{"id":15510,"date":"2023-09-19T15:04:41","date_gmt":"2023-09-19T13:04:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=15510"},"modified":"2023-09-19T15:04:42","modified_gmt":"2023-09-19T13:04:42","slug":"%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%83%d9%85-%d9%85%d8%b1%d9%87-%d8%a8%d8%a7%d9%84%d8%a7%d8%b3%d8%a8%d9%88%d8%b9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%83%d9%85-%d9%85%d8%b1%d9%87-%d8%a8%d8%a7%d9%84%d8%a7%d8%b3%d8%a8%d9%88%d8%b9\/","title":{"rendered":"\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0645 \u0645\u0631\u0647 \u0628\u0627\u0644\u0627\u0633\u0628\u0648\u0639"},"content":{"rendered":"\n<p>\u062a\u0639\u062a\u0645\u062f \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u0641\u064a\u0647\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0645\u062b\u0644 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646<br>\u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u062a\u0628\u0627\u0639 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0631\u0628\u0645\u0627 \u062a\u0643\u0648\u0646 \u0642\u062f \u062a\u0644\u0642\u064a\u062a \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0645\u0646 \u0627\u0644\u0628\u0639\u0636 \u0628\u0627\u0644\u0625\u0633\u062a\u0631\u0627\u062d\u0629<br>\u0644\u0645\u062f\u0629 \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0644\u0645\u0646\u062d \u0639\u0636\u0644\u0627\u062a\u0643 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target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a><\/p>\n\n\n\n<h2>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0645 \u0645\u0631\u0647 \u0628\u0627\u0644\u0627\u0633\u0628\u0648\u0639<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"760\" height=\"427\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/cardio-treadmill-barbend.com_-3.webp\" alt=\"\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0645 \u0645\u0631\u0647 \u0628\u0627\u0644\u0627\u0633\u0628\u0648\u0639\" class=\"wp-image-15511\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/cardio-treadmill-barbend.com_-3.webp 760w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/cardio-treadmill-barbend.com_-3-300x169.webp 300w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u064a\u0648\u0635\u064a \u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 (CDC) \u0628\u0623\u0646 \u064a\u062d\u0635\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u062a\u0628\u0644\u063a \u0623\u0639\u0645\u0627\u0631\u0647\u0645 18 \u0639\u0627\u0645\u064b\u0627 <br>\u0623\u0648 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649:<\/li><li>150 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0627\u0644\u0634\u062f\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639<\/li><li>\u0623\u0648 75 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0642\u0648\u064a \u0643\u0644 \u0623\u0633\u0628\u0648\u0639<\/li><li>\u0623\u0648 \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0632\u064a\u062c \u0645\u0643\u0627\u0641\u0626 \u0645\u0646 \u0643\u0644\u064a\u0647\u0645\u0627<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u0623\u0648\u0636\u062d\u062a \u0645\u0646\u0638\u0645\u0629 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 \u0628\u0623\u0646\u0647 \u0645\u0647\u0645\u0627 \u0643\u0627\u0646 \u0646\u0648\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c<br>&nbsp;\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0646\u0647.<\/li><li>\u0644\u0630\u0627 \u0625\u0630\u0627 \u0634\u0627\u0631\u0643\u062a \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u0634\u062f\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0641\u0625\u0646 30 \u062f\u0642\u064a\u0642\u0629 \u0643\u0644 \u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062c\u0646\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f.<\/li><li>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u062a\u0642\u0633\u064a\u0645 \u0647\u0630\u0627 \u0625\u0644\u0649 \u062c\u0648\u0644\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629\u060c \u0623\u0648 \u062b\u0644\u0627\u062b \u062c\u0648\u0644\u0627\u062a \u0645\u0634\u064a \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0643\u0644 \u064a\u0648\u0645.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u0645\u0639\u0644\u0648\u0645\u0629 \u0647\u0627\u0645\u0629: \u0644\u0627 \u064a\u0648\u062c\u062f \u062d\u062f \u0623\u0639\u0644\u0649 \u0645\u0648\u0635\u0649 \u0628\u0647 \u0644\u0645\u0642\u062f\u0627\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u064a\u0648\u0645\u064a \u0623\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0636\u063a\u0637\u062a \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0628\u0634\u062f\u0629 \u0645\u0639 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0625\u0646 \u062a\u062e\u0637\u064a \u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u0631\u0627\u062d\u0629 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p><\/blockquote>\n\n\n\n<h3>\u0643\u0645 \u062f\u0642\u064a\u0642\u0647 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062e\u0633\u0627\u0631\u0647 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n\n\n\n<ul><li>\u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u0640 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639\u062a\u062f\u0644\u0629 \u0627\u0644\u0634\u062f\u0629\u060c \u0644\u0645\u062f\u0629 \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<br>(150 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639)<\/li><li>\u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 25 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0647\u0648\u0627\u0626\u064a &#8221; aerobic&#8221; \u0627\u0644\u0642\u0648\u064a \u062b\u0644\u0627\u062b\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 (75 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639)<\/li><li>\u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u064a\u0648\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0648\u064a\u0648\u0645\u064a\u0646 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0627\u0644\u0642\u0648\u064a \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT).<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-14012\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4>\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0627\u0630\u0627 \u0645\u0627\u0631\u0633\u062a \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0644 \u064a\u0648\u0645\u061f<\/h4>\n\n\n\n<p>\u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u0644 \u064a\u0648\u0645 \u0644\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u060c \u0648\u0628\u0639\u0636 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England Journal of Medicine\u060c \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0642\u0648\u0629.<\/li><li>\u0644\u0630\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0648\u0635\u064a \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0645\u0646 3 \u0625\u0644\u0649 4 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 2 \u0625\u0644\u0649 3 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062a\u0645\u062f \u0639\u062f\u062f \u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u0641\u064a\u0647\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0645\u062b\u0644 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u0627\u062a\u0628\u0627\u0639 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0648\u0631\u0628\u0645\u0627 \u062a\u0643\u0648\u0646 \u0642\u062f \u062a\u0644\u0642\u064a\u062a \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0645\u0646 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":15555,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3204,3205,3206],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/09\/\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-\u0643\u0645-\u0645\u0631\u0647-\u0628\u0627\u0644\u0627\u0633\u0628\u0648\u0639-4-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15510"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=15510"}],"version-history":[{"count":3,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15510\/revisions"}],"predecessor-version":[{"id":15558,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/15510\/revisions\/15558"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/15555"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=15510"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=15510"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=15510"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}