[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-pilates":3,"seo-meta:\u002Factivities\u002Fpilates":216,"tips:\u002Factivities\u002Fpilates":222,"questions-activity-pilates":226},{"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":24,"myth":14,"parent":14,"children":29,"base_profile":30,"variants":40,"base_table":71,"faq":139,"similar":155,"exercises":206,"related":207,"sources":212},"pilates","Пилатес","gym","Зал и дом","\u002Factivities\u002Fpilates",1.8,{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"compendium","Conditioning Exercise","pilates, general",null,"https:\u002F\u002Fpacompendium.com\u002Fconditioning-exercise\u002F","time","met","Пилатес в Compendium 2024 оценён в 1,8 MET — это меньше, чем у спокойной ходьбы, и примерно на уровне сидячей работы. Цифра неудобная, но честная: движения медленные, амплитуда контролируемая, пульс почти не растёт. Ценность метода лежит в другой плоскости: контроль корпуса, дыхание и работа с мелкими стабилизаторами, которые силовая обычно пропускает.",[20,21,22,23],"Формат занятия: реформер с пружинами тяжелее матового пилатеса почти вдвое.","Темп потока: динамичные связки поднимают расход до уровня лёгкой калистеники.","Уровень группы: продвинутые классы ближе к силовой работе с собственным весом.","Масса тела: влияет в основном через расход покоя.",[25,26,27,28],"Не выбирайте пилатес ради расхода калорий: по этому показателю он один из самых скромных.","Совмещайте с ходьбой или кардио, если цель — снижение веса.","Реформер даёт заметно больше нагрузки, чем коврик, при том же названии на расписании.","Метод хорошо работает при болях в пояснице и после родов, но требует грамотного инструктора.",[],{"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},"mat","Пилатес на коврике",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,141,99,{"key":50,"label":51,"met":52,"met_source":53,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":56,"child_url":14,"kcal_hour_male":57,"kcal_hour_female":39},"reformer","На реформере",3,{"kind":54,"category":14,"desc":14,"note":55,"based_on":13,"url":14},"estimate","Занятия на реформере в Compendium отдельной строкой не описаны: значение между матовым пилатесом и лёгкой силовой работой.","Пружины дают сопротивление, работа мышц заметно выше",235,{"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},"dinamichnyy","Динамичный поток",3.5,{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},"calisthenics, light-to-moderate effort",274,193,{"key":67,"label":68,"met":9,"met_source":69,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":70,"child_url":14,"kcal_hour_male":47,"kcal_hour_female":48},"reabilitacionnyy","Реабилитационный формат",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"Медленные движения с акцентом на дыхание и контроль",{"durations":72,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":74},[73,35,38],15,[75,94,113,130],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":76,"female":85},[77,80,83],{"minutes":73,"gross":78,"net":79,"km":14,"steps":14,"reps":14},35,16,{"minutes":35,"gross":81,"net":82,"km":14,"steps":14,"reps":14},71,31,{"minutes":38,"gross":47,"net":84,"km":14,"steps":14,"reps":14},63,[86,89,92],{"minutes":73,"gross":87,"net":88,"km":14,"steps":14,"reps":14},25,11,{"minutes":35,"gross":90,"net":91,"km":14,"steps":14,"reps":14},50,22,{"minutes":38,"gross":48,"net":93,"km":14,"steps":14,"reps":14},44,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":95,"female":104},[96,99,102],{"minutes":73,"gross":97,"net":98,"km":14,"steps":14,"reps":14},59,39,{"minutes":35,"gross":100,"net":101,"km":14,"steps":14,"reps":14},118,78,{"minutes":38,"gross":57,"net":103,"km":14,"steps":14,"reps":14},157,[105,108,111],{"minutes":73,"gross":106,"net":107,"km":14,"steps":14,"reps":14},41,28,{"minutes":35,"gross":109,"net":110,"km":14,"steps":14,"reps":14},83,55,{"minutes":38,"gross":39,"net":112,"km":14,"steps":14,"reps":14},111,{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":114,"female":123},[115,118,121],{"minutes":73,"gross":116,"net":117,"km":14,"steps":14,"reps":14},69,49,{"minutes":35,"gross":119,"net":120,"km":14,"steps":14,"reps":14},137,98,{"minutes":38,"gross":64,"net":122,"km":14,"steps":14,"reps":14},196,[124,126,128],{"minutes":73,"gross":125,"net":78,"km":14,"steps":14,"reps":