{"id":696,"date":"2026-10-03T15:09:54","date_gmt":"2026-10-03T14:09:54","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/rockport-yurume-testi-hesaplama\/"},"modified":"2026-10-03T15:09:54","modified_gmt":"2026-10-03T14:09:54","slug":"rockport-yurume-testi-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/rockport-yurume-testi-hesaplama\/","title":{"rendered":"Rockport Y\u00fcr\u00fcme Testi 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\">Bir Millik Y\u00fcr\u00fcy\u00fc\u015fle VO\u2082max De\u011ferinizi Tahmin Edin<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"696\" data-favorite-title=\"Rockport Y\u00fcr\u00fcme Testi\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/rockport-yurume-testi-hesaplama\/\" data-favorite-excerpt=\"Tempolu bir kilometre y\u00fcr\u00fcy\u00fc\u015ften VO\u2082max de\u011ferinizi tahmin edin. Aerobik formunuzu \u00f6l\u00e7mek i\u00e7in ya\u015f\u0131n\u0131z\u0131, kilonuzu, cinsiyetinizi, y\u00fcr\u00fcme s\u00fcrenizi ve biti\u015f nabz\u0131n\u0131z\u0131 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\/rockport-yurume-testi-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-696\" data-post=\"696\"><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\">Ya\u015f<\/label><div class=\"term\">ya\u015f<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"ya\" id=\"field-1\" aria-describedby=\"calc-unit-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"15\" max=\"90\" value=\"30\"\/><div class=\"unit\" id=\"calc-unit-1\">y\u0131l<\/div><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-2\">A\u011f\u0131rl\u0131k<\/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=\"arlk\" id=\"field-2\" aria-describedby=\"calc-info-2\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"25\" max=\"500\" value=\"75\"\/><div class=\"grid grid-cols-1\"><select id=\"field-3\" name=\"birim\" aria-label=\"Birim\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/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-2\">V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131, kg veya lb cinsinden<\/small><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-4\">Cinsiyet<\/label><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"cinsiyet\"><option value=\"female\" selected>Kad\u0131n<\/option><option value=\"male\">Erkek<\/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=\"field has-term\" id=\"input-4\"><label for=\"field-5\">Bir millik y\u00fcr\u00fcy\u00fc\u015f 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><input type=\"time\" name=\"bir_millik_yry_sresi\" id=\"field-5\" aria-describedby=\"calc-info-5\" step=\"any\" value=\"15:30\"\/><small id=\"calc-info-5\">D\u00fcz zeminde tempolu ve d\u00fczenli bir millik y\u00fcr\u00fcy\u00fc\u015f\u00fcn s\u00fcresi (dd:ss)<\/small><\/div><div class=\"field has-term\" id=\"input-5\"><label for=\"field-6\">Biti\u015f kalp at\u0131\u015f h\u0131z\u0131<\/label><div class=\"term\">HR<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"biti_kalp_at_hz\" id=\"field-6\" aria-describedby=\"calc-unit-6 calc-info-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"60\" max=\"250\" value=\"135\"\/><div class=\"unit\" id=\"calc-unit-6\">bpm<\/div><small id=\"calc-info-6\">Biti\u015f \u00e7izgisinde hemen \u00f6l\u00e7\u00fclen nab\u0131z<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"696\">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> Rockport Y\u00fcr\u00fcy\u00fc\u015f Testi Sonucunuz<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Tahmini