместо тяжёлых подходов используются лёгкие веса и очень много повторов. За счёт минимальных пауз средний расход выходит выше обычной силовой: 6,5 MET против 3,5. Для роста максимальной силы формат подходит плохо, зато он хорошо держит мышечный тонус и переносится проще железа.",[20,21,22,23],"Выбранный вес на грифе: единственный параметр, который вы регулируете сами.","Плотность класса: паузы между треками длятся секунды.","Длительность: стандартные 55 минут дают большой суммарный объём.","Опыт: новички часто ставят слишком большой вес и не доводят класс до конца.",[25,26,27,28],"Ставьте вес так, чтобы дожить до конца трека с сохранением техники.","Для роста силы дополняйте класс работой с тяжёлой штангой в свободном зале.","Два класса в неделю достаточно: большое число повторов утомляет связки.","Следите за поясницей в треке становой тяги: усталость к этому моменту уже накоплена.",[],{"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,[41,49,58,66],{"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},"standartnyy","Стандартный класс, 55 минут",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,509,359,{"key":50,"label":51,"met":52,"met_source":53,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":55,"child_url":14,"kcal_hour_male":56,"kcal_hour_female":57},"legkie-vesa","С лёгкими весами",5,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"resistance training, general, multiple exercises","Формат для начинающих: пустой гриф и минимальные блины",392,276,{"key":59,"label":60,"met":61,"met_source":62,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":64,"kcal_hour_female":65},"tyazhelye-vesa","С тяжёлыми весами",7.5,{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},"circuit training, including kettlebells, vigorous effort",588,415,{"key":67,"label":68,"met":69,"met_source":70,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":72,"child_url":14,"kcal_hour_male":73,"kcal_hour_female":74},"ekspress","Экспресс-класс, 30 минут",7,{"kind":11,"category":12,"desc":71,"note":14,"based_on":14,"url":15},"circuit training, general, vigorous effort","Меньше треков, выше плотность",548,387,{"durations":76,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":78},[77,35,38],15,[79,96,115,128],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":80,"female":89},[81,84,87],{"minutes":77,"gross":82,"net":83,"km":14,"steps":14,"reps":14},127,108,{"minutes":35,"gross":85,"net":86,"km":14,"steps":14,"reps":14},255,215,{"minutes":38,"gross":47,"net":88,"km":14,"steps":14,"reps":14},431,[90,92,94],{"minutes":77,"gross":33,"net":91,"km":14,"steps":14,"reps":14},76,{"minutes":35,"gross":34,"net":93,"km":14,"steps":14,"reps":14},152,{"minutes":38,"gross":48,"net":95,"km":14,"steps":14,"reps":14},304,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":97,"female":106},[98,101,104],{"minutes":77,"gross":99,"net":100,"km":14,"steps":14,"reps":14},98,78,{"minutes":35,"gross":102,"net":103,"km":14,"steps":14,"reps":14},196,157,{"minutes":38,"gross":56,"net":105,"km":14,"steps":14,"reps":14},313,[107,110,113],{"minutes":77,"gross":108,"net":109,"km":14,"steps":14,"reps":14},69,55,{"minutes":35,"gross":111,"net":112,"km":14,"steps":14,"reps":14},138,111,{"minutes":38,"gross":57,"net":114,"km":14,"steps":14,"reps":14},221,{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":116,"female":122},[117,119,121],{"minutes":77,"gross":118,"net":82,"km":14,"steps":14,"reps":14},147,{"minutes":35,"gross":120,"net":85,"km":14,"steps":14,"reps":14},294,{"minutes":38,"gross":64,"net":47,"km":14,"steps":14,"reps":14},[123,125,127],{"minutes":77,"gross":124,"net":33,"km":14,"steps":14,"reps":14},104,{"minutes":35,"gross":126,"net":34,"km":14,"steps":14,"reps":14},207,{"minutes":38,"gross":65,"net":48,"km":14,"steps":14,"reps":14},{"variant":67,"label":68,"met":69,"speed_kmh":14,"male":129,"female":138},[130,133,136],{"minutes":77,"gross":131,"net":132,"km":14,"steps":14,"reps":14},137,118,{"minutes":35,"gross":134,"net":135,"km":14,"steps":14,"reps":14},274,235,{"minutes":38,"gross":73,"net":137,"km":14,"steps":14,"reps":14},470,[139,142,144],{"minutes":77,"gross":140,"net":141,"km":14,"steps":14,"reps":14},97,83,{"minutes":35,"gross":143,"net":39,"km":14,"steps":14,"reps":14},193,{"minutes":38,"gross":74,"net":145,"km":14,"steps":14,"reps":14},332,[147,150,153,156,159],{"q":148,"a":149},"Сколько