{"id":53,"date":"2019-10-01T22:12:20","date_gmt":"2019-10-01T19:12:20","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-gucluyasa\/"},"modified":"2020-09-14T15:07:00","modified_gmt":"2020-09-14T12:07:00","slug":"hangi-kardiyo-metodu-en-hizli-yag-yaktirir","status":"publish","type":"post","link":"https:\/\/www.gucluyasa.com\/ar\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir\/","title":{"rendered":"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?"},"content":{"rendered":"<div>\n<div class=\"wsite-multicol\">\n<div class=\"wsite-multicol-table-wrap\" style=\"margin: 0 -15px;\">\n<table class=\"wsite-multicol-table\">\n<tbody class=\"wsite-multicol-tbody\">\n<tr class=\"wsite-multicol-tr\">\n<td class=\"wsite-multicol-col\" style=\"width: 69.844357976654%; padding: 0 15px;\">\n<div>\n<div id=\"462435604406533685\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\"><strong style=\"font-size: 90%; font-family: inherit;\">\u200bAerobik (oksijen i\u00e7eren) egzersiz s\u00f6z konusu oldu\u011funda, en iyi metotlar hangileridir ve yararlar\u0131 nelerdir? Burada konuyu ayr\u0131nt\u0131l\u0131 olarak ele alaca\u011f\u0131m. Aerobik egzersiz \u00f6rneklerini, ve izlenecek kurallar\u0131 verece\u011fim. \u015eimdi, aerobik hakk\u0131nda her \u015feyi \u00f6\u011frenme zaman\u0131!<\/strong><\/div>\n<\/div>\n<div class=\"paragraph\">\n<p>\u00a0<\/p>\n<p>\u0130nat\u00e7\u0131 v\u00fccut ya\u011flar\u0131ndan kurtulmak ve m\u00fcmk\u00fcn olan en iyi forma kavu\u015fmak, bir miktar aerobik egzersiz yapmay\u0131 gerektirebilir. Bilinen aerobik metot \u00e7e\u015fitlili\u011fi ve bunlar\u0131 kardiyo ile ili\u015fkilendirme yollar\u0131 olduk\u00e7a fazlad\u0131r. Hatta fazla kilolar\u0131ndan ar\u0131n\u0131p, zor kazan\u0131lm\u0131\u015f kaslar\u0131n\u0131 g\u00f6stermek isteyenlerin kafalar\u0131n\u0131 kar\u0131\u015ft\u0131racak kadar \u00e7ok.<\/p>\n<p>Cevab\u0131 merak edilen soru: Aerobik egzersizin en iyi \u00e7e\u015fitleri nelerdir? Kardiyovask\u00fcler y\u00f6ntemle ya\u011f yakman\u0131n m\u00fckemmel bir yolu var m\u0131d\u0131r, e\u011fer varsa, nedir? Aerobik egzersiz do\u011fas\u0131 gere\u011fi birincil yak\u0131t kayna\u011f\u0131 olarak ya\u011fa gereksinim duyar. Karbonhidrat ve protein ise daha k\u00fc\u00e7\u00fck \u00f6l\u00e7ekte kullan\u0131l\u0131r. Bu y\u00fczden ya\u011f yakmak i\u00e7in, bir miktar aerobik \u00e7al\u0131\u015fma gerekece\u011fi a\u00e7\u0131k ve nettir.<\/p>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/ar\/uploads\/7\/3\/3\/2\/73320461\/hangi-kardiyo-metodu-en-h-zl-yag-yaktirir-grafikler-1-mq_1_orig.jpg\/\" data-lightbox=\"gal[53]\" rel=\"lightbox\"><br \/><img style=\"width: 694; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-h-zl-yag-yaktirir-grafikler-1-mq_1.jpg\" alt=\"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?\" \/><\/a>\n<div style=\"display: block; font-size: 90%;\">Aerobik \u00e7al\u0131\u015fma, uzun, tekrarlayan, kalbi ve ci\u011ferleri yoracak kadar zor olan her t\u00fcrl\u00fc egzersiz hareketini te\u015fkil eder.<\/div>\n<\/div>\n<\/div>\n<p><span style=\"display: table; width: 154px; position: relative; float: right; max-width: 100%; ;clear: right; margin-top: 20px; *margin-top: 40px;\"><a href=\"https:\/\/www.gucluyasa.com\/ar\/uploads\/7\/3\/3\/2\/73320461\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-3_orig.jpg\/\" data-lightbox=\"gal[53]\" rel=\"lightbox\"><img class=\"galleryImageBorder wsite-image\" style=\"border-width: 0; max-width: 100%; margin: 0px 0px 25px 0px;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-3_1.jpg\" alt=\"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?