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Главное обещание формата — «сжигаешь калории ещё сутки после» — верно лишь отчасти. Дополнительный расход после тренировки существует, но составляет обычно 6–15 % от расхода на самом занятии, то есть десятки килокалорий.",[20,21,22,23],"Соотношение работы и отдыха: 20 через 10 секунд и 1 минута через 2 — разные режимы.","Реальная интенсивность рабочих отрезков: без выхода на высокий пульс это просто круговая тренировка.","Длительность занятия: типичный HIIT укладывается в 15–25 минут.","Подготовленность: новичок не сможет держать нужную интенсивность и получит средний расход.",[25,26,27,28],"Двух занятий в неделю достаточно: HIIT нагружает нервную систему сильнее равномерного кардио.","Считайте расход по всему занятию, включая паузы, — иначе цифра завышается вдвое.","Эффект дожигания реален, но скромен: не планируйте на него дефицит.","Начинающим лучше начать с равномерного кардио и добавить интервалы через месяц-полтора.",[],{"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},"umerennyy","Умеренный интервальный формат",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,548,387,{"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},"tabata-format","Табата-формат: 20 через 10 секунд",11,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"high-intensity interval training, vigorous effort","Работа на пределе, восемь раундов по четыре минуты",862,608,{"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},"s-sobstvennym-vesom","С собственным весом дома",6,{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},"calisthenics, vigorous effort (e.g., push-ups, jumping jacks)",470,332,{"key":67,"label":68,"met":69,"met_source":70,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":74,"kcal_hour_female":75},"kardio-intervaly","Интервалы на дорожке или велосипеде",9,{"kind":71,"category":14,"desc":14,"note":72,"based_on":73,"url":14},"estimate","Кардиоинтервалы на тренажёрах в Compendium описаны через отдельные строки станков: берём среднее по интенсивному режиму.","bicycling, stationary, 200 watts, vigorous effort",705,497,{"durations":77,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":79},[78,35,38],15,[80,96,115,126],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":81,"female":89},[82,85,88],{"minutes":78,"gross":83,"net":84,"km":14,"steps":14,"reps":14},137,118,{"minutes":35,"gross":86,"net":87,"km":14,"steps":14,"reps":14},274,235,{"minutes":38,"gross":47,"net":64,"km":14,"steps":14,"reps":14},[90,93,95],{"minutes":78,"gross":91,"net":92,"km":14,"steps":14,"reps":14},97,83,{"minutes":35,"gross":94,"net":39,"km":14,"steps":14,"reps":14},193,{"minutes":38,"gross":48,"net":65,"km":14,"steps":14,"reps":14},{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":97,"female":106},[98,101,104],{"minutes":78,"gross":99,"net":100,"km":14,"steps":14,"reps":14},215,196,{"minutes":35,"gross":102,"net":103,"km":14,"steps":14,"reps":14},431,392,{"minutes":38,"gross":56,"net":105,"km":14,"steps":14,"reps":14},783,[107,110,113],{"minutes":78,"gross":108,"net":109,"km":14,"steps":14,"reps":14},152,138,{"minutes":35,"gross":111,"net":112,"km":14,"steps":14,"reps":14},304,276,{"minutes":38,"gross":57,"net":114,"km":14,"steps":14,"reps":14},553,{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":116,"female":121},[117,119,120],{"minutes":78,"gross":84,"net":118,"km":14,"steps":14,"reps":14},98,{"minutes":35,"gross":87,"net":100,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":64,"net":103,"km":14,"steps":14,"reps":14},[122,124,125],{"minutes":78,"gross":92,"net":123,"km":14,"steps":14,"reps":14},69,{"minutes":35,"gross":39,"net":109,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":65,"net":112,"km":14,"steps":14,"reps":14},{"variant":67,"label":68,"met":69,"speed_kmh":14,"male":127,"female":136},[128,131,134],{"minutes":78,"gross":129,"net":130,"km":14,"steps":14,"reps":14},176,157,{"minutes":35,"gross":132,"net":133,"km":14,"steps":14,"reps":14},353,313,{"minutes":38,"gross":74,"net":135,"km":14,"steps":14,"reps":14},627,[137,140,143],{"minutes":78,"gross":138,"net":139,"km":14,"steps":14,"reps":14},124,111,{"minutes":35,"gross":141,"net":142,"km":14,"steps":14,"reps":14},249,221,{"minutes":38,"gross":75,"net":144,"km":14,"steps":14,"reps":14},442,[146,149,152,155,158],{"q":147,"a":148},"Сколько