{"id":3730,"date":"2026-10-05T14:07:23","date_gmt":"2026-10-05T13:07:23","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/?p=3730"},"modified":"2026-10-05T14:07:23","modified_gmt":"2026-10-05T13:07:23","slug":"hiit-antrenman-suresi-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/hiit-antrenman-suresi-hesaplama\/","title":{"rendered":"HIIT Antrenman S\u00fcresi Hesaplama"},"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\">Aral\u0131kl\u0131 Antrenman\u0131n\u0131z\u0131n S\u00fcresini Planlay\u0131n<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"3730\" data-favorite-title=\"HIIT Antrenman S\u00fcresi\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/hiit-antrenman-suresi-hesaplama\/\" data-favorite-excerpt=\"HIIT seans\u0131n\u0131z\u0131n tam olarak ne kadar s\u00fcrece\u011fini hesaplay\u0131n. \u00c7al\u0131\u015fma ve dinlenme aral\u0131klar\u0131n\u0131, set ba\u015f\u0131na turlar\u0131, set say\u0131s\u0131n\u0131 ve setler aras\u0131 dinlenmeyi girin; toplam s\u00fcre, aktif s\u00fcre, dinlenme s\u00fcresi ve \u00e7al\u0131\u015fma-dinlenme oran\u0131n\u0131z\u0131 g\u00f6r\u00fcn.\" 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\/hiit-antrenman-suresi-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-3730\" data-post=\"3730\"><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\">\u00c7al\u0131\u015fma aral\u0131\u011f\u0131<\/label><div class=\"term\">W<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"alma_aral\" id=\"field-1\" aria-describedby=\"calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" max=\"3600\" value=\"40\"\/><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"birim\" aria-label=\"Birim\"><option value=\"s\" selected>s<\/option><option value=\"min\">min<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-1\">Tek bir tam g\u00fc\u00e7 veya y\u00fcksek eforlu aral\u0131\u011f\u0131n s\u00fcresi<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-3\">Dinlenme aral\u0131\u011f\u0131<\/label><div class=\"term\">R<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"dinlenme_aral\" id=\"field-3\" aria-describedby=\"calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"3600\" value=\"20\"\/><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"birim\" aria-label=\"Birim\"><option value=\"s\" selected>s<\/option><option value=\"min\">min<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-3\">Turlar aras\u0131ndaki toparlanma s\u00fcresi (dinlenme yoksa 0)<\/small><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-5\">Set ba\u015f\u0131na tur<\/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=\"set_bana_tur\" id=\"field-5\" aria-describedby=\"calc-unit-5 calc-info-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" max=\"100\" value=\"8\"\/><div class=\"unit\" id=\"calc-unit-5\">tur<\/div><small id=\"calc-info-5\">Bir set i\u00e7indeki \u00e7al\u0131\u015fma\u2013dinlenme d\u00f6ng\u00fcleri<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-6\">Set say\u0131s\u0131<\/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=\"set_says\" id=\"field-6\" aria-describedby=\"calc-unit-6 calc-info-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" max=\"20\" value=\"2\"\/><div class=\"unit\" id=\"calc-unit-6\">set<\/div><small id=\"calc-info-6\">Tur blo\u011funu ka\u00e7 kez tekrarlad\u0131\u011f\u0131n\u0131z<\/small><\/div><div class=\"field has-term\" id=\"input-5\"><label for=\"field-7\">Setler aras\u0131 dinlenme<\/label><div class=\"term\">Rs<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><div class=\"field-group\"><input type=\"text\" name=\"setler_aras_dinlenme\" id=\"field-7\" aria-describedby=\"calc-info-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"3600\" value=\"60\"\/><div