{"id":768,"date":"2026-10-03T15:26:27","date_gmt":"2026-10-03T14:26:27","guid":{"rendered":"https:\/\/wpcalc.com\/tr\/terleme-hizi-hesaplama\/"},"modified":"2026-10-03T15:26:27","modified_gmt":"2026-10-03T14:26:27","slug":"terleme-hizi-hesaplama","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/tr\/guzellik\/terleme-hizi-hesaplama\/","title":{"rendered":"Terleme H\u0131z\u0131 Hesaplama"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Terleme Kayb\u0131n\u0131z\u0131 ve Terleme H\u0131z\u0131n\u0131z\u0131 Tahmin Edin<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"768\" data-favorite-title=\"Terleme H\u0131z\u0131\" data-favorite-url=\"https:\/\/wpcalc.com\/tr\/guzellik\/terleme-hizi-hesaplama\/\" data-favorite-excerpt=\"Antrenman \u00f6ncesi ve sonras\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kar\u015f\u0131la\u015ft\u0131rarak egzersiz s\u0131ras\u0131nda ne kadar terledi\u011finizi tahmin edin. Toplam ter kayb\u0131n\u0131z\u0131, terleme h\u0131z\u0131n\u0131z\u0131 ve \u00f6nerilen s\u0131v\u0131 t\u00fcketim h\u0131z\u0131n\u0131z\u0131 \u00f6\u011frenmek i\u00e7in a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131, egzersiz s\u00fcrenizi ve ald\u0131\u011f\u0131n\u0131z s\u0131v\u0131 miktar\u0131n\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\/terleme-hizi-hesaplama\/\" method=\"POST\" class=\"calculator\" id=\"calculator-768\" data-post=\"768\"><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\">Egzersiz \u00f6ncesi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131<\/label><div class=\"term\">W\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=\"egzersiz_ncesi_vcut_arl\" id=\"field-1\" aria-describedby=\"calc-info-1\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"70\"\/><div class=\"grid grid-cols-1\"><select id=\"field-2\" 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-1\">Antrenmandan \u00f6nce kendinizi tart\u0131n<\/small><\/div><div class=\"field has-term\" id=\"input-2\"><label for=\"field-3\">Egzersiz sonras\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131<\/label><div class=\"term\">W\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=\"egzersiz_sonras_vcut_arl\" id=\"field-3\" aria-describedby=\"calc-info-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"69.2\"\/><div class=\"grid grid-cols-1\"><select id=\"field-4\" 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-3\">Sonra, kuru k\u0131yafetlerle kendinizi tart\u0131n<\/small><\/div><div class=\"field has-term\" id=\"input-3\"><label for=\"field-5\">Egzersiz 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=\"text\" name=\"egzersiz_sresi\" id=\"field-5\" aria-describedby=\"calc-unit-5 calc-info-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"60\"\/><div class=\"unit\" id=\"calc-unit-5\">dk<\/div><small id=\"calc-info-5\">Antrenman\u0131n toplam s\u00fcresi<\/small><\/div><div class=\"field has-term\" id=\"input-4\"><label for=\"field-6\">T\u00fcketilen s\u0131v\u0131<\/label><div class=\"term\">F<\/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=\"tketilen_sv\" id=\"field-6\" aria-describedby=\"calc-info-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"0.5\"\/><div class=\"grid grid-cols-1\"><select id=\"field-7\" name=\"birim\" aria-label=\"Birim\"><option value=\"ml\">ml<\/option><option