[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"activity-yoga":3,"seo-meta:\u002Factivities\u002Fyoga":289,"tips:\u002Factivities\u002Fyoga":295,"questions-activity-yoga":299},{"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":29,"parent":14,"children":32,"base_profile":74,"variants":82,"base_table":118,"faq":211,"similar":224,"exercises":274,"related":275,"sources":283},"yoga","Йога","gym","Зал и дом","\u002Factivities\u002Fyoga",2.3,{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"compendium","Conditioning Exercise","yoga, Hatha",null,"https:\u002F\u002Fpacompendium.com\u002Fconditioning-exercise\u002F","time","met","Йога объединяет очень разные по интенсивности практики, и усреднённая цифра здесь вводит в заблуждение сильнее, чем где-либо ещё. Единственный стиль, измеренный в Compendium напрямую, — хатха: 2,3 MET, то есть меньше, чем медленная прогулка. Динамические стили доходят до 4–5 MET, пассивные опускаются до 1,8. Поэтому у каждого популярного стиля здесь своя строка, а у виньясы — отдельная страница.",[20,21,22,23],"Стиль: разброс между инь-йогой и силовой практикой более чем двукратный.","Доля статики: длительные удержания дают низкое потребление кислорода независимо от субъективной тяжести.","Температура зала: жара повышает пульс и потоотделение, но не расход энергии.","Уровень практикующего: у новичка выше расход на удержание тех же поз из-за лишнего мышечного напряжения.",[25,26,27,28],"Не ориентируйтесь на пульс в горячем зале: он показывает терморегуляцию, а не работу мышц.","Потеря веса после занятия — это вода, она вернётся с первым стаканом.","Если от йоги нужен расход, выбирайте виньясу или силовую практику; если нужна подвижность и восстановление — это другая задача, и мерить её калориями не стоит.","Комбинация «йога плюс ходьба» закрывает и подвижность, и расход, не требуя выбирать одно.",{"claim":30,"reality":31},"Час йоги сжигает 400–500 ккал, особенно в горячем зале.","Хатха-йога по Compendium 2024 — 2,3 MET: у мужчины 90 кг это около 180 ккал в час. Даже виньяса даёт порядка 350 ккал. Ощущение тяжести в горячем зале создаёт жара, а не расход энергии.",[33,42,50,58,66],{"slug":34,"name":35,"url":36,"met":37,"kcal_hour_male":38,"kcal_hour_female":39,"is_estimate":40,"what_short":41},"vinyasa-yoga","Виньяса-йога","\u002Factivities\u002Fvinyasa-yoga",4.8,376,265,true,"Виньяса — динамический стиль, где позы связаны в непрерывный поток и синхронизированы с дыханием.",{"slug":43,"name":44,"url":45,"met":9,"kcal_hour_male":46,"kcal_hour_female":47,"is_estimate":48,"what_short":49},"hatha-yoga","Хатха-йога","\u002Factivities\u002Fhatha-yoga",180,127,false,"Хатха — единственный стиль йоги, измеренный в Compendium напрямую: 2,3 MET, то есть уровень медленной прогулки.",{"slug":51,"name":52,"url":53,"met":54,"kcal_hour_male":55,"kcal_hour_female":56,"is_estimate":40,"what_short":57},"ashtanga-yoga","Аштанга-йога","\u002Factivities\u002Fashtanga-yoga",4,313,221,"Аштанга отличается от других стилей жёсткой структурой: одна и та же последовательность асан, связанных виньясами, повторяется от занятия к