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Второй эффект важнее калорий: часть веса переносится на руки, что разгружает колени и тазобедренные суставы.",[20,21,22,23],"Техника отталкивания: без активного толчка палкой прибавки не будет.","Длина палок: неправильная высота убирает работу плечевого пояса.","Темп: как и в обычной ходьбе, главный рычаг расхода.","Рельеф: на подъёмах вклад рук становится ещё заметнее.",[25,26,27,28],"Толкайтесь палкой назад, а не переставляйте её вперёд — иначе это просто прогулка с двумя тростями.","Подбирайте палки по росту: примерно 0,68 от роста для умеренного темпа.","Формат хорошо подходит при лишнем весе и артрозе: нагрузка на колени ниже обычной ходьбы.","Двадцать процентов прибавки к расходу заметны только при правильной технике.",[],{"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,[41,50,60,68],{"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},"umerenno","Умеренный темп, 5,5 км\u002Fч",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,5.5,376,265,{"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},"spokoyno","Спокойно, 4,5 км\u002Fч",4,{"kind":11,"category":12,"desc":55,"note":14,"based_on":14,"url":15},"walking, with poles, light effort",4.5,"Реабилитационный темп, палки как опора",313,221,{"key":61,"label":62,"met":63,"met_source":64,"is_estimate":45,"is_default":45,"speed_kmh":66,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":67,"kcal_hour_female":48},"bystro","Быстро, 6,5 км\u002Fч",6.8,{"kind":11,"category":12,"desc":65,"note":14,"based_on":14,"url":15},"walking, with poles, brisk pace",6.5,533,{"key":69,"label":70,"met":71,"met_source":72,"is_estimate":45,"is_default":45,"speed_kmh":56,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":74,"kcal_hour_female":75},"v-goru","По пересечённой местности и в гору",7,{"kind":11,"category":12,"desc":73,"note":14,"based_on":14,"url":15},"hiking, with poles, uphill",548,387,{"durations":77,"shows_distance":46,"shows_steps":45,"shows_reps":45,"rows":79},[78,35,38],15,[80,101,121,139],{"variant":42,"label":43,"met":9,"speed_kmh":47,"male":81,"female":92},[82,86,90],{"minutes":78,"gross":83,"net":84,"km":85,"steps":14,"reps":14},94,74,1.38,{"minutes":35,"gross":87,"net":88,"km":89,"steps":14,"reps":14},188,149,2.75,{"minutes":38,"gross":48,"net":91,"km":47,"steps":14,"reps":14},298,[93,96,99],{"minutes":78,"gross":94,"net":95,"km":85,"steps":14,"reps":14},66,53,{"minutes":35,"gross":97,"net":98,"km":89,"steps":14,"reps":14},133,105,{"minutes":38,"gross":49,"net":100,"km":47,"steps":14,"reps":14},210,{"variant":51,"label":52,"met":53,"speed_kmh":56,"male":102,"female":113},[103,107,111],{"minutes":78,"gross":104,"net":105,"km":106,"steps":14,"reps":14},78,59,1.13,{"minutes":35,"gross":108,"net":109,"km":110,"steps":14,"reps":14},157,118,2.25,{"minutes":38,"gross":58,"net":112,"km":56,"steps":14,"reps":14},235,[114,117,120],{"minutes":78,"gross":115,"net":116,"km":106,"steps":14,"reps":14},55,41,{"minutes":35,"gross":118,"net":119,"km":110,"steps":14,"reps":14},111,83,{"minutes":38,"gross":59,"net":39,"km":56,"steps":14,"reps":14},{"variant":61,"label":62,"met":63,"speed_kmh":66,"male":122,"female":132},[123,126,130],{"minutes":78,"gross":97,"net":124,"km":125,"steps":14,"reps":14},114,1.63,{"minutes":35,"gross":127,"net":128,"km":129,"steps":14,"reps":14},266,227,3.25,{"minutes":38,"gross":67,"net":131,"km":66,"steps":14,"reps":14},454,[133,135,137],{"minutes":78,"gross":83,"net":134,"km":125,"steps":14,"reps":14},80,{"minutes":35,"gross":87,"net":136,"km":129,"steps":14,"reps":14},160,{"minutes":38,"gross":48,"net":138,"km":66,"steps":14,"reps":14},321,{"variant":69,"label":70,"met":71,"speed_kmh":56,"male":140,"female":147},[141,143,145],{"minutes":78,"gross":142,"net":109,"km":106,"steps":14,"reps":14},137,{"minutes":35,"gross":144,"net":112,"km":110,"steps":14,"reps":14},274,{"minutes":38,"gross":74,"net":146,"km":56,"steps":14,"reps":14},470,[148,150,152],{"minutes":78,"gross":149,"net":119,"km":106,"steps":14,"reps":14},97,{"minutes":35,"gross":151,"net":39,"km":110,"steps":14,"reps":14},193,{"minutes":38,"gross":75,"net":153,"km":56,"steps":14,"reps":14},332,[155,158,161,164,167],{"q":156,"a":157},"Сколько