{"id":3912,"date":"2026-10-14T07:04:07","date_gmt":"2026-10-14T06:04:07","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/guzellik\/aerobik-ayrisma-hesaplayici\/"},"modified":"2026-10-14T07:04:07","modified_gmt":"2026-10-14T06:04:07","slug":"aerobik-ayrisma-hesaplayici","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/aerobik-ayrisma-hesaplayici\/","title":{"rendered":"Aerobik Ayr\u0131\u015fma 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\">Antrenman\u0131n iki yar\u0131s\u0131 aras\u0131ndaki kardiyovask\u00fcler s\u00fcr\u00fcklenmeyi kontrol edin<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"3912\" data-favorite-title=\"Aerobik Ayr\u0131\u015fma\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/aerobik-ayrisma-hesaplayici\/\" data-favorite-excerpt=\"Sabit tempolu bir antrenman\u0131n iki yar\u0131s\u0131n\u0131n verimlilik fakt\u00f6rlerini kar\u015f\u0131la\u015ft\u0131rarak aerobik ayr\u0131\u015fmay\u0131 (Pw:Hr veya Speed:Hr) hesaplay\u0131n. Nabz\u0131n\u0131z\u0131n ne kadar s\u00fcr\u00fcklendi\u011fini g\u00f6rmek i\u00e7in her yar\u0131 i\u00e7in ortalama g\u00fc\u00e7 veya h\u0131z ile nab\u0131z de\u011ferlerinizi girin.\" 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\/aerobik-ayrisma-hesaplayici\/\" method=\"POST\" class=\"calculator\" id=\"calculator-3912\" data-post=\"3912\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field is-single\" id=\"input-1\"><label for=\"field-1\">Verimlilik \u00f6l\u00e7\u00fct\u00fc<\/label><div class=\"grid grid-cols-1\"><select id=\"field-1\" name=\"verimlilik_lt\"><option value=\"power\" selected>G\u00fc\u00e7 (Pw:Hr)<\/option><option value=\"speed\">H\u0131z (Speed:Hr)<\/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><div class=\"is-single field\" id=\"input-2\"><span class=\"font-semibold\">Antrenman\u0131n ilk yar\u0131s\u0131<\/span><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-3\">Ortalama g\u00fc\u00e7 (1. yar\u0131)<\/label><div class=\"term\">P\u2081<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"ortalama_g_1_yar\" id=\"field-3\" aria-describedby=\"calc-unit-3 calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"2500\" value=\"200\"\/><div class=\"unit\" id=\"calc-unit-3\">W<\/div><small id=\"calc-info-3\">Bisiklet bilgisayar\u0131n\u0131zdan veya trainer&#039;\u0131n\u0131zdan gelen normalle\u015ftirilmi\u015f ya da ortalama g\u00fc\u00e7 de\u011feri<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-4\">Ortalama kalp at\u0131\u015f h\u0131z\u0131 (1. yar\u0131)<\/label><div class=\"term\">HR\u2081<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"ortalama_kalp_at_hz_1_yar\" id=\"field-4\" aria-describedby=\"calc-unit-4 calc-info-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"60\" max=\"225\" value=\"140\"\/><div class=\"unit\" id=\"calc-unit-4\">at\u0131m\/dk<\/div><small id=\"calc-info-4\">Seans\u0131n ilk yar\u0131s\u0131ndaki ortalama kalp at\u0131\u015f h\u0131z\u0131<\/small><\/div><div class=\"is-single field\" id=\"input-5\"><span class=\"font-semibold\">Antrenman\u0131n ikinci yar\u0131s\u0131<\/span><\/div><div class=\"field has-term\" id=\"input-6\"><label for=\"field-6\">Ortalama g\u00fc\u00e7 (2. yar\u0131)<\/label><div class=\"term\">P\u2082<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"ortalama_g_2_yar\" id=\"field-6\" aria-describedby=\"calc-unit-6 