{"id":1081,"date":"2025-10-30T19:13:12","date_gmt":"2025-10-30T16:13:12","guid":{"rendered":"https:\/\/blog-miin.dev.ultimate.education\/?p=1081"},"modified":"2025-11-18T14:12:50","modified_gmt":"2025-11-18T11:12:50","slug":"top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti","status":"publish","type":"post","link":"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti","title":{"rendered":"\u0422\u043e\u043f-10 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430, \u0441\u0436\u0438\u0433\u0430\u044e\u0449\u0438\u0445 \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0441\u0435\u0433\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0439: \u0440\u0435\u0439\u0442\u0438\u043d\u0433 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_74 ez-toc-wrap-center counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0421\u043e\u0434\u0435\u0440\u0436\u0430\u043d\u0438\u0435 \u0441\u0442\u0430\u0442\u044c\u0438<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #141414;color:#141414\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #141414;color:#141414\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%9E%D1%82_%D1%87%D0%B5%D0%B3%D0%BE_%D0%B7%D0%B0%D0%B2%D0%B8%D1%81%D0%B8%D1%82_%D1%80%D0%B0%D1%81%D1%85%D0%BE%D0%B4_%D0%BA%D0%B0%D0%BB%D0%BE%D1%80%D0%B8%D0%B9\" >\u041e\u0442 \u0447\u0435\u0433\u043e \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u0440\u0430\u0441\u0445\u043e\u0434 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%A4%D0%B0%D0%BA%D1%82%D0%BE%D1%80%D1%8B_%D0%B2%D0%BB%D0%B8%D1%8F%D1%8E%D1%89%D0%B8%D0%B5_%D0%BD%D0%B0_%D1%8D%D0%BD%D0%B5%D1%80%D0%B3%D0%BE%D0%B7%D0%B0%D1%82%D1%80%D0%B0%D1%82%D1%8B\" >\u0424\u0430\u043a\u0442\u043e\u0440\u044b, \u0432\u043b\u0438\u044f\u044e\u0449\u0438\u0435 \u043d\u0430 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u044b<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%A0%D0%B5%D0%B9%D1%82%D0%B8%D0%BD%D0%B3_%D0%B2%D0%B8%D0%B4%D0%BE%D0%B2_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B0_%D0%BF%D0%BE_%D1%80%D0%B0%D1%81%D1%85%D0%BE%D0%B4%D1%83_%D0%BA%D0%B0%D0%BB%D0%BE%D1%80%D0%B8%D0%B9\" >\u0420\u0435\u0439\u0442\u0438\u043d\u0433 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430 \u043f\u043e \u0440\u0430\u0441\u0445\u043e\u0434\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#1_%D0%91%D0%B5%D0%B3_%D0%B8%D0%BD%D1%82%D0%B5%D1%80%D0%B2%D0%B0%D0%BB%D1%8C%D0%BD%D1%8B%D0%B9%D0%B2_%D0%B3%D0%BE%D1%80%D1%83_%E2%80%94_900-1000_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >1. \u0411\u0435\u0433 (\u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u044b\u0439\/\u0432 \u0433\u043e\u0440\u0443) \u2014 900-1000 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#2_%D0%9F%D0%BB%D0%B0%D0%B2%D0%B0%D0%BD%D0%B8%D0%B5_%D0%B1%D0%B0%D1%82%D1%82%D0%B5%D1%80%D1%84%D0%BB%D1%8F%D0%B9_%D0%B8%D0%BD%D1%82%D0%B5%D0%BD%D1%81%D0%B8%D0%B2%D0%BD%D0%BE%D0%B5_%E2%80%94_800_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >2. \u041f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 (\u0431\u0430\u0442\u0442\u0435\u0440\u0444\u043b\u044f\u0439, \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435) \u2014 800 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#3_%D0%A1%D0%BA%D0%B0%D0%BB%D0%BE%D0%BB%D0%B0%D0%B7%D0%B0%D0%BD%D0%B8%D0%B5_%E2%80%94_750-900_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >3. \u0421\u043a\u0430\u043b\u043e\u043b\u0430\u0437\u0430\u043d\u0438\u0435 \u2014 750-900 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#4_%D0%9F%D1%80%D1%8B%D0%B6%D0%BA%D0%B8_%D1%81%D0%BE_%D1%81%D0%BA%D0%B0%D0%BA%D0%B0%D0%BB%D0%BA%D0%BE%D0%B9_%D0%B2%D1%8B%D1%81%D0%BE%D0%BA%D0%B8%D0%B9_%D1%82%D0%B5%D0%BC%D0%BF_%E2%80%94_700-900_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >4. \u041f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439 (\u0432\u044b\u0441\u043e\u043a\u0438\u0439 \u0442\u0435\u043c\u043f) \u2014 700-900 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#5_%D0%95%D0%B4%D0%B8%D0%BD%D0%BE%D0%B1%D0%BE%D1%80%D1%81%D1%82%D0%B2%D0%B0_%D0%B1%D0%BE%D0%BA%D1%81_%D0%9C%D0%9C%D0%90_%D0%BA%D0%B8%D0%BA%D0%B1%D0%BE%D0%BA%D1%81%D0%B8%D0%BD%D0%B3_%E2%80%94_700-800_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >5. \u0415\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 (\u0431\u043e\u043a\u0441, \u041c\u041c\u0410, \u043a\u0438\u043a\u0431\u043e\u043a\u0441\u0438\u043d\u0433) \u2014 700-800 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#6_%D0%93%D1%80%D0%B5%D0%B1%D0%BB%D1%8F_%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%B5%D1%80%D0%B5_%E2%80%94_600-700_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >6. \u0413\u0440\u0435\u0431\u043b\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0435 \u2014 600-700 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#7_%D0%92%D0%B5%D0%BB%D0%BE%D1%81%D0%BF%D0%BE%D1%80%D1%82_%D0%B8%D0%BD%D1%82%D0%B5%D0%BD%D1%81%D0%B8%D0%B2%D0%BD%D1%8B%D0%B9_%E2%80%94_600-700_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >7. \u0412\u0435\u043b\u043e\u0441\u043f\u043e\u0440\u0442 (\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u0439) \u2014 600-700 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#8_%D0%9A%D1%80%D0%BE%D1%81%D1%81%D1%84%D0%B8%D1%82_HIIT_%E2%80%94_550-650_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >8. \u041a\u0440\u043e\u0441\u0441\u0444\u0438\u0442 (HIIT) \u2014 550-650 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#9_%D0%91%D0%B5%D0%B3_%D0%BD%D0%B0_%D0%BB%D1%8B%D0%B6%D0%B0%D1%85_%E2%80%94_600_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >9. \u0411\u0435\u0433 \u043d\u0430 \u043b\u044b\u0436\u0430\u0445 \u2014 600 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#10_%D0%A4%D1%83%D1%82%D0%B1%D0%BE%D0%BB_%D0%B1%D0%B0%D1%81%D0%BA%D0%B5%D1%82%D0%B1%D0%BE%D0%BB_%E2%80%94_550-600_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\" >10. \u0424\u0443\u0442\u0431\u043e\u043b, \u0431\u0430\u0441\u043a\u0435\u0442\u0431\u043e\u043b \u2014 550-600 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%A1%D1%80%D0%B0%D0%B2%D0%BD%D0%B8%D1%82%D0%B5%D0%BB%D1%8C%D0%BD%D0%B0%D1%8F_%D1%82%D0%B0%D0%B1%D0%BB%D0%B8%D1%86%D0%B0_%D1%8D%D0%BD%D0%B5%D1%80%D0%B3%D0%BE%D0%B7%D0%B0%D1%82%D1%80%D0%B0%D1%82%D0%BD%D0%BE%D1%81%D1%82%D0%B8_%D0%B2%D0%B8%D0%B4%D0%BE%D0%B2_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B0\" >\u0421\u0440\u0430\u0432\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u0442\u0430\u0431\u043b\u0438\u0446\u0430 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u043e\u0441\u0442\u0438 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%9A%D0%B0%D0%BA_%D0%B2%D1%8B%D0%B1%D1%80%D0%B0%D1%82%D1%8C_%D1%81%D0%B2%D0%BE%D0%B9_%D0%B2%D0%B8%D0%B4_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B0\" >\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0441\u0432\u043e\u0439 \u0432\u0438\u0434 \u0441\u043f\u043e\u0440\u0442\u0430<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%A2%D0%B0%D0%B1%D0%BB%D0%B8%D1%86%D0%B0_%D0%B2%D1%8B%D0%B1%D0%BE%D1%80%D0%B0_%D0%BF%D0%BE_%D1%86%D0%B5%D0%BB%D1%8F%D0%BC\" >\u0422\u0430\u0431\u043b\u0438\u0446\u0430 \u0432\u044b\u0431\u043e\u0440\u0430 \u043f\u043e \u0446\u0435\u043b\u044f\u043c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%97%D0%B0%D0%BA%D0%BB%D1%8E%D1%87%D0%B5%D0%BD%D0%B8%D0%B5\" >\u0417\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%98%D1%81%D1%82%D0%BE%D1%87%D0%BD%D0%B8%D0%BA%D0%B8_%D0%B8_%D0%B4%D0%BE%D0%BF%D0%BE%D0%BB%D0%BD%D0%B8%D1%82%D0%B5%D0%BB%D1%8C%D0%BD%D1%8B%D0%B5_%D0%BC%D0%B0%D1%82%D0%B5%D1%80%D0%B8%D0%B0%D0%BB%D1%8B\" >\u0418\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0438 \u0438 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%9D%D0%B0%D1%83%D1%87%D0%BD%D1%8B%D0%B5_%D0%B8%D1%81%D1%81%D0%BB%D0%B5%D0%B4%D0%BE%D0%B2%D0%B0%D0%BD%D0%B8%D1%8F\" >\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/blog-miin.dev.ultimate.education\/top-10-vidov-sporta-szhigayushhih-bolshe-vsego-kalorij-rejting-effektivnosti\/#%D0%9E%D1%84%D0%B8%D1%86%D0%B8%D0%B0%D0%BB%D1%8C%D0%BD%D1%8B%D0%B5_%D1%80%D0%B5%D0%BA%D0%BE%D0%BC%D0%B5%D0%BD%D0%B4%D0%B0%D1%86%D0%B8%D0%B8\" >\u041e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">\u23f1 \u0412\u0440\u0435\u043c\u044f \u0447\u0442\u0435\u043d\u0438\u044f:<\/span> <span class=\"rt-time\"> 4<\/span> <span class=\"rt-label rt-postfix\">\u043c\u0438\u043d\u0443\u0442<\/span><\/span>\n<p>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u0432\u044b\u0431\u043e\u0440 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0430\u0436\u043d\u0435\u0435 \u0438\u0445 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438. \u041e\u0434\u0438\u043d \u0447\u0430\u0441 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0433\u043e \u0431\u0435\u0433\u0430 \u043c\u043e\u0436\u0435\u0442 \u0441\u0436\u0435\u0447\u044c \u0432 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0447\u0435\u043c \u0434\u0432\u0430 \u0447\u0430\u0441\u0430 \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u043e\u0439 \u0445\u043e\u0434\u044c\u0431\u044b.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\"> \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442<\/a>, \u0447\u0442\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u043e\u0442 15% \u0434\u043e 50% \u043d\u0430\u0448\u0438\u0445 \u043e\u0431\u0449\u0438\u0445 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u043e\u0431\u0440\u0430\u0437\u0430 \u0436\u0438\u0437\u043d\u0438.<\/p>\n\n\n\n<p>\u0412 \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435 \u0432\u044b \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u0440\u0435\u0439\u0442\u0438\u043d\u0433 \u0441\u0430\u043c\u044b\u0445 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u044b\u0445 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430 \u0441 \u0442\u043e\u0447\u043d\u044b\u043c\u0438 \u0446\u0438\u0444\u0440\u0430\u043c\u0438. \u041c\u044b \u043f\u043e\u043a\u0430\u0436\u0435\u043c, \u043a\u0430\u043a\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u043f\u043e\u043c\u043e\u0433\u0443\u0442 \u0431\u044b\u0441\u0442\u0440\u0435\u0435 \u0441\u043e\u0437\u0434\u0430\u0442\u044c \u0434\u0435\u0444\u0438\u0446\u0438\u0442 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0438 \u043a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0443\u044e \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%82_%D1%87%D0%B5%D0%B3%D0%BE_%D0%B7%D0%B0%D0%B2%D0%B8%D1%81%D0%B8%D1%82_%D1%80%D0%B0%D1%81%D1%85%D0%BE%D0%B4_%D0%BA%D0%B0%D0%BB%D0%BE%D1%80%D0%B8%D0%B9\"><\/span>\u041e\u0442 \u0447\u0435\u0433\u043e \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u0440\u0430\u0441\u0445\u043e\u0434 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0420\u0430\u0441\u0445\u043e\u0434 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0432\u043e \u0432\u0440\u0435\u043c\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438 \u0437\u0430\u0432\u0438\u0441\u0438\u0442 \u043e\u0442 \u043d\u0435\u0441\u043a\u043e\u043b\u044c\u043a\u0438\u0445 \u043a\u043b\u044e\u0447\u0435\u0432\u044b\u0445 \u0444\u0430\u043a\u0442\u043e\u0440\u043e\u0432. \u041f\u043e\u043d\u0438\u043c\u0430\u043d\u0438\u0435 \u044d\u0442\u0438\u0445 \u043c\u0435\u0445\u0430\u043d\u0438\u0437\u043c\u043e\u0432 \u043f\u043e\u043c\u043e\u0436\u0435\u0442 \u043c\u0430\u043a\u0441\u0438\u043c\u0438\u0437\u0438\u0440\u043e\u0432\u0430\u0442\u044c \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0437\u0430\u043d\u044f\u0442\u0438\u0439 \u0441\u043f\u043e\u0440\u0442\u043e\u043c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A4%D0%B0%D0%BA%D1%82%D0%BE%D1%80%D1%8B_%D0%B2%D0%BB%D0%B8%D1%8F%D1%8E%D1%89%D0%B8%D0%B5_%D0%BD%D0%B0_%D1%8D%D0%BD%D0%B5%D1%80%D0%B3%D0%BE%D0%B7%D0%B0%D1%82%D1%80%D0%B0%D1%82%D1%8B\"><\/span>\u0424\u0430\u043a\u0442\u043e\u0440\u044b, \u0432\u043b\u0438\u044f\u044e\u0449\u0438\u0435 \u043d\u0430 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u044b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u0412\u0435\u0441 \u0447\u0435\u043b\u043e\u0432\u0435\u043a\u0430<\/strong> \u043d\u0430\u043f\u0440\u044f\u043c\u0443\u044e \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u044f\u0435\u0442 \u0431\u0430\u0437\u043e\u0432\u044b\u0439 \u0440\u0430\u0441\u0445\u043e\u0434 \u044d\u043d\u0435\u0440\u0433\u0438\u0438. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\">\u0421\u0438\u0441\u0442\u0435\u043c\u0430\u0442\u0438\u0447\u0435\u0441\u043a\u0438\u0435 \u043e\u0431\u0437\u043e\u0440\u044b<\/a> \u043f\u043e\u0434\u0442\u0432\u0435\u0440\u0436\u0434\u0430\u044e\u0442 \u043b\u0438\u043d\u0435\u0439\u043d\u0443\u044e \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u044c \u043c\u0435\u0436\u0434\u0443 \u043c\u0430\u0441\u0441\u043e\u0439 \u0442\u0435\u043b\u0430 \u0438 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u043c\u043e\u043c. \u0427\u0435\u043b\u043e\u0432\u0435\u043a \u0432\u0435\u0441\u043e\u043c 85 \u043a\u0433 \u043f\u043e\u0442\u0440\u0430\u0442\u0438\u0442 \u043d\u0430 20-25% \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0447\u0435\u043c \u0441\u043f\u043e\u0440\u0442\u0441\u043c\u0435\u043d \u0432\u0435\u0441\u043e\u043c 65 \u043a\u0433 \u043f\u0440\u0438 \u043e\u0434\u0438\u043d\u0430\u043a\u043e\u0432\u043e\u0439 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0435.<\/p>\n\n\n\n<p><strong>\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/strong> \u043a\u0440\u0438\u0442\u0438\u0447\u0435\u0441\u043a\u0438 \u0432\u0430\u0436\u043d\u0430. