{"id":3736,"date":"2026-10-05T14:07:21","date_gmt":"2026-10-05T13:07:21","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/?p=3736"},"modified":"2026-10-05T14:07:21","modified_gmt":"2026-10-05T13:07:21","slug":"akut-kronik-yuk-orani-hesaplayici","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/akut-kronik-yuk-orani-hesaplayici\/","title":{"rendered":"Akut-Kronik Y\u00fcklenme Oran\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\">Bu Haftan\u0131n Antrenman Y\u00fck\u00fcn\u00fc Temel De\u011ferinizle Kar\u015f\u0131la\u015ft\u0131r\u0131n<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"3736\" data-favorite-title=\"Y\u00fcklenme Oran\u0131\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/akut-kronik-yuk-orani-hesaplayici\/\" data-favorite-excerpt=\"Haftal\u0131k antrenman y\u00fcklerinizi girin ve Gabbett&#039;in e\u015fik de\u011ferlerine g\u00f6re akut:kronik y\u00fcklenme oran\u0131n\u0131z\u0131 (ACWR), kronik taban ortalaman\u0131z\u0131 ve sakatl\u0131k riski b\u00f6lgenizi an\u0131nda \u00f6\u011frenin.\" 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\/akut-kronik-yuk-orani-hesaplayici\/\" method=\"POST\" class=\"calculator\" id=\"calculator-3736\" data-post=\"3736\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field\" id=\"input-1\"><label for=\"field-1\">Haftal\u0131k antrenman y\u00fckleri<\/label><textarea id=\"field-1\" name=\"haftalk_antrenman_ykleri\">320; 350; 380; 420<\/textarea><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Kronik temel pencere<\/label><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"kronik_temel_pencere\"><option value=\"3\">3 hafta (daha k\u0131sa temel s\u00fcre)<\/option><option value=\"4\" selected>4 hafta (standart, 28 g\u00fcnl\u00fck kayan ortalama)<\/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><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"3736\">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> ACWR Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Akut y\u00fck (g\u00fcncel hafta)<\/span><span class=\"result-term\">akut<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/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>Kronik ortalama y\u00fck<\/span><span class=\"result-term\">kronik<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/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>Akut:kronik i\u015f y\u00fck\u00fc oran\u0131<\/span><span class=\"result-term\">ACWR<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/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>Kullan\u0131lan haftal\u0131k y\u00fckler<\/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>\u0130\u015f y\u00fck\u00fc durumu<\/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 class=\"field-result is-column\" id=\"output-6\"><span class=\"field-title\"><span>Bu nas\u0131l hesapland\u0131<\/span><\/span><span class=\"field-value\" id=\"result-6\"><\/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=\"3736\" 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>ACWR 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\\[ \\text{Kronik y\u00fck} = \\frac{w_1 + w_2 + \\dots + w_n}{n} \\\\ \\text{ACWR} = \\frac{\\text{Akut y\u00fck}}{\\text{Kronik y\u00fck}} = \\frac{w_{\\text{g\u00fcncel}}}{\\left( \\sum_{i=1}^{n} w_i \\right) \/ n} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(w_{\\text{g\u00fcncel}}\\) \u2014 g\u00fcncel (en son) haftan\u0131n antrenman