[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-hodba":3,"seo-meta:\u002Factivities\u002Fhodba":296,"tips:\u002Factivities\u002Fhodba":302,"questions-activity-hodba":306},{"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":25,"myth":14,"parent":14,"children":30,"base_profile":31,"variants":41,"base_table":91,"faq":222,"similar":235,"exercises":285,"related":286,"sources":290},"hodba","Ходьба и шаги","cardio","Кардио","\u002Factivities\u002Fhodba",3.8,{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"compendium","Walking","walking, 5.1 km\u002Fh, level, moderate pace",null,"https:\u002F\u002Fpacompendium.com\u002Fwalking\u002F","steps","met","Ходьба — самая честная бытовая нагрузка: она не требует зала, формы и восстановления, но и калорий сжигает ровно столько, сколько подсказывает физика. Расход зависит от массы тела и скорости, а не от количества уведомлений на часах. Средний человек тратит на ходьбе 3–7 ккал в минуту, и главная ценность ходьбы не в разовом расходе, а в том, что её можно повторять каждый день без выгорания и травм.",[20,21,22,23,24],"Масса тела: при одинаковом темпе человек 90 кг тратит примерно в полтора раза больше, чем человек 60 кг.","Скорость: разница между прогулочным и быстрым шагом — почти двукратная по расходу за то же время.","Рельеф: подъём в 5 % добавляет около 1,5 MET, спуск почти ничего не добавляет.","Вес рюкзака: каждые 10 кг груза дают прибавку порядка 10–15 % к расходу.","Поверхность: песок, снег и высокая трава увеличивают траты заметно сильнее, чем ощущается.",[26,27,28,29],"Считайте не шаги, а минуты в быстром темпе: 30 минут на 6 км\u002Fч дают больше, чем два часа медленной прогулки.","Не удлиняйте маршрут ради круглой цифры на трекере — проще добавить один подъём в гору.","Ходьба после еды помогает контролю сахара крови, но на суточный расход влияет умеренно.","Если хотите привязать ходьбу к дефициту калорий, считайте активные калории, а не общие: покой вы бы всё равно потратили.",[],{"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,[42,51,61,71,81],{"key":43,"label":44,"met":9,"met_source":45,"is_estimate":46,"is_default":47,"speed_kmh":48,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":49,"kcal_hour_female":50},"obychnaya","Обычным шагом, 5 км\u002Fч",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,5,298,210,{"key":52,"label":53,"met":54,"met_source":55,"is_estimate":46,"is_default":46,"speed_kmh":57,"reps_per_min":14,"note":58,"child_url":14,"kcal_hour_male":59,"kcal_hour_female":60},"medlennaya","Прогулочным шагом, 3 км\u002Fч",2.8,{"kind":11,"category":12,"desc":56,"note":14,"based_on":14,"url":15},"walking, 3.2 km\u002Fh, level, slow pace",3,"Темп неспешной прогулки с остановками",219,155,{"key":62,"label":63,"met":64,"met_source":65,"is_estimate":46,"is_default":46,"speed_kmh":67,"reps_per_min":14,"note":68,"child_url":14,"kcal_hour_male":69,"kcal_hour_female":70},"bystraya","Быстрым шагом, 6,4 км\u002Fч",5.5,{"kind":11,"category":12,"desc":66,"note":14,"based_on":14,"url":15},"walking, 6.4 km\u002Fh, level, very brisk pace",6.4,"Разговаривать уже труднее — это и есть умеренная нагрузка",431,304,{"key":72,"label":73,"met":74,"met_source":75,"is_estimate":46,"is_default":46,"speed_kmh":77,"reps_per_min":14,"note":78,"child_url":14,"kcal_hour_male":79,"kcal_hour_female":80},"ochen-bystraya","Очень быстро, 7,2 км\u002Fч",7,{"kind":11,"category":12,"desc":76,"note":14,"based_on":14,"url":15},"walking, 7.2 km\u002Fh, level, firm surface",7.2,"Скорость, на которой большинство переходит