[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-pol-dance":3,"seo-meta:\u002Factivities\u002Fpol-dance":220,"tips:\u002Factivities\u002Fpol-dance":226,"questions-activity-pol-dance":230},{"slug":4,"name":5,"group":6,"group_name":7,"url":8,"met":9,"met_source":10,"unit_mode":15,"calc_mode":16,"reps_per_min":12,"daily_delta_kcal":12,"calc_note":12,"what":17,"factors":18,"tips":23,"myth":12,"parent":29,"children":32,"base_profile":33,"variants":43,"base_table":81,"faq":145,"similar":161,"exercises":209,"related":210,"sources":215},"pol-dance","Пилон (pole dance)","dance","Танцы","\u002Factivities\u002Fpol-dance",6,{"kind":11,"category":12,"desc":12,"note":13,"based_on":14,"url":12},"estimate",null,"Pole dance в Compendium не описан: сочетание силовых удержаний на снаряде и танцевальных связок соответствует умеренно-высокой нагрузке, сопоставимой с гимнастикой.","gymnastics, general","time","met","Пилон — это в первую очередь силовая работа: удержание тела на снаряде требует хвата, широчайших и корпуса, а не только гибкости. Оценочные 6 MET занижают субъективную тяжесть: элементы делаются короткими подходами до отказа, между которыми нужен полноценный отдых. Крепатура в предплечьях после первых занятий — норма.",[19,20,21,22],"Направление: спортивный пилон интенсивнее exotic.","Доля силовых элементов: они лимитируют занятие.","Уровень: у новичков больше времени уходит на подготовку и разбор.","Масса тела: определяет сложность удержания на снаряде.",[24,25,26,27,28],"Готовьте хват и спину отдельно: они лимитируют прогресс сильнее гибкости.","Синяки в первые месяцы неизбежны: это часть освоения снаряда.","Не занимайтесь с кремом на коже: сцепление с пилоном пропадает.","Силовая подготовка в зале ускоряет прогресс заметнее растяжки.","Не наносите крем на кожу перед занятием: сцепление с пилоном пропадает, и даже простые элементы становятся опасными.",{"slug":30,"name":7,"url":31},"tancy","\u002Factivities\u002Ftancy",[],{"male":34,"female":39},{"sex":35,"weight_kg":36,"height_cm":37,"age":38},"male",90,180,30,{"sex":40,"weight_kg":41,"height_cm":42,"age":38},"female",60,166,[44,52,63,75],{"key":45,"label":46,"met":9,"met_source":47,"is_estimate":49,"is_default":49,"speed_kmh":12,"reps_per_min":12,"note":12,"child_url":12,"kcal_hour_male":50,"kcal_hour_female":51},"obychnoe-zanyatie","Обычное занятие",{"kind":11,"category":12,"desc":12,"note":48,"based_on":14,"url":12},"Значение оценочное: занятие чередует силовые элементы на пилоне и танцевальные связки.",true,470,332,{"key":53,"label":54,"met":55,"met_source":56,"is_estimate":49,"is_default":59,"speed_kmh":12,"reps_per_min":12,"note":60,"child_url":12,"kcal_hour_male":61,"kcal_hour_female":62},"sport-pole","Спортивный пилон",7.5,{"kind":11,"category":12,"desc":12,"note":57,"based_on":58,"url":12},"Спортивные дисциплины на пилоне идут интенсивнее любительских: нагрузка ближе к гимнастической подготовке.","gymnastics, vigorous effort",false,"Силовые элементы и связки на время",588,415,{"key":64,"label":65,"met":66,"met_source":67,"is_estimate":59,"is_default":59,"speed_kmh":12,"reps_per_min":12,"note":72,"child_url":12,"kcal_hour_male":73,"kcal_hour_female":74},"exotic","Exotic pole",5,{"kind":68,"category":69,"desc":70,"note":12,"based_on":12,"url":71},"compendium","Dancing","ballet, modern, or jazz, general, rehearsal or class","https:\u002F\u002Fpacompendium.com\u002Fdancing\u002F","Больше хореографии в партере, меньше силовых элементов",392,276,{"key":76,"label":77,"met":78,"met_source":79,"is_estimate":59,"is_default":59,"speed_kmh":12,"reps_per_min":12,"note":12,"child_url":12,"kcal_hour_male":80,"kcal_hour_female":42},"rastyazhka-blok","Растяжка и подготовка",3,{"kind":68,"category":69,"desc":70,"note":12,"based_on":12,"url":71},235,{"durations":82,"shows_distance":59,"shows_steps":59,"shows_reps":59,"rows":84},[83,38,41],15,[85,100,117,132],{"variant":45,"label":46,"met":9,"speed_kmh":12,"male":86,"female":93},[87,90,92],{"minutes":83,"gross":88,"net":89,"km":12,"steps":12,"reps":12},118,98,{"minutes":38,"gross":80,"net":91,"km":12,"steps":12,"reps":12},196,{"minutes":41,"gross":50,"net":73,"km":12,"steps":12,"reps":12},[94,97,99],{"minutes":83,"gross":95,"net":96,"km":12,"steps":12,"reps":12},83,69,{"minutes":38,"gross":42,"net":98,"km":12,"steps":12,"reps":12},138,{"minutes":41,"gross":51,"net":74,"km":12,"steps":12,"reps":12},{"variant":53,"label":54,"met":55,"speed_kmh":12,"male":101,"female":110},[102,105,108],{"minutes":83,"gross":103,"net":104,"km":12,"steps":12,"reps":12},147,127,{"minutes":38,"gross":106,"net":107,"km":12,"steps":12,"reps":12},294,255,{"minutes":41,"gross":61,"net":109,"km":12,"steps":12,"reps":12},509,[111,113,115],{"minutes":83,"gross":112,"net":36,"km":12,"steps":12,"reps":12},104,{"minutes":38,"gross":114,"net":37,"km":12,"steps":12,"reps":12},207,{"minutes":41,"gross":62,"net":116,"km":12,"steps":12,"reps":12},359,{"variant":64,"label":65,"met":66,"speed_kmh":12,"male":118,"female":125},[119,121,123],{"minutes":83,"gross":89,"net":120,"km":12,"steps":12,"reps":12},78,{"minutes":38,"gross":91,"net":122,"km":12,"steps":12,"reps":12},157,{"minutes":41,"gross":73,"net":124,"km":12,"steps":12,"reps":12},313,[126,128,130],{"minutes":83,"gross":96,"net":127,"km":12,"steps":12,"reps":12},55,{"minutes":38,"gross":98,"net":129,"km":12,"steps":12,"reps":12},111,{"minutes":41,"gross":74,"net":131,"km":12,"steps":12,"reps":12},221,{"variant":76,"label":77,"met":78,"speed_kmh":12,"male":133,"female":139},[134,137,138],{"minutes":83,"gross":135,"net":136,"km":12,"steps":12,"reps":12},59,39,{"minutes":38,"gross":88,"net":120,"km":12,"steps":12,"reps":12},{"minutes":41,"gross":80,"net":122,"km":12,"steps":12,"reps":12},[140,143,144],{"minutes":83,"gross":141,"net":142,"km":12,"steps":12,"reps":12},41,28,{"minutes":38,"gross":95,"net":127,"km":12,"steps":12,"reps":12},{"minutes":41,"gross":42,"net":129,"km":12,"steps":12,"reps":12},[146,149,152,155,158],{"q":147,"a":148},"Сколько калорий сжигает час занятий на пилоне?","Около 520 ккал у мужчины 90 кг и 350 ккал у женщины 60 кг. Значение оценочное.",{"q":150,"a":151},"Нужна ли физическая подготовка?","Нет, начинают с нуля. Но первые месяцы уходят на набор силы хвата и корпуса.",{"q":153,"a":154},"Пилон подходит для похудения?","Как силовая работа — да, он сохраняет мышцы и даёт умеренный расход. Для дефицита нужны питание и кардио.",{"q":156,"a":157},"Почему после занятий болят предплечья?","Хват работает статически при каждом удержании. Это самая нагруженная зона в первые месяцы.",{"q":159,"a":160},"Что надеть на занятие по пилону?","Короткие шорты и топ: кожа должна касаться снаряда, иначе элементы просто не удержатся. Никаких кремов и масел перед занятием. Наколенники понадобятся в exotic-направлении, где много работы в партере. Обувь на высокой платформе добавляют позже, на базовых уроках она не нужна.",[162,170,176,181,185,189,193,197,201,205],{"slug":163,"name":164,"url":165,"met":166,"kcal_hour_male":167,"kcal_hour_female":168,"delta_pct":169,"is_estimate":59},"vorkaut","Уличный воркаут и калистеника","\u002Factivities\u002Fvorkaut",3.8,298,210,-37,{"slug":171,"name":172,"url":173,"met":174,"kcal_hour_male":37,"kcal_hour_female":104,"delta_pct":175,"is_estimate":59},"rastyazhka","Растяжка","\u002Factivities\u002Frastyazhka",2.3,-62,{"slug":177,"name":178,"url":179,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":59},"borba","Вольная и греко-римская борьба","\u002Factivities\u002Fborba",0,{"slug":182,"name":183,"url":184,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":59},"cheerleading","Чирлидинг","\u002Factivities\u002Fcheerleading",{"slug":186,"name":187,"url":188,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":59},"fehtovanie","Фехтование","\u002Factivities\u002Ffehtovanie",{"slug":190,"name":191,"url":192,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":59},"funkcionalnaya","Функциональный тренинг","\u002Factivities\u002Ffunkcionalnaya",{"slug":194,"name":195,"url":196,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":59},"otkrytaya-voda","Плавание в открытой воде","\u002Factivities\u002Fotkrytaya-voda",{"slug":198,"name":199,"url":200,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":49},"padel","Падел и ракетбол","\u002Factivities\u002Fpadel",{"slug":202,"name":203,"url":204,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":59},"pohod","Поход и ходьба в гору","\u002Factivities\u002Fpohod",{"slug":206,"name":207,"url":208,"met":9,"kcal_hour_male":50,"kcal_hour_female":51,"delta_pct":180,"is_estimate":59},"sup","Сапбординг","\u002Factivities\u002Fsup",[],[211,213,214],{"type":212,"title":7,"url":31},"activity",{"type":212,"title":164,"url":165},{"type":212,"title":172,"url":173},[216,217,218,219],{"kind":11,"category":12,"desc":12,"note":13,"based_on":14,"url":12},{"kind":11,"category":12,"desc":12,"note":48,"based_on":14,"url":12},{"kind":11,"category":12,"desc":12,"note":57,"based_on":58,"url":12},{"kind":68,"category":69,"desc":70,"note":12,"based_on":12,"url":71},{"page_type":212,"point":12,"template":221,"blocks":225},{"kind":222,"title_tpl":223,"description_tpl":224,"h1_tpl":12,"og_image":12,"noindex":59},"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":59,"items":227,"slots":228,"meta":229},[],[],{"total":180},{"items":231,"suggested_section":232},[],{"slug":233,"name":234},"kardio-i-aktivnost","Кардио и активность"]