калорий сжигает час скандинавской ходьбы?","В умеренном темпе мужчина 90 кг потратит около 420 ккал, женщина 60 кг — около 280 ккал.",{"q":159,"a":160},"Насколько палки увеличивают расход?","Примерно на 20 % по сравнению с обычной ходьбой того же темпа. Прибавка появляется только при активном отталкивании.",{"q":162,"a":163},"Кому подходит скандинавская ходьба?","Людям с лишним весом, с болью в коленях, пожилым и восстанавливающимся после травм: часть нагрузки уходит на руки.",{"q":165,"a":166},"Можно ли использовать треккинговые палки?","Можно, но у них другая ручка и темляк. Для правильной техники отталкивания удобнее специальные палки для нордической ходьбы.",{"q":168,"a":169},"Как выбрать палки и не ошибиться?","Длина считается по формуле: рост, умноженный примерно на 0,68 для умеренного темпа и на 0,66 при реабилитации. Важнее длины наличие темляка-перчатки: именно он позволяет отпускать рукоять в конце толчка и работать всей рукой. Телескопические модели удобны для перевозки, но фиксированные надёжнее в работе.",[171,177,183,190,195,199,203,207,211,215],{"slug":172,"name":173,"url":174,"met":175,"kcal_hour_male":91,"kcal_hour_female":100,"delta_pct":176,"is_estimate":45},"hodba","Ходьба и шаги","\u002Factivities\u002Fhodba",3.8,-21,{"slug":178,"name":179,"url":180,"met":181,"kcal_hour_male":146,"kcal_hour_female":153,"delta_pct":182,"is_estimate":45},"pohod","Поход и ходьба в гору","\u002Factivities\u002Fpohod",6,25,{"slug":184,"name":185,"url":186,"met":66,"kcal_hour_male":187,"kcal_hour_female":188,"delta_pct":189,"is_estimate":45},"sportivnaya-hodba","Спортивная ходьба","\u002Factivities\u002Fsportivnaya-hodba",509,359,35,{"slug":191,"name":192,"url":193,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":194,"is_estimate":45},"chechetka","Чечётка (степ)","\u002Factivities\u002Fchechetka",0,{"slug":196,"name":197,"url":198,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":194,"is_estimate":45},"golf","Гольф","\u002Factivities\u002Fgolf",{"slug":200,"name":201,"url":202,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":194,"is_estimate":45},"obruch","Обруч (хулахуп)","\u002Factivities\u002Fobruch",{"slug":204,"name":205,"url":206,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":194,"is_estimate":45},"salsa","Сальса и бачата","\u002Factivities\u002Fsalsa",{"slug":208,"name":209,"url":210,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":194,"is_estimate":45},"samokat","Самокат","\u002Factivities\u002Fsamokat",{"slug":212,"name":213,"url":214,"met":9,"kcal_hour_male":48,"kcal_hour_female":49,"delta_pct":194,"is_estimate":46},"vinyasa-yoga","Виньяса-йога","\u002Factivities\u002Fvinyasa-yoga",{"slug":216,"name":217,"url":218,"met":219,"kcal_hour_male":220,"kcal_hour_female":221,"delta_pct":53,"is_estimate":45},"balet","Балет и современный танец","\u002Factivities\u002Fbalet",5,392,276,[],[224,226,227],{"type":225,"title":173,"url":174},"activity",{"type":225,"title":179,"url":180},{"type":225,"title":185,"url":186},[229,230,231,232],{"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":73,"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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