[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-vorkaut":3,"seo-meta:\u002Factivities\u002Fvorkaut":234,"tips:\u002Factivities\u002Fvorkaut":240,"questions-activity-vorkaut":244},{"slug":4,"name":5,"group":6,"group_name":7,"url":8,"met":9,"met_source":10,"unit_mode":16,"calc_mode":17,"reps_per_min":14,"daily_delta_kcal":14,"calc_note":14,"what":18,"factors":19,"tips":24,"myth":14,"parent":14,"children":29,"base_profile":30,"variants":40,"base_table":75,"faq":151,"similar":167,"exercises":211,"related":224,"sources":229},"vorkaut","Уличный воркаут и калистеника","gym","Зал и дом","\u002Factivities\u002Fvorkaut",3.8,{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"compendium","Conditioning Exercise","calisthenics, moderate effort, general",null,"https:\u002F\u002Fpacompendium.com\u002Fconditioning-exercise\u002F","time","met","Воркаут — силовая работа на уличных снарядах, и по расходу он ведёт себя как силовая: почти всё время уходит на отдых между подходами. Отличие в том, что вес отягощения здесь ваш собственный, поэтому прогресс зависит не только от силы, но и от состава тела. Лишние килограммы бьют по числу повторов сильнее, чем в зале.",[20,21,22,23],"Плотность занятия: круги без пауз почти удваивают расход.","Масса тела: одновременно и сопротивление, и ограничитель.","Тип работы: статические элементы дают мало калорий, но много нагрузки на связки.","Погода: зимой на площадке расход выше за счёт терморегуляции.",[25,26,27,28],"Планируйте воркаут как силовую: считайте расход по общему времени со средним значением.","Разогревайте плечи и локти: уличные элементы жёстко нагружают связки.","Для расхода добавляйте темповые круги, для силы — работу с отягощением.","Зимой сокращайте паузы: тело быстро остывает, растёт риск травмы.",[],{"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,[41,49,57,67],{"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},"obychnaya","Обычная тренировка на площадке",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},false,true,298,210,{"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},"intensivnaya","Интенсивная: круги без пауз",7.5,{"kind":11,"category":12,"desc":54,"note":14,"based_on":14,"url":15},"calisthenics, vigorous effort (e.g., push-ups, jumping jacks)",588,415,{"key":58,"label":59,"met":60,"met_source":61,"is_estimate":46,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":64,"child_url":14,"kcal_hour_male":65,"kcal_hour_female":66},"staticheskie-elementy","Статические элементы: флаг, планш, горизонт",4.5,{"kind":62,"category":14,"desc":14,"note":63,"based_on":13,"url":14},"estimate","Гимнастическая статика в Compendium отдельной строкой не описана: значение между умеренной калистеникой и силовой работой.","Короткие удержания с длинным отдыхом: расход мал, нагрузка на связки высокая",353,249,{"key":68,"label":69,"met":70,"met_source":71,"is_estimate":45,"is_default":45,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":73,"kcal_hour_female":74},"silovaya-baza","Базовые подходы: турник и брусья",5,{"kind":11,"category":12,"desc":72,"note":14,"based_on":14,"url":15},"resistance training, vigorous effort",392,276,{"durations":76,"shows_distance":45,"shows_steps":45,"shows_reps":45,"rows":78},[77,35,38],15,[79,98,115,134],{"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},74,55,{"minutes":35,"gross":85,"net":86,"km":14,"steps":14,"reps":14},149,110,{"minutes":38,"gross":47,"net":88,"km":14,"steps":14,"reps":14},219,[90,93,96],{"minutes":77,"gross":91,"net":92,"km":14,"steps":14,"reps":14},53,39,{"minutes":35,"gross":94,"net":95,"km":14,"steps":14,"reps":14},105,77,{"minutes":38,"gross":48,"net":97,"km":14,"steps":14,"reps":14},155,{"variant":50,"label":51,"met":52,"speed_kmh":14,"male":99,"female":108},[100,103,106],{"minutes":77,"gross":101,"net":102,"km":14,"steps":14,"reps":14},147,127,{"minutes":35,"gross":104,"net":105,"km":14,"steps":14,"reps":14},294,255,{"minutes":38,"gross":55,"net":107,"km":14,"steps":14,"reps":14},509,[109,111,113],{"minutes":77,"gross":110,"net":33,"km":14,"steps":14,"reps":14},104,{"minutes":35,"gross":112,"net":34,"km":14,"steps":14,"reps":14},207,{"minutes":38,"gross":56,"net":114,"km":14,"steps":14,"reps":14},359,{"variant":58,"label":59,"met":60,"speed_kmh":14,"male":116,"female":125},[117,120,123],{"minutes":77,"gross":118,"net":119,"km":14,"steps":14,"reps":14},88,69,{"minutes":35,"gross":121,"net":122,"km":14,"steps":14,"reps":14},176,137,{"minutes":38,"gross":65,"net":124,"km":14,"steps":14,"reps":14},274,[126,129,132],{"minutes":77,"gross":127,"net":128,"km":14,"steps":14,"reps":14},62,48,{"minutes":35,"gross":130,"net":131,"km":14,"steps":14,"reps":14},124,97,{"minutes":38,"gross":66,"net":133,"km":14,"steps":14,"reps":14},193,{"variant":68,"label":69,"met":70,"speed_kmh":14,"male":135,"female":144},[136,139,142],{"minutes":77,"gross":137,"net":138,"km":14,"steps":14,"reps":14},98,78,{"minutes":35,"gross":140,"net":141,"km":14,"steps":14,"reps":14},196,157,{"minutes":38,"gross":73,"net":143,"km":14,"steps":14,"reps":14},313,[145,146,149],{"minutes":77,"gross":119,"net":83,"km":14,"steps":14,"reps":14},{"minutes":35,"gross":147,"net":148,"km":14,"steps":14,"reps":14},138,111,{"minutes":38,"gross":74,"net":150,"km":14,"steps":14,"reps":14},221,[152,155,158,161,164],{"q":153,"a":154},"Сколько