class=\"grid grid-cols-1\"><select id=\"field-8\" name=\"birim\" aria-label=\"Birim\"><option value=\"s\" selected>s<\/option><option value=\"min\">min<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><small id=\"calc-info-7\">Setler aras\u0131nda daha uzun toparlanma (son setten sonra kullan\u0131lmaz)<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"3730\">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> Antrenman Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Toplam antrenman s\u00fcresi<\/span><span class=\"result-term\">T<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"min\"><\/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>Aktif (\u00e7al\u0131\u015fma) s\u00fcre<\/span><span class=\"result-term\">Wa<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"min\"><\/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>Toplam dinlenme s\u00fcresi<\/span><span class=\"result-term\">Tr<\/span><\/span><span class=\"field-value\" id=\"result-3\" data-unit=\"min\"><\/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>\u00c7al\u0131\u015fma-dinlenme oran\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 class=\"field-result is-column\" id=\"output-5\"><span class=\"field-title\"><span>Bu nas\u0131l hesapland\u0131<\/span><\/span><span class=\"field-value\" id=\"result-5\"><\/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=\"3730\" 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>HIIT Antrenman S\u00fcresi 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 = S \\cdot n \\cdot (W + R) + (S - 1) \\cdot R_s \\\\ W_a = S \\cdot n \\cdot W \\\\ T_r = S \\cdot n \\cdot R + (S - 1) \\cdot R_s \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(T\\) \u2014 toplam antrenman s\u00fcresi (saniye)<\/li>\n<li>\\(W\\) \u2014 \u00e7al\u0131\u015fma aral\u0131\u011f\u0131, bir y\u00fcksek efor b\u00f6l\u00fcm\u00fcn\u00fcn s\u00fcresi (s)<\/li>\n<li>\\(R\\) \u2014 turlar aras\u0131ndaki dinlenme aral\u0131\u011f\u0131 (s)<\/li>\n<li>\\(n\\) \u2014 set ba\u015f\u0131na tur say\u0131s\u0131 (bir setteki \u00e7al\u0131\u015fma-dinlenme d\u00f6ng\u00fcs\u00fc say\u0131s\u0131)<\/li>\n<li>\\(S\\) \u2014 set say\u0131s\u0131<\/li>\n<li>\\(R_s\\) \u2014 setler aras\u0131 dinlenme (s)<\/li>\n<li>\\(W_a\\) \u2014 toplam aktif (\u00e7al\u0131\u015fma) s\u00fcresi (s)<\/li>\n<li>\\(T_r\\) \u2014 toplam dinlenme s\u00fcresi (s)<\/li>\n<\/ul>\n<p>Form\u00fcl, tek bir tam \u00e7al\u0131\u015fma-dinlenme d\u00f6ng\u00fcs\u00fcn\u00fc tur ve set say\u0131s\u0131yla \u00e7arpar, ard\u0131ndan setler aras\u0131ndaki toparlanma s\u00fcrelerini ekler. Setler aras\u0131 dinlenme yaln\u0131zca \\(S-1\\) kez say\u0131l\u0131r, \u00e7\u00fcnk\u00fc son setten sonra dinlenme yoktur. Sonucu 60'a b\u00f6lerek s\u00fcreyi dakika cinsinden elde edebilirsiniz.<\/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>HIIT Antrenman S\u00fcresi \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> klasik Tabata tarz\u0131 bir seans \u2014 40 saniye \u00e7al\u0131\u015fma, 20 saniye dinlenme, set ba\u015f\u0131na 8 tur, 2 set ve setler aras\u0131nda 60 saniye dinlenme.<\/p>\n<p>\\[ T = 2 \\cdot 8 \\cdot (40 + 20) + (2 - 1) \\cdot 60 = 960 + 60 = 1020 \\text{ s} = 17 \\text{ min} \\]<\/p>\n<p>\\[ W_a = 2 \\cdot 8 \\cdot 40 = 640 \\text{ s} \\approx 10.7 \\text{ min} \\]<\/p>\n<p>\\[ T_r = 2 \\cdot 8 \\cdot 20 + 1 \\cdot 60 = 380 \\text{ s} \\approx 6.3 \\text{ min} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> antrenman\u0131n tamam\u0131 17 dakika s\u00fcrer \u2014 yakla\u015f\u0131k 10,7 dakika aktif \u00e7al\u0131\u015fma, 6,3 dakika dinlenme ve her tur i\u00e7inde 2:1'lik bir \u00e7al\u0131\u015fma-dinlenme oran\u0131.