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\">\u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u0435 2014 \u0433\u043e\u0434\u0430<\/a> \u043f\u043e\u043a\u0430\u0437\u0430\u043b\u043e, \u0447\u0442\u043e HIIT \u0441\u0436\u0438\u0433\u0430\u0435\u0442 12,62 \u043a\u043a\u0430\u043b\/\u043c\u0438\u043d \u043f\u0440\u043e\u0442\u0438\u0432 8,83-9,48 \u043a\u043a\u0430\u043b\/\u043c\u0438\u043d \u043f\u0440\u0438 \u043c\u043e\u043d\u043e\u0442\u043e\u043d\u043d\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0430\u0445 \u0442\u043e\u0439 \u0436\u0435 \u0434\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438.<a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit\"> \u0412\u044b\u0441\u043e\u043a\u043e\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u0435 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u044b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/a> \u0441\u0436\u0438\u0433\u0430\u044e\u0442 \u043d\u0430 25-30% \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0431\u043b\u0430\u0433\u043e\u0434\u0430\u0440\u044f \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0430\u044e\u0449\u0435\u043c\u0443\u0441\u044f \u0441\u0436\u0438\u0433\u0430\u043d\u0438\u044e \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u043f\u043e\u0441\u043b\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438.<\/p>\n\n\n\n<p><strong>\u041c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u043c\u0430\u0441\u0441\u0430<\/strong> \u0438\u0433\u0440\u0430\u0435\u0442 \u043a\u043b\u044e\u0447\u0435\u0432\u0443\u044e \u0440\u043e\u043b\u044c. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\">\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0434\u0430\u043d\u043d\u044b\u0435<\/a> \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0431\u0435\u0437\u0436\u0438\u0440\u043e\u0432\u0430\u044f \u043c\u0430\u0441\u0441\u0430 \u043e\u043f\u0440\u0435\u0434\u0435\u043b\u044f\u0435\u0442 60-80% \u043c\u0435\u0436\u0438\u043d\u0434\u0438\u0432\u0438\u0434\u0443\u0430\u043b\u044c\u043d\u043e\u0439 \u0432\u0430\u0440\u0438\u0430\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u0432 \u0431\u0430\u0437\u0430\u043b\u044c\u043d\u043e\u043c \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u043c\u0435. \u041c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u0442\u043a\u0430\u043d\u044c \u0438\u043c\u0435\u0435\u0442 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0447\u0435\u0441\u043a\u0443\u044e \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c 20 \u043a\u043a\u0430\u043b\/\u043a\u0433 \u043f\u0440\u043e\u0442\u0438\u0432 5 \u043a\u043a\u0430\u043b\/\u043a\u0433 \u0434\u043b\u044f \u0436\u0438\u0440\u043e\u0432\u043e\u0439 \u0442\u043a\u0430\u043d\u0438.<\/p>\n\n\n\n<p><strong>\u0412\u043e\u0437\u0440\u0430\u0441\u0442 \u0438 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u043c<\/strong> \u043e\u0441\u0442\u0430\u044e\u0442\u0441\u044f \u0441\u0442\u0430\u0431\u0438\u043b\u044c\u043d\u044b\u043c\u0438 \u043e\u0442 20 \u0434\u043e 60 \u043b\u0435\u0442, \u043f\u043e\u0441\u043b\u0435 \u0447\u0435\u0433\u043e \u0431\u0430\u0437\u0430\u043b\u044c\u043d\u044b\u0439 \u043c\u0435\u0442\u0430\u0431\u043e\u043b\u0438\u0437\u043c \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e \u0441\u043d\u0438\u0436\u0430\u0435\u0442\u0441\u044f.<\/p>\n\n\n\n<p><strong>\u0422\u0435\u0445\u043d\u0438\u043a\u0430 \u0432\u044b\u043f\u043e\u043b\u043d\u0435\u043d\u0438\u044f<\/strong> \u0442\u0430\u043a\u0436\u0435 \u0432\u043b\u0438\u044f\u0435\u0442 \u043d\u0430 \u0440\u0430\u0441\u0445\u043e\u0434 \u2014 \u0441 \u0440\u043e\u0441\u0442\u043e\u043c \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u0430\u043d\u043d\u043e\u0441\u0442\u0438 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u044b \u043d\u0430 \u0442\u0443 \u0436\u0435 \u0437\u0430\u0434\u0430\u0447\u0443 \u0441\u043d\u0438\u0436\u0430\u044e\u0442\u0441\u044f.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u0424\u0430\u043a\u0442\u043e\u0440<\/strong><\/td><td><strong>\u0412\u043b\u0438\u044f\u043d\u0438\u0435 \u043d\u0430 \u0440\u0430\u0441\u0445\u043e\u0434 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<\/strong><\/td><\/tr><tr><td>\u0412\u0435\u0441 \u0442\u0435\u043b\u0430<\/td><td>\u0427\u0435\u043c \u0431\u043e\u043b\u044c\u0448\u0435 \u0432\u0435\u0441, \u0442\u0435\u043c \u0432\u044b\u0448\u0435 \u0437\u0430\u0442\u0440\u0430\u0442\u044b<\/td><\/tr><tr><td>\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0438\u0439 \u0442\u0435\u043c\u043f \u0443\u0432\u0435\u043b\u0438\u0447\u0438\u0432\u0430\u0435\u0442 \u0440\u0430\u0441\u0445\u043e\u0434 \u043d\u0430 25-30%<\/td><\/tr><tr><td>\u041c\u044b\u0448\u0435\u0447\u043d\u0430\u044f \u043c\u0430\u0441\u0441\u0430<\/td><td>\u041c\u044b\u0448\u0446\u044b \u0442\u0440\u0430\u0442\u044f\u0442 \u0432 4 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u044d\u043d\u0435\u0440\u0433\u0438\u0438, \u0447\u0435\u043c \u0436\u0438\u0440<\/td><\/tr><tr><td>\u0422\u0435\u0445\u043d\u0438\u043a\u0430<\/td><td>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u0430\u044f \u0442\u0435\u0445\u043d\u0438\u043a\u0430 \u0441\u043d\u0438\u0436\u0430\u0435\u0442 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u044b<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A0%D0%B5%D0%B9%D1%82%D0%B8%D0%BD%D0%B3_%D0%B2%D0%B8%D0%B4%D0%BE%D0%B2_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B0_%D0%BF%D0%BE_%D1%80%D0%B0%D1%81%D1%85%D0%BE%D0%B4%D1%83_%D0%BA%D0%B0%D0%BB%D0%BE%D1%80%D0%B8%D0%B9\"><\/span>\u0420\u0435\u0439\u0442\u0438\u043d\u0433 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430 \u043f\u043e \u0440\u0430\u0441\u0445\u043e\u0434\u0443 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0412\u043e\u0442 \u0441\u0430\u043c\u044b\u0435 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u044b\u0435 \u0432\u0438\u0434\u044b \u0441\u043f\u043e\u0440\u0442\u0430 \u0440\u0435\u0439\u0442\u0438\u043d\u0433 \u0441 \u043a\u043e\u043d\u043a\u0440\u0435\u0442\u043d\u044b\u043c\u0438 \u0446\u0438\u0444\u0440\u0430\u043c\u0438 \u0440\u0430\u0441\u0445\u043e\u0434\u0430 \u043a\u0430\u043b\u043e\u0440\u0438\u0439.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_%D0%91%D0%B5%D0%B3_%D0%B8%D0%BD%D1%82%D0%B5%D1%80%D0%B2%D0%B0%D0%BB%D1%8C%D0%BD%D1%8B%D0%B9%D0%B2_%D0%B3%D0%BE%D1%80%D1%83_%E2%80%94_900-1000_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>1. \u0411\u0435\u0433 (\u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u044b\u0439\/\u0432 \u0433\u043e\u0440\u0443) \u2014 900-1000 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u0411\u0435\u0433 \u043e\u0441\u0442\u0430\u0435\u0442\u0441\u044f \u0447\u0435\u043c\u043f\u0438\u043e\u043d\u043e\u043c \u043f\u043e \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u0430\u043c.