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Слабое место домашних моделей — амплитуда: короткий ход педали превращает подъём в переминание, и расход падает вдвое.",[20,21,22,23],"Амплитуда шага: полный ход педали важнее скорости.","Опора на руки: перенос веса на поручни снимает с ног до четверти нагрузки.","Сопротивление гидроцилиндров: на дешёвых моделях оно падает по мере нагрева.","Масса тела: вы поднимаете себя, поэтому вес входит в расчёт напрямую.",[25,26,27,28],"Работайте на полную амплитуду и не заваливайтесь на поручни.","Для домашних мини-степперов реальный расход обычно ближе к нижней строке таблицы.","Чередуйте минуту быстрого темпа и две спокойного — так проще держать 20–30 минут.","При боли в коленях уменьшите глубину шага, а не темп.",[],{"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,[41,49,60,68],{"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},"umerenno","Умеренный темп",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,533,376,{"key":50,"label":51,"met":52,"met_source":53,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":57,"child_url":14,"kcal_hour_male":58,"kcal_hour_female":59},"medlenno","Спокойный темп",4.5,{"kind":11,"category":54,"desc":55,"note":14,"based_on":14,"url":56},"Walking","stair climbing, slow pace","https:\u002F\u002Fpacompendium.com\u002Fwalking\u002F","Соответствует неспешному подъёму по обычной лестнице",353,249,{"key":61,"label":62,"met":63,"met_source":64,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":66,"kcal_hour_female":67},"bystro","Быстрый темп",9.3,{"kind":11,"category":54,"desc":65,"note":14,"based_on":14,"url":56},"stair climbing, fast pace",729,514,{"key":69,"label":70,"met":71,"met_source":72,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":75,"child_url":14,"kcal_hour_male":76,"kcal_hour_female":77},"s-espanderami","С эспандерами для рук",7.5,{"kind":73,"category":14,"desc":14,"note":74,"based_on":13,"url":14},"estimate","Комбинация «шаги плюс тяга эспандера» в Compendium не описана: берём умеренный степпер с прибавкой за работу рук.","Мини-степперы с тросами добавляют работу верха тела",588,415,{"durations":79,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":81},[80,35,38],15,[82,101,120,139],{"variant":42,"label":43,"met":9,"speed_kmh":14,"male":83,"female":92},[84,87,90],{"minutes":80,"gross":85,"net":86,"km":14,"steps":14,"reps":14},133,114,{"minutes":35,"gross":88,"net":89,"km":14,"steps":14,"reps":14},266,227,{"minutes":38,"gross":47,"net":91,"km":14,"steps":14,"reps":14},454,[93,96,99],{"minutes":80,"gross":94,"net":95,"km":14,"steps":14,"reps":14},94,80,{"minutes":35,"gross":97,"net":98,"km":14,"steps":14,"reps":14},188,160,{"minutes":38,"gross":48,"net":100,"km":14,"steps":14,"reps":14},321,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":102,"female":111},[103,106,109],{"minutes":80,"gross":104,"net":105,"km":14,"steps":14,"reps":14},88,69,{"minutes":35,"gross":107,"net":108,"km":14,"steps":14,"reps":14},176,137,{"minutes":38,"gross":58,"net":110,"km":14,"steps":14,"reps":14},274,[112,115,118],{"minutes":80,"gross":113,"net":114,"km":14,"steps":14,"reps":14},62,48,{"minutes":35,"gross":116,"net":117,"km":14,"steps":14,"reps":14},124,97,{"minutes":38,"gross":59,"net":119,"km":14,"steps":14,"reps":14},193,{"variant":61,"label":62,"met":63,"speed_kmh":14,"male":121,"female":130},[122,125,128],{"minutes":80,"gross":123,"net":124,"km":14,"steps":14,"reps":14},182,163,{"minutes":35,"gross":126,"net":127,"km":14,"steps":14,"reps":14},364,325,{"minutes":38,"gross":66,"net":129,"km":14,"steps":14,"reps":14},650,[131,134,137],{"minutes":80,"gross":132,"net":133,"km":14,"steps":14,"reps":14},129,115,{"minutes":35,"gross":135,"net":136,"km":14,"steps":14,"reps":14},257,229,{"minutes":38,"gross":67,"net":138,"km":14,"steps":14,"reps":14},459,{"variant":69,"label":70,"met":71,"speed_kmh":14,"male":140,"female":149},[141,144,147],{"minutes":80,"gross":142,"net":143,"km":14,"steps":14,"reps":14},147,127,{"minutes":35,"gross":145,"net":146,"km":14,"steps":14,"reps":14},294,255,{"minutes":38,"gross":76,"net":148,"km":14,"steps":14,"reps":14},509,[150,152,154],{"minutes":80,"gross":151,"net":33,"km":14,"steps":14,"reps":14},104,{"minutes":35,"gross":153,"net":34,"km":14,"steps":14,"reps":14},207,{"minutes":38,"gross":77,"net":155,"km":14,"steps":14,"reps":14},359,[157,160,163,166,169],{"q":158,"a":159},"Сколько