{"id":3989,"date":"2026-10-14T21:38:38","date_gmt":"2026-10-14T20:38:38","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-trimp-hesaplama\/"},"modified":"2026-10-14T21:38:38","modified_gmt":"2026-10-14T20:38:38","slug":"kalp-atis-hizi-trimp-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-trimp-hesaplama\/","title":{"rendered":"Kalp at\u0131\u015f h\u0131z\u0131 TRIMP (antrenman impulsu) hesaplay\u0131c\u0131s\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\u0131z\u0131n kardiyovask\u00fcler y\u00fck\u00fcn\u00fc tahmin edin<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"3989\" data-favorite-title=\"Nab\u0131z TRIMP\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-trimp-hesaplama\/\" data-favorite-excerpt=\"Bir antrenman\u0131n TRIMP de\u011ferini (antrenman impulsu) s\u00fcresi ile ortalama, dinlenik ve maksimum nabz\u0131n\u0131zdan hesaplay\u0131n. Antrenman\u0131n detaylar\u0131n\u0131 girin; antrenman y\u00fck\u00fcn\u00fcz\u00fc say\u0131sal olarak g\u00f6r\u00fcn ve eforun ger\u00e7ekte ne kadar zorlu oldu\u011funu 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\/kalp-atis-hizi-trimp-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-3989\" data-post=\"3989\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Giri\u015f alanlar\u0131<\/legend><div class=\"field has-term\" id=\"input-1\"><label for=\"field-1\">Antrenman s\u00fcresi<\/label><div class=\"term\">t<\/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=\"antrenman_sresi\" id=\"field-1\" aria-describedby=\"calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.01\" value=\"60\"\/><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"birim\" aria-label=\"Birim\"><option value=\"m\" selected>dakika<\/option><option value=\"h\">saat<\/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\">Seans\u0131n toplam s\u00fcresi<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-3\">Ortalama kalp at\u0131\u015f h\u0131z\u0131<\/label><div class=\"term\">HR\u1d43\u1d5c\u1d4f<\/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\" id=\"field-3\" aria-describedby=\"calc-unit-3 calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"40\" max=\"235\" value=\"150\"\/><div class=\"unit\" id=\"calc-unit-3\">bpm<\/div><small id=\"calc-info-3\">Nab\u0131z \u00f6l\u00e7er cihaz\u0131n\u0131z\u0131n g\u00f6sterdi\u011fi seans ortalamas\u0131<\/small><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-4\">\u0130stirahat kalp at\u0131\u015f h\u0131z\u0131<\/label><div class=\"term\">HR\u02b3\u1d49\u02e2\u1d57<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"stirahat_kalp_at_hz\" id=\"field-4\" aria-describedby=\"calc-unit-4 calc-info-4\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"25\" max=\"120\" value=\"60\"\/><div class=\"unit\" id=\"calc-unit-4\">bpm<\/div><small id=\"calc-info-4\">Dinlenme halinde, ideal olarak sabah \u00f6l\u00e7\u00fcl\u00fcr<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-5\">Maksimum kalp at\u0131\u015f h\u0131z\u0131<\/label><div class=\"term\">HR\u2098\u2090\u2093<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"maksimum_kalp_at_hz\" id=\"field-5\" aria-describedby=\"calc-unit-5 