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Ключевое слово — «почти на максимуме»: в оригинале испытуемые работали на 170 % от МПК. Групповые занятия под названием «табата» к этому режиму обычно отношения не имеют.",[20,21,22,23],"Реальная интенсивность: без работы на пределе протокол превращается в обычную круговую.","Число раундов: четыре минуты оригинала против 30–40 минут фитнес-формата.","Выбранное упражнение: велостанок позволяет выйти на максимум безопаснее, чем берпи.","Подготовленность: новичок физически не может достичь нужной интенсивности.",[25,26,27,28],"Четыре минуты табаты — это не вся тренировка, а один тяжёлый блок в её составе.","Проверьте себя честно: если после восьми раундов вы можете продолжать, интенсивность была ниже протокола.","Для безопасного максимума используйте велостанок или эйр-байк, а не сложнокоординационные движения.","Одного-двух блоков в неделю достаточно: восстановление после настоящей табаты занимает пару 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Ценность протокола не в расходе, а в воздействии на выносливость.",{"q":154,"a":155},"Правда ли, что четыре минуты табаты заменяют час кардио?","По расходу калорий — нет, разница десятикратная. По приросту максимального потребления кислорода протокол действительно сопоставим с длительными занятиями.",{"q":157,"a":158},"Чем табата отличается от HIIT?","Табата — частный случай HIIT с жёстко заданными интервалами 20 на 10 и восемью раундами. HIIT — общее название для любых интервальных схем.",{"q":160,"a":161},"Можно ли новичку начинать с табаты?","Лучше нет. Формат требует базовой выносливости и техники, иначе вместо интенсивности получится суета с высоким риском травмы.",{"q":163,"a":164},"Как правильно провести четыре минуты табаты?","Выберите одно простое движение: велостанок, эйр-байк или приседания с собственным весом. Первые двадцать секунд должны идти на усилии, близком к максимальному, и к шестому раунду темп неизбежно упадёт — это нормально и заложено в протокол. Разминка перед блоком обязательна, минимум пять минут.",[166,172,177,181,186,194,202,206,210,214],{"slug":167,"name":168,"url":169,"met":170,"kcal_hour_male":110,"kcal_hour_female":119,"delta_pct":171,"is_estimate":45},"hiit","HIIT","\u002Factivities\u002Fhiit",7,-36,{"slug":173,"name":174,"url":175,"met":52,"kcal_hour_male":56,"kcal_hour_female":57,"delta_pct":176,"is_estimate":45},"krossfit","Кроссфит","\u002Factivities\u002Fkrossfit",-27,{"slug":178,"name":179,"url":180,"met":52,"kcal_hour_male":56,"kcal_hour_female":57,"delta_pct":176,"is_estimate":45},"burpee","Берпи","\u002Factivities\u002Fburpee",{"slug":182,"name":183,"url":184,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":185,"is_estimate":45},"skakalka","Скакалка","\u002Factivities\u002Fskakalka",0,{"slug":187,"name":188,"url":189,"met":190,"kcal_hour_male":191,"kcal_hour_female":192,"delta_pct":193,"is_estimate":45},"dzyudo","Дзюдо","\u002Factivities\u002Fdzyudo",11.3,885,625,3,{"slug":195,"name":196,"url":197,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":201,"is_estimate":45},"karate","Карате","\u002Factivities\u002Fkarate",10.3,807,569,-6,{"slug":203,"name":204,"url":205,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":201,"is_estimate":45},"kikboksing","Кикбоксинг","\u002Factivities\u002Fkikboksing",{"slug":207,"name":208,"url":209,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":201,"is_estimate":45},"mma","Смешанные единоборства (ММА)","\u002Factivities\u002Fmma",{"slug":211,"name":212,"url":213,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":201,"is_estimate":46},"sambo","Самбо","\u002Factivities\u002Fsambo",{"slug":215,"name":216,"url":217,"met":198,"kcal_hour_male":199,"kcal_hour_female":200,"delta_pct":201,"is_estimate":45},"taekvondo","Тхэквондо","\u002Factivities\u002Ftaekvondo",[],[220,222,223],{"type":221,"title":168,"url":169},"activity",{"type":221,"title":174,"url":175},{"type":221,"title":179,"url":180},[225,226,227,228],{"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":72,"category":14,"desc":14,"note":73,"based_on":74,"url":14},{"page_type":221,"point":14,"template":230,"blocks":234},{"kind":231,"title_tpl":232,"description_tpl":233,"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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