calc-info-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"2500\" value=\"195\"\/><div class=\"unit\" id=\"calc-unit-6\">W<\/div><small id=\"calc-info-6\">Ayn\u0131 sabit tempoyla s\u00fcrd\u00fcr\u00fclen eforun ikinci yar\u0131s\u0131ndaki ortalama g\u00fc\u00e7<\/small><\/div><div class=\"field has-term\" id=\"input-7\"><label for=\"field-7\">Ortalama kalp at\u0131\u015f h\u0131z\u0131 (2. yar\u0131)<\/label><div class=\"term\">HR\u2082<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"ortalama_kalp_at_hz_2_yar\" id=\"field-7\" aria-describedby=\"calc-unit-7 calc-info-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"60\" max=\"225\" value=\"144\"\/><div class=\"unit\" id=\"calc-unit-7\">at\u0131m\/dk<\/div><small id=\"calc-info-7\">Seans\u0131n ikinci yar\u0131s\u0131ndaki ortalama kalp at\u0131\u015f h\u0131z\u0131<\/small><\/div><div class=\"field has-term\" id=\"input-8\" hidden><label for=\"field-8\">Ortalama h\u0131z (1. yar\u0131)<\/label><div class=\"term\">v\u2081<\/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=\"ortalama_hz_1_yar\" id=\"field-8\" aria-describedby=\"calc-info-8\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.1\" max=\"60\" value=\"28\"\/><div class=\"grid grid-cols-1\"><select id=\"field-9\" name=\"birim\" aria-label=\"Birim\"><option value=\"kmh\" selected>km\/h<\/option><option value=\"mph\">mph<\/option><option value=\"ms\">m\/s<\/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-8\">\u0130lk yar\u0131n\u0131n ortalama h\u0131z\u0131 \u2014 anlaml\u0131 bir sonu\u00e7 i\u00e7in \u00e7abay\u0131 sabit tutun<\/small><\/div><div class=\"field has-term\" id=\"input-9\" hidden><label for=\"field-10\">Ortalama h\u0131z (2. yar\u0131)<\/label><div class=\"term\">v\u2082<\/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=\"ortalama_hz_2_yar\" id=\"field-10\" aria-describedby=\"calc-info-10\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.1\" max=\"60\" value=\"27\"\/><div class=\"grid grid-cols-1\"><select id=\"field-11\" name=\"birim\" aria-label=\"Birim\"><option value=\"kmh\" selected>km\/h<\/option><option value=\"mph\">mph<\/option><option value=\"ms\">m\/s<\/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-10\">\u0130kinci yar\u0131n\u0131n ortalama h\u0131z\u0131, ilk yar\u0131yla ayn\u0131 birimde<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"3912\">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> Aerobik ayr\u0131\u015fma sonucunuz<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Aerobik ayr\u0131\u015fma<\/span><span class=\"result-term\">AD<\/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>Verimlilik fakt\u00f6r\u00fc, 1. yar\u0131<\/span><span class=\"result-term\">EF\u2081<\/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>Verimlilik fakt\u00f6r\u00fc, 2. yar\u0131<\/span><span class=\"result-term\">EF\u2082<\/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>Sonucunuz ne anlama geliyor<\/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>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=\"3912\" 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>Aerobik ayr\u0131\u015fma 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\\[ EF_1 = \\frac{P_1}{HR_1}, \\qquad EF_2 = \\frac{P_2}{HR_2} \\]\n\\[ AD = \\frac{EF_1 - EF_2}{EF_1} \\times 100 \\]<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(P_1, P_2\\) \u2014 antrenman\u0131n ilk ve ikinci yar\u0131s\u0131ndaki ortalama (veya normalize) g\u00fc\u00e7 (W)<\/li>\n<li>\\(HR_1, HR_2\\) \u2014 ilk ve ikinci yar\u0131daki ortalama kalp at\u0131\u015f h\u0131z\u0131 (bpm)<\/li>\n<li>\\(EF_1, EF_2\\) \u2014 her yar\u0131n\u0131n verimlilik fakt\u00f6rleri (W\/bpm)<\/li>\n<li>\\(AD\\) \u2014 aerobik ayr\u0131\u015fma (%)<\/li>\n<\/ul>\n<p>Ko\u015fu veya y\u00fczmede g\u00fc\u00e7 yerine h\u0131z kullan\u0131l\u0131r: \\(EF = v \/ HR\\); burada \\(v\\) ortalama h\u0131z\u0131 g\u00f6sterir. Form\u00fcl, sabit bir eforun iki yar\u0131s\u0131 aras\u0131nda kalp at\u0131\u015f\u0131 ba\u015f\u0131na \u00fcretiminizin ne kadar geriledi\u011fini ortaya koyar \u2014 kardiyovask\u00fcler s\u00fcr\u00fcklenmenin (drift) tipik i\u015faretidir.<\/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>Aerobik ayr\u0131\u015fma \u2013 \u00f6rnek hesaplama<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> bir bisiklet\u00e7i 2 saatlik sabit tempolu bir aerobik dayan\u0131kl\u0131l\u0131k antrenman\u0131 s\u00fcr\u00fcyor. \u0130lk saatte ortalama 200 W ile 140 bpm; ikinci saatte ayn\u0131 eforu koruyarak ortalama 195 W ile 144 bpm de\u011ferlerini tutturuyor.<\/p>\n<p>\\[ EF_1 = \\frac{200}{140} = 1.429 \\ \\text{W\/bpm} \\]<\/p>\n<p>\\[ EF_2 = \\frac{195}{144} = 1.354 \\ \\text{W\/bpm} \\]<\/p>\n<p>\\[ AD = \\frac{1.429 - 1.354}{1.429} \\times 100 = +5.2\\% \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> <strong>+%5,2<\/strong> aerobik ayr\u0131\u015fma. Kalp at\u0131\u015f h\u0131z\u0131 g\u00fc\u00e7 \u00e7\u0131kt\u0131s\u0131na g\u00f6re y\u00fckselmi\u015f \u2014 orta d\u00fczeyde kardiyovask\u00fcler s\u00fcr\u00fcklenme; uzun antrenmanlarda veya s\u0131cak hava ko\u015fullar\u0131nda s\u0131k g\u00f6r\u00fcl\u00fcr.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 nas\u0131l kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>Verimlilik metri\u011fi<\/strong> \u2014 g\u00fcc\u00fc \u00f6l\u00e7en bir\u529f\u7387 \u00f6l\u00e7erle s\u00fcr\u00fcyorsan\u0131z <em>G\u00fc\u00e7 (Pw:Hr)<\/em>, ko\u015fu ve y\u00fczme i\u00e7in <em>H\u0131z (Speed:Hr)<\/em> se\u00e7ene\u011fini se\u00e7in. Se\u00e7iminiz, ilgili giri\u015f alanlar\u0131n\u0131 g\u00f6sterir veya gizler.<\/li>\n<li>Bisiklet bilgisayar\u0131n\u0131zdan, GPS saatinizden veya antrenman yaz\u0131l\u0131m\u0131n\u0131zdan <strong>Ortalama g\u00fc\u00e7 (1. yar\u0131)<\/strong> ve <strong>Ortalama nab\u0131z (1. yar\u0131)<\/strong> de\u011ferlerini girin. Normalize g\u00fc\u00e7 de kullan\u0131labilir \u2014 yeter ki her iki yar\u0131da ayn\u0131 metri\u011fi kullan\u0131n.<\/li>\n<li>Ayn\u0131 kesintisiz eforun ikinci yar\u0131s\u0131 i\u00e7in <strong>Ortalama g\u00fc\u00e7 (2. yar\u0131)<\/strong> ve <strong>Ortalama nab\u0131z (2. yar\u0131)<\/strong> de\u011ferlerini girin.<\/li>\n<li>H\u0131z modunda bunlar\u0131n yerine <strong>Ortalama h\u0131z (1. yar\u0131)<\/strong> ve <strong>Ortalama h\u0131z (2. yar\u0131)<\/strong> alanlar\u0131n\u0131 doldurun; her biri i\u00e7in km\/h, mph veya m\/s birimini se\u00e7in. Birimleri kar\u0131\u015f\u0131k kullanabilirsiniz \u2014 h\u0131zlar oran hesaplanmadan \u00f6nce i\u00e7eride d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr.<\/li>\n<li><strong>Aerobik ayr\u0131\u015fma<\/strong> y\u00fczdenizi, her yar\u0131n\u0131n verimlilik fakt\u00f6rlerini ve de\u011ferin aerobik formunuz a\u00e7\u0131s\u0131ndan ne anlama geldi\u011fine dair yorumu g\u00f6r\u00fcnt\u00fcleyin.<\/li>\n<\/ol>\n<h2>Aerobik ayr\u0131\u015fma nedir?<\/h2>\n<p>Aerobik ayr\u0131\u015fma (kardiyovask\u00fcler s\u00fcr\u00fcklenme olarak da bilinir ve antren\u00f6r Joe Friel taraf\u0131ndan yayg\u0131nla\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r), antrenman boyunca \u00fcretiminiz ile nabz\u0131n\u0131z aras\u0131ndaki ili\u015fkinin nas\u0131l de\u011fi\u015fti\u011fini \u00f6l\u00e7er. Kusursuz sabit bir aerobik eforda nabz\u0131n\u0131z, ba\u015ftan sona g\u00fc\u00e7 veya temponuza kabaca paralel kalmal\u0131d\u0131r. \u00c7\u0131kt\u0131 sabitken nab\u0131z yava\u015f yava\u015f t\u0131rman\u0131rsa \u2014 ya da nab\u0131z sabitken \u00e7\u0131kt\u0131 d\u00fc\u015ferse \u2014 iki de\u011fi\u015fken \"ayr\u0131\u015fm\u0131\u015ft\u0131r\".<\/p>\n<p>Hesaplay\u0131c\u0131 bunu <em>verimlilik fakt\u00f6r\u00fc<\/em> ile say\u0131salla\u015ft\u0131r\u0131r: \u00e7\u0131kt\u0131n\u0131n nabza b\u00f6l\u00fcnm\u00fc\u015f hali. Bisiklet\u00e7iler g\u00fc\u00e7-nabz oran\u0131n\u0131 (Pw:Hr), ko\u015fucular ve y\u00fcz\u00fcc\u00fcler h\u0131z-nabz oran\u0131n\u0131 (Speed:Hr) kullan\u0131r. Hesaplay\u0131c\u0131, antrenman\u0131n ilk yar\u0131s\u0131n\u0131n verimlilik fakt\u00f6r\u00fcn\u00fc ikinci yar\u0131s\u0131yla kar\u015f\u0131la\u015ft\u0131rarak s\u00fcr\u00fcklenmeyi tek bir y\u00fczdeye d\u00f6n\u00fc\u015ft\u00fcr\u00fcr. TrainingPeaks bu metri\u011fi uygun antrenmanlar i\u00e7in otomatik hesaplar; bu ara\u00e7la ise ortalama de\u011ferleri kaydeden her cihazdan kontrol edebilirsiniz.<\/p>\n<p>Pratik bir kural olarak antren\u00f6rler, sabit tempolu bir aerobik antrenmanda ayr\u0131\u015fman\u0131n yakla\u015f\u0131k <strong>%5<\/strong>'in alt\u0131nda olmas\u0131n\u0131 ister \u2014 bu, eforun ger\u00e7ekten aerobik oldu\u011fu ve dayan\u0131kl\u0131l\u0131k formunuzun bu efora yetti\u011fi anlam\u0131na gelir. %5 ile %10 aras\u0131ndaki de\u011ferler orta d\u00fczey s\u00fcr\u00fcklenmeye i\u015faret eder (uzun veya s\u0131cak antrenmanlarda s\u0131k g\u00f6r\u00fcl\u00fcr); %10\u201315'in \u00fczerindeki de\u011ferler ise eforun aerobik e\u015fi\u011finizi a\u015ft\u0131\u011f\u0131n\u0131, mevcut formunuza g\u00f6re fazla uzun s\u00fcrd\u00fc\u011f\u00fcn\u00fc ya da s\u0131cak, susuzluk veya yetersiz yak\u0131t al\u0131m\u0131ndan etkilendi\u011fini d\u00fc\u015f\u00fcnd\u00fcr\u00fcr.<\/p>\n<p>Negatif sonu\u00e7, ikinci yar\u0131da \u00e7\u0131kt\u0131n\u0131z\u0131n nabz\u0131n\u0131za g\u00f6re y\u00fckseldi\u011fi anlam\u0131na gelir \u2014 bunun nedeni \u00e7o\u011fu zaman serinleyen hava, daha iyi tempo y\u00f6netimi veya efora al\u0131\u015fm\u0131\u015f olmakt\u0131r. Bu genellikle endi\u015fe verici de\u011fildir; ancak b\u00f6yle bir antrenman, form takibi i\u00e7in k\u00f6t\u00fc bir referans noktas\u0131 olur.<\/p>\n<h2>Varsay\u0131mlar, s\u0131n\u0131rlamalar ve pratik ipu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>Yaln\u0131zca sabit eforlar.<\/strong> Metrik, iki yar\u0131n\u0131n e\u015fit uzunlukta ve sabit yo\u011funlukta s\u00fcr\u00fcld\u00fc\u011f\u00fcn\u00fc, ko\u015fuldu\u011funu veya y\u00fcz\u00fcld\u00fc\u011f\u00fcn\u00fc varsayar. \u0130nterval, sprint, t\u0131rman\u0131\u015f ve serbest ini\u015f say\u0131y\u0131 anlams\u0131zla\u015ft\u0131r\u0131r.