calc-info-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"120\" max=\"240\" value=\"190\"\/><div class=\"unit\" id=\"calc-unit-5\">bpm<\/div><small id=\"calc-info-5\">Laboratuvar veya saha testinden al\u0131nan de\u011fer \u2014 ya\u015fa dayal\u0131 form\u00fcllerden daha g\u00fcvenilir<\/small><\/div><div class=\"field is-single\" id=\"input-5\"><label for=\"field-6\">Cinsiyet<\/label><div class=\"grid grid-cols-1\"><select id=\"field-6\" name=\"cinsiyet\"><option value=\"m\" selected>Erkek<\/option><option value=\"w\">Kad\u0131n<\/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=\"3989\">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 y\u00fck\u00fc sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Nab\u0131z rezervi oran\u0131<\/span><span class=\"result-term\">HRR<\/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>Antrenman d\u00fcrt\u00fcs\u00fc puan\u0131<\/span><span class=\"result-term\">TRIMP<\/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 is-column\" id=\"output-3\"><span class=\"field-title\"><span>Puan\u0131n\u0131z ne anlama geliyor<\/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><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=\"3989\" 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>Kalp at\u0131\u015f h\u0131z\u0131 TRIMP 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{HRR} = \\frac{HR^{avg} - HR^{rest}}{HR_{max} - HR^{rest}} \\]\n\\[ \\text{TRIMP} = t \\times \\text{HRR} \\times 0.64 \\times e^{b \\times \\text{HRR}} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Form\u00fcldeki de\u011ferler:<\/strong><\/p>\n<ul>\n<li>\\(t\\) \u2014 antrenman\u0131n s\u00fcresi (dakika)<\/li>\n<li>\\(HR^{avg}\\) \u2014 antrenman boyunca ortalama kalp at\u0131\u015f h\u0131z\u0131 (at\u0131m\/dk)<\/li>\n<li>\\(HR^{rest}\\) \u2014 dinlenik nab\u0131z (at\u0131m\/dk)<\/li>\n<li>\\(HR_{max}\\) \u2014 maksimum kalp at\u0131\u015f h\u0131z\u0131 (at\u0131m\/dk)<\/li>\n<li>\\(b\\) \u2014 a\u011f\u0131rl\u0131k \u00fcss\u00fc: erkeklerde 1,92, kad\u0131nlarda 1,67<\/li>\n<li>\\(e\\) \u2014 do\u011fal logaritman\u0131n taban\u0131 (&#8776; 2,718)<\/li>\n<\/ul>\n<p>Bu, Banister'\u0131n antrenman impulsu y\u00f6ntemidir: \u00f6nce antrenman\u0131n yo\u011funlu\u011fu kalp at\u0131m rezervinizin bir kesri olarak ifade edilir (Karvonen y\u00f6ntemi), ard\u0131ndan sonu\u00e7, s\u00fcreyle ve y\u00fcksek yo\u011funluktaki dakikalar\u0131n kolay dakikalara k\u0131yasla orant\u0131s\u0131z bi\u00e7imde daha a\u011f\u0131r bast\u0131ran bir \u00fcstel terimle \u00e7arp\u0131l\u0131r.<\/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>Kalp at\u0131\u015f h\u0131z\u0131 TRIMP \u2013 hesaplama \u00f6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> bir erkek ko\u015fucu, ortalama kalp at\u0131\u015f h\u0131z\u0131 150 at\u0131m\/dk olan 60 dakikal\u0131k tempolu bir antrenman\u0131 tamaml\u0131yor. Dinlenik nabz\u0131 60, maksimum kalp at\u0131\u015f h\u0131z\u0131 ise 190 at\u0131m\/dk.