на бег",548,387,{"key":82,"label":83,"met":84,"met_source":85,"is_estimate":46,"is_default":46,"speed_kmh":87,"reps_per_min":14,"note":88,"child_url":14,"kcal_hour_male":89,"kcal_hour_female":90},"v-goru","В гору, 5,6 км\u002Fч, уклон 5 %",5.3,{"kind":11,"category":12,"desc":86,"note":14,"based_on":14,"url":15},"walking, 5.6 km\u002Fh, uphill, 1–5 % grade",5.6,"Тот же темп, но уклон добавляет примерно полтора MET",415,293,{"durations":92,"shows_distance":47,"shows_steps":47,"shows_reps":46,"rows":94},[93,36,39],15,[95,120,143,170,196],{"variant":43,"label":44,"met":9,"speed_kmh":48,"male":96,"female":109},[97,102,107],{"minutes":93,"gross":98,"net":99,"km":100,"steps":101,"reps":14},74,55,1.25,1673,{"minutes":36,"gross":103,"net":104,"km":105,"steps":106,"reps":14},149,110,2.5,3347,{"minutes":39,"gross":49,"net":59,"km":48,"steps":108,"reps":14},6693,[110,114,118],{"minutes":93,"gross":111,"net":112,"km":100,"steps":113,"reps":14},53,39,1823,{"minutes":36,"gross":115,"net":116,"km":105,"steps":117,"reps":14},105,77,3647,{"minutes":39,"gross":50,"net":60,"km":48,"steps":119,"reps":14},7293,{"variant":52,"label":53,"met":54,"speed_kmh":57,"male":121,"female":133},[122,126,130],{"minutes":93,"gross":99,"net":123,"km":124,"steps":125,"reps":14},35,0.75,1004,{"minutes":36,"gross":104,"net":127,"km":128,"steps":129,"reps":14},70,1.5,2008,{"minutes":39,"gross":59,"net":131,"km":57,"steps":132,"reps":14},141,4016,[134,137,140],{"minutes":93,"gross":112,"net":135,"km":124,"steps":136,"reps":14},25,1094,{"minutes":36,"gross":116,"net":138,"km":128,"steps":139,"reps":14},50,2188,{"minutes":39,"gross":60,"net":141,"km":57,"steps":142,"reps":14},99,4376,{"variant":62,"label":63,"met":64,"speed_kmh":67,"male":144,"female":158},[145,150,155],{"minutes":93,"gross":146,"net":147,"km":148,"steps":149,"reps":14},108,88,1.6,2142,{"minutes":36,"gross":151,"net":152,"km":153,"steps":154,"reps":14},215,176,3.2,4284,{"minutes":39,"gross":69,"net":156,"km":67,"steps":157,"reps":14},353,8568,[159,163,167],{"minutes":93,"gross":160,"net":161,"km":148,"steps":162,"reps":14},76,62,2334,{"minutes":36,"gross":164,"net":165,"km":153,"steps":166,"reps":14},152,124,4668,{"minutes":39,"gross":70,"net":168,"km":67,"steps":169,"reps":14},249,9335,{"variant":72,"label":73,"met":74,"speed_kmh":77,"male":171,"female":185},[172,177,182],{"minutes":93,"gross":173,"net":174,"km":175,"steps":176,"reps":14},137,118,1.8,2410,{"minutes":36,"gross":178,"net":179,"km":180,"steps":181,"reps":14},274,235,3.6,4819,{"minutes":39,"gross":79,"net":183,"km":77,"steps":184,"reps":14},470,9639,[186,190,193],{"minutes":93,"gross":187,"net":188,"km":175,"steps":189,"reps":14},97,83,2626,{"minutes":36,"gross":191,"net":40,"km":180,"steps":192,"reps":14},193,5251,{"minutes":39,"gross":80,"net":194,"km":77,"steps":195,"reps":14},332,10502,{"variant":82,"label":83,"met":84,"speed_kmh":87,"male":197,"female":210},[198,203,207],{"minutes":93,"gross":199,"net":200,"km":201,"steps":202,"reps":14},104,84,1.4,1874,{"minutes":36,"gross":204,"net":205,"km":54,"steps":206,"reps":14},208,168,3748,{"minutes":39,"gross":89,"net":208,"km":87,"steps":209,"reps":14},337,7497,[211,215,219],{"minutes":93,"gross":212,"net":213,"km":201,"steps":214,"reps":14},73,59,2042,{"minutes":36,"gross":216,"net":217,"km":54,"steps":218,"reps":14},146,119,4084,{"minutes":39,"gross":90,"net":220,"km":87,"steps":221,"reps":14},238,8168,[223,226,229,232],{"q":224,"a":225},"Сколько калорий сжигают 10 000 шагов?","Для мужчины 90 кг это примерно 7,5 км и около 550 