<a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"> \u0414\u0430\u043d\u043d\u044b\u0435 Harvard Health<\/a> \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0431\u0435\u0433 \u0441\u043e \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c\u044e 16 \u043a\u043c\/\u0447 \u0441\u0436\u0438\u0433\u0430\u0435\u0442 906-1342 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441. \u041c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u0430\u044f \u043a\u0430\u0440\u0434\u0438\u043e\u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 \u0437\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u0443\u0435\u0442 \u043a\u0440\u0443\u043f\u043d\u044b\u0435 \u043c\u044b\u0448\u0435\u0447\u043d\u044b\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043d\u043e\u0433 \u0438 \u043a\u043e\u0440\u0430, \u043e\u0441\u043e\u0431\u0435\u043d\u043d\u043e \u043f\u0440\u0438 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u043e\u043c \u0431\u0435\u0433\u0435 \u0438\u043b\u0438 \u0431\u0435\u0433\u0435 \u0432 \u0433\u043e\u0440\u0443. \u041f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043b\u044e\u0434\u0435\u0439 \u0441 \u0445\u043e\u0440\u043e\u0448\u0435\u0439 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u043e\u0439 \u0431\u0435\u0437 \u043f\u0440\u043e\u0431\u043b\u0435\u043c \u0441 \u0441\u0443\u0441\u0442\u0430\u0432\u0430\u043c\u0438.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_%D0%9F%D0%BB%D0%B0%D0%B2%D0%B0%D0%BD%D0%B8%D0%B5_%D0%B1%D0%B0%D1%82%D1%82%D0%B5%D1%80%D1%84%D0%BB%D1%8F%D0%B9_%D0%B8%D0%BD%D1%82%D0%B5%D0%BD%D1%81%D0%B8%D0%B2%D0%BD%D0%BE%D0%B5_%E2%80%94_800_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>2. \u041f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 (\u0431\u0430\u0442\u0442\u0435\u0440\u0444\u043b\u044f\u0439, \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435) \u2014 800 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435 \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u0435<\/a> \u0441\u0436\u0438\u0433\u0430\u0435\u0442 600-840 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441.<a href=\"https:\/\/www.livescience.com\/health\/exercise\/which-olympic-sport-burns-the-most-calories\"> \u042d\u043a\u0441\u043f\u0435\u0440\u0442\u044b \u043e\u0442\u043c\u0435\u0447\u0430\u044e\u0442<\/a>, \u0447\u0442\u043e \u0431\u0440\u0430\u0441\u0441 \u2014 \u0441\u0430\u043c\u044b\u0439 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u044b\u0439 \u0441\u0442\u0438\u043b\u044c (\u043e\u043a\u043e\u043b\u043e 30,4 \u043a\u043a\u0430\u043b\/\u043a\u0433\/\u0447\u0430\u0441), \u0437\u0430 \u043d\u0438\u043c \u0441\u043b\u0435\u0434\u0443\u0435\u0442 \u0431\u0430\u0442\u0442\u0435\u0440\u0444\u043b\u044f\u0439. \u0417\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u044b \u0432\u0441\u0435 \u0433\u0440\u0443\u043f\u043f\u044b \u043c\u044b\u0448\u0446, \u0432\u044b\u0441\u043e\u043a\u043e\u0435 \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435 \u0432\u043e\u0434\u044b \u0442\u0440\u0435\u0431\u0443\u0435\u0442 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u0438 \u0434\u044b\u0445\u0430\u043d\u0438\u044f \u0438 \u0434\u0432\u0438\u0436\u0435\u043d\u0438\u0439. \u0418\u0434\u0435\u0430\u043b\u044c\u043d\u043e \u0434\u043b\u044f \u043b\u044e\u0434\u0435\u0439 \u0441 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430\u043c\u0438 \u0441\u0443\u0441\u0442\u0430\u0432\u043e\u0432.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_%D0%A1%D0%BA%D0%B0%D0%BB%D0%BE%D0%BB%D0%B0%D0%B7%D0%B0%D0%BD%D0%B8%D0%B5_%E2%80%94_750-900_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>3. \u0421\u043a\u0430\u043b\u043e\u043b\u0430\u0437\u0430\u043d\u0438\u0435 \u2014 750-900 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0421\u043a\u0430\u043b\u043e\u043b\u0430\u0437\u0430\u043d\u0438\u0435<\/a> \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 454-672 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441 \u0431\u0430\u0437\u043e\u0432\u043e\u0433\u043e \u0440\u0430\u0441\u0445\u043e\u0434\u0430. \u041f\u043e\u0441\u0442\u043e\u044f\u043d\u043d\u043e\u0435 \u043d\u0430\u043f\u0440\u044f\u0436\u0435\u043d\u0438\u0435 \u0432\u0441\u0435\u0445 \u043c\u044b\u0448\u0446 \u0442\u0435\u043b\u0430, \u0440\u0430\u0431\u043e\u0442\u0430 \u043f\u0440\u043e\u0442\u0438\u0432 \u0441\u0438\u043b\u044b \u0442\u044f\u0436\u0435\u0441\u0442\u0438, \u043d\u0435\u043e\u0431\u0445\u043e\u0434\u0438\u043c\u043e\u0441\u0442\u044c \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u0438 \u0438 \u0431\u0430\u043b\u0430\u043d\u0441\u0430 \u0441\u043e\u0437\u0434\u0430\u044e\u0442 \u0432\u044b\u0441\u043e\u043a\u0443\u044e \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u043e\u0441\u0442\u044c. \u041f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043b\u044e\u0431\u0438\u0442\u0435\u043b\u0435\u0439 \u043d\u0435\u0441\u0442\u0430\u043d\u0434\u0430\u0440\u0442\u043d\u044b\u0445 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0435\u0439.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_%D0%9F%D1%80%D1%8B%D0%B6%D0%BA%D0%B8_%D1%81%D0%BE_%D1%81%D0%BA%D0%B0%D0%BA%D0%B0%D0%BB%D0%BA%D0%BE%D0%B9_%D0%B2%D1%8B%D1%81%D0%BE%D0%BA%D0%B8%D0%B9_%D1%82%D0%B5%D0%BC%D0%BF_%E2%80%94_700-900_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>4. \u041f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439 (\u0432\u044b\u0441\u043e\u043a\u0438\u0439 \u0442\u0435\u043c\u043f) \u2014 700-900 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u041f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439<\/a> \u0432 \u0431\u044b\u0441\u0442\u0440\u043e\u043c \u0442\u0435\u043c\u043f\u0435 \u0441\u0436\u0438\u0433\u0430\u044e\u0442 680-1006 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441. \u041d\u0435\u043f\u0440\u0435\u0440\u044b\u0432\u043d\u0430\u044f \u0432\u044b\u0441\u043e\u043a\u0430\u044f \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c, \u0432\u044b\u0440\u0430\u0436\u0435\u043d\u043d\u0430\u044f \u043a\u0430\u0440\u0434\u0438\u043e\u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430, \u0440\u0430\u0431\u043e\u0442\u0430 \u0438\u043a\u0440\u043e\u043d\u043e\u0436\u043d\u044b\u0445 \u043c\u044b\u0448\u0446 \u0438 \u043a\u043e\u0440\u0430 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u0439 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442. \u0414\u043e\u0441\u0442\u0443\u043f\u043d\u043e \u0434\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0441 \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u043c \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u0435\u043c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_%D0%95%D0%B4%D0%B8%D0%BD%D0%BE%D0%B1%D0%BE%D1%80%D1%81%D1%82%D0%B2%D0%B0_%D0%B1%D0%BE%D0%BA%D1%81_%D0%9C%D0%9C%D0%90_%D0%BA%D0%B8%D0%BA%D0%B1%D0%BE%D0%BA%D1%81%D0%B8%D0%BD%D0%B3_%E2%80%94_700-800_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>5. \u0415\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430 (\u0431\u043e\u043a\u0441, \u041c\u041c\u0410, \u043a\u0438\u043a\u0431\u043e\u043a\u0441\u0438\u043d\u0433) \u2014 700-800 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0415\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430<\/a> \u0441\u043e\u0447\u0435\u0442\u0430\u044e\u0442 \u043a\u0430\u0440\u0434\u0438\u043e \u0438 \u0441\u0438\u043b\u043e\u0432\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443: \u0431\u043e\u043a\u0441 (\u0441\u043f\u0430\u0440\u0440\u0438\u043d\u0433) \u0441\u0436\u0438\u0433\u0430\u0435\u0442 540-756 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441, \u043a\u0438\u043a\u0431\u043e\u043a\u0441\u0438\u043d\u0433 \u2014 600-840 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441.