<\/p>\n<p>\\[ \\text{HRR} = \\frac{150 - 60}{190 - 60} = \\frac{90}{130} \\approx 0.692 \\]<\/p>\n<p>\\[ \\text{TRIMP} = 60 \\times 0.692 \\times 0.64 \\times e^{1.92 \\times 0.692} \\approx 60 \\times 0.692 \\times 0.64 \\times 3.78 \\approx 100 \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> HRR &#8776; %69,2 (orta-y\u00fcksek aerobik yo\u011funluk), TRIMP &#8776; 100 \u2014 ertesi g\u00fcn bir miktar yorgunluk hissetmenin normal oldu\u011fu, dolu dolu bir antrenman.<\/p>\n<p>\n\r\n<\/section>\n<h2>Kalp at\u0131\u015f h\u0131z\u0131 TRIMP hesaplay\u0131c\u0131s\u0131 nas\u0131l kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>Antrenman s\u00fcresini<\/strong> girin ve de\u011ferin <em>dakika<\/em> m\u0131 yoksa <em>saat<\/em> mi oldu\u011funu se\u00e7in.<\/li>\n<li><strong>Ortalama kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131<\/strong> at\u0131m\/dk cinsinden girin \u2014 nab\u0131z \u00f6l\u00e7erinizin veya spor saatinizin g\u00f6sterdi\u011fi antrenman ortalamas\u0131n\u0131 al\u0131n.<\/li>\n<li><strong>Dinlenik nabz\u0131n\u0131z\u0131<\/strong> girin; ideal olarak sabah, yataktan kalkmadan \u00f6l\u00e7\u00fclm\u00fc\u015f olmal\u0131.<\/li>\n<li><strong>Maksimum kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131<\/strong> girin. Laboratuvar veya saha testinden gelen bir de\u011fer, &#8220;220 eksi ya\u015f&#8221; gibi ya\u015fa dayal\u0131 tahminlerden \u00e7ok daha g\u00fcvenilirdir.<\/li>\n<li><strong>Cinsiyetinizi<\/strong> se\u00e7in, \u00e7\u00fcnk\u00fc form\u00fcl erkekler i\u00e7in biraz daha dik bir a\u011f\u0131rl\u0131k \u00fcss\u00fc kullan\u0131r (1,92; kad\u0131nlarda 1,67).<\/li>\n<li>Sonu\u00e7lar\u0131 okuyun: <strong>kalp at\u0131m rezervi kesri<\/strong> (yo\u011funluk), <strong>TRIMP puan\u0131<\/strong> (toplam antrenman y\u00fck\u00fc) ve puan\u0131n toparlanman\u0131z a\u00e7\u0131s\u0131ndan ne anlama geldi\u011fine dair bir yorum.<\/li>\n<\/ol>\n<h2>TRIMP nedir ve neden \u00f6nemlidir?<\/h2>\n<p>TRIMP (TRaining IMPulse, antrenman impulsu), 1970'lerde Eric Banister taraf\u0131ndan geli\u015ftirilen ve t\u00fcm bir antrenman\u0131 hem ne kadar sert hem de ne kadar uzun \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z\u0131 yans\u0131tan tek bir say\u0131ya s\u0131k\u0131\u015ft\u0131ran klasik bir y\u00f6ntemdir. \u0130ki 60 dakikal\u0131k ko\u015fu, biri kolay bir jog, \u00f6teki tempo \u00e7al\u0131\u015fmas\u0131ysa e\u015fit de\u011fildir \u2014 TRIMP bu fark\u0131, s\u00fcreyi, ki\u015fisel nab\u0131z aran\u0131za g\u00f6re yo\u011funlu\u011fu ve yo\u011funlu\u011fa uygulanan do\u011frusal olmayan bir cezay\u0131 birle\u015ftirerek yakalar.<\/p>\n<p>Yo\u011funluk bile\u015feni, Karvonen form\u00fcl\u00fcnden gelen <strong>kalp at\u0131m rezervi (HRR)<\/strong> kesrini kullan\u0131r: \\( (HR^{avg} - HR^{rest}) \/ (HR_{max} - HR^{rest}) \\). Bu, eforu mutlak at\u0131m\/dk de\u011ferine de\u011fil kendi fizyolojinize g\u00f6re \u00f6l\u00e7ekler; ayn\u0131 150 at\u0131m\/dk bir sporcu i\u00e7in kolay bir seans, bir ba\u015fkas\u0131 i\u00e7in neredeyse maksimal bir \u00e7al\u0131\u015fma olabilir.