value=\"l\" selected>L<\/option><option value=\"oz\">fl oz (ABD)<\/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-6\">Egzersiz s\u0131ras\u0131nda al\u0131nan t\u00fcm i\u00e7ecek<\/small><\/div><div class=\"field has-term\" id=\"input-5\"><label for=\"field-8\">\u00c7\u0131kar\u0131lan idrar<\/label><div class=\"term\">U<\/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=\"karlan_idrar\" id=\"field-8\" aria-describedby=\"calc-info-8\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" value=\"0\"\/><div class=\"grid grid-cols-1\"><select id=\"field-9\" name=\"birim\" aria-label=\"Birim\"><option value=\"ml\">ml<\/option><option value=\"l\" selected>L<\/option><option value=\"oz\">fl oz (ABD)<\/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\">Seans s\u0131ras\u0131nda idrarla \u00e7\u0131kan hacim (genellikle 0)<\/small><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Yeniden hesapla\" id=\"calculate-button\" data-post=\"768\">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> Terleme Sonu\u00e7lar\u0131n\u0131z<\/h3><div class=\"result-box\"><div class=\"field-result\" id=\"output-1\"><span class=\"field-title\"><span>Toplam terleme kayb\u0131<\/span><span class=\"result-term\">S<\/span><\/span><span class=\"field-value\" id=\"result-1\" data-unit=\"L\"><\/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>Terleme h\u0131z\u0131<\/span><span class=\"result-term\">R<\/span><\/span><span class=\"field-value\" id=\"result-2\" data-unit=\"L\/h\"><\/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>Egzersiz saati ba\u015f\u0131na \u00f6nerilen s\u0131v\u0131 al\u0131m\u0131<\/span><span class=\"result-term\">D<\/span><\/span><span class=\"field-value\" id=\"result-3\" data-unit=\"L\/h\"><\/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=\"768\" 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>Terleme H\u0131z\u0131<\/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\\[ S = (W_1 - W_2) + F - U \\\\\n\\[ R = \\frac{S}{t \/ 60} \\\\\n\\[ D = 1.25 \\times R \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Burada:<\/strong><\/p>\n<ul>\n<li>\\(S\\) \u2014 toplam ter kayb\u0131 (L)<\/li>\n<li>\\(W_1\\) \u2014 egzersiz \u00f6ncesi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 (kg)<\/li>\n<li>\\(W_2\\) \u2014 egzersiz sonras\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 (kg)<\/li>\n<li>\\(F\\) \u2014 egzersiz s\u0131ras\u0131nda t\u00fcketilen s\u0131v\u0131 (L)<\/li>\n<li>\\(U\\) \u2014 seans s\u0131ras\u0131nda \u00fcretilen idrar (L)<\/li>\n<li>\\(t\\) \u2014 egzersiz s\u00fcresi (dk)<\/li>\n<li>\\(R\\) \u2014 terleme h\u0131z\u0131 (L\/h)<\/li>\n<li>\\(D\\) \u2014 saat ba\u015f\u0131na \u00f6nerilen s\u0131v\u0131 al\u0131m\u0131 (L\/h)<\/li>\n<\/ul>\n<p>Form\u00fcl, 1 litre terin yakla\u015f\u0131k 1 kg geldi\u011fi ger\u00e7e\u011finden yararlan\u0131r. Egzersiz s\u0131ras\u0131nda kaybedilen a\u011f\u0131rl\u0131k art\u0131 i\u00e7ilen s\u0131v\u0131 (idrar \u00e7\u0131kar\u0131ld\u0131\u011f\u0131nda) bu nedenle \u00fcretti\u011finiz toplam ter miktar\u0131na e\u015fittir. Seans uzunlu\u011funa (saat cinsinden) b\u00f6l\u00fcnce terleme h\u0131z\u0131n\u0131z\u0131 verir; bu h\u0131z\u0131n yakla\u015f\u0131k %125'i kadar i\u00e7mek ise devam eden kay\u0131plar\u0131 dengelemek i\u00e7in yayg\u0131n kullan\u0131lan bir pratik kurald\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>Terleme H\u0131z\u0131 \u2013 Hesaplama \u00d6rne\u011fi<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>\u00d6rnek:<\/strong> 70 kg'l\u0131k bir sporcu, 60 dakikal\u0131k bir ko\u015funun ard\u0131ndan \u2014 seans s\u0131ras\u0131nda 0,5 L su i\u00e7mi\u015f ve idrara \u00e7\u0131kmam\u0131\u015f olacak \u015fekilde \u2014 69,2 kg gelir.