<\/li>\n<li><strong>Trendleri takip etmek i\u00e7in kullan\u0131n.<\/strong> Tek bir de\u011fer pek bir \u015fey s\u00f6ylemez; haftalar boyunca tekrarlanan ayn\u0131 antrenmanda ayr\u0131\u015fman\u0131n kademeli olarak k\u00fc\u00e7\u00fclmesi, aerobik dayan\u0131kl\u0131l\u0131\u011f\u0131n geli\u015fti\u011finin en net g\u00f6stergelerinden biridir.<\/li>\n<li><strong>Ko\u015fullara dikkat edin.<\/strong> S\u0131cak, nem, susuzluk, rak\u0131m ve yak\u0131t al\u0131m\u0131, formdan ba\u011f\u0131ms\u0131z olarak nab\u0131z s\u00fcr\u00fcklenmesini \u015fi\u015firir. Antrenmanlar\u0131 benzer ko\u015fullarda kar\u015f\u0131la\u015ft\u0131r\u0131n veya s\u0131cak g\u00fcnlerdeki sapmalar\u0131 de\u011ferlendirmeye katmay\u0131n.<\/li>\n<li><strong>Nab\u0131z band\u0131ndan \u00e7ok g\u00fc\u00e7 \u00f6l\u00e7erinize g\u00fcvenin.<\/strong> Kadans kilitlemesi, band\u0131n yerinden \u00e7\u0131kmas\u0131 ve optik sens\u00f6r gecikmesi ortalama nabz\u0131 bozabilir. Sonuca g\u00fcvenmeden \u00f6nce nab\u0131z e\u011frisine bir g\u00f6z at\u0131n.<\/li>\n<li><strong>Do\u011fru antrenman uzunlu\u011funu se\u00e7in.<\/strong> S\u00fcr\u00fcklenmenin ortaya \u00e7\u0131kmas\u0131 zaman ister: 2\u20134 saatlik sabit tempolu bir s\u00fcr\u00fc\u015f veya aerobik yo\u011funlukta 60\u201390 dakikal\u0131k bir ko\u015fu, k\u0131sa bir antrenmandan \u00e7ok daha g\u00fcvenilir sonu\u00e7 verir.<\/li>\n<\/ul>\n<p>Sonucu ba\u011flam\u0131na oturtmak i\u00e7in ayr\u0131ca <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-ftp-hesaplama\/\">Bisiklet FTP Hesaplay\u0131c\u0131<\/a>, <a href=\"https:\/\/wpcalc.com\/en\/beauty\/cycling-normalized-power-calculator\/\">Bisiklet Normalize G\u00fc\u00e7 Hesaplay\u0131c\u0131<\/a> ve <a href=\"https:\/\/wpcalc.com\/en\/beauty\/heart-rate-training-impulse-calculator\/\">Kalp At\u0131\u015f H\u0131z\u0131 TRIMP Hesaplay\u0131c\u0131<\/a> ara\u00e7lar\u0131m\u0131z do\u011fru yo\u011funli\u011fi belirlemede ve antrenman y\u00fck\u00fcn\u00fc \u00f6l\u00e7mede i\u015finize yarayabilir. Y\u00fcz\u00fcc\u00fcler bu metri\u011fi <a href=\"https:\/\/wpcalc.com\/en\/beauty\/critical-swim-speed-calculator\/\">Kritik Y\u00fczme H\u0131z\u0131 Hesaplay\u0131c\u0131<\/a> ile birlikte kullanarak aerobik tempo b\u00f6lgelerini belirleyebilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sabit tempolu bir antrenman\u0131n iki yar\u0131s\u0131n\u0131n verimlilik fakt\u00f6rlerini kar\u015f\u0131la\u015ft\u0131rarak aerobik ayr\u0131\u015fmay\u0131 (Pw:Hr veya Speed:Hr) hesaplay\u0131n. Nabz\u0131n\u0131z\u0131n ne kadar s\u00fcr\u00fcklendi\u011fini g\u00f6rmek i\u00e7in her yar\u0131 i\u00e7in ortalama g\u00fc\u00e7 veya h\u0131z ile nab\u0131z de\u011ferlerinizi girin.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[39],"class_list":["post-3912","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\/3912","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=3912"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3912\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=3912"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=3912"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=3912"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}