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Заметный вклад в дефицит, но без питания результата не будет.",{"q":183,"a":184},"Спуск считается нагрузкой?","Да, около 3,5 MET, вдвое меньше подъёма. Зато уступающий режим сильнее нагружает колени и чаще вызывает крепатуру.",{"q":186,"a":187},"Лестница или беговая дорожка?","Быстрый подъём по лестнице сопоставим с бегом 10 км\u002Fч и не требует зала. Дорожка удобнее по равномерности и безопаснее для голеностопа.",{"q":189,"a":190},"Как использовать лестницу без отдельной тренировки?","Самый простой путь — отказаться от лифта на подъёме и оставить его на спуск. Пять этажей дважды в день дают около 30 ккал, за месяц это почти тысяча. Второй вариант — выходить из метро на этаж раньше эскалатора. Такие мелочи работают лучше разовых героических подъёмов на двадцатый этаж.",[192,197,202,207,211,215,221,225,229,233],{"slug":193,"name":194,"url":195,"met":69,"kcal_hour_male":75,"kcal_hour_female":76,"delta_pct":196,"is_estimate":45},"beg-po-lestnice","Бег по лестнице","\u002Factivities\u002Fbeg-po-lestnice",121,{"slug":198,"name":199,"url":200,"met":61,"kcal_hour_male":64,"kcal_hour_female":65,"delta_pct":201,"is_estimate":45},"stairmaster","Лестничный тренажёр","\u002Factivities\u002Fstairmaster",37,{"slug":203,"name":204,"url":205,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":206,"is_estimate":45},"stepper","Степпер","\u002Factivities\u002Fstepper",0,{"slug":208,"name":209,"url":210,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":206,"is_estimate":45},"begovye-lyzhi","Беговые лыжи","\u002Factivities\u002Fbegovye-lyzhi",{"slug":212,"name":213,"url":214,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":206,"is_estimate":45},"velosiped","Велосипед","\u002Factivities\u002Fvelosiped",{"slug":216,"name":217,"url":218,"met":219,"kcal_hour_male":150,"kcal_hour_female":158,"delta_pct":220,"is_estimate":46},"figurnoe-katanie","Фигурное катание","\u002Factivities\u002Ffigurnoe-katanie",7,3,{"slug":222,"name":223,"url":224,"met":219,"kcal_hour_male":150,"kcal_hour_female":158,"delta_pct":220,"is_estimate":45},"futbol","Футбол","\u002Factivities\u002Ffutbol",{"slug":226,"name":227,"url":228,"met":219,"kcal_hour_male":150,"kcal_hour_female":158,"delta_pct":220,"is_estimate":45},"gidrocikl","Гидроцикл и водные аттракционы","\u002Factivities\u002Fgidrocikl",{"slug":230,"name":231,"url":232,"met":219,"kcal_hour_male":150,"kcal_hour_female":158,"delta_pct":220,"is_estimate":45},"greblya","Гребной тренажёр","\u002Factivities\u002Fgreblya",{"slug":234,"name":235,"url":236,"met":219,"kcal_hour_male":150,"kcal_hour_female":158,"delta_pct":220,"is_estimate":45},"hiit","HIIT","\u002Factivities\u002Fhiit",[],[239,241,242],{"type":240,"title":194,"url":195},"activity",{"type":240,"title":199,"url":200},{"type":240,"title":204,"url":205},[244,245,246,247,248],{"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":11,"category":71,"desc":72,"note":14,"based_on":14,"url":73},{"kind":11,"category":12,"desc":82,"note":14,"based_on":14,"url":15},{"page_type":240,"point":14,"template":250,"blocks":254},{"kind":251,"title_tpl":252,"description_tpl":253,"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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