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 Nas\u0131l Kullan\u0131l\u0131r<\/h2>\n<ol>\n<li><strong>\u00c7al\u0131\u015fma aral\u0131\u011f\u0131n\u0131<\/strong> girin \u2014 tek bir y\u00fcksek efor b\u00f6l\u00fcm\u00fcn\u00fcn s\u00fcresi \u2014 ve birimi se\u00e7in (<strong>s<\/strong> veya <strong>dk<\/strong>).<\/li>\n<li>Turlar aras\u0131ndaki <strong>Dinlenme aral\u0131\u011f\u0131n\u0131<\/strong> ve birimini girin. Antrenman dinlenmesiz kesintisizse 0 girin.<\/li>\n<li><strong>Set ba\u015f\u0131na tur say\u0131s\u0131n\u0131<\/strong> girin \u2014 bir blo\u011fu olu\u015fturan \u00e7al\u0131\u015fma-dinlenme d\u00f6ng\u00fcs\u00fc say\u0131s\u0131.<\/li>\n<li><strong>Set say\u0131s\u0131n\u0131<\/strong> girin \u2014 o blo\u011fu ka\u00e7 kez tekrarlad\u0131\u011f\u0131n\u0131z.<\/li>\n<li><strong>Setler aras\u0131 dinlenmeyi<\/strong> ve birimini girin. Bu daha uzun toparlanma setlerin aras\u0131nda uygulan\u0131r, son setten sonra de\u011fil.<\/li>\n<li>Sonu\u00e7lar\u0131 okuyun: <strong>Toplam antrenman s\u00fcresi<\/strong>, <strong>Aktif (\u00e7al\u0131\u015fma) s\u00fcresi<\/strong>, <strong>Toplam dinlenme s\u00fcresi<\/strong>, <strong>\u00e7al\u0131\u015fma-dinlenme oran\u0131n\u0131z<\/strong> ve hesaplaman\u0131n ad\u0131m ad\u0131m d\u00f6k\u00fcm\u00fc.<\/li>\n<\/ol>\n<h2>HIIT Antrenman\u0131 Nedir ve S\u00fcre Neden \u00d6nemlidir<\/h2>\n<p>Y\u00fcksek yo\u011funluklu interval antrenman\u0131 (HIIT), k\u0131sa ve yo\u011fun efor patlamalar\u0131n\u0131 toparlanma d\u00f6nemleriyle d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak birle\u015ftirir. Uzun s\u00fcre sabit bir tempoda egzersiz yapmak yerine, \u00e7al\u0131\u015fma aral\u0131klar\u0131nda yo\u011fun bir \u015fekilde \u00e7abalar ve dinlenme aral\u0131klar\u0131nda kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131n yeniden d\u00fc\u015fmesini sa\u011flars\u0131n\u0131z. Bu yap\u0131 HIIT'i son derece zaman verimli k\u0131lar: iyi tasarlanm\u0131\u015f 15\u201330 dakikal\u0131k bir seans, \u00e7ok daha uzun s\u00fcren sabit tempolu antrenmanlara k\u0131yaslanabilir kardiyovask\u00fcler ve metabolik faydalar sa\u011flayabilir.<\/p>\n<p>S\u00fcreyi \u00f6nceden tam olarak bilmek, antrenman\u0131n\u0131z\u0131 yo\u011fun bir program\u0131n etraf\u0131na planlaman\u0131za, kronometre ba\u015flamadan \u00f6nce d\u00fczg\u00fcn bir \u0131s\u0131nma yapman\u0131za ve her turu tamamlayabilecek \u015fekilde tempoyu ayarlaman\u0131za yard\u0131mc\u0131 olur. Ayr\u0131ca farkl\u0131 interval \u015femalar\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131rman\u0131z\u0131 da sa\u011flar \u2014 \u00f6rne\u011fin 2 set halinde 8 tur 40\/20'nin 17 dakikaya s\u0131\u011fd\u0131\u011f\u0131n\u0131, bir set daha eklemenin ise seans\u0131 25 dakikan\u0131n \u00fczerine \u00e7\u0131kard\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcrs\u00fcn\u00fcz.<\/p>\n<p>Hesaplay\u0131c\u0131 ayr\u0131ca HIIT'in en \u00f6nemli tasar\u0131m de\u011fi\u015fkenlerinden biri olan <strong>\u00e7al\u0131\u015fma-dinlenme oran\u0131n\u0131z\u0131<\/strong> da g\u00f6sterir. 1:2 oran\u0131 (\u00f6rn. 30 s \u00e7al\u0131\u015fma, 60 s dinlenme) yeni ba\u015flayanlara ve maksimal sprint t\u00fcr\u00fc eforlara uygundur, \u00e7\u00fcnk\u00fc uzun toparlanma neredeyse tam yo\u011funlu\u011fu s\u00fcrd\u00fcrmenizi sa\u011flar. 1:1 oran\u0131 dengeli bir orta yoldur; yukar\u0131daki 40\/20 \u00f6rne\u011findeki gibi 2:1 oranlar\u0131 ise yo\u011funlu\u011fu art\u0131r\u0131r ve submaksimal efor yapan deneyimli sporculara daha uygundur. Uzun \u00e7al\u0131\u015fma aral\u0131klar\u0131 ve k\u0131sa dinlenmeler, seans\u0131 ger\u00e7ek y\u00fcksek yo\u011funluktan \u00e7ok e\u015fik (threshold) tarz\u0131 antrenmana do\u011fru kayd\u0131r\u0131r.