калорий сжигает час воркаута?","При обычном режиме мужчина 90 кг потратит около 330 ккал, женщина 60 кг — около 225 ккал. Круговой формат поднимет цифру вдвое.",{"q":156,"a":157},"Можно ли накачаться на турнике и брусьях?","До определённого уровня — да, особенно новичкам. Дальше нужна прогрессия: утяжелители, усложнённые варианты, работа в неполной опоре.",{"q":159,"a":160},"Воркаут помогает похудеть?","Он сохраняет мышцы при дефиците и добавляет расход, но основную работу делает питание.",{"q":162,"a":163},"Сколько тренироваться на площадке?","Три занятия в неделю по 45–60 минут дают устойчивый прогресс. Ежедневные тренировки чаще заканчиваются болью в локтях.",{"q":165,"a":166},"Можно ли заниматься на площадке зимой?","Можно, и многие так делают, но правила меняются: разминка удлиняется вдвое, паузы между подходами сокращаются, а на металлические перекладины лучше надевать перчатки. Голые кисти на морозе теряют чувствительность, и хват отказывает раньше мышц. При температуре ниже минус пятнадцати разумнее перенести занятие в помещение.",[168,173,177,182,186,190,194,199,203,207],{"slug":169,"name":170,"url":171,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":172,"is_estimate":45},"podtyagivaniya","Подтягивания и турник","\u002Factivities\u002Fpodtyagivaniya",0,{"slug":174,"name":175,"url":176,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":172,"is_estimate":45},"otzhimaniya","Отжимания","\u002Factivities\u002Fotzhimaniya",{"slug":178,"name":179,"url":180,"met":70,"kcal_hour_male":73,"kcal_hour_female":74,"delta_pct":181,"is_estimate":45},"trx","TRX и петли","\u002Factivities\u002Ftrx",32,{"slug":183,"name":184,"url":185,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":172,"is_estimate":45},"hodba","Ходьба и шаги","\u002Factivities\u002Fhodba",{"slug":187,"name":188,"url":189,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":172,"is_estimate":45},"ogorod","Огород и колка дров","\u002Factivities\u002Fogorod",{"slug":191,"name":192,"url":193,"met":9,"kcal_hour_male":47,"kcal_hour_female":48,"delta_pct":172,"is_estimate":46},"sbor-gribov","Сбор грибов и ягод","\u002Factivities\u002Fsbor-gribov",{"slug":195,"name":196,"url":197,"met":198,"kcal_hour_male":143,"kcal_hour_female":150,"delta_pct":70,"is_estimate":46},"akvapark","Аквапарк","\u002Factivities\u002Fakvapark",4,{"slug":200,"name":201,"url":202,"met":198,"kcal_hour_male":143,"kcal_hour_female":150,"delta_pct":70,"is_estimate":46},"ashtanga-yoga","Аштанга-йога","\u002Factivities\u002Fashtanga-yoga",{"slug":204,"name":205,"url":206,"met":198,"kcal_hour_male":143,"kcal_hour_female":150,"delta_pct":70,"is_estimate":46},"barre","Барре","\u002Factivities\u002Fbarre",{"slug":208,"name":209,"url":210,"met":198,"kcal_hour_male":143,"kcal_hour_female":150,"delta_pct":70,"is_estimate":45},"kerling","Кёрлинг","\u002Factivities\u002Fkerling",[212,216,220],{"slug":213,"name":214,"url":215},"podtyagivaniya-bez-vesa-s-shirokim-hvatom","подтягивания без веса с широким хватом","\u002Fexercises\u002Fpodtyagivaniya-bez-vesa-s-shirokim-hvatom",{"slug":217,"name":218,"url":219},"otzhimaniya-na-parallelnyh-brusyah","отжимания на параллельных брусьях","\u002Fexercises\u002Fotzhimaniya-na-parallelnyh-brusyah",{"slug":221,"name":222,"url":223},"vyhod-s-siloy-dvumya-rukami","выход с силой двумя руками","\u002Fexercises\u002Fvyhod-s-siloy-dvumya-rukami",[225,227,228],{"type":226,"title":170,"url":171},"activity",{"type":226,"title":175,"url":176},{"type":226,"title":179,"url":180},[230,231,232,233],{"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":13,"url":14},{"kind":11,"category":12,"desc":72,"note":14,"based_on":14,"url":15},{"page_type":226,"point":14,"template":235,"blocks":239},{"kind":236,"title_tpl":237,"description_tpl":238,"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.",[],{"page_path":8,"is_entity_page":45,"items":241,"slots":242,"meta":243},[],[],{"total":172},{"items":245,"suggested_section":246},[],{"slug":247,"name":248},"kardio-i-aktivnost","Кардио и активность"]