ккал общих трат, для женщины 60 кг — около 6,9 км и порядка 380 ккал. Активных калорий (сверх покоя) будет примерно на четверть меньше.",{"q":227,"a":228},"Сколько нужно ходить, чтобы похудеть на килограмм?","Килограмм жировой ткани — это около 7 700 ккал. Одной ходьбой такой дефицит набирается за две-три недели ежедневных часовых прогулок, и только при неизменном питании. Питание в этой паре решает больше.",{"q":230,"a":231},"Правда ли, что ходьба сжигает больше жира, чем бег?","На низкой интенсивности выше доля жира в топливе, но абсолютный расход за то же время у бега больше. Для веса важна общая цифра, а не пропорция источников энергии.",{"q":233,"a":234},"Считать шаги по дому или только прогулку?","Бытовые шаги входят в расход, но их темп обычно ниже 3 км\u002Fч и с частыми паузами. Трекер посчитает их как ходьбу, реальные траты будут ближе к нижней строке таблицы.",[236,244,249,254,258,262,266,270,277,281],{"slug":237,"name":238,"url":239,"met":240,"kcal_hour_male":241,"kcal_hour_female":242,"delta_pct":243,"is_estimate":46},"beg","Бег","\u002Factivities\u002Fbeg",9.3,729,514,145,{"slug":245,"name":246,"url":247,"met":54,"kcal_hour_male":59,"kcal_hour_female":60,"delta_pct":248,"is_estimate":46},"planka","Планка","\u002Factivities\u002Fplanka",-26,{"slug":250,"name":251,"url":252,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":253,"is_estimate":46},"ogorod","Огород и колка дров","\u002Factivities\u002Fogorod",0,{"slug":255,"name":256,"url":257,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":253,"is_estimate":46},"otzhimaniya","Отжимания","\u002Factivities\u002Fotzhimaniya",{"slug":259,"name":260,"url":261,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":253,"is_estimate":46},"podtyagivaniya","Подтягивания и турник","\u002Factivities\u002Fpodtyagivaniya",{"slug":263,"name":264,"url":265,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":253,"is_estimate":47},"sbor-gribov","Сбор грибов и ягод","\u002Factivities\u002Fsbor-gribov",{"slug":267,"name":268,"url":269,"met":9,"kcal_hour_male":49,"kcal_hour_female":50,"delta_pct":253,"is_estimate":46},"vorkaut","Уличный воркаут и калистеника","\u002Factivities\u002Fvorkaut",{"slug":271,"name":272,"url":273,"met":274,"kcal_hour_male":275,"kcal_hour_female":276,"delta_pct":48,"is_estimate":47},"akvapark","Аквапарк","\u002Factivities\u002Fakvapark",4,313,221,{"slug":278,"name":279,"url":280,"met":274,"kcal_hour_male":275,"kcal_hour_female":276,"delta_pct":48,"is_estimate":47},"ashtanga-yoga","Аштанга-йога","\u002Factivities\u002Fashtanga-yoga",{"slug":282,"name":283,"url":284,"met":274,"kcal_hour_male":275,"kcal_hour_female":276,"delta_pct":48,"is_estimate":47},"barre","Барре","\u002Factivities\u002Fbarre",[],[287,289],{"type":288,"title":238,"url":239},"activity",{"type":288,"title":246,"url":247},[291,292,293,294,295],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":56,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":66,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":76,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":86,"note":14,"based_on":14,"url":15},{"page_type":288,"point":14,"template":297,"blocks":301},{"kind":298,"title_tpl":299,"description_tpl":300,"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). Расчёт по видам активности, полу, росту, весу и возрасту.",[],{"page_path":8,"is_entity_page":46,"items":303,"slots":304,"meta":305},[],[],{"total":253},{"items":307,"suggested_section":308},[],{"slug":309,"name":310},"kardio-i-aktivnost","Кардио и активность"]