14},48,{"minutes":35,"gross":127,"net":116,"km":14,"steps":14,"reps":14},97,{"minutes":38,"gross":65,"net":129,"km":14,"steps":14,"reps":14},138,{"variant":67,"label":68,"met":9,"speed_kmh":14,"male":131,"female":135},[132,133,134],{"minutes":73,"gross":78,"net":79,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":81,"net":82,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":47,"net":84,"km":14,"steps":14,"reps":14},[136,137,138],{"minutes":73,"gross":87,"net":88,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":90,"net":91,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":48,"net":93,"km":14,"steps":14,"reps":14},[140,143,146,149,152],{"q":141,"a":142},"Сколько калорий сжигает час пилатеса?","На коврике мужчина 90 кг потратит около 155 ккал, женщина 60 кг — около 105 ккал. Занятие на реформере даст примерно вдвое больше.",{"q":144,"a":145},"Почему у пилатеса такой низкий MET?","Потому что интенсивность измеряется потреблением кислорода, а движения в пилатесе медленные и короткоамплитудные. Ощущение работы мышц при этом высокое.",{"q":147,"a":148},"Можно ли похудеть на пилатесе?","Сам по себе он даёт мало расхода. Он помогает косвенно: улучшает осанку, снижает боль в спине и делает другие тренировки переносимыми.",{"q":150,"a":151},"Пилатес или йога?","По расходу они близки: 1,8 против 2,3 MET у хатхи. Пилатес больше про контроль корпуса, йога — про подвижность и дыхание.",{"q":153,"a":154},"Пилатес на коврике или на реформере?","Реформер даёт больше нагрузки: пружины создают сопротивление, которого на коврике нет, и расход почти удваивается. Но и стоит он заметно дороже. Разумная схема — начать с матовых групп, освоить базовые принципы дыхания и стабилизации, а к реформеру перейти, когда захочется прогрессии в нагрузке.",[156,162,166,170,175,180,184,190,194,202],{"slug":157,"name":158,"url":159,"met":160,"kcal_hour_male":34,"kcal_hour_female":161,"delta_pct":107,"is_estimate":45},"yoga","Йога","\u002Factivities\u002Fyoga",2.3,127,{"slug":163,"name":164,"url":165,"met":160,"kcal_hour_male":34,"kcal_hour_female":161,"delta_pct":107,"is_estimate":45},"rastyazhka","Растяжка","\u002Factivities\u002Frastyazhka",{"slug":167,"name":168,"url":169,"met":160,"kcal_hour_male":34,"kcal_hour_female":161,"delta_pct":107,"is_estimate":45},"hatha-yoga","Хатха-йога","\u002Factivities\u002Fhatha-yoga",{"slug":171,"name":172,"url":173,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":174,"is_estimate":46},"banya","Баня, сауна и хамам","\u002Factivities\u002Fbanya",0,{"slug":176,"name":177,"url":178,"met":179,"kcal_hour_male":103,"kcal_hour_female":112,"delta_pct":88,"is_estimate":45},"vozhdenie","Вождение","\u002Factivities\u002Fvozhdenie",2,{"slug":181,"name":182,"url":183,"met":179,"kcal_hour_male":103,"kcal_hour_female":112,"delta_pct":88,"is_estimate":45},"zimnyaya-rybalka","Зимняя рыбалка","\u002Factivities\u002Fzimnyaya-rybalka",{"slug":185,"name":186,"url":187,"met":188,"kcal_hour_male":100,"kcal_hour_female":109,"delta_pct":189,"is_estimate":45},"umstvennaya","Умственная работа","\u002Factivities\u002Fumstvennaya",1.5,-17,{"slug":191,"name":192,"url":193,"met":188,"kcal_hour_male":100,"kcal_hour_female":109,"delta_pct":189,"is_estimate":45},"vanna","Ванна, душ и холод","\u002Factivities\u002Fvanna",{"slug":195,"name":196,"url":197,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":201,"is_estimate":45},"fiziologiya","Физиология: смех, дыхание, пищеварение","\u002Factivities\u002Ffiziologiya",1.3,102,72,-28,{"slug":203,"name":204,"url":205,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":201,"is_estimate":45},"gv","Грудное вскармливание","\u002Factivities\u002Fgv",[],[208,210,211],{"type":209,"title":158,"url":159},"activity",{"type":209,"title":164,"url":165},{"type":209,"title":168,"url":169},[213,214,215],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":54,"category":14,"desc":14,"note":55,"based_on":13,"url":14},{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},{"page_type":209,"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). Расчёт по видам активности, полу, росту, весу и возрасту.",[],{"page_path":8,"is_entity_page":45,"items":223,"slots":224,"meta":225},[],[],{"total":174},{"items":227,"suggested_section":228},[],{"slug":229,"name":230},"kardio-i-aktivnost","Кардио и активность"]