<a href=\"https:\/\/www.livescience.com\/health\/exercise\/which-olympic-sport-burns-the-most-calories\"> \u0410\u043d\u0430\u043b\u0438\u0437 \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442<\/a> \u0440\u0430\u0441\u0445\u043e\u0434 \u043e\u043a\u043e\u043b\u043e 10,5 \u043a\u043a\u0430\u043b\/\u043a\u0433\/\u0447\u0430\u0441. \u0412\u044b\u0441\u043e\u043a\u0430\u044f \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0440\u0430\u0443\u043d\u0434\u043e\u0432 \u0441 \u043a\u043e\u0440\u043e\u0442\u043a\u0438\u043c\u0438 \u043f\u0435\u0440\u0435\u0440\u044b\u0432\u0430\u043c\u0438 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0430 \u0434\u043b\u044f \u0432\u044b\u0431\u0440\u043e\u0441\u0430 \u0441\u0442\u0440\u0435\u0441\u0441\u0430 \u0438 \u043a\u043e\u043c\u043f\u043b\u0435\u043a\u0441\u043d\u043e\u0433\u043e \u0440\u0430\u0437\u0432\u0438\u0442\u0438\u044f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_%D0%93%D1%80%D0%B5%D0%B1%D0%BB%D1%8F_%D0%BD%D0%B0_%D1%82%D1%80%D0%B5%D0%BD%D0%B0%D0%B6%D0%B5%D1%80%D0%B5_%E2%80%94_600-700_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>6. \u0413\u0440\u0435\u0431\u043b\u044f \u043d\u0430 \u0442\u0440\u0435\u043d\u0430\u0436\u0435\u0440\u0435 \u2014 600-700 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0418\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u0430\u044f \u0433\u0440\u0435\u0431\u043b\u044f<\/a> \u0441\u0436\u0438\u0433\u0430\u0435\u0442 510-880 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441.<a href=\"https:\/\/www.livescience.com\/health\/exercise\/which-olympic-sport-burns-the-most-calories\"> \u041d\u0430 \u0441\u043e\u0440\u0435\u0432\u043d\u043e\u0432\u0430\u0442\u0435\u043b\u044c\u043d\u044b\u0445 \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044f\u0445<\/a> \u0440\u0430\u0441\u0445\u043e\u0434 \u0434\u043e\u0441\u0442\u0438\u0433\u0430\u0435\u0442 15,5 \u043a\u043a\u0430\u043b\/\u043a\u0433\/\u0447\u0430\u0441. \u0417\u0430\u0434\u0435\u0439\u0441\u0442\u0432\u043e\u0432\u0430\u043d\u043e \u043e\u043a\u043e\u043b\u043e 85% \u043c\u044b\u0448\u0446 \u0442\u0435\u043b\u0430 \u043f\u0440\u0438 \u043d\u0438\u0437\u043a\u043e\u0439 \u0442\u0440\u0430\u0432\u043c\u0430\u0442\u0438\u0447\u043d\u043e\u0441\u0442\u0438. \u041f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043b\u044e\u0431\u043e\u0433\u043e \u0443\u0440\u043e\u0432\u043d\u044f \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_%D0%92%D0%B5%D0%BB%D0%BE%D1%81%D0%BF%D0%BE%D1%80%D1%82_%D0%B8%D0%BD%D1%82%D0%B5%D0%BD%D1%81%D0%B8%D0%B2%D0%BD%D1%8B%D0%B9_%E2%80%94_600-700_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>7. \u0412\u0435\u043b\u043e\u0441\u043f\u043e\u0440\u0442 (\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u0439) \u2014 600-700 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0412\u0435\u043b\u043e\u0441\u043f\u043e\u0440\u0442<\/a> \u0441\u043e \u0441\u043a\u043e\u0440\u043e\u0441\u0442\u044c\u044e 25-30 \u043a\u043c\/\u0447 \u0441\u0436\u0438\u0433\u0430\u0435\u0442 720-840 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441, \u0432\u044b\u0448\u0435 32 \u043a\u043c\/\u0447 \u2014 990-1386 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441 (16,8 \u043a\u043a\u0430\u043b\/\u043a\u0433\/\u0447\u0430\u0441). \u0414\u043b\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u043a\u0430\u0440\u0434\u0438\u043e\u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e \u043f\u0440\u043e\u0440\u0430\u0431\u0430\u0442\u044b\u0432\u0430\u0435\u0442 \u043d\u0438\u0436\u043d\u044e\u044e \u0447\u0430\u0441\u0442\u044c \u0442\u0435\u043b\u0430. \u041f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0430 \u043f\u0440\u0438\u0440\u043e\u0434\u0435.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_%D0%9A%D1%80%D0%BE%D1%81%D1%81%D1%84%D0%B8%D1%82_HIIT_%E2%80%94_550-650_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>8. \u041a\u0440\u043e\u0441\u0441\u0444\u0438\u0442 (HIIT) \u2014 550-650 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit\">30-\u043c\u0438\u043d\u0443\u0442\u043d\u0430\u044f HIIT-\u0441\u0435\u0441\u0441\u0438\u044f<\/a> \u0441\u0436\u0438\u0433\u0430\u0435\u0442 300-500 \u043a\u043a\u0430\u043b (600-1000 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441).<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"> \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442<\/a> \u0440\u0430\u0441\u0445\u043e\u0434 12,62 \u043a\u043a\u0430\u043b\/\u043c\u0438\u043d (757 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441). \u0421\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0435 \u0441\u0438\u043b\u043e\u0432\u044b\u0445 \u0438 \u043a\u0430\u0440\u0434\u0438\u043e \u043d\u0430\u0433\u0440\u0443\u0437\u043e\u043a \u0432 \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u043e\u043c \u0444\u043e\u0440\u043c\u0430\u0442\u0435 \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u0435\u0442 \u043f\u043e\u0441\u043b\u0435\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u0447\u043d\u043e\u0435 \u0441\u0436\u0438\u0433\u0430\u043d\u0438\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 (EPOC).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_%D0%91%D0%B5%D0%B3_%D0%BD%D0%B0_%D0%BB%D1%8B%D0%B6%D0%B0%D1%85_%E2%80%94_600_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>9. \u0411\u0435\u0433 \u043d\u0430 \u043b\u044b\u0436\u0430\u0445 \u2014 600 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0411\u0435\u0433 \u043d\u0430 \u043b\u044b\u0436\u0430\u0445<\/a> \u0441\u0436\u0438\u0433\u0430\u0435\u0442 396-586 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441. \u041e\u0434\u043d\u043e\u0432\u0440\u0435\u043c\u0435\u043d\u043d\u0430\u044f \u0440\u0430\u0431\u043e\u0442\u0430 \u0432\u0435\u0440\u0445\u043d\u0435\u0439 \u0438 \u043d\u0438\u0436\u043d\u0435\u0439 \u0447\u0430\u0441\u0442\u0438 \u0442\u0435\u043b\u0430, \u0441\u043e\u043f\u0440\u043e\u0442\u0438\u0432\u043b\u0435\u043d\u0438\u0435 \u0441\u043d\u0435\u0433\u0430 \u0441\u043e\u0437\u0434\u0430\u044e\u0442 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0443\u044e \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0443. \u041f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u0437\u0438\u043c\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u043d\u0430 \u0441\u0432\u0435\u0436\u0435\u043c \u0432\u043e\u0437\u0434\u0443\u0445\u0435.