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Само катание идёт по 5,3 MET и выше, но день с шести часов на горе даёт расход не как шесть часов бега, а как полтора-два часа умеренной нагрузки, плюс холод и высота.",[20,21,22,23],"Доля времени на подъёмнике: обычно она больше времени спуска.","Сложность трассы: короткие дуги на крутом склоне вдвое дороже пологого спуска.","Снег: целина требует существенно больше работы, чем ратрак.","Холод и высота: добавляют расход на терморегуляцию и дыхание.",[25,26,27,28],"Считайте по времени спусков, а не по времени на горе.","Ноги устают раньше сердца: полезна предсезонная работа на бёдра.","Пейте воду: на высоте и в сухом воздухе обезвоживание наступает незаметно.","Целина и бугры поднимают нагрузку сильнее, чем скорость на подготовленной трассе.",[],{"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,[41,49,58,67],{"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},"umerenno","Умеренное катание",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,415,293,{"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},"spokoyno","Спокойные синие трассы",4.3,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"skiing, downhill, light effort","Пологий склон, много времени на подъёмнике",337,238,{"key":59,"label":60,"met":61,"met_source":62,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":64,"child_url":14,"kcal_hour_male":65,"kcal_hour_female":66},"aktivno","Активное катание",8,{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},"skiing, downhill, vigorous effort, racing","Красные и чёрные трассы, короткие дуги, минимум пауз",627,442,{"key":68,"label":69,"met":70,"met_source":71,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":75,"child_url":14,"kcal_hour_male":76,"kcal_hour_female":77},"freerayd","Фрирайд и целина",9,{"kind":72,"category":14,"desc":14,"note":73,"based_on":74,"url":14},"estimate","Катание вне трасс в Compendium отдельно не описано: работа в целине тяжелее подготовленного склона.","skiing, downhill, vigorous effort","Глубокий снег требует непрерывной работы ног",705,497,{"durations":79,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":81},[80,35,38],15,[82,99,114,133],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":83,"female":91},[84,87,90],{"minutes":80,"gross":85,"net":86,"km":14,"steps":14,"reps":14},104,84,{"minutes":35,"gross":88,"net":89,"km":14,"steps":14,"reps":14},208,168,{"minutes":38,"gross":47,"net":56,"km":14,"steps":14,"reps":14},[92,95,98],{"minutes":80,"gross":93,"net":94,"km":14,"steps":14,"reps":14},73,59,{"minutes":35,"gross":96,"net":97,"km":14,"steps":14,"reps":14},146,119,{"minutes":38,"gross":48,"net":57,"km":14,"steps":14,"reps":14},{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":100,"female":107},[101,103,105],{"minutes":80,"gross":86,"net":102,"km":14,"steps":14,"reps":14},65,{"minutes":35,"gross":89,"net":104,"km":14,"steps":14,"reps":14},129,{"minutes":38,"gross":56,"net":106,"km":14,"steps":14,"reps":14},259,[108,110,112],{"minutes":80,"gross":94,"net":109,"km":14,"steps":14,"reps":14},46,{"minutes":35,"gross":97,"net":111,"km":14,"steps":14,"reps":14},91,{"minutes":38,"gross":57,"net":113,"km":14,"steps":14,"reps":14},182,{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":115,"female":124},[116,119,122],{"minutes":80,"gross":117,"net":118,"km":14,"steps":14,"reps":14},157,137,{"minutes":35,"gross":120,"net":121,"km":14,"steps":14,"reps":14},313,274,{"minutes":38,"gross":65,"net":123,"km":14,"steps":14,"reps":14},548,[125,128,131],{"minutes":80,"gross":126,"net":127,"km":14,"steps":14,"reps":14},111,97,{"minutes":35,"gross":129,"net":130,"km":14,"steps":14,"reps":14},221,193,{"minutes":38,"gross":66,"net":132,"km":14,"steps":14,"reps":14},387,{"variant":68,"label":69,"met":70,"speed_kmh":14,"male":134,"female":140},[135,137,139],{"minutes":80,"gross":136,"net":117,"km":14,"steps":14,"reps":14},176,{"minutes":35,"gross":138,"net":120,"km":14,"steps":14,"reps":14},353,{"minutes":38,"gross":76,"net":65,"km":14,"steps":14,"reps":14},[141,143,145],{"minutes":80,"gross":142,"net":126,"km":14,"steps":14,"reps":14},124,{"minutes":35,"gross":144,"net":129,"km":14,"steps":14,"reps":14},249,{"minutes":38,"gross":77,"net":66,"km":14,"steps":14,"reps":14},[147,150,153,156,159],{"q":148,"a":149},"Сколько