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Зато формат позволяет набирать десятки минут между делами, а именно суммарный объём в итоге и определяет результат.",[20,21,22,23],"Высота подъёма колена: главный рычаг интенсивности в этом формате.","Работа рук: добавляет примерно 20 % к расходу.","Темп шагов: держать высокий темп на месте сложнее, чем в движении.","Масса тела: влияет так же, как и при обычной ходьбе.",[25,26,27,28],"Поднимайте колени выше — без этого формат скатывается к переминанию с расходом 2,5 MET.","Разбивайте на блоки по 10 минут в течение дня: так проще набрать час суммарно.","Шагомер на телефоне считает такие шаги, поэтому цифра дня выглядит правдоподобно, а расход ниже уличного.","Формат удобен при плохой погоде и как замена прогулке при уходе за маленьким ребёнком.",[],{"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,[41,49,58,68],{"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","Умеренный темп",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,274,193,{"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},"medlenno","Медленно, перед телевизором",2.5,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"walking, in place, slow pace","Переминание с ноги на ногу без подъёма колена",196,138,{"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":66,"kcal_hour_female":67},"s-podemom-kolen","С подъёмом колен",5,{"kind":11,"category":63,"desc":64,"note":14,"based_on":14,"url":65},"Conditioning Exercise","marching in place, high knees","https:\u002F\u002Fpacompendium.com\u002Fconditioning-exercise\u002F",392,276,{"key":69,"label":70,"met":71,"met_source":72,"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},"s-rukami","С активной работой рук",4.3,{"kind":73,"category":14,"desc":14,"note":74,"based_on":13,"url":14},"estimate","Комбинация шага на месте и махов руками в Compendium не выделена: значение между умеренным темпом и подъёмом колен.","Формат домашних видео-тренировок с махами руками",337,238,{"durations":79,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":81},[80,35,38],15,[82,98,113,128],{"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},69,49,{"minutes":35,"gross":88,"net":89,"km":14,"steps":14,"reps":14},137,98,{"minutes":38,"gross":47,"net":56,"km":14,"steps":14,"reps":14},[92,95,97],{"minutes":80,"gross":93,"net":94,"km":14,"steps":14,"reps":14},48,35,{"minutes":35,"gross":96,"net":85,"km":14,"steps":14,"reps":14},97,{"minutes":38,"gross":48,"net":57,"km":14,"steps":14,"reps":14},{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":99,"female":106},[100,102,104],{"minutes":80,"gross":86,"net":101,"km":14,"steps":14,"reps":14},29,{"minutes":35,"gross":89,"net":103,"km":14,"steps":14,"reps":14},59,{"minutes":38,"gross":56,"net":105,"km":14,"steps":14,"reps":14},118,[107,109,111],{"minutes":80,"gross":94,"net":108,"km":14,"steps":14,"reps":14},21,{"minutes":35,"gross":85,"net":110,"km":14,"steps":14,"reps":14},41,{"minutes":38,"gross":57,"net":112,"km":14,"steps":14,"reps":14},83,{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":114,"female":121},[115,117,119],{"minutes":80,"gross":89,"net":116,"km":14,"steps":14,"reps":14},78,{"minutes":35,"gross":56,"net":118,"km":14,"steps":14,"reps":14},157,{"minutes":38,"gross":66,"net":120,"km":14,"steps":14,"reps":14},313,[122,124,126],{"minutes":80,"gross":85,"net":123,"km":14,"steps":14,"reps":14},55,{"minutes":35,"gross":57,"net":125,"km":14,"steps":14,"reps":14},111,{"minutes":38,"gross":67,"net":127,"km":14,"steps":14,"reps":14},221,{"variant":69,"label":70,"met":71,"speed_kmh":14,"male":129,"female":138},[130,133,136],{"minutes":80,"gross":131,"net":132,"km":14,"steps":14,"reps":14},84,65,{"minutes":35,"gross":134,"net":135,"km":14,"steps":14,"reps":14},168,129,{"minutes":38,"gross":76,"net":137,"km":14,"steps":14,"reps":14},259,[139,141,144],{"minutes":80,"gross":103,"net":140,"km":14,"steps":14,"reps":14},46,{"minutes":35,"gross":142,"net":143,"km":14,"steps":14,"reps":14},119,91,{"minutes":38,"gross":77,"net":145,"km":14,"steps":14,"reps":14},182,[147,150,153,156,159],{"q":148,"a":149},"Сколько