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_%D0%A4%D1%83%D1%82%D0%B1%D0%BE%D0%BB_%D0%B1%D0%B0%D1%81%D0%BA%D0%B5%D1%82%D0%B1%D0%BE%D0%BB_%E2%80%94_550-600_%D0%BA%D0%BA%D0%B0%D0%BB%D1%87%D0%B0%D1%81\"><\/span>10. \u0424\u0443\u0442\u0431\u043e\u043b, \u0431\u0430\u0441\u043a\u0435\u0442\u0431\u043e\u043b \u2014 550-600 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0424\u0443\u0442\u0431\u043e\u043b<\/a> \u0441\u0436\u0438\u0433\u0430\u0435\u0442 420-588 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441, \u0431\u0430\u0441\u043a\u0435\u0442\u0431\u043e\u043b \u2014 480-672 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441. \u0418\u0433\u0440\u043e\u0432\u043e\u0439 \u0444\u043e\u0440\u043c\u0430\u0442 \u043f\u043e\u0434\u0434\u0435\u0440\u0436\u0438\u0432\u0430\u0435\u0442 \u043c\u043e\u0442\u0438\u0432\u0430\u0446\u0438\u044e, \u0438\u043d\u0442\u0435\u0440\u0432\u0430\u043b\u044c\u043d\u044b\u0435 \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0438 (\u0440\u044b\u0432\u043a\u0438, \u0441\u043f\u0440\u0438\u043d\u0442\u044b) \u0440\u0430\u0437\u0432\u0438\u0432\u0430\u044e\u0442 \u043a\u043e\u043e\u0440\u0434\u0438\u043d\u0430\u0446\u0438\u044e. \u041f\u043e\u0434\u0445\u043e\u0434\u0438\u0442 \u0434\u043b\u044f \u043b\u044e\u0431\u0438\u0442\u0435\u043b\u0435\u0439 \u043a\u043e\u043c\u0430\u043d\u0434\u043d\u044b\u0445 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0435\u0439.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A1%D1%80%D0%B0%D0%B2%D0%BD%D0%B8%D1%82%D0%B5%D0%BB%D1%8C%D0%BD%D0%B0%D1%8F_%D1%82%D0%B0%D0%B1%D0%BB%D0%B8%D1%86%D0%B0_%D1%8D%D0%BD%D0%B5%D1%80%D0%B3%D0%BE%D0%B7%D0%B0%D1%82%D1%80%D0%B0%D1%82%D0%BD%D0%BE%D1%81%D1%82%D0%B8_%D0%B2%D0%B8%D0%B4%D0%BE%D0%B2_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B0\"><\/span>\u0421\u0440\u0430\u0432\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u0430\u044f \u0442\u0430\u0431\u043b\u0438\u0446\u0430 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u043e\u0441\u0442\u0438 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u0412\u0438\u0434 \u0441\u043f\u043e\u0440\u0442\u0430<\/strong><\/td><td><strong>\u0420\u0430\u0441\u0445\u043e\u0434 (\u043a\u043a\u0430\u043b\/\u0447\u0430\u0441)<\/strong><\/td><td><strong>\u0421\u043b\u043e\u0436\u043d\u043e\u0441\u0442\u044c<\/strong><\/td><td><strong>\u0414\u043e\u0441\u0442\u0443\u043f\u043d\u043e\u0441\u0442\u044c<\/strong><\/td><\/tr><tr><td>\u0411\u0435\u0433 (\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u0439)<\/td><td>900-1000<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><\/tr><tr><td>\u041f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 (\u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0435)<\/td><td>800<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><\/tr><tr><td>\u0421\u043a\u0430\u043b\u043e\u043b\u0430\u0437\u0430\u043d\u0438\u0435<\/td><td>750-900<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><\/tr><tr><td>\u041f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439<\/td><td>700-900<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><td>\u041e\u0447\u0435\u043d\u044c \u0432\u044b\u0441\u043e\u043a\u0430\u044f<\/td><\/tr><tr><td>\u0415\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430<\/td><td>700-800<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><\/tr><tr><td>\u0413\u0440\u0435\u0431\u043b\u044f<\/td><td>600-700<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><\/tr><tr><td>\u0412\u0435\u043b\u043e\u0441\u043f\u043e\u0440\u0442<\/td><td>600-700<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><\/tr><tr><td>\u041a\u0440\u043e\u0441\u0441\u0444\u0438\u0442\/HIIT<\/td><td>600-750<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><\/tr><tr><td>\u0411\u0435\u0433 \u043d\u0430 \u043b\u044b\u0436\u0430\u0445<\/td><td>600<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><td>\u041d\u0438\u0437\u043a\u0430\u044f (\u0441\u0435\u0437\u043e\u043d\u043d\u0430\u044f)<\/td><\/tr><tr><td>\u0424\u0443\u0442\u0431\u043e\u043b\/\u0411\u0430\u0441\u043a\u0435\u0442\u0431\u043e\u043b<\/td><td>550-600<\/td><td>\u0421\u0440\u0435\u0434\u043d\u044f\u044f<\/td><td>\u0412\u044b\u0441\u043e\u043a\u0430\u044f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0422\u0430\u0431\u043b\u0438\u0446\u0430 \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u0435\u0442, \u0447\u0442\u043e \u0441\u0430\u043c\u044b\u0435 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u044b\u0435 \u0432\u0438\u0434\u044b \u0441\u043f\u043e\u0440\u0442\u0430 \u2014 \u0431\u0435\u0433 \u0438 \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 \u2014 \u043d\u0435 \u0432\u0441\u0435\u0433\u0434\u0430 \u0441\u0430\u043c\u044b\u0435 \u0434\u043e\u0441\u0442\u0443\u043f\u043d\u044b\u0435. \u041f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439 \u0438 HIIT \u043f\u0440\u0435\u0434\u043b\u0430\u0433\u0430\u044e\u0442 \u043e\u0442\u043b\u0438\u0447\u043d\u043e\u0435 \u0441\u043e\u0447\u0435\u0442\u0430\u043d\u0438\u0435 \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438 \u0438 \u0434\u043e\u0441\u0442\u0443\u043f\u043d\u043e\u0441\u0442\u0438.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9A%D0%B0%D0%BA_%D0%B2%D1%8B%D0%B1%D1%80%D0%B0%D1%82%D1%8C_%D1%81%D0%B2%D0%BE%D0%B9_%D0%B2%D0%B8%D0%B4_%D1%81%D0%BF%D0%BE%D1%80%D1%82%D0%B0\"><\/span>\u041a\u0430\u043a \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u0441\u0432\u043e\u0439 \u0432\u0438\u0434 \u0441\u043f\u043e\u0440\u0442\u0430<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0420\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u043e\u0441\u0442\u044c \u0432\u0430\u0436\u043d\u0435\u0435 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0439 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u043e\u0441\u0442\u0438. \u0427\u0430\u0441 \u0431\u0435\u0433\u0430 \u0442\u0440\u0438 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e \u044d\u0444\u0444\u0435\u043a\u0442\u0438\u0432\u043d\u0435\u0435 \u0440\u0430\u0437\u043e\u0432\u043e\u0439 \u043f\u043e\u043f\u044b\u0442\u043a\u0438 \u0441\u0436\u0435\u0447\u044c 1000 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u0441 \u043f\u043e\u0441\u043b\u0435\u0434\u0443\u044e\u0449\u0438\u043c \u043e\u0442\u043a\u0430\u0437\u043e\u043c \u043e\u0442 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a.<\/p>\n\n\n\n<p><strong>\u0423\u0447\u0438\u0442\u044b\u0432\u0430\u0439\u0442\u0435 \u0443\u0440\u043e\u0432\u0435\u043d\u044c \u043f\u043e\u0434\u0433\u043e\u0442\u043e\u0432\u043a\u0438.<\/strong> \u041d\u043e\u0432\u0438\u0447\u043a\u0430\u043c \u0441\u0442\u043e\u0438\u0442 \u043d\u0430\u0447\u0430\u0442\u044c \u0441 \u0445\u043e\u0434\u044c\u0431\u044b, \u043b\u0435\u0433\u043a\u043e\u0433\u043e \u0431\u0435\u0433\u0430 \u0438\u043b\u0438 \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u044f. \u0427\u0435\u0440\u0435\u0437 2\u20133 \u043c\u0435\u0441\u044f\u0446\u0430 \u043c\u043e\u0436\u043d\u043e \u043f\u0435\u0440\u0435\u0445\u043e\u0434\u0438\u0442\u044c \u043a \u0431\u043e\u043b\u0435\u0435 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u044b\u043c \u0432\u0438\u0434\u0430\u043c.