калорий сжигает 20 минут HIIT?","В умеренном формате мужчина 90 кг потратит около 205 ккал, женщина 60 кг — около 135 ккал. Табата-формат даст примерно в полтора раза больше.",{"q":150,"a":151},"Правда ли, что после HIIT калории горят сутки?","Повышенный расход после нагрузки держится несколько часов и добавляет обычно 20–80 ккал. Это заметно меньше, чем обещает реклама формата.",{"q":153,"a":154},"HIIT эффективнее обычного кардио?","По времени — да, за 20 минут вы потратите столько же, сколько за 35 минут спокойного бега. По переносимости и объёму равномерное кардио выигрывает.",{"q":156,"a":157},"Можно ли делать HIIT каждый день?","Не стоит. Формат требует восстановления, и ежедневные интервалы быстро приводят к застою и перетренированности.",{"q":159,"a":160},"Кому не стоит заниматься по протоколу HIIT?","Начинающим без базовой выносливости, людям с неконтролируемым давлением и тем, кто восстанавливается после травм суставов. Формат требует выхода на высокий пульс, а без подготовки это заканчивается либо плохим самочувствием, либо техникой, которая ломается на второй минуте. Начинать разумнее с равномерного кардио на четыре-шесть недель.",[162,167,173,178,182,186,190,194,198,206],{"slug":163,"name":164,"url":165,"met":52,"kcal_hour_male":56,"kcal_hour_female":57,"delta_pct":166,"is_estimate":45},"tabata","Табата","\u002Factivities\u002Ftabata",57,{"slug":168,"name":169,"url":170,"met":171,"kcal_hour_male":135,"kcal_hour_female":144,"delta_pct":172,"is_estimate":45},"krossfit","Кроссфит","\u002Factivities\u002Fkrossfit",8,14,{"slug":174,"name":175,"url":176,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"kardio","Кардиотренировка","\u002Factivities\u002Fkardio",0,{"slug":179,"name":180,"url":181,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":46},"figurnoe-katanie","Фигурное катание","\u002Factivities\u002Ffigurnoe-katanie",{"slug":183,"name":184,"url":185,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"futbol","Футбол","\u002Factivities\u002Ffutbol",{"slug":187,"name":188,"url":189,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"gidrocikl","Гидроцикл и водные аттракционы","\u002Factivities\u002Fgidrocikl",{"slug":191,"name":192,"url":193,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"greblya","Гребной тренажёр","\u002Factivities\u002Fgreblya",{"slug":195,"name":196,"url":197,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"konki","Коньки","\u002Factivities\u002Fkonki",{"slug":199,"name":200,"url":201,"met":202,"kcal_hour_male":203,"kcal_hour_female":204,"delta_pct":205,"is_estimate":45},"begovye-lyzhi","Беговые лыжи","\u002Factivities\u002Fbegovye-lyzhi",6.8,533,376,-3,{"slug":207,"name":208,"url":209,"met":202,"kcal_hour_male":203,"kcal_hour_female":204,"delta_pct":205,"is_estimate":45},"lestnica","Лестница и ступени","\u002Factivities\u002Flestnica",[],[212,214,215],{"type":213,"title":164,"url":165},"activity",{"type":213,"title":169,"url":170},{"type":213,"title":175,"url":176},[217,218,219,220],{"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":71,"category":14,"desc":14,"note":72,"based_on":73,"url":14},{"page_type":213,"point":14,"template":222,"blocks":226},{"kind":223,"title_tpl":224,"description_tpl":225,"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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