{"id":3729,"date":"2026-10-05T14:07:23","date_gmt":"2026-10-05T13:07:23","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/?p=3729"},"modified":"2026-10-05T14:07:23","modified_gmt":"2026-10-05T13:07:23","slug":"kosu-kadans-hesaplayici","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/kosu-kadans-hesaplayici\/","title":{"rendered":"Ko\u015fu Kadans\u0131 Hesaplay\u0131c\u0131"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Say\u0131lan Aral\u0131ktan Kadans\u0131n\u0131z\u0131 Bulun<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"3729\" data-favorite-title=\"Ko\u015fu Kadans\u0131\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/kosu-kadans-hesaplayici\/\" data-favorite-excerpt=\"K\u0131sa bir s\u00fcre i\u00e7inde ad\u0131mlar\u0131n\u0131z\u0131 say\u0131n; bu hesaplay\u0131c\u0131 bunlar\u0131 dakikada ad\u0131m cinsinden ko\u015fu kadans\u0131na (SPM), ayr\u0131ca dakikadaki strayd say\u0131s\u0131na ve ad\u0131mlar aras\u0131 s\u00fcreye d\u00f6n\u00fc\u015ft\u00fcr\u00fcr.\" aria-label=\"Favorilere ekle\" data-favorite-icon=\"icon icon-fitness\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/tr\/guzellik\/kosu-kadans-hesaplayici\/\" method=\"POST\" class=\"calculator\" id=\"calculator-3729\" data-post=\"3729\"><fieldset class=\"fieldset-input is-2\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Say\u0131lan ad\u0131m say\u0131s\u0131<\/label><div class=\"term\">n<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"saylan_adm_says\" id=\"field-1\" aria-describedby=\"calc-unit-1 calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" max=\"10000\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-1\">ad\u0131m<\/div><small id=\"calc-info-1\">Ad\u0131mlar\u0131n\u0131z\u0131 sabit bir s\u00fcre boyunca say\u0131n, \u00f6rn. tek aya\u011f\u0131n ad\u0131mlar\u0131n\u0131 30 saniye boyunca say\u0131p ikiyle \u00e7arp\u0131n<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">Dakika<\/label><div class=\"term\">min<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"dakika\" id=\"field-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"600\" value=\"0\"\/><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-3\">Saniye<\/label><div class=\"term\">s<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"saniye\" id=\"field-3\" aria-describedby=\"calc-unit-3 calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"59.9\" value=\"10.5\"\/><div class=\"unit\" id=\"calc-unit-3\">s<\/div><small id=\"calc-info-3\">Say\u0131m aral\u0131\u011f\u0131n\u0131n uzunlu\u011fu, \u00f6rn. 10 sn veya 30 sn<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"3729\">Hesapla<\/button><button type=\"reset\">S\u0131f\u0131rla<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Otomatik hesapla<\/label><small>Etkinle\u015ftirilirse, herhangi bir de\u011feri de\u011fi\u015ftirdi\u011finizde sonu\u00e7 otomatik olarak g\u00fcncellenir.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Kadans Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Kadans (dakikada ad\u0131m say\u0131s\u0131)<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"SPM\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-2\"><span class=\"field-title\"><span>Ad\u0131mlar aras\u0131ndaki s\u00fcre<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"s \/ ad\u0131m\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result\" id=\"output-3\"><span class=\"field-title\"><span>Dakikada ad\u0131m d\u00f6ng\u00fcs\u00fc<\/span><\/span><span class=\"field-value\" id=\"result-3\" data-unit=\"ad\u0131m