<\/p>\n\n\n\n<p><strong>\u0412\u044b\u0431\u0438\u0440\u0430\u0439\u0442\u0435 \u0442\u043e, \u0447\u0442\u043e \u043f\u0440\u0438\u043d\u043e\u0441\u0438\u0442 \u0443\u0434\u043e\u0432\u043e\u043b\u044c\u0441\u0442\u0432\u0438\u0435.<\/strong> \u0415\u0441\u043b\u0438 \u043a\u043e\u043c\u0430\u043d\u0434\u043d\u044b\u0435 \u0438\u0433\u0440\u044b \u043c\u043e\u0442\u0438\u0432\u0438\u0440\u0443\u044e\u0442 \u0431\u043e\u043b\u044c\u0448\u0435, \u0432\u044b\u0431\u0438\u0440\u0430\u0439\u0442\u0435 \u0444\u0443\u0442\u0431\u043e\u043b \u0438\u043b\u0438 \u0431\u0430\u0441\u043a\u0435\u0442\u0431\u043e\u043b. \u041b\u044e\u0431\u0438\u0442\u0435 \u043f\u0440\u0438\u0440\u043e\u0434\u0443 \u2014 \u0432\u0435\u043b\u043e\u0441\u043f\u043e\u0440\u0442 \u0438 \u0431\u0435\u0433 \u043d\u0430 \u043b\u044b\u0436\u0430\u0445.<\/p>\n\n\n\n<p><strong>\u041f\u0440\u043e\u0432\u0435\u0440\u044f\u0439\u0442\u0435 \u043f\u0440\u043e\u0442\u0438\u0432\u043e\u043f\u043e\u043a\u0430\u0437\u0430\u043d\u0438\u044f.<\/strong> \u041f\u0440\u0438 \u043f\u0440\u043e\u0431\u043b\u0435\u043c\u0430\u0445 \u0441 \u0441\u0443\u0441\u0442\u0430\u0432\u0430\u043c\u0438 \u0438\u0437\u0431\u0435\u0433\u0430\u0439\u0442\u0435 \u0431\u0435\u0433\u0430 \u0438 \u043f\u0440\u044b\u0436\u043a\u043e\u0432, \u043e\u0442\u0434\u0430\u0439\u0442\u0435 \u043f\u0440\u0435\u0434\u043f\u043e\u0447\u0442\u0435\u043d\u0438\u0435 \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u044e \u0438\u043b\u0438 \u0433\u0440\u0435\u0431\u043b\u0435. \u041f\u0440\u0438 \u0441\u0435\u0440\u0434\u0435\u0447\u043d\u043e-\u0441\u043e\u0441\u0443\u0434\u0438\u0441\u0442\u044b\u0445 \u0437\u0430\u0431\u043e\u043b\u0435\u0432\u0430\u043d\u0438\u044f\u0445 \u043e\u0431\u044f\u0437\u0430\u0442\u0435\u043b\u044c\u043d\u0430 \u043a\u043e\u043d\u0441\u0443\u043b\u044c\u0442\u0430\u0446\u0438\u044f \u0432\u0440\u0430\u0447\u0430.<\/p>\n\n\n\n<p><strong>\u0414\u043b\u044f \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a<\/strong> \u043e\u043f\u0442\u0438\u043c\u0430\u043b\u044c\u043d\u044b \u043f\u0440\u044b\u0436\u043a\u0438 \u0441\u043e \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u043e\u0439 \u0438 HIIT \u2014 \u043e\u043d\u0438 \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u043a\u0430\u043a \u0431\u044b\u0441\u0442\u0440\u043e \u0441\u0436\u0435\u0447\u044c \u043a\u0430\u043b\u043e\u0440\u0438\u0438 \u0432 \u0434\u043e\u043c\u0430\u0448\u043d\u0438\u0445 \u0443\u0441\u043b\u043e\u0432\u0438\u044f\u0445. \u0422\u0440\u0435\u0431\u0443\u044e\u0442 \u043c\u0438\u043d\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0433\u043e \u043e\u0431\u043e\u0440\u0443\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u0438 \u0432\u0440\u0435\u043c\u0435\u043d\u0438, \u043f\u0440\u0438 \u044d\u0442\u043e\u043c \u043e\u0431\u0435\u0441\u043f\u0435\u0447\u0438\u0432\u0430\u044e\u0442 \u0440\u0430\u0441\u0445\u043e\u0434 550\u2013900 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%A2%D0%B0%D0%B1%D0%BB%D0%B8%D1%86%D0%B0_%D0%B2%D1%8B%D0%B1%D0%BE%D1%80%D0%B0_%D0%BF%D0%BE_%D1%86%D0%B5%D0%BB%D1%8F%D0%BC\"><\/span>\u0422\u0430\u0431\u043b\u0438\u0446\u0430 \u0432\u044b\u0431\u043e\u0440\u0430 \u043f\u043e \u0446\u0435\u043b\u044f\u043c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-background has-fixed-layout\" style=\"background-color:#d3de978f\"><tbody><tr><td><strong>\u0412\u0430\u0448\u0430 \u0446\u0435\u043b\u044c<\/strong><\/td><td><strong>\u0420\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0443\u0435\u043c\u044b\u0435 \u0432\u0438\u0434\u044b \u0441\u043f\u043e\u0440\u0442\u0430<\/strong><\/td><\/tr><tr><td>\u041c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u043e\u0435 \u0441\u0436\u0438\u0433\u0430\u043d\u0438\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439<\/td><td>\u0411\u0435\u0433, \u043f\u043b\u0430\u0432\u0430\u043d\u0438\u0435, \u0441\u043a\u0430\u043a\u0430\u043b\u043a\u0430<\/td><\/tr><tr><td>\u0414\u043e\u043c\u0430\u0448\u043d\u0438\u0435 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043a\u0438<\/td><td>\u0421\u043a\u0430\u043a\u0430\u043b\u043a\u0430, HIIT, \u043a\u0440\u043e\u0441\u0441\u0444\u0438\u0442<\/td><\/tr><tr><td>\u0429\u0430\u0434\u044f\u0449\u0430\u044f \u043d\u0430\u0433\u0440\u0443\u0437\u043a\u0430 \u043d\u0430 \u0441\u0443\u0441\u0442\u0430\u0432\u044b<\/td><td>\u041f\u043b\u0430\u0432\u0430\u043d\u0438\u0435, \u0433\u0440\u0435\u0431\u043b\u044f, \u0432\u0435\u043b\u043e\u0441\u043f\u043e\u0440\u0442<\/td><\/tr><tr><td>\u0421\u043e\u0446\u0438\u0430\u043b\u0438\u0437\u0430\u0446\u0438\u044f<\/td><td>\u0424\u0443\u0442\u0431\u043e\u043b, \u0431\u0430\u0441\u043a\u0435\u0442\u0431\u043e\u043b, \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430<\/td><\/tr><tr><td>\u0420\u0430\u0437\u0432\u0438\u0442\u0438\u0435 \u0441\u0438\u043b\u044b \u0438 \u0432\u044b\u043d\u043e\u0441\u043b\u0438\u0432\u043e\u0441\u0442\u0438<\/td><td>\u041a\u0440\u043e\u0441\u0441\u0444\u0438\u0442, \u0435\u0434\u0438\u043d\u043e\u0431\u043e\u0440\u0441\u0442\u0432\u0430, \u0433\u0440\u0435\u0431\u043b\u044f<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u041d\u0430\u0447\u0438\u043d\u0430\u0439\u0442\u0435 \u043f\u043e\u0441\u0442\u0435\u043f\u0435\u043d\u043d\u043e. \u041f\u0435\u0440\u0432\u044b\u0435 2\u20134 \u043d\u0435\u0434\u0435\u043b\u0438 \u0442\u0440\u0435\u043d\u0438\u0440\u0443\u0439\u0442\u0435\u0441\u044c 2\u20133 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e \u043f\u043e 30\u201340 \u043c\u0438\u043d\u0443\u0442.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%97%D0%B0%D0%BA%D0%BB%D1%8E%D1%87%D0%B5%D0%BD%D0%B8%D0%B5\"><\/span>\u0417\u0430\u043a\u043b\u044e\u0447\u0435\u043d\u0438\u0435<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\">\u0424\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c<\/a> \u2014 \u0441\u0430\u043c\u044b\u0439 \u0432\u0430\u0440\u0438\u0430\u0442\u0438\u0432\u043d\u044b\u0439 \u043a\u043e\u043c\u043f\u043e\u043d\u0435\u043d\u0442 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442, \u043a\u043e\u0442\u043e\u0440\u044b\u0439 \u0432\u044b \u043c\u043e\u0436\u0435\u0442\u0435 \u043a\u043e\u043d\u0442\u0440\u043e\u043b\u0438\u0440\u043e\u0432\u0430\u0442\u044c. \u0421\u0430\u043c\u044b\u0439 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u044b\u0439 \u0441\u043f\u043e\u0440\u0442 \u2014 \u0431\u0435\u0433 \u0432\u044b\u0441\u043e\u043a\u043e\u0439 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0441\u0442\u0438 (900-1000 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441), \u043d\u043e \u0434\u043b\u044f \u0440\u0435\u0433\u0443\u043b\u044f\u0440\u043d\u044b\u0445 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0430\u0436\u043d\u0435\u0435 \u0432\u044b\u0431\u0440\u0430\u0442\u044c \u043f\u043e\u0434\u0445\u043e\u0434\u044f\u0449\u0443\u044e \u043b\u0438\u0447\u043d\u043e \u0432\u0430\u043c \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c.