y\u00fck\u00fc, yani akut y\u00fck<\/li>\n<li>\\(w_1, w_2, \\dots, w_n\\) \u2014 kronik pencere i\u00e7indeki haftal\u0131k y\u00fckler, eskiden yeniye do\u011fru<\/li>\n<li>\\(n\\) \u2014 kronik taban penceresinin hafta cinsinden uzunlu\u011fu (genellikle 4)<\/li>\n<\/ul>\n<p>Form\u00fcl, bu hafta yapt\u0131klar\u0131n\u0131z\u0131 v\u00fccudunuzun son birka\u00e7 haftada al\u0131\u015ft\u0131\u011f\u0131 y\u00fckle kar\u015f\u0131la\u015ft\u0131r\u0131r. Oran\u0131n 1'e yak\u0131n olmas\u0131 g\u00fcncel y\u00fck\u00fcn\u00fcz\u00fcn taban\u0131n\u0131za uygun oldu\u011fu anlam\u0131na gelir; 1'in \u00e7ok \u00fczerindeki veya alt\u0131ndaki de\u011ferler ani bir s\u0131\u00e7ramay\u0131 ya da d\u00fc\u015f\u00fc\u015f\u00fc g\u00f6sterir.<\/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>ACWR \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> bir ko\u015fucu, antrenman\u0131n\u0131 seans-RPE \u00d7 dakika y\u00f6ntemiyle d\u00f6rt hafta boyunca takip etti; haftal\u0131k y\u00fckler (eskiden g\u00fcncel haftaya) 320, 350, 380 ve 420 olarak kaydedildi ve 4 haftal\u0131k kronik pencere kullan\u0131ld\u0131.<\/p>\n<p>\\[ \\text{Akut y\u00fck} = 420 \\]<\/p>\n<p>\\[ \\text{Kronik y\u00fck} = \\frac{320 + 350 + 380 + 420}{4} = \\frac{1470}{4} = 367.5 \\]<\/p>\n<p>\\[ \\text{ACWR} = \\frac{420}{367.5} = 1.14 \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> akut y\u00fck = 420, kronik y\u00fck = 367.5, ACWR = 1.14 \u2014 optimal aral\u0131\u011f\u0131n (0,8\u20131,3) i\u00e7inde.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 Nas\u0131l Kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>Haftal\u0131k antrenman y\u00fcklerinizi<\/strong> girin \u2014 hafta ba\u015f\u0131na bir say\u0131, eskiden yeniye do\u011fru, g\u00fcncel hafta en sonda olacak \u015fekilde. De\u011ferleri noktal\u0131 virg\u00fcl, bo\u015fluk veya sat\u0131r sonu ile ay\u0131r\u0131n. Her hafta ayn\u0131 birimi kullan\u0131n: ko\u015fulan kilometre, antrenman saati veya seans-RPE \u00d7 dakika y\u00f6ntemlerinin t\u00fcm\u00fc uygundur.<\/li>\n<li><strong>Kronik taban penceresini<\/strong> se\u00e7in: 4 hafta (standart 28 g\u00fcnl\u00fck hareketli ortalama) ya da son de\u011fi\u015fikliklere daha h\u0131zl\u0131 tepki veren bir taban istiyorsan\u0131z 3 hafta.<\/li>\n<li>Sonu\u00e7lar\u0131 okuyun: akut y\u00fck (g\u00fcncel hafta), kronik ortalama, ACWR de\u011feriniz, hangi haftalar\u0131n kullan\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6steren bir tablo ve y\u00fcklenme durum b\u00f6lgeniz.<\/li>\n<\/ol>\n<p>Se\u00e7ti\u011finiz pencere kadar (3 veya 4) en az, en fazla 26 haftal\u0131k y\u00fck girmeniz gerekir. Ara vermi\u015f ya da sakatlanm\u0131\u015fsan\u0131z, verilerinize antrenmana ba\u015flad\u0131\u011f\u0131n\u0131z haftadan itibaren ba\u015flay\u0131n.<\/p>\n<h2>Akut:Kronik Y\u00fcklenme Oran\u0131 Nedir?<\/h2>\n<p>Akut:kronik y\u00fcklenme oran\u0131 (ACWR), antrenman y\u00fck\u00fcn\u00fc izlemede spor biliminde en yayg\u0131n kullan\u0131lan ara\u00e7lardan biridir. <strong>Akut y\u00fck<\/strong> g\u00fcncel haftada yapt\u0131\u011f\u0131n\u0131z i\u015f; <strong>kronik y\u00fck<\/strong> ise v\u00fccudunuzun adapte oldu\u011fu i\u015f y\u00fck\u00fcn\u00fc \u2014 yani form taban\u0131n\u0131z\u0131 \u2014 temsil eden, son \u00fc\u00e7 veya d\u00f6rt haftan\u0131n hareketli ortalamas\u0131d\u0131r. \u0130kisini b\u00f6lmek, bu haftan\u0131n antrenman\u0131n\u0131n son d\u00f6nemdeki al\u0131\u015fkanl\u0131\u011f\u0131n\u0131za uygun mu yoksa ani bir \u015fok mu oldu\u011funu g\u00f6sterir.