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Инерция маховика тянет педали за вас, и без сопротивления занятие превращается в раскачивание корпуса при расходе на уровне ходьбы.",[20,21,22,23,24],"Сопротивление: без него маховик выполняет часть работы за вас.","Работа руками: подвижные рукояти добавляют примерно 10–15 % расхода.","Каденс: слишком высокий темп при нулевой нагрузке даёт красивую цифру на экране и мало пользы.","Масса тела: вес частично разгружен педалями, но остаётся в формуле покоя.","Наклон рампы: на моделях с регулируемым углом он смещает нагрузку на ягодичные и повышает расход.",[26,27,28,29],"Поднимайте сопротивление вместо каденса: это единственный способ реально повысить расход.","Держите руки на подвижных рукоятях, а не на неподвижных поручнях.","Не опирайтесь на тренажёр всем весом — так тратится меньше, чем при обычной ходьбе.","Сверяйте показания консоли с расчётом по MET: расхождение вдвое встречается регулярно.",[],{"male":32,"female":37},{"sex":33,"weight_kg":34,"height_cm":35,"age":36},"male",90,180,30,{"sex":38,"weight_kg":39,"height_cm":40,"age":36},"female",60,166,[42,50,59,69],{"key":43,"label":44,"met":9,"met_source":45,"is_estimate":46,"is_default":47,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":48,"kcal_hour_female":49},"umerenno","Умеренный темп",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,392,276,{"key":51,"label":52,"met":53,"met_source":54,"is_estimate":46,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":56,"child_url":14,"kcal_hour_male":57,"kcal_hour_female":58},"intensivno","Интенсивно",9,{"kind":11,"category":12,"desc":55,"note":14,"based_on":14,"url":15},"elliptical trainer, vigorous effort","Высокое сопротивление, активная работа руками",705,497,{"key":60,"label":61,"met":62,"met_source":63,"is_estimate":47,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":66,"child_url":14,"kcal_hour_male":67,"kcal_hour_female":68},"bez-ruk","Без работы руками",4.5,{"kind":64,"category":14,"desc":14,"note":65,"based_on":13,"url":14},"estimate","Отдельной строки для езды без рукоятей нет: берём умеренный режим со скидкой на выключенный верх тела.","Если держаться за неподвижные поручни, корпус выключается из работы",353,249,{"key":70,"label":71,"met":9,"met_source":72,"is_estimate":47,"is_default":46,"speed_kmh":14,"reps_per_min":14,"note":74,"child_url":14,"kcal_hour_male":48,"kcal_hour_female":49},"nazad","Обратный ход",{"kind":64,"category":14,"desc":14,"note":73,"based_on":13,"url":14},"Обратное вращение педалей в Compendium не выделено: по газообмену режим сопоставим с обычным умеренным ходом.","Смещает акцент на заднюю поверхность бедра, расход тот же",{"durations":76,"shows_distance":46,"shows_steps":46,"shows_reps":46,"rows":78},[77,36,39],15,[79,98,111,127],{"variant":43,"label":44,"met":9,"speed_kmh":14,"male":80,"female":89},[81,84,87],{"minutes":77,"gross":82,"net":83,"km":14,"steps":14,"reps":14},98,78,{"minutes":36,"gross":85,"net":86,"km":14,"steps":14,"reps":14},196,157,{"minutes":39,"gross":48,"net":88,"km":14,"steps":14,"reps":14},313,[90,93,96],{"minutes":77,"gross":91,"net":92,"km":14,"steps":14,"reps":14},69,55,{"minutes":36,"gross":94,"net":95,"km":14,"steps":14,"reps":14},138,111,{"minutes":39,"gross":49,"net":97,"km":14,"steps":14,"reps":14},221,{"variant":51,"label":52,"met":53,"speed_kmh":14,"male":99,"female":105},[100,102,103],{"minutes":77,"gross":101,"net":86,"km":14,"steps":14,"reps":14},176,{"minutes":36,"gross":67,"net":88,"km":14,"steps":14,"reps":14},{"minutes":39,"gross":57,"net":104,"km":14,"steps":14,"reps":14},627,[106,108,109],{"minutes":77,"gross":107,"net":95,"km":14,"steps":14,"reps":14},124,{"minutes":36,"gross":68,"net":97,"km":14,"steps":14,"reps":14},{"minutes":39,"gross":58,"net":110,"km":14,"steps":14,"reps":14},442,{"variant":60,"label":61,"met":62,"speed_kmh":14,"male":112,"female":119},[113,115,117],{"minutes":77,"gross":114,"net":91,"km":14,"steps":14,"reps":14},88,{"minutes":36,"gross":101,"net":116,"km":14,"steps":14,"reps":14},137,{"minutes":39,"gross":67,"net":118,"km":14,"steps":14,"reps":14},274,[120,123,125],{"minutes":77,"gross":121,"net":122,"km":14,"steps":14,"reps":14},62,48