занятию.",{"slug":59,"name":60,"url":61,"met":62,"kcal_hour_male":63,"kcal_hour_female":64,"is_estimate":40,"what_short":65},"goryachaya-yoga","Горячая йога (бикрам)","\u002Factivities\u002Fgoryachaya-yoga",3.5,274,193,"Горячая йога — главный пример того, как ощущения расходятся с физиологией.",{"slug":67,"name":68,"url":69,"met":70,"kcal_hour_male":71,"kcal_hour_female":72,"is_estimate":40,"what_short":73},"aeroyoga","Аэройога","\u002Factivities\u002Faeroyoga",3,235,166,"Аэройога переносит асаны в подвесной гамак: часть веса снимается с позвоночника, а инверсии становятся доступны без нагрузки на шею.",{"male":75,"female":79},{"sex":76,"weight_kg":77,"height_cm":46,"age":78},"male",90,30,{"sex":80,"weight_kg":81,"height_cm":72,"age":78},"female",60,[83,88,96,101,111],{"key":84,"label":85,"met":9,"met_source":86,"is_estimate":48,"is_default":40,"speed_kmh":14,"reps_per_min":14,"note":87,"child_url":14,"kcal_hour_male":46,"kcal_hour_female":47},"hatha","Хатха",{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},"Единственный стиль, измеренный в Compendium напрямую",{"key":89,"label":90,"met":37,"met_source":91,"is_estimate":40,"is_default":48,"speed_kmh":14,"reps_per_min":14,"note":95,"child_url":36,"kcal_hour_male":38,"kcal_hour_female":39},"vinyasa","Виньяса",{"kind":92,"category":14,"desc":14,"note":93,"based_on":94,"url":14},"estimate","Виньяса в Compendium 2024 отдельной строкой не измерена. Значение — оценка по силовым стилям йоги и лабораторным замерам потребления кислорода на непрерывных связках.","yoga, power (Conditioning Exercise, 4.0 MET)","Сопоставима с быстрой ходьбой",{"key":97,"label":98,"met":54,"met_source":99,"is_estimate":48,"is_default":48,"speed_kmh":14,"reps_per_min":14,"note":14,"child_url":14,"kcal_hour_male":55,"kcal_hour_female":56},"power","Силовая (power yoga)",{"kind":11,"category":12,"desc":100,"note":14,"based_on":14,"url":15},"yoga, power",{"key":102,"label":103,"met":104,"met_source":105,"is_estimate":40,"is_default":48,"speed_kmh":14,"reps_per_min":14,"note":108,"child_url":14,"kcal_hour_male":109,"kcal_hour_female":110},"in","Инь, нидра, восстановительная",1.8,{"kind":92,"category":14,"desc":14,"note":106,"based_on":107,"url":14},"Пассивные стили отдельной строкой не измерены. Оценка по строке Pilates, mat (1.8 MET) и по данным о позах лёжа.","Pilates, mat (Conditioning Exercise, 1.8 MET)","Длительные пассивные удержания — уровень спокойного сидения",141,99,{"key":112,"label":113,"met":62,"met_source":114,"is_estimate":40,"is_default":48,"speed_kmh":14,"reps_per_min":14,"note":117,"child_url":14,"kcal_hour_male":63,"kcal_hour_female":64},"goryachaya","Горячая (бикрам)",{"kind":92,"category":14,"desc":14,"note":115,"based_on":116,"url":14},"Жара поднимает пульс, но не потребление кислорода: расход ближе к хатхе, чем ощущается. Значение — оценка между хатхой и силовой йогой.","yoga, Hatha (2.3 MET) и yoga, power (4.0 MET)","Пульс высокий из-за жары, потребление кислорода — нет",{"durations":119,"shows_distance":48,"shows_steps":48,"shows_reps":48,"rows":121},[120,78,81],15,[122,140,159,176,194],{"variant":84,"label":85,"met":9,"speed_kmh":14,"male":123,"female":131},[124,127,129],{"minutes":120,"gross":125,"net":126,"km":14,"steps":14,"reps":14},45,25,{"minutes":78,"gross":77,"net":128,"km":14,"steps":14,"reps":14},51,{"minutes":81,"gross":46,"net":130,"km":14,"steps":14,"reps":14},102,[132,135,138],{"minutes":120,"gross":133,"net":134,"km":14,"steps":14,"reps":14},32,18,{"minutes":78,"gross":136,"net":137,"km":14,"steps":14,"reps":14},64,36,{"minutes":81,"gross":47,"net":139,"km":14,"steps":14,"reps":14},72,{"variant":89,"label":90,"met":37,"speed_kmh":14,"male":141,"female":150},[142,145,148],{"minutes":120,"gross":143,"net":144,"km":14,"steps":14,"reps":14},94,74,{"minutes":78,"gross":146,"net":147,"km":14,"steps":14,"reps":14},188,149,{"minutes":81,"gross":38,"net":149,"km":14,"steps":14,"reps":14},298,[151,154,157],{"minutes":120,"gross":152,"net":153,"km":14,"steps":14,"reps":14},66,53,{"minutes":78,"gross":155,"net":156,"km":14,"steps":14,"reps":14},133,105,{"minutes":81,"gross":39,"net":158,"km":14,"steps":14,"reps":14},210,{"variant":97,"label":98,"met":54,"speed_kmh":14,"male":160,"female":168},[161,164,167],{"minutes":120,"gross":162,"net":163,"km":14,"steps":14,"reps":14},78,59,{"minutes":78,"gross":165,"net":166,"km":14,"steps":14,"reps":14},157,118,{"minutes":81,"gross":55,"net":71,"km":14,"steps":14,"reps":14},[169,172,175],{"minutes":120,"gross":170,"net":171,"km":14,"steps":14,"reps":14},55,41,{"minutes":78,"gross":173,"net":174,"km":14,"steps":14,"reps":14},111,83,{"minutes":81,"gross":56,"net":72,"km":14,"steps":14,"reps":14},{"variant":102,"label":103,"met":104,"speed_kmh":14,"male":177,"female":186},[178,181,184],{"minutes":120,"gross":179,"net":180,"km":14,"steps":14,"reps":14},35,16,{"minutes":78,"gross":182,"net":183,"km":14,"steps":14,"reps":14},71,31,{"minutes":81,"gross":109,"net":185,"km":14,"steps":14,"reps":14},63,[187,189,192],{"minutes":120,"gross":126,"net":188,"km":14,"steps":14,"reps":14},11,{"minutes":78,"gross":190,"net":191,"km":14,"steps":14,"reps":14},50,22,{"minutes":81,"gross":110,"net":193,"km":14,"steps":14,"reps":14},44,{"variant":112,"label":113,"met":62,"speed_kmh":14,"male":195,"female":204},[196,199,202],{"minutes":120,"gross":197,"net":198,"km":14,"steps":14,"reps":14},69,49,{"minutes":78,"gross":200,"net":201,"km":14,"steps":14,"reps":14},137,98,{"minutes":81,"gross":63,"net":203,"km":14,"steps":14,"reps":14},196,[205,207,209],{"minutes":120,"gross":206,"net":179,"km":14,"steps":14,"reps":14},48,{"minutes":78,"gross":208,"net":197,"km":14,"steps":14,"reps":14},97,{"minutes":81,"gross":64,"net":210,"km":14,"steps":14,"reps":14},138,[212,215,218,221],{"q":213,"a":214},"Сколько калорий сжигает час йоги?","Хатха у мужчины 90 кг — около 180 ккал в час, у женщины 60 кг — около 127 ккал. Виньяса поднимает цифру примерно вдвое, инь-йога опускает ниже 150 и 100 соответственно.",{"q":216,"a":217},"Почему в горячей йоге так тяжело, а калорий мало?","В жаре организм тратит ресурс на охлаждение: растут пульс и потоотделение, а потребление кислорода мышцами остаётся прежним. Калории считаются по кислороду, а не по поту.",{"q":219,"a":220},"Можно ли похудеть на йоге?","Как