How many calories are burned per workout? Calorie consumption for different types of training. How many calories are burned during home strength training

Depending on the goals - to lose weight, maintain shape or gain muscle mass - you need to select right kind load and control the caloric content of the diet. Which sport is better to choose and how many calories you can burn while doing different types of fitness, we learned from experts.

Interval training

They are highly effective due to the intensity, and even just three workouts a week for 15 minutes give excellent results.

David Klimov

High-intensity interval training burns about 400-900 calories. But it depends on many factors: the training itself, the characteristics of the person (gender, age, anthropometric data) and, most importantly, the individual level of basic metabolism. However, do not get hung up on the calories burned, the advantage of interval training is different - there is indirect fat burning during the recovery period. If the training was complete, and the nutrition after it is correct, the body will recover due to the use of adipose tissue as the main source of energy. Calories will continue to be burned for several hours after class.

Cardio training, boxing

Cardio workouts are aimed at direct fat burning - you have to sweat a lot to burn as many calories as possible and not miss classes.

Mikhail Bugaenko

Calorie burning depends on the intensity and duration of the workout. If an intense workout lasts 1.5 hours, you can burn up to 800 calories. And if you do an hour at a moderate pace, then about 500 calories. However, in cardio great importance have stamina and training. Calories are burned in the 20-30th minute after the start of cardio training. A person who is more resilient and prepared is able to hold out longer, which means that the effect will be higher.

crossfit

CrossFit workouts burn a lot of calories. These are powerful workouts that use up a lot of energy both during and after the workout. In addition, CrossFit quickly develops endurance.

Sergei Koltovskoy

The number of calories burned in one workout can vary from 500 to 1,500 - depending on the intensity, volume and weights used. At the same time, it is important to take into account the characteristics of a person, his endurance, goals, preparation, intensity of the lesson. CrossFit combines both strength training and cardio - these are functional, circular workouts that are different each time. Calories will be consumed after training during rest, so the effect of fat burning here is excellent.

EMS training

During this type of training, literally the whole body works - thanks to the influence of electrical micropulses. Overweight quickly disappear, the body becomes more prominent.

Vladimir Patshin

For one EMS workout, about 300-400 calories are burned, and this is in just 20-30 minutes instead of 2-3 hours spent in the gym. This result is achieved by simultaneously activating 90% of the human muscles during a short EMS workout. Normal practice does not have the same effect. As a rule, during traditional training, separate muscle groups are involved, more time is spent. Calorie burning also occurs after EMS training, during recovery.

Author's functional training for strength endurance

Endurance training, which combines cardio and strength exercises, is considered the most effective in terms of fat burning.

Valentin Zinin

There is no single answer to this question. The process of fat burning, energy consumption is multicomponent and depends on many factors: gender, age, training experience, muscle metabolism and others.

Most of the calories are consumed during strength endurance training, which combines cardio and strength exercises. We call this program "SuperDrying" - it allows you to burn up to 550 calories, then fat burning continues during recovery. If you do only cardio, on average, 300-400 calories are burned per workout. During strength training - 150-200 calories, but then there is indirect fat burning during rest and sleep.

The abdomen, sides, buttocks are the most problematic areas for the accumulation of body fat. They become the main obstacle to the formation of an ideal silhouette, hiding the curves of the body underneath. Tabata allows you to get rid of hated fat in order to find a truly beautiful and toned figure.

This principle of training in a month and a half helps not only to lose weight, but also to be fully prepared for the upcoming holiday season, especially for those who are going to the beach. Along with quick effect, tabata does not require much time. The technique is ideal for busy people who do not have the opportunity to find a window in their schedule for a full hour workout.

Tabata exercises not only burn body fat but also improve overall fitness. Therefore, they are often included in the training program of professional athletes and the military. Not all practicing fitness trainers take technique seriously. They are of the opinion that such exercises should be performed under the supervision of a specialist.

This position of instructors is quite understandable. Self-training and self-learning effective complex exercises at home, there is simply no need for a person to go to the gym.

This is a high performance interval training program. It is performed with alternating loads and rest. Each individual approach takes about four minutes. Classes are recommended to be carried out every other day.

Performing workouts allows you not only to get rid of fat accumulations, but also to stimulate muscle growth. As a result, the body becomes not only slim, but also acquires a beautiful relief. The effect of training is much higher than from aerobic normal exercise.

