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Реальный вклад силовой в состав тела идёт через мышечную массу и через то, что при дефиците калорий она не даёт терять мышцы вместе с жиром.",[20,21,22,23],"Длительность пауз: работа занимает меньшую часть занятия.","Размер задействованных мышц: присед и тяга тратят больше, чем подъёмы на бицепс.","Интенсивность: работа на 90 % от максимума требует более длинных пауз, снижая средний расход.","Формат: круговая работа поднимает расход вдвое против классических подходов.",[25,26,27,28],"Не гонитесь за калориями на силовой: считайте её вкладом в мышцы, а не в дефицит.","Сокращайте паузы только в подсобных упражнениях: на базовых это ухудшит технику.","Белок и сон важнее для результата силовой, чем расход на самой тренировке.","Дефицит калорий без силовой ведёт к потере мышц вместе с жиром.",[],{"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},"8-15-povtorov","Классическая: 8–15 повторов",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,274,193,{"key":50,"label":51,"met":52,"met_source":53,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":55,"child_url":14,"kcal_hour_male":56,"kcal_hour_female":57},"bazovye","Базовые движения: присед, тяга, жим",5,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"resistance training, squats, slow or explosive effort","Крупные мышечные группы и высокие веса",392,276,{"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},"bodibilding","Бодибилдинг: объёмная работа",6,{"kind":11,"category":12,"desc":63,"note":14,"based_on":14,"url":15},"resistance training, vigorous effort",470,332,{"key":67,"label":68,"met":69,"met_source":70,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":72,"child_url":14,"kcal_hour_male":73,"kcal_hour_female":74},"silovaya-krugovaya","Круговая с гирями и гантелями",7.5,{"kind":11,"category":12,"desc":71,"note":14,"based_on":14,"url":15},"circuit training, including kettlebells, vigorous effort","Паузы минимальны, режим ближе к кардио",588,415,{"durations":76,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":78},[77,35,38],15,[79,97,112,124],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":80,"female":89},[81,84,87],{"minutes":77,"gross":82,"net":83,"km":14,"steps":14,"reps":14},69,49,{"minutes":35,"gross":85,"net":86,"km":14,"steps":14,"reps":14},137,98,{"minutes":38,"gross":47,"net":88,"km":14,"steps":14,"reps":14},196,[90,93,95],{"minutes":77,"gross":91,"net":92,"km":14,"steps":14,"reps":14},48,35,{"minutes":35,"gross":94,"net":82,"km":14,"steps":14,"reps":14},97,{"minutes":38,"gross":48,"net":96,"km":14,"steps":14,"reps":14},138,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":98,"female":105},[99,101,103],{"minutes":77,"gross":86,"net":100,"km":14,"steps":14,"reps":14},78,{"minutes":35,"gross":88,"net":102,"km":14,"steps":14,"reps":14},157,{"minutes":38,"gross":56,"net":104,"km":14,"steps":14,"reps":14},313,[106,108,110],{"minutes":77,"gross":82,"net":107,"km":14,"steps":14,"reps":14},55,{"minutes":35,"gross":96,"net":109,"km":14,"steps":14,"reps":14},111,{"minutes":38,"gross":57,"net":111,"km":14,"steps":14,"reps":14},221,{"variant":59,"label":60,"met":61,"speed_kmh":14,"male":113,"female":119},[114,116,118],{"minutes":77,"gross":115,"net":86,"km":14,"steps":14,"reps":14},118,{"minutes":35,"gross":117,"net":88,"km":14,"steps":14,"reps":14},235,{"minutes":38,"gross":64,"net":56,"km":14,"steps":14,"reps":14},[120,122,123],{"minutes":77,"gross":121,"net":82,"km":14,"steps":14,"reps":14},83,{"minutes":35,"gross":39,"net":96,"km":14,"steps":14,"reps":14},{"minutes":38,"gross":65,"net":57,"km":14,"steps":14,"reps":14},{"variant":67,"label":68,"met":69,"speed_kmh":14,"male":125,"female":134},[126,129,132],{"minutes":77,"gross":127,"net":128,"km":14,"steps":14,"reps":14},147,127,{"minutes":35,"gross":130,"net":131,"km":14,"steps":14,"reps":14},294,255,{"minutes":38,"gross":73,"net":133,"km":14,"steps":14,"reps":14},509,[135,137,139],{"minutes":77,"gross":136,"net":33,"km":14,"steps":14,"reps":14},104,{"minutes":35,"gross":138,"net":34,"km":14,"steps":14,"reps":14},207,{"minutes":38,"gross":74,"net":140,"km":14,"steps":14,"reps":14},359,[142,145,148,151],{"q":143,"a":144},"Сколько калорий сжигает час силовой тренировки?","Классический режим даст мужчине 90 кг около 305 ккал, женщине 60 кг — около 205 ккал. 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Это заметно меньше, чем обещают статьи о EPOC.",[155,163,168,174,179,183,187,191,195,199],{"slug":156,"name":157,"url":158,"met":159,"kcal_hour_male":160,"kcal_hour_female":161,"delta_pct":162,"is_estimate":45},"trenirovka","Тренировка в зале и дома","\u002Factivities\u002Ftrenirovka",4.5,353,249,29,{"slug":164,"name":165,"url":166,"met":52,"kcal_hour_male":56,"kcal_hour_female":57,"delta_pct":167,"is_estimate":45},"tyazhelaya-atletika","Тяжёлая атлетика и пауэрлифтинг","\u002Factivities\u002Ftyazhelaya-atletika",43,{"slug":169,"name":170,"url":171,"met":172,"kcal_hour_male":133,"kcal_hour_female":140,"delta_pct":173,"is_estimate":45},"bodypump","Бодипамп","\u002Factivities\u002Fbodypump",6.5,86,{"slug":175,"name":176,"url":177,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":178,"is_estimate":45},"gantelii","Гантели и эспандер","\u002Factivities\u002Fgantelii",0,{"slug":180,"name":181,"url":182,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":178,"is_estimate":46},"goryachaya-yoga","Горячая йога (бикрам)","\u002Factivities\u002Fgoryachaya-yoga",{"slug":184,"name":185,"url":186,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":178,"is_estimate":45},"hodba-na-meste","Ходьба на месте","\u002Factivities\u002Fhodba-na-meste",{"slug":188,"name":189,"url":190,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":178,"is_estimate":45},"kacheli","Качели","\u002Factivities\u002Fkacheli",{"slug":192,"name":193,"url":194,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":178,"is_estimate":45},"prisedaniya","Приседания","\u002Factivities\u002Fprisedaniya",{"slug":196,"name":197,"url":198,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":178,"is_estimate":45},"rybalka","Рыбалка","\u002Factivities\u002Frybalka",{"slug":200,"name":201,"url":202,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":178,"is_estimate":45},"snegohod","Снегоход","\u002Factivities\u002Fsnegohod",[204,208,212],{"slug":205,"name":206,"url":207},"prised-so-shtangoy","присед со штангой","\u002Fexercises\u002Fprised-so-shtangoy",{"slug":209,"name":210,"url":211},"stanovaya-tyaga-klassicheskaya","становая тяга классическая","\u002Fexercises\u002Fstanovaya-tyaga-klassicheskaya",{"slug":213,"name":214,"url":215},"zhim-shtangi-lezha","жим штанги лёжа","\u002Fexercises\u002Fzhim-shtangi-lezha",[217,219,220],{"type":218,"title":157,"url":158},"activity",{"type":218,"title":165,"url":166},{"type":218,"title":170,"url":171},[222,223,224,225],{"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":12,"desc":71,"note":14,"based_on":14,"url":15},{"page_type":218,"point":14,"template":227,"blocks":231},{"kind":228,"title_tpl":229,"description_tpl":230,"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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