калорий сжигает 30 минут на степпере?","В умеренном темпе мужчина 90 кг потратит около 295 ккал, женщина 60 кг — около 200 ккал.",{"q":161,"a":162},"Мини-степпер даёт такой же расход?","Нет, обычно заметно меньше: у него короткий ход педали и слабое сопротивление. Считайте по спокойному темпу, около 4,5 MET.",{"q":164,"a":165},"Степпер помогает подтянуть ягодицы?","Он нагружает ягодичные и заднюю поверхность бедра, но для формы нужна силовая работа с ощутимым сопротивлением, а не только повторяющиеся шаги.",{"q":167,"a":168},"Степпер или ходьба по лестнице?","Расход почти одинаковый. Реальная лестница добавляет спуск, тренажёр удобнее для длительной равномерной работы.",{"q":170,"a":171},"Кому подходит степпер, а кому нет?","Он удобен тем, у кого мало места и нет времени на зал: 20 минут дома дают нагрузку уровня подъёма по лестнице. А вот при боли в передней части колена или после операции на мениске от него лучше отказаться: сгибание под нагрузкой в каждом шаге как раз и провоцирует дискомфорт. В этом случае разумнее взять велотренажёр с высоким седлом.",[173,178,183,188,192,196,204,208,212,216],{"slug":174,"name":175,"url":176,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"lestnica","Лестница и ступени","\u002Factivities\u002Flestnica",0,{"slug":179,"name":180,"url":181,"met":63,"kcal_hour_male":66,"kcal_hour_female":67,"delta_pct":182,"is_estimate":45},"stairmaster","Лестничный тренажёр","\u002Factivities\u002Fstairmaster",37,{"slug":184,"name":185,"url":186,"met":52,"kcal_hour_male":58,"kcal_hour_female":59,"delta_pct":187,"is_estimate":45},"mini-stepper","Мини-степпер","\u002Factivities\u002Fmini-stepper",-34,{"slug":189,"name":190,"url":191,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"begovye-lyzhi","Беговые лыжи","\u002Factivities\u002Fbegovye-lyzhi",{"slug":193,"name":194,"url":195,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":177,"is_estimate":45},"velosiped","Велосипед","\u002Factivities\u002Fvelosiped",{"slug":197,"name":198,"url":199,"met":200,"kcal_hour_male":201,"kcal_hour_female":202,"delta_pct":203,"is_estimate":46},"figurnoe-katanie","Фигурное катание","\u002Factivities\u002Ffigurnoe-katanie",7,548,387,3,{"slug":205,"name":206,"url":207,"met":200,"kcal_hour_male":201,"kcal_hour_female":202,"delta_pct":203,"is_estimate":45},"futbol","Футбол","\u002Factivities\u002Ffutbol",{"slug":209,"name":210,"url":211,"met":200,"kcal_hour_male":201,"kcal_hour_female":202,"delta_pct":203,"is_estimate":45},"gidrocikl","Гидроцикл и водные аттракционы","\u002Factivities\u002Fgidrocikl",{"slug":213,"name":214,"url":215,"met":200,"kcal_hour_male":201,"kcal_hour_female":202,"delta_pct":203,"is_estimate":45},"greblya","Гребной тренажёр","\u002Factivities\u002Fgreblya",{"slug":217,"name":218,"url":219,"met":200,"kcal_hour_male":201,"kcal_hour_female":202,"delta_pct":203,"is_estimate":45},"hiit","HIIT","\u002Factivities\u002Fhiit",[],[222,224,225],{"type":223,"title":175,"url":176},"activity",{"type":223,"title":180,"url":181},{"type":223,"title":185,"url":186},[227,228,229,230],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":11,"category":54,"desc":55,"note":14,"based_on":14,"url":56},{"kind":11,"category":54,"desc":65,"note":14,"based_on":14,"url":56},{"kind":73,"category":14,"desc":14,"note":74,"based_on":13,"url":14},{"page_type":223,"point":14,"template":232,"blocks":236},{"kind":233,"title_tpl":234,"description_tpl":235,"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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