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Электросамокат к нагрузке отношения почти не имеет.",[20,21,22,23],"Частота отталкиваний: главный фактор, важнее скорости движения.","Смена опорной ноги: без неё половина тела недорабатывает.","Диаметр колёс: маленькие колёса требуют больше толчков на том же маршруте.","Рельеф: любой подъём на самокате превращается в интервал.",[25,26,27,28],"Меняйте толчковую ногу каждые несколько минут — это и симметрия, и более ровный расход.","Для тренировочного эффекта выбирайте маршрут с подъёмами, а не длинный ровный спуск.","Электросамокат считайте транспортом, а не тренировкой: расход там на уровне стояния в метро.","Смотрите на время активного отталкивания, а не на общий километраж поездки.",[],{"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,[41,50,62,71],{"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},"obychno","Обычная езда, 12 км\u002Fч",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,12,376,265,{"key":51,"label":52,"met":53,"met_source":54,"is_estimate":46,"is_default":45,"speed_kmh":58,"reps_per_min":14,"note":59,"child_url":14,"kcal_hour_male":60,"kcal_hour_female":61},"progulka","Прогулочно, 8 км\u002Fч",3.5,{"kind":55,"category":14,"desc":14,"note":56,"based_on":57,"url":14},"estimate","Строки под прогулочный самокат в Compendium нет: берём умеренную езду со скидкой на редкие отталкивания.","scooter riding, general",8,"Неспешное катание по парку с редкими отталкиваниями",274,193,{"key":63,"label":64,"met":65,"met_source":66,"is_estimate":46,"is_default":45,"speed_kmh":68,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":69,"kcal_hour_female":70},"aktivno","Активно, со сменой ног, 16 км\u002Fч",7,{"kind":55,"category":14,"desc":14,"note":67,"based_on":57,"url":14},"Активная езда с частым отталкиванием ближе к лёгкому бегу по расходу, чем к прогулочной езде на самокате.",16,548,387,{"key":72,"label":73,"met":74,"met_source":75,"is_estimate":45,"is_default":45,"speed_kmh":77,"reps_per_min":14,"note":78,"child_url":14,"kcal_hour_male":79,"kcal_hour_female":80},"elektro","Электросамокат",2,{"kind":11,"category":12,"desc":76,"note":14,"based_on":14,"url":15},"riding a motorized scooter, standing",20,"Работают только мышцы-стабилизаторы: расход близок к стоянию",157,111,{"durations":82,"shows_distance":46,"shows_steps":45,"shows_reps":45,"rows":84},[83,35,38],15,[85,106,125,139],{"variant":42,"label":43,"met":9,"speed_kmh":47,"male":86,"female":97},[87,91,95],{"minutes":83,"gross":88,"net":89,"km":90,"steps":14,"reps":14},94,74,3,{"minutes":35,"gross":92,"net":93,"km":94,"steps":14,"reps":14},188,149,6,{"minutes":38,"gross":48,"net":96,"km":47,"steps":14,"reps":14},298,[98,101,104],{"minutes":83,"gross":99,"net":100,"km":90,"steps":14,"reps":14},66,53,{"minutes":35,"gross":102,"net":103,"km":94,"steps":14,"reps":14},133,105,{"minutes":38,"gross":49,"net":105,"km":47,"steps":14,"reps":14},210,{"variant":51,"label":52,"met":53,"speed_kmh":58,"male":107,"female":117},[108,111,115],{"minutes":83,"gross":109,"net":110,"km":74,"steps":14,"reps":14},69,49,{"minutes":35,"gross":112,"net":113,"km":114,"steps":14,"reps":14},137,98,4,{"minutes":38,"gross":60,"net":116,"km":58,"steps":14,"reps":14},196,[118,121,123],{"minutes":83,"gross":119,"net":120,"km":74,"steps":14,"reps":14},48,35,{"minutes":35,"gross":122,"net":109,"km":114,"steps":14,"reps":14},97,{"minutes":38,"gross":61,"net":124,"km":58,"steps":14,"reps":14},138,{"variant":63,"label":64,"met":65,"speed_kmh":68,"male":126,"female":133},[127,129,131],{"minutes":83,"gross":112,"net":128,"km":114,"steps":14,"reps":14},118,{"minutes":35,"gross":60,"net":130,"km":58,"steps":14,"reps":14},235,{"minutes":38,"gross":69,"net":132,"km":68,"steps":14,"reps":14},470,[134,136,137],{"minutes":83,"gross":122,"net":135,"km":114,"steps":14,"reps":14},83,{"minutes":35,"gross":61,"net":39,"km":58,"steps":14,"reps":14},{"minutes":38,"gross":70,"net":138,"km":68,"steps":14,"reps":14},332,{"variant":72,"label":73,"met":74,"speed_kmh":77,"male":140,"female":148},[141,144,147],{"minutes":83,"gross":142,"net":77,"km":143,"steps":14,"reps":14},39,5,{"minutes":35,"gross":145,"net":142,"km":146,"steps":14,"reps":14},78,10,{"minutes":38,"gross":79,"net":145,"km":77,"steps":14,"reps":14},[149,152,154],{"minutes":83,"gross":150,"net":151,"km":143,"steps":14,"reps":14},28,14,{"minutes":35,"gross":153,"net":150,"km":146,"steps":14,"reps":14},55,{"minutes":38,"gross":80,"net":153,"km":77,"steps":14,"reps":14},[156,159,162,165,168],{"q":157,"a":158},"Сколько