<\/p>\n<p>TRIMP'yi s\u00fcreyi yo\u011funlukla \u00e7arpmaktan daha kullan\u0131\u015fl\u0131 k\u0131lan \u015fey, \\( e^{b \\times \\text{HRR}} \\) \u00fcstel terimidir. E\u015fik \u00fcst\u00fcnde ge\u00e7irilen dakikalar v\u00fccudu kolay dakikalardan \u00e7ok daha fazla zorlar; \u00fcstel e\u011fri tam bunu yans\u0131t\u0131r: zor bir saat, kolay bir saatin iki \u00fc\u00e7 kat\u0131 TRIMP puan\u0131 alabilir. Bu, toparlanman\u0131n ger\u00e7ekte nas\u0131l i\u015fledi\u011fine de uyar \u2014 y\u00fcksek yo\u011funluklu \u00e7al\u0131\u015fma glikojeni orant\u0131s\u0131z bi\u00e7imde t\u00fcketir ve kas liflerine zarar verir.<\/p>\n<p>Tek antrenman puanlar\u0131 as\u0131l de\u011ferine, zaman i\u00e7inde izlendi\u011finde kavu\u015fur. G\u00fcnl\u00fck TRIMP de\u011ferlerinin toplanmas\u0131, haftalar ve antrenman d\u00f6nemleri aras\u0131nda kar\u015f\u0131la\u015ft\u0131rabilece\u011finiz haftal\u0131k bir antrenman y\u00fck\u00fc verir. Tipik bir amat\u00f6r sporcu <strong>haftada yakla\u015f\u0131k 300\u2013500 TRIMP<\/strong> biriktirirken, rekabet\u00e7i dayan\u0131kl\u0131l\u0131k sporcular\u0131 1000'in \u00fczerine \u00e7\u0131kabilir. Son d\u00f6nem y\u00fck\u00fcn\u00fcz\u00fcn uzun vadeli ortalaman\u0131zla ne kadar dengeli oldu\u011funu g\u00f6rmek i\u00e7in bu haftal\u0131k toplamlar\u0131 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/akut-kronik-yuk-orani-hesaplayici\/\">Akut-kronik i\u015f y\u00fck\u00fc oran\u0131 hesaplay\u0131c\u0131s\u0131na<\/a> girebilirsiniz.<\/p>\n<h2>Puan\u0131n\u0131z\u0131 yorumlamak<\/h2>\n<table>\n<thead>\n<tr>\n<th>TRIMP<\/th>\n<th>Tipik antrenman<\/th>\n<th>Beklenen toparlanma<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>30'un alt\u0131nda<\/td>\n<td>Kolay jog, toparlanma s\u00fcr\u00fc\u015f\u00fc<\/td>\n<td>Ertesi g\u00fcn din\u00e7<\/td>\n<\/tr>\n<tr>\n<td>30\u201370<\/td>\n<td>Orta d\u00fczeyde antrenman<\/td>\n<td>Bir g\u00fcnde absorbe edilir<\/td>\n<\/tr>\n<tr>\n<td>70\u2013120<\/td>\n<td>Dolu dolu bir antrenman<\/td>\n<td>Bir miktar yorgunluk; ertesi antrenman\u0131 kolay tutun<\/td>\n<\/tr>\n<tr>\n<td>120\u2013200<\/td>\n<td>Zor, yar\u0131\u015f benzeri efor<\/td>\n<td>Bir ila iki g\u00fcn<\/td>\n<\/tr>\n<tr>\n<td>200\u2013350<\/td>\n<td>Uzun yar\u0131\u015f, a\u011f\u0131r intervaller<\/td>\n<td>Birka\u00e7 g\u00fcn<\/td>\n<\/tr>\n<tr>\n<td>350'nin \u00fczerinde<\/td>\n<td>A\u015f\u0131r\u0131 dayan\u0131kl\u0131l\u0131k eforu<\/td>\n<td>Birka\u00e7 g\u00fcn dinlenme ya da \u00e7ok kolay aktivite<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Kalp at\u0131m rezervi kesri, hangi yo\u011funluk b\u00f6lgesinde \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131z\u0131 s\u00f6yler: HRR'nin %60'\u0131n\u0131n alt\u0131 kolay aerobik \u00e7al\u0131\u015fma, %60\u201375 sabit tempo alan\u0131, %75\u201390 e\u015fik eforu, %90'\u0131n \u00fczerisi ise yar\u0131\u015f seviyesinde yo\u011funluktur. Antrenmanlar\u0131 sonradan \u00f6l\u00e7mek yerine \u00f6nceden hassas bir yo\u011funlukta planlamak istiyorsan\u0131z <a href=\"https:\/\/wpcalc.com\/en\/beauty\/running-training-paces-calculator\/\">Ko\u015fu antrenman tempolar\u0131 hesaplay\u0131c\u0131s\u0131<\/a> do\u011fru temponuzu hedeflemenize yard\u0131mc\u0131 olabilir.<\/p>\n<h2>S\u0131n\u0131rlamalar ve pratik ipu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>S\u00fcrekli antrenmanlarda en iyi sonucu verir.