калорий сжигает день на горных лыжах?","При двух часах чистых спусков мужчина 90 кг потратит около 920 ккал, женщина 60 кг — около 620 ккал.",{"q":151,"a":152},"Горные лыжи или сноуборд?","Расход близкий: 5,3 против 7,5 MET при активном катании. Сноуборд чуть выше за счёт большей работы корпуса.",{"q":154,"a":155},"Почему после катания так болят бёдра?","Ноги работают в статико-динамическом режиме, удерживая согнутое положение весь спуск. Это непривычная для быта нагрузка.",{"q":157,"a":158},"Нужна ли подготовка перед сезоном?","Полезна: приседания, выпады и работа на баланс за месяц до поездки заметно снижают усталость в первые дни.",{"q":160,"a":161},"Сколько дней нужно, чтобы научиться кататься?","Три-четыре занятия с инструктором дают уверенное движение по синей трассе с контролем скорости. Дальше прогресс упирается в объём катания: неделя в горах даёт больше, чем сезон выездов на один день. Самостоятельное обучение почти всегда закрепляет ошибки, которые потом переучивают годами.",[163,170,178,184,189,193,197,201,205,209],{"slug":164,"name":165,"url":166,"met":167,"kcal_hour_male":168,"kcal_hour_female":47,"delta_pct":169,"is_estimate":45},"snoubord","Сноуборд","\u002Factivities\u002Fsnoubord",7.5,588,42,{"slug":171,"name":172,"url":173,"met":174,"kcal_hour_male":175,"kcal_hour_female":176,"delta_pct":177,"is_estimate":45},"begovye-lyzhi","Беговые лыжи","\u002Factivities\u002Fbegovye-lyzhi",6.8,533,376,28,{"slug":179,"name":180,"url":181,"met":182,"kcal_hour_male":123,"kcal_hour_female":132,"delta_pct":183,"is_estimate":45},"konki","Коньки","\u002Factivities\u002Fkonki",7,32,{"slug":185,"name":186,"url":187,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":188,"is_estimate":45},"aykido","Айкидо","\u002Factivities\u002Faykido",0,{"slug":190,"name":191,"url":192,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":188,"is_estimate":46},"bjj","Бразильское джиу-джитсу","\u002Factivities\u002Fbjj",{"slug":194,"name":195,"url":196,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":188,"is_estimate":45},"brass","Брасс","\u002Factivities\u002Fbrass",{"slug":198,"name":199,"url":200,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":188,"is_estimate":45},"sanki","Санки и тюбинг","\u002Factivities\u002Fsanki",{"slug":202,"name":203,"url":204,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":188,"is_estimate":45},"snegostupy","Снегоступы","\u002Factivities\u002Fsnegostupy",{"slug":206,"name":207,"url":208,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":188,"is_estimate":45},"uborka-snega","Уборка снега лопатой","\u002Factivities\u002Fuborka-snega",{"slug":210,"name":211,"url":212,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":188,"is_estimate":45},"ushu","Ушу и кунг-фу","\u002Factivities\u002Fushu",[],[215,217,218],{"type":216,"title":165,"url":166},"activity",{"type":216,"title":172,"url":173},{"type":216,"title":180,"url":181},[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":72,"category":14,"desc":14,"note":73,"based_on":74,"url":14},{"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":188},{"items":235,"suggested_section":236},[],{"slug":237,"name":238},"kardio-i-aktivnost","Кардио и активность"]