<\/p>\n<p>\\[ S = (70 - 69.2) + 0.5 - 0 = 0.8 + 0.5 = 1.3 \\text{ L} \\]<\/p>\n<p>\\[ R = \\frac{1.3}{60 \/ 60} = 1.3 \\text{ L\/h} \\]<\/p>\n<p>\\[ D = 1.25 \\times 1.3 = 1.63 \\text{ L\/h} \\]<\/p>\n<p><strong>Sonu\u00e7:<\/strong> toplam ter kayb\u0131 1,3 L, terleme h\u0131z\u0131 1,3 L\/h ve \u00f6nerilen s\u0131v\u0131 al\u0131m\u0131 egzersizin her saati i\u00e7in yakla\u015f\u0131k 1,63 L'dir.<\/p>\n<p>\n\r\n<\/section>\n<h2>Hesaplay\u0131c\u0131 Nas\u0131l Kullan\u0131l\u0131r<\/h2>\n<ol>\n<li><strong>Egzersiz \u00f6ncesi v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131<\/strong> girin ve birim olarak kg veya lb se\u00e7in.<\/li>\n<li><strong>Egzersiz sonras\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131<\/strong> girin \u2014 kuru k\u0131yafetlerle, ilk tart\u0131mdakiyle ayn\u0131 tart\u0131da ve ayn\u0131 k\u0131yafetlerle \u00f6l\u00e7\u00fclm\u00fc\u015f olmal\u0131d\u0131r.<\/li>\n<li><strong>Egzersiz s\u00fcresini<\/strong> dakika cinsinden doldurun \u2014 ilk tart\u0131mdan ikinci tart\u0131ma kadar ge\u00e7en t\u00fcm s\u00fcre.<\/li>\n<li>Seans s\u0131ras\u0131nda <strong>t\u00fcketilen s\u0131v\u0131y\u0131<\/strong> ml, L veya fl oz (ABD) cinsinden girin.<\/li>\n<li>Seans s\u0131ras\u0131nda <strong>\u00fcretilen idrar\u0131<\/strong> girin \u2014 \u00e7o\u011fu k\u0131sa antrenmanda bu 0'd\u0131r.<\/li>\n<li>Sonu\u00e7 panelinde <strong>toplam ter kayb\u0131n\u0131z\u0131<\/strong> (L), <strong>terleme h\u0131z\u0131n\u0131z\u0131<\/strong> (L\/h) ve <strong>saat ba\u015f\u0131na \u00f6nerilen s\u0131v\u0131 al\u0131m\u0131n\u0131z\u0131<\/strong> (L\/h) g\u00f6r\u00fcn.<\/li>\n<\/ol>\n<h2>Terleme H\u0131z\u0131 Nedir ve Neden \u00d6nemlidir<\/h2>\n<p>Terleme h\u0131z\u0131, v\u00fccudunuzun egzersizin her saatinde kaybetti\u011fi ter hacmidir ve genellikle saat ba\u015f\u0131na litre cinsinden ifade edilir. Ki\u015fiden ki\u015fiye b\u00fcy\u00fck fark g\u00f6sterir \u2014 tipik de\u011ferler, serin ko\u015fullarda d\u00fc\u015f\u00fck yo\u011funlukta yakla\u015f\u0131k 0,5 L\/h'den, s\u0131cakta zorlu eforlarda 2 L\/h'nin \u00e7ok \u00fczerine kadar uzan\u0131r. Ki\u015fisel terleme h\u0131z\u0131n\u0131z\u0131 bilmek, hidrasyonu tahminlere b\u0131rakmaman\u0131z\u0131 sa\u011flar.<\/p>\n<p>Terleme, v\u00fccudunuzun ana so\u011futma mekanizmas\u0131d\u0131r. Ter cildinizden buharla\u015f\u0131rken \u0131s\u0131y\u0131 uzakla\u015ft\u0131r\u0131r ve \u00e7ekirdek v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z\u0131 g\u00fcvenli aral\u0131kta tutar. V\u00fccut k\u00fctlenizin yaln\u0131zca %2'sini terle kaybetmek dayan\u0131kl\u0131l\u0131k performans\u0131n\u0131 \u00f6l\u00e7\u00fclebilir bi\u00e7imde bozabilir; daha b\u00fcy\u00fck kay\u0131plar s\u0131cak \u00e7arpmas\u0131 riskini art\u0131r\u0131r. \u00d6te yandan, kaybetti\u011finizden \u00e7ok daha fazla i\u00e7mek hiponatremiye (tehlikeli derecede d\u00fc\u015f\u00fck kan sodyumu) yol a\u00e7abilir; bu nedenle ama\u00e7, kaybetti\u011finizin \u00e7o\u011funu \u2014 ama fazlas\u0131n\u0131 de\u011fil \u2014 yerine koymakt\u0131r.