единственная нагрузка — с трудом: расход у большинства стилей ниже, чем у обычной ходьбы. Йога хорошо работает как часть режима, но дефицит калорий создаётся питанием и более энергозатратной активностью.",{"q":222,"a":223},"Какой стиль йоги самый энергозатратный?","Из массовых — виньяса и силовая практика, 4–5 MET. Это уровень быстрой ходьбы, а не бега.",[225,232,237,243,247,251,257,261,266,270],{"slug":226,"name":227,"url":228,"met":229,"kcal_hour_male":230,"kcal_hour_female":231,"delta_pct":191,"is_estimate":48},"planka","Планка","\u002Factivities\u002Fplanka",2.8,219,155,{"slug":233,"name":234,"url":235,"met":9,"kcal_hour_male":46,"kcal_hour_female":47,"delta_pct":236,"is_estimate":48},"rastyazhka","Растяжка","\u002Factivities\u002Frastyazhka",0,{"slug":238,"name":239,"url":240,"met":241,"kcal_hour_male":203,"kcal_hour_female":210,"delta_pct":242,"is_estimate":48},"bilyard","Бильярд","\u002Factivities\u002Fbilyard",2.5,9,{"slug":244,"name":245,"url":246,"met":241,"kcal_hour_male":203,"kcal_hour_female":210,"delta_pct":242,"is_estimate":40},"bodyflex","Бодифлекс и дыхательная гимнастика","\u002Factivities\u002Fbodyflex",{"slug":248,"name":249,"url":250,"met":241,"kcal_hour_male":203,"kcal_hour_female":210,"delta_pct":242,"is_estimate":40},"vibroplatforma","Виброплатформа","\u002Factivities\u002Fvibroplatforma",{"slug":252,"name":253,"url":254,"met":255,"kcal_hour_male":165,"kcal_hour_female":173,"delta_pct":256,"is_estimate":48},"vozhdenie","Вождение","\u002Factivities\u002Fvozhdenie",2,-13,{"slug":258,"name":259,"url":260,"met":255,"kcal_hour_male":165,"kcal_hour_female":173,"delta_pct":256,"is_estimate":48},"zimnyaya-rybalka","Зимняя рыбалка","\u002Factivities\u002Fzimnyaya-rybalka",{"slug":262,"name":263,"url":264,"met":104,"kcal_hour_male":109,"kcal_hour_female":110,"delta_pct":265,"is_estimate":40},"banya","Баня, сауна и хамам","\u002Factivities\u002Fbanya",-22,{"slug":267,"name":268,"url":269,"met":104,"kcal_hour_male":109,"kcal_hour_female":110,"delta_pct":265,"is_estimate":48},"pilates","Пилатес","\u002Factivities\u002Fpilates",{"slug":271,"name":272,"url":273,"met":229,"kcal_hour_male":230,"kcal_hour_female":231,"delta_pct":191,"is_estimate":48},"press","Пресс и скручивания","\u002Factivities\u002Fpress",[],[276,278,279,280,281,282],{"type":277,"title":35,"url":36},"activity",{"type":277,"title":44,"url":45},{"type":277,"title":52,"url":53},{"type":277,"title":60,"url":61},{"type":277,"title":68,"url":69},{"type":277,"title":227,"url":228},[284,285,286,287,288],{"kind":11,"category":12,"desc":13,"note":14,"based_on":14,"url":15},{"kind":92,"category":14,"desc":14,"note":93,"based_on":94,"url":14},{"kind":11,"category":12,"desc":100,"note":14,"based_on":14,"url":15},{"kind":92,"category":14,"desc":14,"note":106,"based_on":107,"url":14},{"kind":92,"category":14,"desc":14,"note":115,"based_on":116,"url":14},{"page_type":277,"point":14,"template":290,"blocks":294},{"kind":291,"title_tpl":292,"description_tpl":293,"h1_tpl":14,"og_image":14,"noindex":48},"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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