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Только вот пятиминутный холодный душ добавляет за день десятки килокалорий — меньше, чем одно печенье. Как инструмент бодрости и закалки это работает, как инструмент дефицита — нет.",[20,21,22,23],"Температура воды: чем холоднее, тем сильнее терморегуляторная реакция.","Длительность: холодовые процедуры измеряются минутами.","Наличие дрожи: именно она даёт основной прирост расхода.","Масса тела и состав: худые люди мёрзнут быстрее и тратят больше на согревание.",[25,26,27,28,29],"Считайте холодовые процедуры бонусом к самочувствию, а не источником дефицита.","Резкое погружение в ледяную воду опасно при болезнях сердца.","Горячая ванна расслабляет и помогает сну — это её основная ценность.","После холодной воды согревайтесь движением, а не горячим душем сразу.","Снижайте температуру воды постепенно: закаливание работает при регулярности, а резкий старт обычно заканчивается брошенной затеей.",[],{"male":32,"female":37},{"sex":33,"weight_kg":34,"height_cm":35,"age":36},"male",90,180,30,{"sex":38,"weight_kg":39,"height_cm":40,"age":36},"female",60,166,[42,49,57,68],{"key":4,"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},"Ванна",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,118,83,{"key":50,"label":51,"met":52,"met_source":53,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":55,"kcal_hour_female":56},"dush","Душ",2,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"showering, toweling off, standing",157,111,{"key":58,"label":59,"met":60,"met_source":61,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":65,"child_url":14,"kcal_hour_male":66,"kcal_hour_female":67},"holodnyy-dush","Холодный душ",2.5,{"kind":62,"category":14,"desc":14,"note":63,"based_on":64,"url":14},"estimate","Холодовое воздействие в Compendium не описано: кратковременная дрожь повышает расход, но эффект длится минуты.","showering, standing","Дрожь и сужение сосудов ненадолго повышают расход",196,138,{"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},"morzhevanie","Купание в холодной воде",4,{"kind":62,"category":14,"desc":14,"note":73,"based_on":74,"url":14},"Погружение в ледяную воду вызывает интенсивную терморегуляторную реакцию, но длится минуты и не даёт значимого расхода за день.","swimming, leisurely","Короткое погружение с выраженной дрожью после",313,221,{"durations":79,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":81},[80,36,39],15,[82,101,112,125],{"variant":4,"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},29,10,{"minutes":36,"gross":88,"net":89,"km":14,"steps":14,"reps":14},59,20,{"minutes":39,"gross":47,"net":91,"km":14,"steps":14,"reps":14},39,[93,96,99],{"minutes":80,"gross":94,"net":95,"km":14,"steps":14,"reps":14},21,7,{"minutes":36,"gross":97,"net":98,"km":14,"steps":14,"reps":14},41,14,{"minutes":39,"gross":48,"net":100,"km":14,"steps":14,"reps":14},28,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":102,"female":107},[103,104,106],{"minutes":80,"gross":91,"net":89,"km":14,"steps":14,"reps":14},{"minutes":36,"gross":105,"net":91,"km":14,"steps":14,"reps":14},78,{"minutes":39,"gross":55,"net":105,"km":14,"steps":14,"reps":14},[108,109,111],{"minutes":80,"gross":100,"net":98,"km":14,"steps":14,"reps":14},{"minutes":36,"gross":110,"net":100,"km":14,"steps":14,"reps":14},55,{"minutes":39,"gross":56,"net":110,"km":14,"steps":14,"reps":14},{"variant":58,"label":59,"met":60,"speed_kmh":14,"male":113,"female":119},[114,116,118],{"minutes":80,"gross":115,"net":85,"km":14,"steps":14,"reps":14},49,{"minutes":36,"gross":117,"net":88,"km":14,"steps":14,"reps":14},98,{"minutes":39,"gross":66,"net":47,"km":14,"steps":14,"reps":14},[120,122,124],{"minutes":80,"gross":121,"net":94,"km":14,"steps":14,"reps":14},35,{"minutes":36,"gross":123,"net":97,"km":14,"steps":14,"reps":14},69,{"minutes":39,"gross":67,"net":48,"km":14,"steps":14,"reps":14},{"variant":69,"label":70,"met":71,"speed_kmh":14,"male":126,"female":131},[127,128,129],{"minutes":80,"gross":105,"net":88,"km":14,"steps":14,"reps":14},{"minutes":36,"gross":55,"net":47,"km":14,"steps":14,"reps":14},{"minutes":39,"gross":76,"net":130,"km":14,"steps":14,"reps":14},235,[132,133,134],{"minutes":80,"gross":110,"net":97,"km":14,"steps":14,"reps":14},{"minutes":36,"gross":56,"net":48,"km":14,"steps":14,"reps":14},{"minutes":39,"gross":77,"net":40,"km":14,"steps":14,"reps":14},[136,139,142,145,148],{"q":137,"a":138},"Сколько