d\u00f6ng\u00fcs\u00fc\/dk\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-4\"><span class=\"field-title\"><span>Bu nas\u0131l hesapland\u0131<\/span><\/span><span class=\"field-value\" id=\"result-4\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Sonucu kopyala\" aria-label=\"Sonucu kopyala\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Bu hesaplaman\u0131n ba\u011flant\u0131s\u0131n\u0131 kopyala<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Yorum b\u0131rak<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"3729\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">Bu sonu\u00e7 hakk\u0131nda ne d\u00fc\u015f\u00fcn\u00fcyorsunuz?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Be\u011fendim <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Faydal\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Kafam kar\u0131\u015ft\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Hayal k\u0131r\u0131kl\u0131\u011f\u0131 <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Hatal\u0131 <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Ko\u015fu Kadans\u0131 Form\u00fcl\u00fc<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Form\u00fcl<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ t = 60 \\cdot \\text{dk} + s \\]\n\\[ \\text{Kadans (SPM)} = \\frac{n}{t} \\times 60 \\\\ \\qquad \\text{Dakikada strayd} = \\frac{\\text{SPM}}{2} \\\\ \\qquad \\text{Ad\u0131mlar aras\u0131 s\u00fcre} = \\frac{t}{n} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(n\\) \u2014 say\u0131m aral\u0131\u011f\u0131nda say\u0131lan ad\u0131m say\u0131s\u0131<\/li>\n<li>\\(t\\) \u2014 saniye cinsinden say\u0131m aral\u0131\u011f\u0131n\u0131n uzunlu\u011fu (dakikalar 60 sn\/dk ile saniyeye \u00e7evrilir)<\/li>\n<li>\\(\\text{SPM}\\) \u2014 dakikada ad\u0131m cinsinden kadans<\/li>\n<\/ul>\n<p>Form\u00fcl, say\u0131lan ad\u0131mlar\u0131 basit\u00e7e tam bir dakikaya \u00f6l\u00e7ekler. Bir strayd (tam bir y\u00fcr\u00fcy\u00fc\u015f d\u00f6ng\u00fcs\u00fc) iki ad\u0131mdan olu\u015fur \u2014 her ayakla birer ad\u0131m \u2014 bu y\u00fczden dakikadaki strayd say\u0131s\u0131 SPM'nin yar\u0131s\u0131d\u0131r ve ad\u0131mlar aras\u0131 s\u00fcre ad\u0131m frekans\u0131n\u0131n tersidir.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-2\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Ko\u015fu Kadans\u0131 \u2013 \u00d6rnek Hesaplama<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> k\u0131sa bir aral\u0131k boyunca tek aya\u011f\u0131n\u0131z\u0131n ad\u0131mlar\u0131n\u0131 say\u0131p say\u0131m\u0131 ikiye katl\u0131yorsunuz ve 10,5 saniyede 30 ad\u0131m elde ediyorsunuz.<\/p>\n<p>\\[ t = 60 \\cdot 0 + 10.5 = 10.5\\ \\text{sn} \\]<\/p>\n<p>\\[ \\text{SPM} = \\frac{30}{10.5} \\times 60 = 171.4\\ \\text{ad\u0131m\/dk} \\]<\/p>\n<p>\\[ \\text{Ad\u0131mlar aras\u0131 s\u00fcre} = \\frac{10.5}{30} = 0.350\\ \\text{sn\/ad\u0131m} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> kadans \u2248 171,4 SPM, her 0,350 saniyede bir ad\u0131m; bu da dakikada 85,7 strayda denk gelir.<\/p>\n<p>\n\r\n<\/section>\n<h2>Ko\u015fu Kadans\u0131 Hesaplay\u0131c\u0131 Nas\u0131l Kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li>Sabit bir s\u00fcre boyunca ad\u0131mlar\u0131n\u0131z\u0131 say\u0131n. En kolay y\u00f6ntem, <strong>tek aya\u011f\u0131n\u0131z\u0131n<\/strong> 30 saniyede ka\u00e7 kez yere de\u011fdi\u011fini say\u0131p say\u0131y\u0131 ikiye katlamakt\u0131r.<\/li>\n<li>Bu say\u0131y\u0131 <strong>Say\u0131lan ad\u0131m<\/strong> alan\u0131na girin.