VO\u2082max<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"ml\/kg\/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>Kondisyon dereceniz<\/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>VO\u2082max referans tablosu<\/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=\"696\" 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>Rockport Y\u00fcr\u00fcme Testi 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\\[ \\mathrm{VO_2max} = 132.853 - 0.0769\\,W - 0.3877\\,A + 6.315\\,S - 3.2649\\,t - 0.1565\\,\\mathrm{HR} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(\\mathrm{VO_2max}\\) \u2014 tahmini maksimum oksijen al\u0131m\u0131 (ml\/kg\/dak)<\/li>\n<li>\\(W\\) \u2014 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 pound cinsinden (lb)<\/li>\n<li>\\(A\\) \u2014 ya\u015f (y\u0131l)<\/li>\n<li>\\(S\\) \u2014 cinsiyet katsay\u0131s\u0131: erkek i\u00e7in 1, kad\u0131n i\u00e7in 0<\/li>\n<li>\\(t\\) \u2014 bir millik y\u00fcr\u00fcy\u00fc\u015f s\u00fcresi (dakika)<\/li>\n<li>\\(\\mathrm{HR}\\) \u2014 biti\u015fteki kalp at\u0131\u015f h\u0131z\u0131 (at\u0131m\/dakika)<\/li>\n<\/ul>\n<p>1987'de Kline ve \u00e7al\u0131\u015fma arkada\u015flar\u0131 taraf\u0131ndan yay\u0131mlanan bu denklem, h\u0131zl\u0131 bir millik y\u00fcr\u00fcy\u00fc\u015ften aerobik kapasiteyi tahmin eder. Daha formda bir ki\u015finin mili daha h\u0131zl\u0131 y\u00fcr\u00fcmesi ve biti\u015fte daha d\u00fc\u015f\u00fck bir kalp at\u0131\u015f h\u0131z\u0131na sahip olmas\u0131 nedeniyle bu denklem i\u015fe yarar.<\/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>Rockport Y\u00fcr\u00fcme Testi \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> 75 kg a\u011f\u0131rl\u0131\u011f\u0131ndaki 30 ya\u015f\u0131ndaki bir kad\u0131n bir mili 15:30'da (15,5 dakika) y\u00fcr\u00fcyor ve biti\u015fte kalp at\u0131\u015f h\u0131z\u0131 135 bpm oluyor.<\/p>\n<p>\u00d6nce a\u011f\u0131rl\u0131\u011f\u0131 pounda \u00e7evirin: \\( 75 \\times 2.2046 = 165.35 \\) lb.<\/p>\n<p>\\[ \\mathrm{VO_2max} = 132.853 - 0.0769 \\times 165.35 - 0.3877 \\times 30 - 3.2649 \\times 15.5 - 0.1565 \\times 135 \\approx 36.8 \\text{ ml\/kg\/dak} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> tahmini VO\u2082max \u2248 36,8 ml\/kg\/dak; bu de\u011fer 30\u201339 ya\u015f aras\u0131 kad\u0131nlar i\u00e7in <em>\u0130yi<\/em> d\u00fczeyinde kabul edilir.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 Nas\u0131l Kullan\u0131l\u0131r?<\/h2>\n<ol>\n<li><strong>Ya\u015f\u0131n\u0131z\u0131<\/strong> y\u0131l cinsinden girin (15\u201390).<\/li>\n<li><strong>Kilonuzu<\/strong> girin ve a\u00e7\u0131l\u0131r men\u00fcden birim se\u00e7in \u2014 kg veya lb.<\/li>\n<li><strong>Cinsiyetinizi<\/strong> se\u00e7in; denklem erkekler i\u00e7in 6.315 sabiti ekler.<\/li>\n<li><strong>Bir millik y\u00fcr\u00fcme s\u00fcrenizi<\/strong> dd:ss bi\u00e7iminde girin, \u00f6rn. 15:30.<\/li>\n<li><strong>Biti\u015f kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131<\/strong> bpm cinsinden, biti\u015f \u00e7izgisinden hemen sonra \u00f6l\u00e7\u00fclm\u00fc\u015f \u015fekilde girin.<\/li>\n<li>Tahmini VO\u2082max de\u011ferinizi, form d\u00fczeyinizi ve cinsiyetinize uygun referans tabloyu g\u00f6r\u00fcn.<\/li>\n<\/ol>\n<h2>Rockport Y\u00fcr\u00fcme Testi Nedir?<\/h2>\n<p>Rockport Y\u00fcr\u00fcme Testi (bir millik y\u00fcr\u00fcme testi olarak da bilinir), aerobik formun bir altmaksimum saha testidir. Neredeyse her form d\u00fczeyindeki insan\u0131n \u2014 hareketsiz yeti\u015fkinler ve ya\u015fl\u0131lar dahil \u2014 ko\u015fmadan, pahal\u0131 laboratuvar ekipman\u0131 olmadan ve t\u00fckenme noktas\u0131na kadar zorlanmadan VO\u2082max de\u011ferini tahmin edebilmesi i\u00e7in geli\u015ftirilmi\u015ftir. Gerekenler yaln\u0131zca d\u00fcz, \u00f6l\u00e7\u00fclm\u00fc\u015f bir millik bir parkur, bir saat ve nabz\u0131n\u0131z\u0131 \u00f6l\u00e7menin bir yolu.