More about the system

Tabata is a complete substitute for visiting gym or group fitness classes. The implementation of exercises within the system is subject to the following fundamental principles:

• intense exercise for 20 seconds;
• pause for rest for about 10 seconds;
• repetitions at least 8.

Each individual approach is about four minutes. The optimal number of approaches that guarantee a high return on training is five. If the level of training allows, this number can be increased. Be sure to take a minute break to rest after each set. They train every other day. The main goal should be high-speed performance of exercises without loss of technique.

Tabata does not require the use of any special devices. The free area, which is tedious to perform the exercise, is no more than two square meters. This has led to the system often being referred to as "prison training". Another feature of the technique is the impossibility of holding the breath.

Intense loads dramatically increase the amount of air required. Breathing becomes more frequent. This has a direct impact on weight loss. The tissues are intensively enriched with oxygen, as a result of which the subcutaneous fat layer begins to oxidize, and, consequently, decrease.

The nutrition of muscle tissues is carried out due to the released energy. They are actively involved in the work. The blood is intensively saturated with oxygen, which increases the rate of metabolism, and, therefore, the process of losing weight starts.

The purpose of the tabata complex

Athletes were the first to test the action of the system on themselves. The ongoing research was aimed at establishing whether the degree of oxygen saturation of muscle tissues changes and whether overall endurance increases.

Along with the confirmation of these factors, it was also revealed that the fat layer becomes much smaller. To increase the achieved effect allows the use of similar sports supplements.

What are the contraindications?

The system is not suitable for beginners. If the level of physical fitness is almost zero, then the body will not be able to immediately adapt to high loads. It is better to first engage in a less intensive principle, and after a while to start this training.

Another obstacle to training is the exacerbation of cardiovascular pathologies. This is due to the fact that already in the first minute of classes, beginners notice the feeling of how the heart jumps out of the chest.

Contraindications include varicose veins. It is necessary for women in an interesting position to refuse intensive training. Experts recommend to refrain from exercising during the menstrual cycle.

Tabata training program

It is necessary to start training exclusively with a warm-up, regardless of the duration of the session. Warm up the muscles allow tilts, squats, rotations and lunges. To develop a heart, you should jump for a few seconds. You can work out any muscles, but experts recommend choosing a program in which the load goes either from the bottom up or from the top down.

Beginners should choose exercises that work different muscle groups. These include: squats with an incline, lunges, jumps. It is best to build a workout empirically, that is, individually. The main thing is that at least 8 repetitions are performed in 20 seconds.

Exercises to start with:

Push ups

It is not necessary to take an emphasis lying down. Support can be on your knees or on a sofa or fitball.

Squats

Proper technique means that knee joints remain behind the toes, and the pelvis moved backward. The muscles of the legs are kept in good shape during the squat. It is not necessary to completely straighten your legs. Jumping, not lifting, allows you to increase the intensity.

Lunges

They do it on each leg. In other words, 8 repetitions on each side, not 4 times. They become even, take the widest possible step forward, bending the leg being worked out at the knee by 90 degrees. It is necessary to ensure that the leg that remains in place also bends and practically touches the floor with the knee. The back should remain straight, the torso should be perpendicular to the floor or slightly inclined forward. To complicate the task allows the alternation of legs in a jump, and not a permutation.

Scissors

Take a prone position. The legs are raised 45 degrees up and quickly crossed. For beginners, the task can be facilitated by placing hands under the buttocks or raising the legs to a greater angle.

Knee raises

Get straight. Hands bend in elbow joints. The right elbow is connected to the left elbow, and then the sides are changed. You need to do this as quickly as possible to get a kind of bouncing.

Running from a prone position

They lie down. Bend the knees spaced apart to the width of the shoulder girdle. Buttocks squeeze. The pelvis is raised as high as possible. Elbows with shoulders remain on the floor and straightened.

Press

You need to lie on the floor and stretch your legs. To maintain balance, lean on the palms or elbows. The legs are torn off the floor, bent at the knees, pulled to the chest.

This list of exercises is not definitive. There are many ways to build training. The main thing is to give all the best in 4 minutes.