калорий сжигает холодный душ?","Пять минут дадут около 12 ккал у мужчины 90 кг. Даже с учётом последующей дрожи речь идёт о десятках килокалорий.",{"q":140,"a":141},"Правда ли, что холод активирует бурый жир?","Да, регулярное холодовое воздействие повышает активность бурой жировой ткани. Но вклад в суточный расход остаётся небольшим.",{"q":143,"a":144},"Ванна помогает похудеть?","Нет. Расход около 1,5 MET, а потеря веса после горячей ванны — это жидкость.",{"q":146,"a":147},"Полезно ли моржевание?","Есть данные о влиянии на самочувствие и адаптацию к стрессу. Но при болезнях сердца и сосудов оно опасно и требует консультации врача.",{"q":149,"a":150},"Как начать закаливание правильно?","Постепенно: сначала прохладная вода на ноги в конце обычного душа, затем понижение температуры на пару градусов в неделю. Резкий старт с ледяного обливания чаще заканчивается простудой и брошенной затеей. Регулярность здесь важнее температуры воды.",[152,159,167,175,180,184,188,192,196,202],{"slug":153,"name":154,"url":155,"met":156,"kcal_hour_male":157,"kcal_hour_female":158,"delta_pct":89,"is_estimate":46},"banya","Баня, сауна и хамам","\u002Factivities\u002Fbanya",1.8,141,99,{"slug":160,"name":161,"url":162,"met":163,"kcal_hour_male":164,"kcal_hour_female":165,"delta_pct":166,"is_estimate":45},"massazh","Массаж","\u002Factivities\u002Fmassazh",1.3,102,72,-13,{"slug":168,"name":169,"url":170,"met":171,"kcal_hour_male":172,"kcal_hour_female":173,"delta_pct":174,"is_estimate":45},"plavanie","Плавание","\u002Factivities\u002Fplavanie",5.8,454,321,287,{"slug":176,"name":177,"url":178,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":179,"is_estimate":45},"umstvennaya","Умственная работа","\u002Factivities\u002Fumstvennaya",0,{"slug":181,"name":182,"url":183,"met":163,"kcal_hour_male":164,"kcal_hour_female":165,"delta_pct":166,"is_estimate":45},"fiziologiya","Физиология: смех, дыхание, пищеварение","\u002Factivities\u002Ffiziologiya",{"slug":185,"name":186,"url":187,"met":163,"kcal_hour_male":164,"kcal_hour_female":165,"delta_pct":166,"is_estimate":45},"gv","Грудное вскармливание","\u002Factivities\u002Fgv",{"slug":189,"name":190,"url":191,"met":163,"kcal_hour_male":164,"kcal_hour_female":165,"delta_pct":166,"is_estimate":45},"pokoy","Покой: лёжа, сидя, стоя","\u002Factivities\u002Fpokoy",{"slug":193,"name":194,"url":195,"met":156,"kcal_hour_male":157,"kcal_hour_female":158,"delta_pct":89,"is_estimate":45},"pilates","Пилатес","\u002Factivities\u002Fpilates",{"slug":197,"name":198,"url":199,"met":200,"kcal_hour_male":105,"kcal_hour_female":110,"delta_pct":201,"is_estimate":45},"son","Сон","\u002Factivities\u002Fson",1,-33,{"slug":203,"name":204,"url":205,"met":52,"kcal_hour_male":55,"kcal_hour_female":56,"delta_pct":206,"is_estimate":45},"vozhdenie","Вождение","\u002Factivities\u002Fvozhdenie",33,[],[209,211,212],{"type":210,"title":154,"url":155},"activity",{"type":210,"title":161,"url":162},{"type":210,"title":169,"url":170},[214,215,216,217],{"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":62,"category":14,"desc":14,"note":63,"based_on":64,"url":14},{"kind":62,"category":14,"desc":14,"note":73,"based_on":74,"url":14},{"page_type":210,"point":14,"template":219,"blocks":223},{"kind":220,"title_tpl":221,"description_tpl":222,"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). Расчёт по видам активности, полу, росту, весу и возрасту.",[],{"items":225,"suggested_section":226},[],{"slug":227,"name":228},"kardio-i-aktivnost","Кардио и активность",{"page_path":8,"is_entity_page":45,"items":230,"slots":231,"meta":232},[],[],{"total":179}]