[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-pohod":3,"seo-meta:\u002Factivities\u002Fpohod":239,"tips:\u002Factivities\u002Fpohod":245,"questions-activity-pohod":249},{"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":77,"faq":160,"similar":176,"exercises":228,"related":229,"sources":234},"pohod","Поход и ходьба в гору","cardio","Кардио","\u002Factivities\u002Fpohod",6,{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"compendium","Walking","hiking, cross country",null,"https:\u002F\u002Fpacompendium.com\u002Fwalking\u002F","distance","met","Поход — это ходьба, которой мешают: рюкзак, камни под ногами, набор высоты. Каждое из этих обстоятельств добавляет расход, поэтому шесть часов на тропе легко перекрывают любую тренировку в зале. Считать поход по километрам бесполезно: три километра вверх по курумнику тратят больше, чем восемь по набережной.",[20,21,22,23],"Набор высоты: главный фактор, важнее пройденного расстояния.","Вес рюкзака: каждые 10 кг прибавляют примерно 10–15 % расхода.","Покрытие: сыпуха, корни и снег требуют постоянной работы стабилизаторов.","Длительность: походный день на 6–8 часов даёт расход, недостижимый в зале.",[25,26,27,28],"Считайте поход по времени и набору высоты, а не по горизонтальному километражу.","Планируйте питание заранее: при расходе 3 000–4 000 ккал в день недоедание бьёт по темпу к вечеру.","Треккинговые палки снимают часть нагрузки с коленей на спусках, расход при этом почти не меняется.","Готовьтесь к походу подъёмами по лестнице с рюкзаком — это ближайшая городская имитация.",[],{"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,[41,50,60,69],{"key":42,"label":43,"met":9,"met_source":44,"is_estimate":45,"is_default":46,"speed_kmh":47,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":48,"kcal_hour_female":49},"obychnyy","Поход по тропе",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,4,470,332,{"key":51,"label":52,"met":53,"met_source":54,"is_estimate":45,"is_default":45,"speed_kmh":56,"reps_per_min":14,"note":57,"child_url":14,"kcal_hour_male":58,"kcal_hour_female":59},"s-ryukzakom","С рюкзаком 10–20 кг",7.8,{"kind":11,"category":12,"desc":55,"note":14,"based_on":14,"url":15},"backpacking, hiking with 10–20 kg load",3.5,"Груз добавляет примерно 10–15 % расхода на каждые 10 кг",611,431,{"key":61,"label":62,"met":63,"met_source":64,"is_estimate":45,"is_default":45,"speed_kmh":66,"reps_per_min":14,"note":67,"child_url":14,"kcal_hour_male":68,"kcal_hour_female":48},"krutoy-podem","Крутой подъём",8.5,{"kind":11,"category":12,"desc":65,"note":14,"based_on":14,"url":15},"climbing hills, general",2.5,"Скорость падает, а расход растёт: работа идёт против гравитации",666,{"key":70,"label":71,"met":72,"met_source":73,"is_estimate":45,"is_default":45,"speed_kmh":66,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":75,"kcal_hour_female":76},"gornyy-treking","Горный треккинг с рюкзаком",9,{"kind":11,"category":12,"desc":74,"note":14,"based_on":14,"url":15},"backpacking, hiking with load, uphill",705,497,{"durations":78,"shows_distance":46,"shows_steps":45,"shows_reps":45,"rows":80},[79,35,38],15,[81,101,122,141],{"variant":42,"label":43,"met":9,"speed_kmh":47,"male":82,"female":93},[83,87,91],{"minutes":79,"gross":84,"net":85,"km":86,"steps":14,"reps":14},118,98,1,{"minutes":35,"gross":88,"net":89,"km":90,"steps":14,"reps":14},235,196,2,{"minutes":38,"gross":48,"net":92,"km":47,"steps":14,"reps":14},392,[94,97,99],{"minutes":79,"gross":95,"net":96,"km":86,"steps":14,"reps":14},83,69,{"minutes":35,"gross":39,"net":98,"km":90,"steps":14,"reps":14},138,{"minutes":38,"gross":49,"net":100,"km":47,"steps":14,"reps":14},276,{"variant":51,"label":52,"met":53,"speed_kmh":56,"male":102,"female":113},[103,107,111],{"minutes":79,"gross":104,"net":105,"km":106,"steps":14,"reps":14},153,133,0.88,{"minutes":35,"gross":108,"net":109,"km":110,"steps":14,"reps":14},306,266,1.75,{"minutes":38,"gross":58,"net":112,"km":56,"steps":14,"reps":14},533,[114,117,120],{"minutes":79,"gross":115,"net":116,"km":106,"steps":14,"reps":14},108,94,{"minutes":35,"gross":118,"net":119,"km":110,"steps":14,"reps":14},216,188,{"minutes":38,"gross":59,"net":121,"km":56,"steps":14,"reps":14},376,{"variant":61,"label":62,"met":63,"speed_kmh":66,"male":123,"female":133},[124,127,131],{"minutes":79,"gross":39,"net":125,"km":126,"steps":14,"reps":14},147,0.63,{"minutes":35,"gross":128,"net":129,"km":130,"steps":14,"reps":14},333,294,1.25,{"minutes":38,"gross