<\/p>\n<p>Hesaplay\u0131c\u0131, ter kayb\u0131n\u0131z\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131ndaki de\u011fi\u015fimden t\u00fcretir. 1 litre ter yakla\u015f\u0131k 1 kilogram geldi\u011finden, seans s\u0131ras\u0131nda kaybetti\u011finiz a\u011f\u0131rl\u0131k art\u0131 i\u00e7ti\u011finiz s\u0131v\u0131, ger\u00e7ek ter \u00fcretiminizi temsil eder. <strong>\u00d6nerilen s\u0131v\u0131 al\u0131m\u0131<\/strong>, terleme h\u0131z\u0131n\u0131z\u0131n %125'i olarak belirlenmi\u015ftir; yayg\u0131n kullan\u0131lan bir k\u0131lavuzdur: ek %25'lik k\u0131s\u0131m, yutulan s\u0131v\u0131n\u0131n bir b\u00f6l\u00fcm\u00fcn\u00fcn kana emilmek yerine idrarla at\u0131lmas\u0131n\u0131 telafi eder. Terleme h\u0131z\u0131n\u0131z kabaca 1,5\u20132 L\/h'yi a\u015f\u0131yorsa, bunun tamam\u0131n\u0131 egzersiz s\u0131ras\u0131nda geri i\u00e7mek genellikle ger\u00e7ek\u00e7i de\u011fildir; bu nedenle a\u00e7\u0131\u011f\u0131n bir k\u0131sm\u0131n\u0131 seans sonras\u0131nda telafi etmeyi planlay\u0131n.<\/p>\n<p>Terleme h\u0131z\u0131 sabit bir say\u0131 de\u011fildir. Egzersiz yo\u011funlu\u011funa, s\u0131cakl\u0131\u011fa ve neme, k\u0131yafetlere ve \u0131s\u0131ya ne kadar uyum sa\u011flad\u0131\u011f\u0131n\u0131za g\u00f6re de\u011fi\u015fir. Kendinizi ger\u00e7ekten antrenman yapt\u0131\u011f\u0131n\u0131z veya yar\u0131\u015ft\u0131\u011f\u0131n\u0131z ko\u015fullarda test edin ve bu ko\u015fullar de\u011fi\u015fiyorsa testi mevsimler boyunca tekrarlay\u0131n.<\/p>\n<h2>Do\u011fru \u00d6l\u00e7\u00fcm Nas\u0131l Yap\u0131l\u0131r: \u0130pu\u00e7lar\u0131 ve S\u0131n\u0131rlamalar<\/h2>\n<ul>\n<li><strong>Kendinizi do\u011fru tart\u0131n:<\/strong> \u00f6ncesi ve sonras\u0131nda en az kuru k\u0131yafetle (veya \u00e7\u0131plak) tart\u0131l\u0131n, ayn\u0131 kalibre edilmi\u015f tart\u0131da, teri havluyla kurulad\u0131ktan sonra.<\/li>\n<li><strong>\u0130\u00e7ti\u011finiz her \u015feyi say\u0131n:<\/strong> \u015fi\u015fe hacmini not edin veya \u00f6l\u00e7\u00fcn; sporcu i\u00e7eceklerini, suyla al\u0131nan jelleri ve seans s\u0131ras\u0131nda yutulan di\u011fer her \u015feyi dahil edin.<\/li>\n<li><strong>Seans\u0131 temsil edici tutun:<\/strong> serin ve kolay ko\u015fullarda yap\u0131lan bir test, s\u0131cak bir yar\u0131\u015fta kaybetti\u011finizi d\u00fc\u015f\u00fck g\u00f6sterecektir. \u00d6l\u00e7\u00fcm hatalar\u0131n\u0131n (ev tart\u0131s\u0131nda kabaca \u00b1100 g) sonuca g\u00f6re k\u00fc\u00e7\u00fck kalmas\u0131 i\u00e7in en az 45\u201360 dakika hedefleyin.<\/li>\n<li><strong>Ba\u015flamadan \u00f6nce tuvalete gidin:<\/strong> bu, idrar terimini 0'da tutar ve \u00f6l\u00e7\u00fcmdeki g\u00fcr\u00fclt\u00fcy\u00fc azalt\u0131r.<\/li>\n<li><strong>Varsay\u0131mlar\u0131 bilin:<\/strong> y\u00f6ntem, solunum yoluyla olan su kayb\u0131n\u0131 ve egzersiz s\u0131ras\u0131nda yak\u0131lan substratlar\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 yok sayar (yo\u011funlu\u011fa ba\u011fl\u0131 olarak tipik olarak saatte 100\u2013300 g). Bunlar pratikte birbirini kabaca dengelese de k\u00fc\u00e7\u00fck belirsizlikler ekler.