<\/p>\n\n\n\n<p>\u041d\u0435 \u0433\u043e\u043d\u0438\u0442\u0435\u0441\u044c \u0437\u0430 \u043c\u0430\u043a\u0441\u0438\u043c\u0430\u043b\u044c\u043d\u044b\u043c\u0438 \u0446\u0438\u0444\u0440\u0430\u043c\u0438. \u041f\u043b\u0430\u0432\u0430\u043d\u0438\u0435 \u043f\u043e 800 \u043a\u043a\u0430\u043b\/\u0447\u0430\u0441 \u0442\u0440\u0438 \u0440\u0430\u0437\u0430 \u0432 \u043d\u0435\u0434\u0435\u043b\u044e \u043f\u0440\u0438\u043d\u0435\u0441\u0435\u0442 \u0431\u043e\u043b\u044c\u0448\u0435 \u0440\u0435\u0437\u0443\u043b\u044c\u0442\u0430\u0442\u0430, \u0447\u0435\u043c \u043e\u0434\u043d\u0430 \u043f\u043e\u043f\u044b\u0442\u043a\u0430 \u043f\u0440\u043e\u0431\u0435\u0436\u0430\u0442\u044c \u043c\u0430\u0440\u0430\u0444\u043e\u043d. \u0421\u043f\u043e\u0440\u0442 \u2014 \u044d\u0442\u043e \u043d\u0435 \u0442\u043e\u043b\u044c\u043a\u043e \u043a\u0430\u043b\u043e\u0440\u0438\u0438, \u043d\u043e \u0438 \u0437\u0434\u043e\u0440\u043e\u0432\u044c\u0435, \u043d\u0430\u0441\u0442\u0440\u043e\u0435\u043d\u0438\u0435, \u044d\u043d\u0435\u0440\u0433\u0438\u044f.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/miin.ru\/courses\/zdorovaia-tarelka\"><img decoding=\"async\" src=\"http:\/\/blog-miin.dev.ultimate.education\/wp-content\/uploads\/2025\/07\/img-7-1-1024x576.png\" alt=\"\" class=\"wp-image-703\"\/><\/a><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%98%D1%81%D1%82%D0%BE%D1%87%D0%BD%D0%B8%D0%BA%D0%B8_%D0%B8_%D0%B4%D0%BE%D0%BF%D0%BE%D0%BB%D0%BD%D0%B8%D1%82%D0%B5%D0%BB%D1%8C%D0%BD%D1%8B%D0%B5_%D0%BC%D0%B0%D1%82%D0%B5%D1%80%D0%B8%D0%B0%D0%BB%D1%8B\"><\/span><strong>\u0418\u0441\u0442\u043e\u0447\u043d\u0438\u043a\u0438 \u0438 \u0434\u043e\u043f\u043e\u043b\u043d\u0438\u0442\u0435\u043b\u044c\u043d\u044b\u0435 \u043c\u0430\u0442\u0435\u0440\u0438\u0430\u043b\u044b<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9D%D0%B0%D1%83%D1%87%D0%BD%D1%8B%D0%B5_%D0%B8%D1%81%D1%81%D0%BB%D0%B5%D0%B4%D0%BE%D0%B2%D0%B0%D0%BD%D0%B8%D1%8F\"><\/span><strong>\u041d\u0430\u0443\u0447\u043d\u044b\u0435 \u0438\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK591031\/\">\u0424\u0430\u043a\u0442\u043e\u0440\u044b, \u0432\u043b\u0438\u044f\u044e\u0449\u0438\u0435 \u043d\u0430 \u0440\u0430\u0441\u0445\u043e\u0434 \u044d\u043d\u0435\u0440\u0433\u0438\u0438 (NCBI, 2023)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\">\u042d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u044b \u0440\u0430\u0437\u043b\u0438\u0447\u043d\u044b\u0445 \u0432\u0438\u0434\u043e\u0432 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a (PubMed, 2014)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit\">\u041f\u0440\u0435\u0438\u043c\u0443\u0449\u0435\u0441\u0442\u0432\u0430 HIIT-\u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a (Healthline, 2025)<\/a><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%D0%9E%D1%84%D0%B8%D1%86%D0%B8%D0%B0%D0%BB%D1%8C%D0%BD%D1%8B%D0%B5_%D1%80%D0%B5%D0%BA%D0%BE%D0%BC%D0%B5%D0%BD%D0%B4%D0%B0%D1%86%D0%B8%D0%B8\"><\/span><strong>\u041e\u0444\u0438\u0446\u0438\u0430\u043b\u044c\u043d\u044b\u0435 \u0440\u0435\u043a\u043e\u043c\u0435\u043d\u0434\u0430\u0446\u0438\u0438<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\">\u0420\u0430\u0441\u0445\u043e\u0434 \u043a\u0430\u043b\u043e\u0440\u0438\u0439 \u043f\u0440\u0438 \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u043e\u0439 \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u0438 (Harvard Health, 2021)<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.livescience.com\/health\/exercise\/which-olympic-sport-burns-the-most-calories\">\u042d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u044b \u043e\u043b\u0438\u043c\u043f\u0438\u0439\u0441\u043a\u0438\u0445 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430 (Live Science, 2024)<\/a><\/li>\n<\/ol>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">\u23f1 \u0412\u0440\u0435\u043c\u044f \u0447\u0442\u0435\u043d\u0438\u044f:<\/span> <span class=\"rt-time\"> 4<\/span> <span class=\"rt-label rt-postfix\">\u043c\u0438\u043d\u0443\u0442<\/span><\/span>\u041f\u0440\u0430\u0432\u0438\u043b\u044c\u043d\u044b\u0439 \u0432\u044b\u0431\u043e\u0440 \u0442\u0440\u0435\u043d\u0438\u0440\u043e\u0432\u043e\u043a \u0432\u0430\u0436\u043d\u0435\u0435 \u0438\u0445 \u043f\u0440\u043e\u0434\u043e\u043b\u0436\u0438\u0442\u0435\u043b\u044c\u043d\u043e\u0441\u0442\u0438. \u041e\u0434\u0438\u043d \u0447\u0430\u0441 \u0438\u043d\u0442\u0435\u043d\u0441\u0438\u0432\u043d\u043e\u0433\u043e \u0431\u0435\u0433\u0430 \u043c\u043e\u0436\u0435\u0442 \u0441\u0436\u0435\u0447\u044c \u0432 \u0434\u0432\u0430 \u0440\u0430\u0437\u0430 \u0431\u043e\u043b\u044c\u0448\u0435 \u043a\u0430\u043b\u043e\u0440\u0438\u0439, \u0447\u0435\u043c \u0434\u0432\u0430 \u0447\u0430\u0441\u0430 \u0441\u043f\u043e\u043a\u043e\u0439\u043d\u043e\u0439 \u0445\u043e\u0434\u044c\u0431\u044b. \u0418\u0441\u0441\u043b\u0435\u0434\u043e\u0432\u0430\u043d\u0438\u044f \u043f\u043e\u043a\u0430\u0437\u044b\u0432\u0430\u044e\u0442, \u0447\u0442\u043e \u0444\u0438\u0437\u0438\u0447\u0435\u0441\u043a\u0430\u044f \u0430\u043a\u0442\u0438\u0432\u043d\u043e\u0441\u0442\u044c \u0441\u043e\u0441\u0442\u0430\u0432\u043b\u044f\u0435\u0442 \u043e\u0442 15% \u0434\u043e 50% \u043d\u0430\u0448\u0438\u0445 \u043e\u0431\u0449\u0438\u0445 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442 \u0432 \u0437\u0430\u0432\u0438\u0441\u0438\u043c\u043e\u0441\u0442\u0438 \u043e\u0442 \u043e\u0431\u0440\u0430\u0437\u0430 \u0436\u0438\u0437\u043d\u0438. \u0412 \u044d\u0442\u043e\u0439 \u0441\u0442\u0430\u0442\u044c\u0435 \u0432\u044b \u043d\u0430\u0439\u0434\u0435\u0442\u0435 \u0440\u0435\u0439\u0442\u0438\u043d\u0433 \u0441\u0430\u043c\u044b\u0445 \u044d\u043d\u0435\u0440\u0433\u043e\u0437\u0430\u0442\u0440\u0430\u0442\u043d\u044b\u0445 \u0432\u0438\u0434\u043e\u0432 \u0441\u043f\u043e\u0440\u0442\u0430 \u0441 \u0442\u043e\u0447\u043d\u044b\u043c\u0438 \u0446\u0438\u0444\u0440\u0430\u043c\u0438. \u041c\u044b \u043f\u043e\u043a\u0430\u0436\u0435\u043c,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1082,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"class_list":["post-1081","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdorovye","article","has-background",false,"dark-theme-","has-excerpt","has-avatar","has-author","has-nickname","has-date","has-comment-count","has-category-meta","has-read-more","has-title","has-post-media","thumbnail-","has-tfm-share-icons"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0422\u043e\u043f-10 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