<\/p>\n<p>VO\u2082max, v\u00fccudunuzun \u015fiddetli egzersiz s\u0131ras\u0131nda dakikada kilogram ba\u015f\u0131na kullanabilece\u011fi maksimum oksijen miktar\u0131d\u0131r. Kardiyorespiratuar formun tek ba\u015f\u0131na en iyi \u00f6l\u00e7\u00fcs\u00fc olarak kabul edilir ve y\u00fcksek de\u011ferler, daha d\u00fc\u015f\u00fck kalp hastal\u0131\u011f\u0131 riski ve daha uzun ya\u015fam beklentisiyle g\u00fc\u00e7l\u00fc bi\u00e7imde ili\u015fkilidir. Tipik de\u011ferler, formdan d\u00fc\u015fm\u00fc\u015f yeti\u015fkinlerde yakla\u015f\u0131k 25\u201330 ml\/kg\/dak iken, iyi e\u011fitilmi\u015f dayan\u0131kl\u0131l\u0131k sporcular\u0131nda 50 ve \u00fczeridir.<\/p>\n<p>Test protokol\u00fc basittir: d\u00fcz zeminde bir mili yapabildi\u011finiz kadar h\u0131zl\u0131 y\u00fcr\u00fcy\u00fcn (y\u00fcr\u00fcyerek, ko\u015fmadan) ve biti\u015f \u00e7izgisini ge\u00e7tikten sonraki ilk 15\u201320 saniyede kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 al\u0131n. S\u00fcreniz ve biti\u015f nabz\u0131n\u0131z\u0131n birle\u015fimi veriminizi yans\u0131t\u0131r: ayn\u0131 s\u00fcrede bitiren iki ki\u015fiden biri \u00e7ok daha d\u00fc\u015f\u00fck nab\u0131zla bitiyorsa form d\u00fczeyleri birbirinden olduk\u00e7a farkl\u0131 olabilir.<\/p>\n<p>Sonu\u00e7, hesaplay\u0131c\u0131n\u0131n g\u00f6sterdi\u011fi referans tablosundaki ya\u015fa ve cinsiyete \u00f6zg\u00fc normlara g\u00f6re yorumlan\u0131r. \"Ortalama\" veya daha iyi bir derece, aerobik kapasitenizin demografik grubunuz i\u00e7in sa\u011fl\u0131kl\u0131 bir aral\u0131kta oldu\u011funu g\u00f6sterir. Ko\u015fuya dayal\u0131 bir alternatif isterseniz <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/cooper-testi-hesaplayici\/\">Cooper Testi hesaplay\u0131c\u0131m\u0131z\u0131<\/a> deneyin ya da dinlenme verilerinden VO\u2082max'\u0131 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/vo2max-hesaplama\/\">VO\u2082Max do\u011frudan form\u00fcl hesaplay\u0131c\u0131s\u0131yla<\/a> tahmin edin.<\/p>\n<h2>Do\u011fruluk, Varsay\u0131mlar ve \u0130pu\u00e7lar\u0131<\/h2>\n<ul>\n<li><strong>Y\u00fcr\u00fcy\u00fcn, ko\u015fmay\u0131n:<\/strong> denklem tempolu y\u00fcr\u00fcy\u00fc\u015f i\u00e7in do\u011frulanm\u0131\u015ft\u0131r. Her zaman en az bir aya\u011f\u0131n\u0131z yerle temas etmelidir; ko\u015farsan\u0131z tahmin ge\u00e7ersiz olur.<\/li>\n<li><strong>D\u00fcz parkur:<\/strong> yoku\u015flar hem h\u0131z\u0131n\u0131z\u0131 hem nabz\u0131n\u0131z\u0131 de\u011fi\u015ftirerek sonucu bozar. \u00d6l\u00e7\u00fclm\u00fc\u015f bir ko\u015fu pisti (standart 400 m pistin d\u00f6rt turu) idealdir.<\/li>\n<li><strong>Nabz\u0131 h\u0131zl\u0131 al\u0131n:<\/strong> kalp at\u0131\u015f h\u0131z\u0131 egzersizden sonra h\u0131zla d\u00fc\u015fer. Biti\u015fte hemen 10\u201315 saniye boyunca nabz\u0131n\u0131z\u0131 say\u0131p bpm de\u011ferine d\u00f6n\u00fc\u015ft\u00fcr\u00fcn veya bir kalp at\u0131\u015f h\u0131z\u0131 monit\u00f6r\u00fc kullan\u0131n.<\/li>\n<li><strong>Temponuzu ayarlay\u0131n:<\/strong> t\u00fcm mil boyunca sabit ve tempolu bir efor en g\u00fcvenilir tahmini verir. Son d\u00fczl\u00fckte sprint yapmak biti\u015f nabz\u0131n\u0131z\u0131 \u015fi\u015firir.