<\/li>\n<li><strong>Sodyum ayr\u0131 bir konudur:<\/strong> bu hesaplay\u0131c\u0131 yaln\u0131zca s\u0131v\u0131 hacmini kapsar. Bol veya tuzlu terleyenler elektrolitlere de ihtiya\u00e7 duyabilir \u2014 g\u00fcnl\u00fck besin hedefleri hakk\u0131nda ba\u011flam i\u00e7in <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/gunluk-vitamin-ihtiyaci\/\">g\u00fcnl\u00fck vitamin ihtiyac\u0131<\/a> ve <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/karbonhidrat-hesaplayici\/\">g\u00fcnl\u00fck karbonhidrat al\u0131m\u0131<\/a> hesaplay\u0131c\u0131lar\u0131m\u0131za bak\u0131n.<\/li>\n<\/ul>\n<p>Hidrasyon stratejinizi genel antrenman ve performans ba\u011flam\u0131na oturtmak i\u00e7in, yar\u0131\u015f g\u00fcn\u00fc i\u00e7me prati\u011fi yapt\u0131\u011f\u0131n\u0131z seanslar\u0131 planlamada <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/kalp-atis-hizi-bolgeleri-hesaplama\/\">kalp at\u0131\u015f h\u0131z\u0131 b\u00f6lgeleri<\/a> ve <a href=\"https:\/\/wpcalc.com\/tr\/guzellik\/yaris-sure-tahmini\/\">yar\u0131\u015f s\u00fcresi tahmini<\/a> hesaplay\u0131c\u0131lar\u0131m\u0131z\u0131 da yararl\u0131 bulabilirsiniz.<\/p>\n<h2>Tipik Terleme H\u0131z\u0131 De\u011ferleri<\/h2>\n<table>\n<thead>\n<tr>\n<th>Ko\u015ful<\/th>\n<th>Tipik terleme h\u0131z\u0131<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>D\u00fc\u015f\u00fck yo\u011funluk, serin hava<\/td>\n<td>0,3\u20130,8 L\/h<\/td>\n<\/tr>\n<tr>\n<td>Orta d\u00fczey antrenman, \u0131l\u0131man ko\u015fullar<\/td>\n<td>0,8\u20131,4 L\/h<\/td>\n<\/tr>\n<tr>\n<td>Zorlu dayan\u0131kl\u0131l\u0131k egzersizi, s\u0131cak hava<\/td>\n<td>1,4\u20132,0 L\/h<\/td>\n<\/tr>\n<tr>\n<td>Elit sporcular, s\u0131cak ve nemli ko\u015fullar<\/td>\n<td>2,0\u20133,5 L\/h<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Sonucunuz bu aral\u0131klar\u0131n olduk\u00e7a d\u0131\u015f\u0131ndaysa, hidrasyon plan\u0131n\u0131z\u0131 de\u011fi\u015ftirmeden \u00f6nce tart\u0131mlar\u0131n\u0131z\u0131 ve s\u0131v\u0131 \u00f6l\u00e7\u00fcmlerinizi yeniden kontrol edin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Antrenman \u00f6ncesi ve sonras\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kar\u015f\u0131la\u015ft\u0131rarak egzersiz s\u0131ras\u0131nda ne kadar terledi\u011finizi tahmin edin. Toplam ter kayb\u0131n\u0131z\u0131, terleme h\u0131z\u0131n\u0131z\u0131 ve \u00f6nerilen s\u0131v\u0131 t\u00fcketim h\u0131z\u0131n\u0131z\u0131 \u00f6\u011frenmek i\u00e7in a\u011f\u0131rl\u0131klar\u0131n\u0131z\u0131, egzersiz s\u00fcrenizi ve ald\u0131\u011f\u0131n\u0131z s\u0131v\u0131 miktar\u0131n\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-768","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\/768","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=768"}],"version-history":[{"count":3,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/768\/revisions"}],"predecessor-version":[{"id":3123,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/posts\/768\/revisions\/3123"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/media?parent=768"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/categories?post=768"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/tr\/wp-json\/wp\/v2\/tags?post=768"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}