,{"minutes":36,"gross":107,"net":124,"km":14,"steps":14,"reps":14},97,{"minutes":39,"gross":68,"net":126,"km":14,"steps":14,"reps":14},193,{"variant":70,"label":71,"met":9,"speed_kmh":14,"male":128,"female":132},[129,130,131],{"minutes":77,"gross":82,"net":83,"km":14,"steps":14,"reps":14},{"minutes":36,"gross":85,"net":86,"km":14,"steps":14,"reps":14},{"minutes":39,"gross":48,"net":88,"km":14,"steps":14,"reps":14},[133,134,135],{"minutes":77,"gross":91,"net":92,"km":14,"steps":14,"reps":14},{"minutes":36,"gross":94,"net":95,"km":14,"steps":14,"reps":14},{"minutes":39,"gross":49,"net":97,"km":14,"steps":14,"reps":14},[137,140,143,146,149],{"q":138,"a":139},"Сколько калорий сжигает час на эллипсе?","В умеренном режиме мужчина 90 кг потратит около 435 ккал, женщина 60 кг — около 295 ккал. Интенсивная работа поднимет цифру почти вдвое.",{"q":141,"a":142},"Эллипс или беговая дорожка?","Дорожка при равном усилии даёт больше, потому что вы несёте вес тела. Эллипс мягче к суставам и подходит тем, кому бег противопоказан.",{"q":144,"a":145},"Правда ли, что эллипс задействует 80 % мышц?","Формулировка рекламная. Верх тела включается в работу, но основной вклад в расход дают ноги, как и на любом другом кардиотренажёре.",{"q":147,"a":148},"Сколько заниматься на эллипсе для похудения?","Три-четыре занятия по 40 минут в неделю на умеренном сопротивлении дают около 1 500 ккал расхода. Без дефицита в питании этого мало.",{"q":150,"a":151},"Почему на эллипсе легче, чем на дорожке?","Педали поддерживают вес тела, а стопа не отрывается от опоры, поэтому ударной нагрузки нет. За тот же расход придётся поднять сопротивление.",[153,161,169,177,182,186,190,194,198,202],{"slug":154,"name":155,"url":156,"met":157,"kcal_hour_male":158,"kcal_hour_female":159,"delta_pct":160,"is_estimate":46},"begovaya-dorozhka","Беговая дорожка","\u002Factivities\u002Fbegovaya-dorozhka",9.3,729,514,86,{"slug":162,"name":163,"url":164,"met":165,"kcal_hour_male":166,"kcal_hour_female":167,"delta_pct":168,"is_estimate":46},"stepper","Степпер","\u002Factivities\u002Fstepper",6.8,533,376,36,{"slug":170,"name":171,"url":172,"met":173,"kcal_hour_male":174,"kcal_hour_female":175,"delta_pct":176,"is_estimate":46},"vertikalnyy-klimber","Вертикальный climber","\u002Factivities\u002Fvertikalnyy-klimber",8.5,666,470,70,{"slug":178,"name":179,"url":180,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":181,"is_estimate":46},"balet","Балет и современный танец","\u002Factivities\u002Fbalet",0,{"slug":183,"name":184,"url":185,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":181,"is_estimate":46},"contemporary","Контемпорари и джаз-фанк","\u002Factivities\u002Fcontemporary",{"slug":187,"name":188,"url":189,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":181,"is_estimate":46},"gorizontalnyy-velotrenazher","Горизонтальный велотренажёр","\u002Factivities\u002Fgorizontalnyy-velotrenazher",{"slug":191,"name":192,"url":193,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":181,"is_estimate":47},"karting","Картинг","\u002Factivities\u002Fkarting",{"slug":195,"name":196,"url":197,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":181,"is_estimate":46},"kayaking","Каякинг","\u002Factivities\u002Fkayaking",{"slug":199,"name":200,"url":201,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":181,"is_estimate":46},"narodnye-tancy","Народные танцы и лезгинка","\u002Factivities\u002Fnarodnye-tancy",{"slug":203,"name":204,"url":205,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":181,"is_estimate":46},"rafting","Рафтинг и сплав","\u002Factivities\u002Frafting",[],[208,210,211],{"type":209,"title":155,"url":156},"activity",{"type":209,"title":163,"url":164},{"type":209,"title":171,"url":172},[213,214,215,216],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":55,"note":14,"based_on":14,"url":15},{"kind":64,"category":14,"desc":14,"note":65,"based_on":13,"url":14},{"kind":64,"category":14,"desc":14,"note":73,"based_on":13,"url":14},{"page_type":209,"point":14,"template":218,"blocks":222},{"kind":219,"title_tpl":220,"description_tpl":221,"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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