<\/li>\n<li><strong>Ge\u00e7erlilik kapsam\u0131:<\/strong> denklem en iyi 20\u201369 ya\u015f aras\u0131 yeti\u015fkinler i\u00e7in \u00e7al\u0131\u015f\u0131r. Gen\u00e7 ve \u00e7ok formda ki\u015filerde ve daha ileri ya\u015ftaki yeti\u015fkinlerde VO\u2082max'\u0131 oldu\u011fundan y\u00fcksek tahmin etme e\u011filimindedir ve \u00e7o\u011funlukla Bat\u0131 toplumlar\u0131 \u00fczerinde geli\u015ftirilmi\u015ftir.<\/li>\n<li><strong>Geli\u015fimi izlemek i\u00e7in kullan\u0131n:<\/strong> tek bir say\u0131n\u0131n belirli bir hatas\u0131 vard\u0131r (\u00b13\u20135 ml\/kg\/dak), ancak ayn\u0131 ko\u015fullar alt\u0131nda testi 6\u20138 haftada bir tekrarlamak, antrenman\u0131n\u0131z\u0131n i\u015fe yaray\u0131p yaramad\u0131\u011f\u0131n\u0131 g\u00fcvenilir bi\u00e7imde g\u00f6sterir.<\/li>\n<\/ul>\n<p>Dinlenme nabz\u0131 da aerobik kondisyonu yans\u0131t\u0131r \u2014 <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/dinlenme-nabzi-hesaplayici\/\">Dinlenme Nabz\u0131 hesaplay\u0131c\u0131m\u0131za<\/a> bak\u0131n \u2014 ve VO\u2082max de\u011ferinizi \u00f6\u011frendikten sonra <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-bolgeleri-hesaplama\/\">Kalp At\u0131\u015f H\u0131z\u0131 B\u00f6lgeleri hesaplay\u0131c\u0131s\u0131yla<\/a> daha isabetli antrenman yapabilirsiniz. Formunuzun takvim ya\u015f\u0131n\u0131zla nas\u0131l kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/fitness-yas-hesaplayici\/\">Form Ya\u015f\u0131 Tahmincisi<\/a> do\u011fal bir sonraki ad\u0131md\u0131r.<\/p>\n<h2>VO\u2082max Referans Tablosu (Kad\u0131n, ml\/kg\/dak)<\/h2>\n<table>\n<thead>\n<tr>\n<th>Ya\u015f<\/th>\n<th>Zay\u0131f<\/th>\n<th>Ort. alt\u0131<\/th>\n<th>Ortalama<\/th>\n<th>\u0130yi<\/th>\n<th>M\u00fckemmel<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>20\u201329<\/td>\n<td>&lt; 26<\/td>\n<td>26\u201331.9<\/td>\n<td>32\u201337.9<\/td>\n<td>38\u201344.9<\/td>\n<td>\u2265 45<\/td>\n<\/tr>\n<tr>\n<td>30\u201339<\/td>\n<td>&lt; 23<\/td>\n<td>23\u201328.9<\/td>\n<td>29\u201334.9<\/td>\n<td>35\u201341.9<\/td>\n<td>\u2265 42<\/td>\n<\/tr>\n<tr>\n<td>40\u201349<\/td>\n<td>&lt; 20<\/td>\n<td>20\u201325.9<\/td>\n<td>26\u201331.9<\/td>\n<td>32\u201337.9<\/td>\n<td>\u2265 38<\/td>\n<\/tr>\n<tr>\n<td>50\u201359<\/td>\n<td>&lt; 17<\/td>\n<td>17\u201322.9<\/td>\n<td>23\u201328.9<\/td>\n<td>29\u201334.9<\/td>\n<td>\u2265 35<\/td>\n<\/tr>\n<tr>\n<td>60+<\/td>\n<td>&lt; 14<\/td>\n<td>14\u201319.9<\/td>\n<td>20\u201325.9<\/td>\n<td>26\u201331.9<\/td>\n<td>\u2265 32<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Erkek normlar\u0131 her aral\u0131kta yakla\u015f\u0131k 6\u20137 ml\/kg\/dak daha y\u00fcksektir; hesaplay\u0131c\u0131 se\u00e7ti\u011finiz cinsiyete uygun tabloyu otomatik olarak g\u00f6sterir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tempolu bir kilometre y\u00fcr\u00fcy\u00fc\u015ften VO\u2082max de\u011ferinizi tahmin edin. Aerobik formunuzu \u00f6l\u00e7mek i\u00e7in ya\u015f\u0131n\u0131z\u0131, kilonuzu, cinsiyetinizi, y\u00fcr\u00fcme s\u00fcrenizi ve biti\u015f nabz\u0131n\u0131z\u0131 girin.<\/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-696","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\/696","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=696"}],"version-history":[{"count":4,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/696\/revisions"}],"predecessor-version":[{"id":2947,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/696\/revisions\/2947"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=696"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=696"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=696"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}