Prepared people can proceed to more significant loads. They can do push-up burpees. It is made from a standing position. Lean forward sharply. Rely on hands. Take out, making a jump, legs back and push-ups. The return to the starting position is done in the same way, but in the extreme position they jump and clap their hands.

Important Rules

The tabata system involves strict adherence to several points:

1. No self pity. To achieve the desired result, you must perform at least 8 repetitions for each exercise. Otherwise, there will be no effect.
2. To quickly find a slender silhouette, if there is an excess of mass, allows a complex consisting of 5-8 approaches. Weighting agents and an increase in repetitions allow you to increase the load.
3. To facilitate time control, timers operating in the 20-10 mode are used. They notify the completion of each stage by a characteristic sound signal.
4. It is necessary to do it exclusively in a ventilated room, since the body needs a lot of oxygen.
5. Before each training, a warm-up is required. When the session is completed, stretch.
6. To restore breathing, you need to spend about 10 seconds on a break, but do not talk during this time. You should not stand in one place, it is better to walk slowly.

Observance of the above recommendations allows you to get the maximum effect after a few weeks after training. It is especially important to control nutrition. You can not lose weight if more than 3000 kilocalories are consumed per day.

It is quite difficult for an unprepared body to hold out for 7-8 rounds, you should start with 4 or 5 repetitions. The number is gradually increased. You can train according to one of the following schemes:

• perform each exercise 8 times without stopping, pumping in approaches different groups muscles;
• all 8 rounds should be done with a variety of exercises that are repeated after a minute pause;
• do everything in pairs, for example, jumps in 1 and 2 rounds, and then squats in 3 and 4, and from the next repeat everything again.

When the decision is made to train according to the Tabata system, the following must be done:

1. Be sure to make sure that there are no problems with the heart muscle and blood vessels.
2. Before training, you always need to first hone the technique, and then do a full-fledged lesson.
3. Use a timer to keep the interval at 20-10.
4. The load must be increased gradually, either by increasing the number of repetitions, or by means of weights.

It's interesting to know

Tabata was developed in Japan and named after its creator, Dr. Izumi Tabata, who worked on the system with the staff of the Institute of Fitness and Sports. In 1996, during a month and a half experiment, they proved the effectiveness of the technique when athletes:

• 28% increase in endurance;
• the ability to absorb oxygen by tissues increased by 15%;
• significantly reduced the layer of subcutaneous fat.

  The indicators were compared with similar data for athletes involved in simulators.

Good day to you, my dears! Do you know the Tabata system? For weight loss and endurance development, it has been used for a long time and successfully. I think you will also be interested to know how to get rid of 4-8 kilograms in just 1 month, secure yourself further, and at the same time acquire good habits.

So, read what is the Tabata protocol for weight loss, and how to apply it correctly.

What is the essence of the method

Known for its effectiveness, the tabatha protocol is a very high intensity interval training.

It is carried out strictly according to the following scheme: a certain exercise is performed for 20 seconds, followed by a 10-second break, and this cycle is repeated 8 times, which is only 4 minutes in total.

At first glance, 4 minutes of training will be pretty easy to sustain. But this is not about the Tabata protocol. Here in 4 minutes you need to give your best, and at the same time try not to violate the technique of the exercise. If you are not tired - do not expect the effect.

To lose weight, Tabata exercises must be performed literally to the limit of their capabilities.

And the effect of training according to this Japanese technique is amazing - after training, the metabolism is greatly accelerated, and even keeps at an elevated level from 2 to 3 days.

Hence the “12 minutes” stated in the title of the article - classes according to the Tabata system are done no more than 2-3 times a week.

Contraindications for system training

it important point which for some reason many people ignore. Tabata workouts are categorically not suitable for those who have any heart problems.

And if you haven’t checked your “fiery motor” for a long time, then be extremely careful and carefully monitor your condition during and after training. Although it is better to visit a cardiologist, because many heart diseases are asymptomatic.

By the way, training according to the system should not replace morning exercises. For an unawakened body, such a charge is heavy.

What exercises are suitable for classes

In fact, when selecting exercises, there are quite strict requirements: when performing exercises, as many muscles and as many muscle fibers as possible should be involved, and the number of repetitions at the peak of your capabilities should not exceed 10.

Such exercises are unlikely to be able to perform beginners. But this does not mean that the path to the magical Tabata protocol is closed to beginners - they can too.