калорий сжигает класс бодипампа?","За 55 минут мужчина 90 кг потратит около 520 ккал, женщина 60 кг — около 350 ккал.",{"q":151,"a":152},"Бодипамп заменяет тренажёрный зал?","Для тонуса и общей формы — да. Для роста силы и массы нужны большие веса и полноценный отдых между подходами.",{"q":154,"a":155},"Растут ли мышцы от бодипампа?","У начинающих — да, но эффект быстро выходит на плато: сопротивление слишком мало для дальнейшей гипертрофии.",{"q":157,"a":158},"Бодипамп или силовая тренировка?","Бодипамп даёт больше расхода и меньше силы. Силовая — наоборот. Оптимально совмещать оба формата в неделе.",{"q":160,"a":161},"Какой вес ставить на гриф новичку?","На первом классе достаточно пустого грифа или пары килограммов с каждой стороны. Ориентируйтесь на треки: если в приседаниях вы дожили до конца песни с сохранением техники, вес подобран верно. Типичная ошибка — поставить много в первом же треке и досиживать остальные полчаса без нагрузки.",[163,169,173,178,182,186,194,201,205,209],{"slug":164,"name":165,"url":166,"met":167,"kcal_hour_male":134,"kcal_hour_female":143,"delta_pct":168,"is_estimate":45},"silovaya","Силовая тренировка","\u002Factivities\u002Fsilovaya",3.5,-46,{"slug":170,"name":171,"url":172,"met":61,"kcal_hour_male":64,"kcal_hour_female":65,"delta_pct":77,"is_estimate":45},"krugovaya","Круговая тренировка","\u002Factivities\u002Fkrugovaya",{"slug":174,"name":175,"url":176,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"aerobika","Аэробика","\u002Factivities\u002Faerobika",0,{"slug":179,"name":180,"url":181,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"basketbol","Баскетбол","\u002Factivities\u002Fbasketbol",{"slug":183,"name":184,"url":185,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"sportivnaya-hodba","Спортивная ходьба","\u002Factivities\u002Fsportivnaya-hodba",{"slug":187,"name":188,"url":189,"met":190,"kcal_hour_male":191,"kcal_hour_female":192,"delta_pct":193,"is_estimate":45},"batut","Батут","\u002Factivities\u002Fbatut",6.3,494,348,-3,{"slug":195,"name":196,"url":197,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":52,"is_estimate":45},"begovye-lyzhi","Беговые лыжи","\u002Factivities\u002Fbegovye-lyzhi",6.8,533,376,{"slug":202,"name":203,"url":204,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":52,"is_estimate":45},"lestnica","Лестница и ступени","\u002Factivities\u002Flestnica",{"slug":206,"name":207,"url":208,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":52,"is_estimate":45},"stepper","Степпер","\u002Factivities\u002Fstepper",{"slug":210,"name":211,"url":212,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":52,"is_estimate":45},"velosiped","Велосипед","\u002Factivities\u002Fvelosiped",[],[215,217,218],{"type":216,"title":165,"url":166},"activity",{"type":216,"title":171,"url":172},{"type":216,"title":175,"url":176},[220,221,222,223],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":71,"note":14,"based_on":14,"url":15},{"page_type":216,"point":14,"template":225,"blocks":229},{"kind":226,"title_tpl":227,"description_tpl":228,"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":231,"slots":232,"meta":233},[],[],{"total":177},{"items":235,"suggested_section":236},[],{"slug":237,"name":238},"kardio-i-aktivnost","Кардио и активность"]