<\/strong> TRIMP tek bir ortalama nab\u0131z kullan\u0131r; bu y\u00fczden kesintisiz antrenmanlara en iyi uyar. K\u0131sa ve patlay\u0131c\u0131 intervaller s\u0131ras\u0131nda nab\u0131z eforun gerisinde kal\u0131r ve puan ger\u00e7ek y\u00fck\u00fc oldu\u011fundan d\u00fc\u015f\u00fck g\u00f6stermeye meyillidir.<\/li>\n<li><strong>Nab\u0131z s\u00fcr\u00fcklenmesi.<\/strong> Uzun veya s\u0131cak antrenmanlarda nabz\u0131n\u0131z susuzluk ve s\u0131cakl\u0131k y\u00fcz\u00fcnden, ekstra efordan de\u011fil y\u00fckselir \u2014 TRIMP bu ko\u015fullarda y\u00fck\u00fc hafif\u00e7e fazla tahmin eder.<\/li>\n<li><strong>Girdilerinizi g\u00fcncel tutun.<\/strong> Dinlenik nab\u0131z form durumuna g\u00f6re de\u011fi\u015fir; maksimum nab\u0131z ise bir form\u00fclden de\u011fil ger\u00e7ek bir testten gelmelidir. Eskimi\u015f de\u011ferler, onlar\u0131n \u00fczerine kurulu her puan\u0131 \u00e7arp\u0131t\u0131r.<\/li>\n<li><strong>Y\u00fck\u00fc kademeli art\u0131r\u0131n.<\/strong> Haftal\u0131k TRIMP toplam\u0131n\u0131z\u0131 yakla\u015f\u0131k %10\u201315'ten fazla art\u0131rmamaya \u00e7al\u0131\u015f\u0131n; antrenman y\u00fck\u00fcndeki ani s\u0131\u00e7ramalar daha y\u00fcksek sakatlanma ve hastal\u0131k riskiyle ili\u015fkilidir.<\/li>\n<li><strong>Benzeri benzeriyle kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/strong> \u00dcs erkek ve kad\u0131nlar aras\u0131nda farkl\u0131 oldu\u011fundan, TRIMP puanlar\u0131 farkl\u0131 ki\u015filer aras\u0131nda de\u011fil, en \u00e7ok ayn\u0131 sporcunun zaman i\u00e7indeki geli\u015fimini izlerken kar\u015f\u0131la\u015ft\u0131r\u0131labilir.<\/li>\n<\/ul>\n<p>G\u00fc\u00e7 \u00f6l\u00e7er kullanan bisiklet\u00e7iler bunun yerine g\u00fc\u00e7 tabanl\u0131 bir y\u00fck \u00f6l\u00e7\u00fcs\u00fcn\u00fc tercih edebilir \u2014 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/bisiklet-tss-hesaplama\/\">Bisiklet antrenman stres skoru hesaplay\u0131c\u0131s\u0131<\/a>, ayn\u0131 fikri normalle\u015ftirilmi\u015f g\u00fc\u00e7 ve FTP'den, nabz\u0131n gecikme ve s\u00fcr\u00fcklenme sorunlar\u0131 olmadan \u00f6l\u00e7er. Y\u00fcz\u00fcc\u00fcler de antrenman yo\u011funluklar\u0131n\u0131 sabitlemek i\u00e7in <a href=\"https:\/\/wpcalc.com\/en\/beauty\/critical-swim-speed-calculator\/\">Kritik y\u00fczme h\u0131z\u0131 hesaplay\u0131c\u0131s\u0131n\u0131<\/a> kullanabilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bir antrenman\u0131n TRIMP de\u011ferini (antrenman impulsu) s\u00fcresi ile ortalama, dinlenik ve maksimum nabz\u0131n\u0131zdan hesaplay\u0131n. Antrenman\u0131n detaylar\u0131n\u0131 girin; antrenman y\u00fck\u00fcn\u00fcz\u00fc say\u0131sal olarak g\u00f6r\u00fcn ve eforun ger\u00e7ekte ne kadar zorlu oldu\u011funu g\u00f6r\u00fcn.<\/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-3989","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\/3989","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=3989"}],"version-history":[{"count":0,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/3989\/revisions"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=3989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=3989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=3989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}