<\/p>\n<p>Hesaplay\u0131c\u0131n\u0131n verdi\u011fi s\u00fcrenin yaln\u0131zca interval \u00e7al\u0131\u015fmalar\u0131n\u0131n kendisini kapsad\u0131\u011f\u0131n\u0131 unutmay\u0131n. D\u00fczg\u00fcn bir \u0131s\u0131nma (5\u201310 dakika) ve so\u011fuma (5 dakika veya daha fazla) buna eklenmelidir; bu y\u00fczden \"17 dakikal\u0131k\" bir antrenman ger\u00e7ekte g\u00fcn\u00fcn\u00fczden yakla\u015f\u0131k 30 dakika ay\u0131r\u0131r.<\/p>\n<h2>Varsay\u0131mlar, S\u0131n\u0131rlamalar ve Pratik \u0130pu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>Is\u0131nma ve so\u011fuma dahil de\u011fildir.<\/strong> Spor salonu veya antrenman seans\u0131n\u0131z\u0131n ger\u00e7ek uzunlu\u011funu bulmak i\u00e7in bunlar\u0131 ayr\u0131ca ekleyin.<\/li>\n<li><strong>Plan tam olarak uygulan\u0131r.<\/strong> Hesaplama, her aral\u0131\u011f\u0131 zaman\u0131nda, ekstra molalar, su molas\u0131 veya ekipman ayar\u0131 olmadan ba\u015flatt\u0131\u011f\u0131n\u0131z\u0131 varsayar. Ger\u00e7ek seanslar genellikle biraz daha uzun s\u00fcrer.<\/li>\n<li><strong>Dinlenme tam veya aktif olabilir.<\/strong> Dinlenme aral\u0131klar\u0131 tam duru\u015flar, y\u00fcr\u00fcy\u00fc\u015f veya hafif pedal \u00e7evirme olabilir \u2014 hesap ayn\u0131d\u0131r, ancak aktif toparlanma fizyolojik y\u00fck\u00fc de\u011fi\u015ftirir.<\/li>\n<li><strong>Ge\u00e7i\u015fler yok say\u0131l\u0131r.<\/strong> Egzersizler aras\u0131nda pozisyona ge\u00e7mek i\u00e7in gereken s\u00fcre (\u00f6rn. bisikletten yere ge\u00e7i\u015f) say\u0131lmaz.<\/li>\n<li><strong>Set dinlenmesi yaln\u0131zca setler aras\u0131nda ge\u00e7erlidir.<\/strong> Buraya 60 saniye girerseniz, \\(S-1\\) kez say\u0131l\u0131r \u2014 son setten sonra dinlenme yoktur.<\/li>\n<li>Seanslar\u0131 dengeli tutun: \u00c7o\u011fu insan haftada 2\u20133 HIIT seans\u0131ndan fayda g\u00f6r\u00fcr; v\u00fccudunuz toparlan\u0131p uyum sa\u011flayabilsin diye aralar\u0131na daha kolay g\u00fcnler koyun.<\/li>\n<\/ul>\n<p>Bu seanslara fitness seviyenizin nas\u0131l yan\u0131t verdi\u011fini takip etmek i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-toparlanmasi-hesaplayici\/\">Kalp At\u0131\u015f H\u0131z\u0131 Toparlanmas\u0131 Hesaplay\u0131c\u0131m\u0131z\u0131<\/a>, toplam antrenman y\u00fck\u00fcn\u00fc planlamak i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/antrenman-hacmi-hesaplayici\/\">Kuvvet Antrenman\u0131 Hacmi Hesaplay\u0131c\u0131s\u0131n\u0131<\/a> ve s\u0131v\u0131 ihtiyac\u0131n\u0131z\u0131 kontrol etmek i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/terleme-hizi-hesaplama\/\">Terleme H\u0131z\u0131 Hesaplay\u0131c\u0131s\u0131n\u0131<\/a> deneyin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>HIIT seans\u0131n\u0131z\u0131n tam olarak ne kadar s\u00fcrece\u011fini hesaplay\u0131n. \u00c7al\u0131\u015fma ve dinlenme aral\u0131klar\u0131n\u0131, set ba\u015f\u0131na turlar\u0131, set say\u0131s\u0131n\u0131 ve setler aras\u0131 dinlenmeyi girin; toplam s\u00fcre, aktif s\u00fcre, dinlenme s\u00fcresi ve \u00e7al\u0131\u015fma-dinlenme oran\u0131n\u0131z\u0131 g\u00f6r\u00fcn.<\/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-3730","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\/3730","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=3730"}],"version-history":[{"count":1,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3730\/revisions"}],"predecessor-version":[{"id":3747,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3730\/revisions\/3747"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=3730"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=3730"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=3730"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}