Exercises for beginners

Beginners need to choose less difficult exercises. Let the effect be a little less, but it will still be significant!

By the way, the first results of your classes will be noticeable after 2 weeks. Considering that exercises according to the Tabata method can be done only 2-3 times a week, this is only 4-6 sessions for a visible effect - you must admit, this is quite a bit!

So, examples of exercises for beginners:

1. Push ups. An easier option (especially suitable for women) is push-ups from the knees.
2. Push-ups with legs elevated (for example, on a fitball).
3. Twisting. Lifting the upper body, lying on the stomach, arms bent at the elbows and located at the back of the head.
4. Squats.
5. Pear kicking.
6. Raising straight legs in a prone position.
7. "Scissors". Lying on your back, lift straight legs at a 45-degree angle and perform a crossover. An easier option is to raise your legs at a right angle.
8. "Scissors" from a lying position on its side.
9. Breeding straight arms with dumbbells to the sides.
10. Triceps pushups. Sitting on a chair, rest your hands on the seat, lower your buttocks to the floor, and do push-ups, keeping your arms parallel to each other.
11. Raise your knees to your elbows. Standing, bend your arms at the elbows and raise the legs bent at the knees obliquely to them - the left knee to the right elbow, and vice versa.
12. "Barrier". Lying on your side with an emphasis on your arm, point your legs slightly forward. Raise and lower your legs without touching the floor.
13. "Attack". Lying on your back. Without lowering your feet to the floor, strike with both feet at an invisible opponent.
14. Raising closed straight legs while sitting on a sofa or other reliable seat.
15. Half bridge. Lying on the floor, feet rest on the floor, knees bent, arms straight along the body. Raise your buttocks and back, squeezing your glute muscles hard, and come back. Don't take your shoulders off the floor!

For beginners, the Tabata protocol is, of course, a bit heavy. But the gods do not burn the pots! Read others important rules systems - and your classes will be effective, but not without painful consequences.

Exercises for the trained

I’ll say right away - by trained, I don’t mean bodybuilders or fitness professionals.

This article is written for people who want to lose weight and dream of doing it easily and quickly, as well as for those who are looking for easy ways to keep in shape. Therefore, those who have been engaged in fitness for at least 4-6 months can be considered prepared for the purposes of this article.

If you are one of those, then many of the above exercises for beginners may seem simple to you. This means that you need to complicate the exercises by adding weights, or combine two or more exercises in one - for example, squats and breeding straight arms with dumbbells to the sides.

More examples of exercises for the prepared:

Exercise 1. "Burpee" with push-ups. From a standing position, we sharply “fall” into a prone position, do push-ups, immediately get up, bounce, and at the same time clap our hands above our heads.

Exercise 2. Half bridge with a raised leg. Lying on the floor, feet rest on the floor, knees bent, arms straight along the body. Raise your glutes and back while keeping one straight leg up and back. Alternate raised legs. Don't take your shoulders off the floor!

As soon as after the lesson you feel the strength to continue, immediately add new cycles one at a time. The break between 4-minute cycles is one minute of rest. In this case, you can make complexes from different exercises.

And remember: you must be damn tired 🙂 - otherwise, don't expect a tangible result.

Here is a video with an example of a workout (useful for both beginners and those who have been practicing for more than a day):

Tabata-style workouts can help you lose weight if...

I remember that just before the New Year there was a TV program where they talked about the benefits of the Tabata protocol, and also assured that after working out for 4 minutes on December 31, for the next 3 days you can eat as much as you like, because the metabolism will be accelerated. I was especially struck by the phrase: "You can eat everything and not leave the New Year's table."

With all due respect to the authors of the program, I will allow myself to disagree with them. Just me as a person dealing with a problem excess weight, I know what "everything" can mean. People easily eat 3000-4000 calories even on a normal day (not like on a holiday), and at the same time they also assure that they do not eat anything.

Keep in mind that if you are eating 3,000 calories, then the Tabata protocol will not help you lose weight, but will only allow you to gain weight more slowly. Do you need it?

Interval training

Photo: shutterstock.com They are highly effective due to the intensity, and even just three workouts a week for 15 minutes give excellent results.