<\/p>\n<p>Fikir basit bir ilkeye dayan\u0131r: form yava\u015f geli\u015fir, ama yorgunluk ve sakatl\u0131k riski h\u0131zl\u0131 tepki verir. M\u00fctevaz\u0131 bir taban\u0131n \u00fczerine gelen tek bir b\u00fcy\u00fck hafta, a\u015f\u0131r\u0131 kullan\u0131m sakatl\u0131klar\u0131n\u0131n klasik tarifiyken; taban\u0131 istikrarl\u0131 takip eden bir y\u00fck formu g\u00fcvenle in\u015fa eder. Tim Gabbett ve di\u011ferlerinin ara\u015ft\u0131rmalar\u0131, bu hesaplay\u0131c\u0131n\u0131n da kulland\u0131\u011f\u0131 a\u015fa\u011f\u0131daki yorumlama bantlar\u0131n\u0131 yayg\u0131nla\u015ft\u0131rm\u0131\u015ft\u0131r:<\/p>\n<ul>\n<li><strong>0,8'in alt\u0131nda ACWR<\/strong> \u2014 yetersiz y\u00fcklenme b\u00f6lgesi: y\u00fck taban\u0131n olduk\u00e7a alt\u0131na d\u00fc\u015f\u00fcyor. Bilin\u00e7li bir azaltma (taper) d\u00f6nemi olarak sorun de\u011fildir, ama al\u0131\u015fkanl\u0131k haline gelirse risklidir (form kayb\u0131).<\/li>\n<li><strong>0,8\u20131,3 ACWR<\/strong> \u2014 optimal aral\u0131k: en d\u00fc\u015f\u00fck sakatl\u0131k riskiyle ili\u015fkilendirilen \"tatl\u0131 nokta\".<\/li>\n<li><strong>1,3\u20131,5 ACWR<\/strong> \u2014 y\u00fckselmi\u015f risk: y\u00fck, taban\u0131n destekledi\u011finden daha h\u0131zl\u0131 art\u0131yor; ayn\u0131 seviyede kalmay\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/li>\n<li><strong>1,5 \u00fczeri ACWR<\/strong> \u2014 tehlike b\u00f6lgesi: sakatl\u0131kla g\u00fc\u00e7l\u00fc \u015fekilde ili\u015fkilendirilen ani bir s\u0131\u00e7rama. Y\u00fck\u00fc azalt\u0131n.<\/li>\n<\/ul>\n<p>ACWR'yi pratik uygulaman\u0131n bir yolu da <em>%10 kural\u0131d\u0131r<\/em>: haftal\u0131k y\u00fck\u00fc kabaca %10 veya daha az art\u0131r\u0131rsan\u0131z oran\u0131n\u0131z do\u011fal olarak 1,0\u20131,1 civar\u0131nda kal\u0131r. Tek haftada %30\u201340'l\u0131k bir s\u0131\u00e7rama \u2014 \u00f6rne\u011fin haftalar s\u00fcren hafif antrenman\u0131n ard\u0131ndan bir anda yap\u0131lan uzun bir bisiklet turu \u2014 oran\u0131 1,4'\u00fcn \u00fczerine ve ihtiyat b\u00f6lgesine ta\u015f\u0131r.<\/p>\n<h2>Sonucunuzun Yorumlanmas\u0131<\/h2>\n<p>Rakam\u0131n kendisi hikayenin yaln\u0131zca yar\u0131s\u0131d\u0131r; ba\u011flam \u00f6nemlidir. Planlanm\u0131\u015f bir yar\u0131\u015f \u00f6ncesi azaltma d\u00f6neminde 0,7'lik bir oran iyi bir uygulamad\u0131r; oysa iki hafta antrenman\u0131 erteledikten sonra ayn\u0131 oran, form kaybetti\u011finiz ve kademeli olarak yeniden in\u015fa etmeniz gerekti\u011fi anlam\u0131na gelir. Benzer \u015fekilde, yap\u0131land\u0131r\u0131lm\u0131\u015f bir planda bilin\u00e7li bir a\u015f\u0131r\u0131 y\u00fcklenme blo\u011fu s\u0131ras\u0131nda 1,35'lik bir oran, tek bir d\u00fcrt\u00fcsel hafta sonunda ortaya \u00e7\u0131kan ayn\u0131 de\u011ferden daha az kayg\u0131 vericidir.<\/p>\n<p>Ayr\u0131ca ACWR'nin bir <em>izleme<\/em> sinyali oldu\u011funu, bir tahmin olmad\u0131\u011f\u0131n\u0131 unutmay\u0131n. Modern spor bilimi, bunun tek ba\u015f\u0131na sakatl\u0131klar\u0131 ne kadar iyi \u00f6ng\u00f6rd\u00fc\u011f\u00fcn\u00fc tart\u0131\u015fmaktad\u0131r. Onu \u00f6znel geri bildirimlerle \u2014 kas a\u011fr\u0131s\u0131, yorgunluk, uyku, motivasyon \u2014 ve <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-toparlanmasi-hesaplayici\/\">kalp at\u0131\u015f h\u0131z\u0131 toparlanmas\u0131<\/a> veya <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/terleme-hizi-hesaplama\/\">terleme h\u0131z\u0131<\/a> gibi di\u011fer \u00f6l\u00e7\u00fcmlerle birlikte kullan\u0131n; bunlar bir arada, v\u00fccudunuzun durumuyla nas\u0131l ba\u015fa \u00e7\u0131kt\u0131\u011f\u0131na dair \u00e7ok daha kapsaml\u0131 bir tablo sunar.