<\/li>\n<li>Say\u0131m aral\u0131\u011f\u0131n\u0131n uzunlu\u011funu <strong>Dakika<\/strong> ve <strong>Saniye<\/strong> alanlar\u0131na girin (\u00f6r. 0 dk ve 30 sn, ya da 0 dk ve 10,5 sn).<\/li>\n<li>Sonu\u00e7 panelinde <strong>Kadans\u0131n\u0131z\u0131 (dakikada ad\u0131m)<\/strong>, <strong>Ad\u0131mlar aras\u0131 s\u00fcreyi<\/strong> ve <strong>Dakikadaki strayd say\u0131n\u0131z\u0131<\/strong> okuyun.<\/li>\n<\/ol>\n<h2>Ko\u015fu Kadans\u0131 Nedir?<\/h2>\n<p>Ko\u015fu kadans\u0131 (ad\u0131m frekans\u0131 veya turnover olarak da adland\u0131r\u0131l\u0131r), dakikada att\u0131\u011f\u0131n\u0131z ad\u0131m say\u0131s\u0131d\u0131r ve genellikle SPM olarak yaz\u0131l\u0131r. Ad\u0131m uzunlu\u011fuyla birlikte ko\u015fu h\u0131z\u0131n\u0131n iki temel bile\u015feninden biridir: ne kadar h\u0131zl\u0131 ko\u015farsan\u0131z, dakikada o kadar \u00e7ok ad\u0131m atars\u0131n\u0131z, her ad\u0131m\u0131n\u0131z o kadar uzun olur ya da her ikisi birden.<\/p>\n<p>Kadans, ko\u015fu antren\u00f6r\u00fc Jack Daniels'\u0131n 1984 Olimpiyatlar\u0131'ndaki elit uzun mesafe ko\u015fucular\u0131n\u0131n yar\u0131\u015f s\u0131ras\u0131nda neredeyse hepsinin 180 SPM civar\u0131nda oldu\u011funu g\u00f6zlemlemesinin ard\u0131ndan ikonik bir stat\u00fc kazand\u0131. Bu da her ko\u015fucunun 180 SPM'yi hedeflemesi gerekti\u011fi \u015feklindeki pop\u00fcler \u2014 ama \u00e7o\u011fu zaman yanl\u0131\u015f uygulanan \u2014 fikri do\u011furdu. Ger\u00e7ekte ise rekreasyonel ko\u015fucular\u0131n \u00e7o\u011fu rahat tempoda kabaca 160 ile 180 SPM aras\u0131ndad\u0131r ve kadans, tempo yava\u015f bir ko\u015fudan h\u0131zl\u0131 bir ko\u015fuya \u00e7\u0131kt\u0131k\u00e7a do\u011fal olarak 10\u201320 SPM y\u00fckselir.<\/p>\n<p>Neden \u00f6nemlidir? \u00c7ok d\u00fc\u015f\u00fck kadans (rahat tempoda genellikle yakla\u015f\u0131k 160 SPM alt\u0131) s\u0131kl\u0131kla a\u015f\u0131r\u0131 ad\u0131m atma (overstriding) \u2014 aya\u011f\u0131n g\u00f6vdenin \u00e7ok \u00f6n\u00fcne basmas\u0131 \u2014 ile ili\u015fkilidir; bu da frenleme kuvvetlerini ve diz ile kaval kemi\u011findeki darbe y\u00fck\u00fcn\u00fc art\u0131r\u0131r. Kadans\u0131 %5\u201310 art\u0131rmak, ad\u0131m\u0131 k\u0131saltman\u0131n, a\u011f\u0131rl\u0131k merkezine daha yak\u0131n basman\u0131n ve eklem stresini azaltman\u0131n en \u00e7ok ara\u015ft\u0131r\u0131lm\u0131\u015f yollar\u0131ndan biridir. Saatiniz muhtemelen kadans\u0131 otomatik olarak raporluyordur, ancak bu hesaplay\u0131c\u0131yla manuel say\u0131m yapmak bunu do\u011frulaman\u0131n veya bir ko\u015fu band\u0131nda kontrol etmenin h\u0131zl\u0131 bir yoludur.<\/p>\n<p>Sonu\u00e7lar\u0131 yorumlamak: rahat bir tempoda 160 SPM alt\u0131 kadans, biraz daha h\u0131zl\u0131 ad\u0131m atmaktan fayda g\u00f6rebilece\u011finize i\u015faret edebilir; 160\u2013180 SPM \u00e7o\u011fu ko\u015fucu i\u00e7in normaldir; 180 SPM \u00fcst\u00fc ise daha h\u0131zl\u0131 tempolarda ya da daha k\u0131sa boylu, daha hafif ko\u015fucularda tipiktir. Bunlar pop\u00fclasyon ortalamalar\u0131d\u0131r, hedef de\u011fildir \u2014 optimal kadans boyunuza, bacak uzunlu\u011funuza, h\u0131z\u0131n\u0131za ve ko\u015fu stilinize ba\u011fl\u0131d\u0131r; bu y\u00fczden sonu\u00e7lar\u0131n\u0131z\u0131 evrensel bir say\u0131yla de\u011fil, zaman i\u00e7indeki kendi trendinizle kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/p>\n<h2>\u00d6l\u00e7\u00fcm \u0130pu\u00e7lar\u0131, Varsay\u0131mlar ve S\u0131n\u0131rl\u0131l\u0131klar<\/h2>\n<ul>\n<li><strong>Say\u0131m hilesi:<\/strong> h\u0131zl\u0131yken iki aya\u011f\u0131 birden saymak zordur. Sadece tek aya\u011f\u0131 15 veya 30 saniye boyunca say\u0131n ve sonucu ikiye katlay\u0131n \u2014 30 sn i\u00e7in, ikiye katlanan say\u0131 do\u011frudan SPM'nize e\u015fittir.<\/li>\n<li><strong>Sabit tempo se\u00e7in:<\/strong> hesaplay\u0131c\u0131, ritminizin t\u00fcm aral\u0131k boyunca sabit oldu\u011funu varsayar. Say\u0131m\u0131 sabit bir ko\u015funun ortas\u0131nda yap\u0131n; ba\u015fta, yoku\u015fta veya h\u0131zlanma an\u0131nda de\u011fil.<\/li>\n<li><strong>Uzun aral\u0131klar daha g\u00fcvenilirdir:<\/strong> 30 veya 60 saniyelik say\u0131m, k\u00fc\u00e7\u00fck dalgalanmalar\u0131 5 saniyelik say\u0131mdan \u00e7ok daha iyi ortalar.<\/li>\n<li><strong>Tempo \u00f6nemlidir:<\/strong> kadans\u0131n yan\u0131na temponuzu da kaydedin. Rahat bir ko\u015fuda 175 SPM ile sprintte 175 SPM \u00e7ok farkl\u0131 anlamlar ta\u015f\u0131r. Benzeri benzeriyle kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/li>\n<li><strong>Yuvarlama:<\/strong> hesaplay\u0131c\u0131 SPM'yi bir ondal\u0131k basama\u011fa kadar raporlar; bir-iki ad\u0131ml\u0131k k\u00fc\u00e7\u00fck bir say\u0131m hatas\u0131 sonucu birka\u00e7 SPM de\u011fi\u015ftirir, bu y\u00fczden sonucu bir tahmin olarak de\u011ferlendirin.<\/li>\n<li><strong>Y\u00fcr\u00fcyenler i\u00e7in de:<\/strong> y\u00fcr\u00fcme kadans\u0131 genellikle 100\u2013130 SPM'dir; y\u00fcr\u00fcy\u00fc\u015f analizi yap\u0131yorsan\u0131z ayn\u0131 matematik i\u015fe yarar.<\/li>\n<\/ul>\n<p>Antrenman tablonuzu tamamlamak i\u00e7in kadans\u0131 ilgili ara\u00e7lar\u0131n \u00f6l\u00e7\u00fcmleriyle e\u015fle\u015ftirebilirsiniz: aerobik uygunlu\u011funuzu <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/rockport-yurume-testi-hesaplama\/\">Rockport Y\u00fcr\u00fcy\u00fc\u015f Testi hesaplay\u0131c\u0131s\u0131<\/a> ile kontrol edin, toparlanman\u0131z\u0131 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-toparlanmasi-hesaplayici\/\">Kalp At\u0131\u015f\u0131 Toparlanmas\u0131 hesaplay\u0131c\u0131s\u0131<\/a> ile izleyin, s\u0131v\u0131 ihtiyac\u0131n\u0131z\u0131 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/terleme-hizi-hesaplama\/\">Terleme Oran\u0131 hesaplay\u0131c\u0131s\u0131<\/a> ile tahmin edin ya da i\u015f y\u00fck\u00fcn\u00fcz\u00fc <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/antrenman-hacmi-hesaplayici\/\">Antrenman Hacmi hesaplay\u0131c\u0131s\u0131<\/a> ile kaydedin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>K\u0131sa bir s\u00fcre i\u00e7inde ad\u0131mlar\u0131n\u0131z\u0131 say\u0131n; bu hesaplay\u0131c\u0131 bunlar\u0131 dakikada ad\u0131m cinsinden ko\u015fu kadans\u0131na (SPM), ayr\u0131ca dakikadaki strayd say\u0131s\u0131na ve ad\u0131mlar aras\u0131 s\u00fcreye d\u00f6n\u00fc\u015ft\u00fcr\u00fcr.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-3729","post","type-post","status-publish","format-standard","hentry","category-guzellik","tag-fitness"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3729","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/comments?post=3729"}],"version-history":[{"count":1,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3729\/revisions"}],"predecessor-version":[{"id":3748,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3729\/revisions\/3748"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=3729"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=3729"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=3729"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}