David Klimov

Booster Workout Interval Training Studio Trainer - High-intensity interval training burns about 400-900 calories. But it depends on many factors: the training itself, the characteristics of the person (gender, age, anthropometric data) and, most importantly, the individual level of basic metabolism. However, do not get hung up on the calories burned, the advantage of interval training is different - there is indirect fat burning during the recovery period. If the training was complete, and the nutrition after it is correct, the body will recover due to the use of adipose tissue as the main source of energy. Calories will continue to be burned for several hours after class.

Cardio training, boxing

Photo: shutterstock.com Cardio workouts are aimed at direct fat burning - you have to sweat a lot to burn as many calories as possible and not miss classes.

Mikhail Bugaenko

founder of the professional boxing studio and functional training Rocky Road GYM - Calorie burning depends on the intensity and duration of the workout. If an intense workout lasts 1.5 hours, you can burn up to 800 calories. And if you do an hour at a moderate pace, then about 500 calories. At the same time, endurance and preparation are of great importance in cardio training. Calories are burned in the 20-30th minute after the start of cardio training. A person who is more resilient and prepared is able to hold out longer, which means that the effect will be higher.

crossfit

Photo: shutterstock.com CrossFit burns a lot of calories. These are powerful workouts that use up a lot of energy both during and after the workout. In addition, CrossFit quickly develops endurance.

Sergei Koltovskoy

trainer and director of the club "SOYUZ CrossFit" - The number of calories burned per workout can vary from 500 to 1,500 - depending on the intensity, volume and weights used. At the same time, it is important to take into account the characteristics of a person, his endurance, goals, preparation, intensity of the lesson. CrossFit combines both strength training and cardio - these are functional, circular workouts that are different each time. Calories will be consumed after training during rest, so the effect of fat burning here is excellent.

EMS training

Photo: shutterstock.com During this type of training, literally the whole body works - thanks to the action of electrical micropulses. Extra pounds quickly disappear, the body becomes more prominent.

Vladimir Patshin

Fit Powered by XBody Network Master Trainer - About 300-400 calories are burned in one EMS workout, and this is in just 20-30 minutes instead of 2-3 hours spent in the gym. This result is achieved by simultaneously activating 90% of the human muscles during a short EMS workout. Normal practice does not have the same effect. As a rule, during traditional training, separate muscle groups are involved, more time is spent. Calorie burning also occurs after EMS training, during recovery.

Photo: shutterstock.com Endurance training, which combines cardio and strength exercises, is considered the most effective in terms of fat burning.

Valentin Zinin

senior coach of the author's group programs SUPER POPA - There is no definite answer to this question. The process of fat burning, energy consumption is multicomponent and depends on many factors: gender, age, training experience, muscle metabolism and others.

Most of the calories are consumed during strength endurance training, which combines cardio and strength exercises. We have this program called "SuperDrying" - it allows you to burn up to 550 calories, then fat burning continues during recovery. If you do only cardio, on average, 300-400 calories are burned per workout. During strength training - 150-200 calories, but then there is indirect fat burning during rest and sleep.

Yoga and fitness

hatha yoga teacher at the MIND&BODY yoga and fitness center - One yoga session usually burns 250-400 calories, but this is individual and relative. The result depends more on the direction of yoga, for example, ashtanga vinyasa is dynamic, power view yoga. Or Bikram yoga - when the practice takes place in a very hot room. In such classes, you can lose weight pretty quickly. But still, there is no point in going to yoga to burn calories - functional training, cardio will help more. Yoga in this regard is suitable for those who want to keep the body in good shape - it has its own philosophy.

fitness trainer at the MIND & BODY yoga and fitness center - It’s impossible to say exactly how many calories are burned per workout, but I’ll give you approximate numbers. Tabata burns 200 to 300 calories (one cycle lasts four minutes), 300 to 450 calories during TPX (functional loop training), and 300 to 400 calories during Power Body. Again, everything is individual, depending on the preparation, intensity and duration. So, all trainers unanimously say that there is no exact answer to the question of how many calories are burned per workout. Too many factors influence the result. In any case, you need to monitor nutrition, be sure to take into account the characteristics of the body, consumption and consumption of calories. If you want to lose weight, it is better to choose intensive, EMS, cardio, functional training, crossfit and create a calorie deficit. Strive to gain muscle mass - strength training. Each of these sports you can try on a special offer from our friends - with discounts or even for free. View details and select a club HERE Related articles How to learn to dance from scratch: 6 key tips Why squash is a great way to burn tons of calories the best halls Moscow

The entry "From 200 to 1,500: how many calories burn different types of fitness" first appeared on the website The-Challenger.ru.