":68,"net":132,"km":66,"steps":14,"reps":14},588,[134,137,139],{"minutes":79,"gross":135,"net":136,"km":126,"steps":14,"reps":14},117,104,{"minutes":35,"gross":88,"net":138,"km":130,"steps":14,"reps":14},207,{"minutes":38,"gross":48,"net":140,"km":66,"steps":14,"reps":14},415,{"variant":70,"label":71,"met":72,"speed_kmh":66,"male":142,"female":151},[143,146,149],{"minutes":79,"gross":144,"net":145,"km":126,"steps":14,"reps":14},176,157,{"minutes":35,"gross":147,"net":148,"km":130,"steps":14,"reps":14},353,313,{"minutes":38,"gross":75,"net":150,"km":66,"steps":14,"reps":14},627,[152,155,158],{"minutes":79,"gross":153,"net":154,"km":126,"steps":14,"reps":14},124,111,{"minutes":35,"gross":156,"net":157,"km":130,"steps":14,"reps":14},249,221,{"minutes":38,"gross":76,"net":159,"km":66,"steps":14,"reps":14},442,[161,164,167,170,173],{"q":162,"a":163},"Сколько калорий сжигает день в походе?","Шесть часов на тропе с рюкзаком дают мужчине 90 кг около 4 000 ккал общих трат, женщине 60 кг — около 2 700 ккал.",{"q":165,"a":166},"Сколько добавляет рюкзак?","Ориентировочно 10–15 % расхода на каждые 10 кг груза. На подъёмах разница ощущается сильнее, чем на равнине.",{"q":168,"a":169},"Поход или бег?","За час бег тратит больше, за день поход выигрывает с большим отрывом: держать умеренный темп шесть часов подряд намного проще.",{"q":171,"a":172},"Как считать спуски?","Спуск тратит меньше подъёма, но сильнее нагружает колени. В расчёте походного дня его считают в среднем режиме, около 5–6 MET.",{"q":174,"a":175},"Как подготовиться к первому многодневному походу?","Начните с однодневных выходов на 10–15 километров с рюкзаком, который повезёте в поход. Так проверяются и обувь, и спина, и способность держать темп. За месяц до выхода добавьте подъёмы по лестнице с рюкзаком дважды в неделю. Этого хватает, чтобы первый день на маршруте не стал последним.",[177,185,192,199,204,208,212,216,220,224],{"slug":178,"name":179,"url":180,"met":181,"kcal_hour_male":182,"kcal_hour_female":183,"delta_pct":184,"is_estimate":45},"hodba","Ходьба и шаги","\u002Factivities\u002Fhodba",3.8,298,210,-37,{"slug":186,"name":187,"url":188,"met":189,"kcal_hour_male":121,"kcal_hour_female":190,"delta_pct":191,"is_estimate":45},"skandinavskaya-hodba","Скандинавская ходьба","\u002Factivities\u002Fskandinavskaya-hodba",4.8,265,-20,{"slug":193,"name":194,"url":195,"met":196,"kcal_hour_male":140,"kcal_hour_female":197,"delta_pct":198,"is_estimate":45},"snegostupy","Снегоступы","\u002Factivities\u002Fsnegostupy",5.3,293,-12,{"slug":200,"name":201,"url":202,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":203,"is_estimate":45},"borba","Вольная и греко-римская борьба","\u002Factivities\u002Fborba",0,{"slug":205,"name":206,"url":207,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":203,"is_estimate":45},"cheerleading","Чирлидинг","\u002Factivities\u002Fcheerleading",{"slug":209,"name":210,"url":211,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":203,"is_estimate":45},"fehtovanie","Фехтование","\u002Factivities\u002Ffehtovanie",{"slug":213,"name":214,"url":215,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":203,"is_estimate":45},"funkcionalnaya","Функциональный тренинг","\u002Factivities\u002Ffunkcionalnaya",{"slug":217,"name":218,"url":219,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":203,"is_estimate":45},"otkrytaya-voda","Плавание в открытой воде","\u002Factivities\u002Fotkrytaya-voda",{"slug":221,"name":222,"url":223,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":203,"is_estimate":46},"padel","Падел и ракетбол","\u002Factivities\u002Fpadel",{"slug":225,"name":226,"url":227,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":203,"is_estimate":46},"pol-dance","Пилон (pole dance)","\u002Factivities\u002Fpol-dance",[],[230,232,233],{"type":231,"title":179,"url":180},"activity",{"type":231,"title":187,"url":188},{"type":231,"title":194,"url":195},[235,236,237,238],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":55,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":65,"note":14,"based_on":14,"url":15},{"kind":11,"category":12,"desc":74,"note":14,"based_on":14,"url":15},{"page_type":231,"point":14,"template":240,"blocks":244},{"kind":241,"title_tpl":242,"description_tpl":243,"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":246,"slots":247,"meta":248},[],[],{"total":203},{"items":250,"suggested_section":251},[],{"slug":252,"name":253},"kardio-i-aktivnost","Кардио и активность"]