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Под определение попадают и дорожка, и плавание, и танцы. Поэтому универсального числа калорий у кардиотренировки нет: ориентир в 7 MET — это середина диапазона от лёгкой аэробики до интервалов.",[20,21,22,23],"Выбранный вид: разница между эллипсом и скакалкой больше двукратной.","Интенсивность: пульс важнее длительности, если время ограничено.","Непрерывность: паузы между подходами занижают средний расход.","Масса тела: в упражнениях с переносом веса она влияет сильнее, чем на станках.",[25,26,27,28],"Выбирайте вид, который переносите долго: регулярность даёт больше, чем идеальная интенсивность.","Держите 150–300 минут умеренного кардио в неделю — это рабочая рамка рекомендаций ВОЗ.","Не суммируйте расход кардио и силовой за один и тот же час.","Смешивайте виды: это снижает риск перегрузки одних и тех же суставов.",[],{"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},"srednyaya","Средняя кардиотренировка",{"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},"legkaya","Лёгкая: разговорный темп",4.5,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"aerobic, low impact","Пульсовая зона восстановления, дыхание ровное",353,249,{"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},"intensivnaya","Интенсивная: на пределе разговора",9,{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},"aerobic, high impact",705,497,{"key":67,"label":68,"met":69,"met_source":70,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":73,"child_url":14,"kcal_hour_male":74,"kcal_hour_female":75},"intervalnaya","Интервальная",8,{"kind":71,"category":14,"desc":14,"note":72,"based_on":13,"url":14},"estimate","Интервальные протоколы в Compendium описаны только через общий блок аэробики: берём среднее между умеренным и высоким режимом.","Среднее по занятию: пики выше, но паузы усредняют цифру",627,442,{"durations":77,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":79},[78,35,38],15,[80,98,113,126],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":81,"female":90},[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":89,"km":14,"steps":14,"reps":14},470,[91,94,96],{"minutes":78,"gross":92,"net":93,"km":14,"steps":14,"reps":14},97,83,{"minutes":35,"gross":95,"net":39,"km":14,"steps":14,"reps":14},193,{"minutes":38,"gross":48,"net":97,"km":14,"steps":14,"reps":14},332,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":99,"female":106},[100,103,105],{"minutes":78,"gross":101,"net":102,"km":14,"steps":14,"reps":14},88,69,{"minutes":35,"gross":104,"net":83,"km":14,"steps":14,"reps":14},176,{"minutes":38,"gross":56,"net":86,"km":14,"steps":14,"reps":14},[107,110,112],{"minutes":78,"gross":108,"net":109,"km":14,"steps":14,"reps":14},62,48,{"minutes":35,"gross":111,"net":92,"km":14,"steps":14,"reps":14},124,{"minutes":38,"gross":57,"net":95,"km":14,"steps":14,"reps":14},{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":114,"female":120},[115,117,119],{"minutes":78,"gross":104,"net":116,"km":14,"steps":14,"reps":14},157,{"minutes":35,"gross":56,"net":118,"km":14,"steps":14,"reps":14},313,{"minutes":38,"gross":64,"net":74,"km":14,"steps":14,"reps":14},[121,123,125],{"minutes":78,"gross":111,"net":122,"km":14,"steps":14,"reps":14},111,{"minutes":35,"gross":57,"net":124,"km":14,"steps":14,"reps":14},221,{"minutes":38,"gross":65,"net":75,"km":14,"steps":14,"reps":14},{"variant":67,"label":68,"met":69,"speed_kmh":14,"male":127,"female":131},[128,129,130],{"minutes":78,"gross":116,"net":83,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":118,"net":86,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":74,"net":47,"km":14,"steps":14,"reps":14},[132,133,134],{"minutes":78,"gross":122,"net":92,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":124,"net":95,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":75,"net":48,"km":14,"steps":14,"reps":14},[136,139,142,145,148],{"q":137,"a":138},"Сколько калорий сжигает час кардио?","В среднем режиме мужчина 90 кг тратит около 610 ккал, женщина 60 кг — около 410 ккал. Конкретика зависит от вида нагрузки.",{"q":140,"a":141},"Кардио на голодный желудок эффективнее?","Доля жира в топливе выше, а итоговый расход тот же. На снижение веса за неделю формат приёма пищи до тренировки почти не влияет.",{"q":143,"a":144},"Сколько кардио нужно для похудения?","Начните со 150 минут в неделю и дефицита в питании. Кардио без контроля рациона снижает вес медленно и легко компенсируется аппетитом.",{"q":146,"a":147},"Кардио сжигает мышцы?","Умеренные объёмы — нет, особенно если есть силовые тренировки и достаточно белка. Проблемы начинаются при экстремальном дефиците и многочасовых объёмах.",{"q":149,"a":150},"Как понять, что вы в нужной пульсовой зоне?","Ориентир проще формул: в умеренной зоне вы можете говорить фразами, но не можете петь. В интенсивной речь распадается на отдельные слова. Этот разговорный тест точнее готовых процентов от максимального пульса, потому что учитывает вашу текущую форму, усталость и даже погоду в конкретный день.",[152,157,165,173,177,181,185,189,193,201],{"slug":153,"name":154,"url":155,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":156,"is_estimate":45},"hiit","HIIT","\u002Factivities\u002Fhiit",0,{"slug":158,"name":159,"url":160,"met":161,"kcal_hour_male":162,"kcal_hour_female":163,"delta_pct":164,"is_estimate":45},"begovaya-dorozhka","Беговая дорожка","\u002Factivities\u002Fbegovaya-dorozhka",9.3,729,514,33,{"slug":166,"name":167,"url":168,"met":169,"kcal_hour_male":170,"kcal_hour_female":171,"delta_pct":172,"is_estimate":45},"aerobika","Аэробика","\u002Factivities\u002Faerobika",6.5,509,359,-7,{"slug":174,"name":175,"url":176,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":156,"is_estimate":46},"figurnoe-katanie","Фигурное катание","\u002Factivities\u002Ffigurnoe-katanie",{"slug":178,"name":179,"url":180,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":156,"is_estimate":45},"futbol","Футбол","\u002Factivities\u002Ffutbol",{"slug":182,"name":183,"url":184,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":156,"is_estimate":45},"gidrocikl","Гидроцикл и водные аттракционы","\u002Factivities\u002Fgidrocikl",{"slug":186,"name":187,"url":188,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":156,"is_estimate":45},"greblya","Гребной тренажёр","\u002Factivities\u002Fgreblya",{"slug":190,"name":191,"url":192,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":156,"is_estimate":45},"konki","Коньки","\u002Factivities\u002Fkonki",{"slug":194,"name":195,"url":196,"met":197,"kcal_hour_male":198,"kcal_hour_female":199,"delta_pct":200,"is_estimate":45},"begovye-lyzhi","Беговые лыжи","\u002Factivities\u002Fbegovye-lyzhi",6.8,533,376,-3,{"slug":202,"name":203,"url":204,"met":197,"kcal_hour_male":198,"kcal_hour_female":199,"delta_pct":200,"is_estimate":45},"lestnica","Лестница и ступени","\u002Factivities\u002Flestnica",[],[207,209,210],{"type":208,"title":154,"url":155},"activity",{"type":208,"title":159,"url":160},{"type":208,"title":167,"url":168},[212,213,214,215],{"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":13,"url":14},{"page_type":208,"point":14,"template":217,"blocks":221},{"kind":218,"title_tpl":219,"description_tpl":220,"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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