This is a high-intensity interval training method invented by Japanese doctor Izumi Tabata.

The bottom line is to do the exercise with all your might for 20 seconds, and then rest for 10 seconds. Eight such rounds fit into four minutes.

A workout may include one or more exercises. Tabata often consists of eight different exercises.

What are the benefits of tabata

1. Excellent fat burner

Study Exercise Intensity and Energy Expenditure of a Tabata Workout The University of Wisconsin at La Crosse showed that tabata causes men and women to burn about 15 kcal per minute - a great indicator for those who want to lose weight. For comparison: 1 minute of quiet running (8 km / h) burns Calories Burned Calculator 9 kcal.

In addition, when you give all your best, your metabolism speeds up: the body begins to use energy faster to maintain basic functions.

This means you burn more calories even when you're not doing anything.

So, scientists from Auburn University found Tabata interval exercise: Energy expenditure and post-exercise responses that after a 4-minute tabata of jumping squats, the metabolic rate doubles for at least 30 minutes.

2. Increases aerobic and anaerobic endurance

Izumi Tabata and his team explored Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max how the intensity of training affects the preparation of athletes. For six weeks, one group of athletes trained with medium intensity (SI), and the second - with high intensity (HI). The SI group trained five days a week for an hour, and the VI group trained four days a week for four minutes.

As a result, the work of the aerobic system improved in the SI group (VO2max - the amount of oxygen consumed - increased by 5 ml / kg / min), but the anaerobic system indicators remained almost unchanged. The second group also had an increase in aerobic system performance (VO2max increased by 7 ml/kg/min), and anaerobic endurance increased by 28%.

The aerobic system works during light exercise at low intensity (jogging, walking, gentle cycling). The anaerobic system is activated during short-term heavy loads (sprinting, lifting heavy weights with a small number of repetitions, explosive movements) or long-term intense loads (high-intensity interval training, middle distance running).

The development of different types of endurance will improve your performance in any sport and will come in handy in everyday life. It will be easier for you to climb stairs, carry heavy things and perform similar household tasks.

3. Spends a minimum of time

Even the busiest person can find some time to warm up and have a 4-minute tabata.

You can exercise for just four minutes a day and get as much or more benefit than an hour of cardio.

How to practice

For training to be effective, you need to follow a few rules:

1. Warm up. Before tabata, do a few cardio exercises with medium intensity: jumping jacks, running in place, jumping rope, do a joint warm-up: rotation of the limbs, tilts, turns. This will help increase the pulse and warm up the muscles a little.
2. Give it your all. Every 20 seconds of training, you do exercises at the limit of your ability, and it doesn’t matter if the interval is the first or the last. If you slowly squat or do regular push-ups to conserve strength, this is just interval training, not tabata.
3. Observe interval times. Setting a timer on your phone is inconvenient, because you constantly have to start it again. Use .

What exercises to do

The tabata protocol can be used to perform many different movements. Here are the classic options:

• rowing on the simulator;
• athletic sledding;
• , air or with dumbbells;
• an exercise " ";

Choose exercises that involve a lot of muscles. Isolated (one group of muscles works) and isometric exercises (you do not move, the muscles tense up to maintain position; good example- ) leave for other workouts.

How to track your progress

Count the number of repetitions in each approach and write down their sum. If you slip or forget, at least remember the number of repetitions in the last approach: it can be used to judge your preparation.

Try to make each workout better than the last.

Where to get training

There are many videos on the Internet with workouts lasting up to 30–40 minutes, but sets of exercises over four minutes can hardly be called tabata. Since you need to give it your all, eight intervals will be hell and it's good if you can finish them without reducing the intensity. If at the end you slide down to 50-60% of the maximum effort, the benefits of training also decrease.

Alternatively, you can take a break after completing one 4-minute tabata before moving on to the next. In this case, the body will have time to recover, and you will again be able to give all your best.

Lifehacker has compiled two collections of Tabata-style workouts: for beginners and advanced.

Workouts for beginners

Training for advanced athletes

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