калорий сжигают 30 минут ходьбы на месте?","В умеренном темпе мужчина 90 кг потратит около 150 ккал, женщина 60 кг — около 100 ккал.",{"q":151,"a":152},"Ходьба на месте заменяет прогулку?","Частично. Расход ниже примерно на четверть, но при регулярности формат работает и не зависит от погоды.",{"q":154,"a":155},"Считать ли такие шаги в дневной норме?","Считать можно, но помните, что 10 000 шагов на месте дадут меньше калорий, чем те же 10 000 на улице в темпе 5 км\u002Fч.",{"q":157,"a":158},"Как повысить расход, не выходя из комнаты?","Поднимайте колени до уровня таза, добавьте махи руками или чередуйте минуту шага и полминуты джампинг-джеков.",{"q":160,"a":161},"Сколько шагов на месте равны обычной прогулке?","Примерно на четверть больше: там, где на улице вы прошли бы 8 000 шагов, дома придётся сделать около 10 000, чтобы получить сопоставимый расход. Разница в том, что тело не перемещается и не преодолевает сопротивление воздуха, а темп шага на месте обычно ниже уличного.",[163,171,176,184,188,192,196,200,204,208],{"slug":164,"name":165,"url":166,"met":167,"kcal_hour_male":168,"kcal_hour_female":169,"delta_pct":170,"is_estimate":45},"hodba","Ходьба и шаги","\u002Factivities\u002Fhodba",3.8,298,210,9,{"slug":172,"name":173,"url":174,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":45},"zaryadka","Утренняя зарядка","\u002Factivities\u002Fzaryadka",0,{"slug":177,"name":178,"url":179,"met":180,"kcal_hour_male":181,"kcal_hour_female":182,"delta_pct":183,"is_estimate":45},"prygalki","Прыжки на месте","\u002Factivities\u002Fprygalki",7.5,588,415,114,{"slug":185,"name":186,"url":187,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":45},"gantelii","Гантели и эспандер","\u002Factivities\u002Fgantelii",{"slug":189,"name":190,"url":191,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":46},"goryachaya-yoga","Горячая йога (бикрам)","\u002Factivities\u002Fgoryachaya-yoga",{"slug":193,"name":194,"url":195,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":45},"kacheli","Качели","\u002Factivities\u002Fkacheli",{"slug":197,"name":198,"url":199,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":45},"prisedaniya","Приседания","\u002Factivities\u002Fprisedaniya",{"slug":201,"name":202,"url":203,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":45},"rybalka","Рыбалка","\u002Factivities\u002Frybalka",{"slug":205,"name":206,"url":207,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":45},"silovaya","Силовая тренировка","\u002Factivities\u002Fsilovaya",{"slug":209,"name":210,"url":211,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":175,"is_estimate":45},"snegohod","Снегоход","\u002Factivities\u002Fsnegohod",[],[214,216,217],{"type":215,"title":165,"url":166},"activity",{"type":215,"title":173,"url":174},{"type":215,"title":178,"url":179},[219,220,221,222],{"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":63,"desc":64,"note":14,"based_on":14,"url":65},{"kind":73,"category":14,"desc":14,"note":74,"based_on":13,"url":14},{"page_type":215,"point":14,"template":224,"blocks":228},{"kind":225,"title_tpl":226,"description_tpl":227,"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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