калорий сжигает час на самокате?","При обычной езде мужчина 90 кг потратит около 420 ккал, женщина 60 кг — около 280 ккал.",{"q":160,"a":161},"Электросамокат сжигает калории?","Почти нет: около 2 MET, что сопоставимо со стоянием. Работают только мышцы, удерживающие равновесие.",{"q":163,"a":164},"Самокат или велосипед?","Велосипед даёт больше расхода за то же время и мягче к суставам. Самокат выигрывает компактностью и подходит для коротких городских поездок.",{"q":166,"a":167},"Портит ли самокат осанку?","Односторонняя езда создаёт асимметричную нагрузку. Решение простое: регулярно менять толчковую ногу и не ездить часами в одной позе.",{"q":169,"a":170},"Самокат считается транспортом или спортом?","Обычный самокат занимает промежуточное положение: как способ добраться до метро он не хуже пешей ходьбы по расходу, а на дистанции в несколько километров даёт даже больше. Спортом он становится тогда, когда вы сознательно ускоряетесь, выбираете маршруты с подъёмами и меняете толчковую ногу. Электрическая версия остаётся чистым транспортом.",[172,180,186,193,198,202,206,210,214,218],{"slug":173,"name":174,"url":175,"met":176,"kcal_hour_male":177,"kcal_hour_female":178,"delta_pct":179,"is_estimate":45},"roliki","Ролики","\u002Factivities\u002Froliki",7.5,588,415,56,{"slug":181,"name":182,"url":183,"met":143,"kcal_hour_male":184,"kcal_hour_female":185,"delta_pct":114,"is_estimate":45},"skeytbord","Скейтборд и лонгборд","\u002Factivities\u002Fskeytbord",392,276,{"slug":187,"name":188,"url":189,"met":190,"kcal_hour_male":191,"kcal_hour_female":48,"delta_pct":192,"is_estimate":45},"velosiped","Велосипед","\u002Factivities\u002Fvelosiped",6.8,533,42,{"slug":194,"name":195,"url":196,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":197,"is_estimate":45},"chechetka","Чечётка (степ)","\u002Factivities\u002Fchechetka",0,{"slug":199,"name":200,"url":201,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":197,"is_estimate":45},"golf","Гольф","\u002Factivities\u002Fgolf",{"slug":203,"name":204,"url":205,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":197,"is_estimate":45},"obruch","Обруч (хулахуп)","\u002Factivities\u002Fobruch",{"slug":207,"name":208,"url":209,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":197,"is_estimate":45},"salsa","Сальса и бачата","\u002Factivities\u002Fsalsa",{"slug":211,"name":212,"url":213,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":197,"is_estimate":45},"skandinavskaya-hodba","Скандинавская ходьба","\u002Factivities\u002Fskandinavskaya-hodba",{"slug":215,"name":216,"url":217,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":197,"is_estimate":46},"vinyasa-yoga","Виньяса-йога","\u002Factivities\u002Fvinyasa-yoga",{"slug":219,"name":220,"url":221,"met":143,"kcal_hour_male":184,"kcal_hour_female":185,"delta_pct":114,"is_estimate":45},"balet","Балет и современный танец","\u002Factivities\u002Fbalet",[],[224,226,227],{"type":225,"title":174,"url":175},"activity",{"type":225,"title":182,"url":183},{"type":225,"title":188,"url":189},[229,230,231,232],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":55,"category":14,"desc":14,"note":56,"based_on":57,"url":14},{"kind":55,"category":14,"desc":14,"note":67,"based_on":57,"url":14},{"kind":11,"category":12,"desc":76,"note":14,"based_on":14,"url":15},{"page_type":225,"point":14,"template":234,"blocks":238},{"kind":235,"title_tpl":236,"description_tpl":237,"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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