<\/p>\n<h2>Varsay\u0131mlar, S\u0131n\u0131rlamalar ve Pratik \u0130pu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>Tutarl\u0131 birimler \u015fartt\u0131r.<\/strong> Her haftal\u0131k y\u00fck ayn\u0131 birimde olmal\u0131d\u0131r. Kilometreyi saatle kar\u0131\u015ft\u0131rmak ya da baz\u0131 seanslar\u0131 say\u0131p baz\u0131lar\u0131n\u0131 saymamak, oran\u0131 anlams\u0131z hale getirir.<\/li>\n<li><strong>Kronik pencere g\u00fcncel haftay\u0131 i\u00e7erir.<\/strong> Bu, ba\u011fl\u0131 (hareketli ortalama) modeldir: g\u00fcncel hafta hem akut y\u00fck hem de kronik ortalaman\u0131n bir par\u00e7as\u0131 olarak say\u0131l\u0131r. Baz\u0131 ara\u015ft\u0131rmac\u0131lar, hafif\u00e7e farkl\u0131 de\u011ferler verebilen azalan (decay) veya ba\u011flant\u0131s\u0131z modelleri tercih eder.<\/li>\n<li><strong>Aralar taban\u0131 bozar.<\/strong> Hastal\u0131k, sakatl\u0131k veya ara sezon sonras\u0131 kronik ortalama \u00e7\u00f6ker; bu y\u00fczden m\u00fctevaz\u0131 bir d\u00f6n\u00fc\u015f haftas\u0131 bile y\u00fcksek bir oran \u00fcretebilir. Say\u0131ya k\u00f6r\u00fc k\u00f6r\u00fcne g\u00fcvenmek yerine hacmi kademeli olarak yeniden art\u0131r\u0131n.<\/li>\n<li><strong>Y\u00fck \u2260 yaln\u0131zca mesafe.<\/strong> Bir seans-RPE y\u00fck\u00fc (zorluk derecesi \u00d7 dakika), ham kilometre veya saatlerden daha iyi yo\u011funlu\u011fu yans\u0131t\u0131r. Bisiklet\u00e7iler ayr\u0131ca <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-guc-bolgeleri-hesaplayici\/\">bisiklet g\u00fc\u00e7 b\u00f6lgeleri hesaplay\u0131c\u0131m\u0131zla<\/a> b\u00f6lgeleri kar\u015f\u0131la\u015ft\u0131rabilir; halterciler de <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/antrenman-hacmi-hesaplayici\/\">kuvvet antrenman\u0131 hacmi hesaplay\u0131c\u0131s\u0131yla<\/a> tonaj\u0131 takip edebilir.<\/li>\n<li><strong>Veri \u00e7oklu\u011fu iyidir.<\/strong> Yaln\u0131zca 3\u20134 haftal\u0131k veriyle taban tek bir s\u0131ra d\u0131\u015f\u0131 haftaya duyarl\u0131d\u0131r; 6\u20138 haftal\u0131k ge\u00e7mi\u015fle e\u011filim daha stabil ve bilgilendirici hale gelir.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Haftal\u0131k antrenman y\u00fcklerinizi girin ve Gabbett'in e\u015fik de\u011ferlerine g\u00f6re akut:kronik y\u00fcklenme oran\u0131n\u0131z\u0131 (ACWR), kronik taban ortalaman\u0131z\u0131 ve sakatl\u0131k riski b\u00f6lgenizi an\u0131nda \u00f6\u011frenin.<\/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-3736","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\/3736","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=3736"}],"version-history":[{"count":1,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3736\/revisions"}],"predecessor-version":[{"id":3741,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3736\/revisions\/3741"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=3736"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=3736"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=3736"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}