\" \/><\/a><\/span><\/p>\n<div class=\"paragraph\" style=\"display: block;\">Ancak, en iyi \u015fekilde kilo vermek i\u00e7in yap\u0131lmas\u0131 gereken aerobik \u00e7al\u0131\u015fman\u0131n t\u00fcr\u00fc tart\u0131\u015fmaya a\u00e7\u0131k bir konudur. Aerobik \u00e7al\u0131\u015fmalar (y\u00fcksek tempolu aerobi\u011fin daha fazla kalori yakt\u0131\u011f\u0131 bilinse de, genellikle orta tempolu yap\u0131l\u0131r) tekrarl\u0131, uzun s\u00fcren ve zor egzersizlerden olu\u015fur. Egzersizler, kalp ve akci\u011ferleri zorlamal\u0131 ve oksijeni yak\u0131t kayna\u011f\u0131 olarak kullanarak v\u00fccudu uzun bir s\u00fcre desteklemelidir. (15-20 dakika veya daha uzun s\u00fcre)\n<p>\u00a0<\/p>\n<p>Baz\u0131 aerobik egzersizler:<\/p>\n<ul>\n<li>k\u00fcrek \u00e7ekme<\/li>\n<li><a href=\"https:\/\/www.gucluyasa.com\/ar\/kosmaya-baslamak-icin-17-neden\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #33b1ef;\">ko\u015fu<\/span><\/a><\/li>\n<li>y\u00fcr\u00fcy\u00fc\u015f<\/li>\n<li>bisiklete binme\u200b<\/li>\n<\/ul>\n<p>\u200bAerobik egzersizler yukar\u0131da say\u0131lanlar\u0131 ve bunlar\u0131n varyasyonlar\u0131n\u0131 i\u00e7erebilir. (Ortak noktalar\u0131 v\u00fccudun en b\u00fcy\u00fck kas gruplar\u0131n\u0131n \u00e7al\u0131\u015ft\u0131r\u0131l\u0131yor olmas\u0131d\u0131r). Bu makalenin amac\u0131, ya\u011f yakmak i\u00e7in en iyi aerobik egzersiz metotlar\u0131n\u0131 belirlemek ve bu y\u00f6ntemlerin etkili olma sebeplerini sizlere a\u00e7\u0131klamakt\u0131r.<\/p>\n<p>\u200bAerobik egzersiz s\u0131ras\u0131nda, oksijen, ya\u011f ve karbonhidrat birle\u015ftirilip adenozin trifosfat (<a href=\"https:\/\/tr.wikipedia.org\/wiki\/Adenozin_trifosfat\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #33b1ef;\">ATP<\/span><\/a>) \u00fcretilir. ATP b\u00fct\u00fcn v\u00fccut h\u00fccreleri i\u00e7in temel enerji kayna\u011f\u0131d\u0131r.<br \/>\u00a0<br \/>V\u00fccudumuz karbonhidrat ve protein ile k\u0131yasland\u0131\u011f\u0131nda, olduk\u00e7a b\u00fcy\u00fck ya\u011f depolar\u0131na sahiptir. Oksijenin varl\u0131\u011f\u0131 ya\u011flar\u0131 kolayca hareketlendirebilir. V\u00fccut, aerobik egzersiz i\u00e7in daha verimli bir yak\u0131t kayna\u011f\u0131 oldu\u011fundan egzersiz s\u0131ras\u0131nda \u00f6ncelikli olarak ya\u011f depolar\u0131n\u0131 kullan\u0131lacakt\u0131r. Bu nedenle ya\u011f, glikoz gibi oksijensiz ve k\u0131sa s\u00fcreli patlama etkisine sahip tepkimelerden daha uzun s\u00fcre enerji sa\u011flar.<br \/>\u00a0<br \/>\u00d6yleyse, orta tempolu (Maksimum Kalp At\u0131\u015f H\u0131z\u0131n\u0131n (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Heart_rate#Maximum_heart_rate\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #33b1ef;\">MKAH<\/span><\/a>) y\u00fczde 50-75\u2019i ile) yap\u0131lan aerobik \u00e7al\u0131\u015fma daha fazla ger\u00e7ek ya\u011f yakt\u0131r\u0131r gibi g\u00f6r\u00fcn\u00fcyor. Ger\u00e7ekten de uzun vadede b\u00fcy\u00fck oranda ya\u011f yak\u0131m\u0131na yard\u0131mc\u0131 oluyor mu? Baz\u0131 ara\u015ft\u0131rmalar \u00f6yle olmad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor.<br \/>\u00a0<br \/>G\u00f6r\u00fcnen o ki aerobik \u00e7al\u0131\u015fmalarda Maksimum Kalp At\u0131\u015f H\u0131z\u0131n\u0131 (MKAH) y\u00fczde 75 ve \u00fczerine \u00e7\u0131kard\u0131\u011f\u0131m\u0131zda, daha fazla toplam kalori yak\u0131yoruz. Bu da ku\u015fkusuz uzun vadede daha fazla toplam ya\u011f kayb\u0131 anlam\u0131na geliyor. (220 den ya\u015f\u0131n\u0131z\u0131 \u00e7\u0131kararak Maksimum Kalp At\u0131\u015f H\u0131z\u0131n\u0131z\u0131 kolayca hesaplayabilirsiniz.)<br \/>\u00a0<br \/>Yapt\u0131\u011f\u0131n\u0131z egzersiz aerobik s\u0131n\u0131rlar (oksijen kullanan) i\u00e7inde kal\u0131rsa ve anaerobik (yani yak\u0131t olarak karbonhidrat kullanan) s\u0131n\u0131rlara d\u00fc\u015fmezse daha iyi olur. Ne kadar y\u00fcksek tempolu, o kadar iyi.<br \/>\u00a0<br \/>D\u00fc\u015f\u00fck tempolu aerobikte oldu\u011fu gibi e\u011fer daha fazla\u00a0<a href=\"https:\/\/www.gucluyasa.com\/ar\/gunluk-kalori-ihtiyaci-hesaplama\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #33b1ef;\">toplam kalori<\/span><\/a>\u00a0kullan\u0131rken nispeten daha az ya\u011f yak\u0131lm\u0131\u015fsa, bu kalorilerin depolanma olas\u0131l\u0131\u011f\u0131 daha fazlad\u0131r ve ya\u011f yak\u0131m\u0131 \u00e7ok daha az olacakt\u0131r. Y\u00fcksek tempolu aerobik yap\u0131ld\u0131\u011f\u0131nda v\u00fccut \u00e7al\u0131\u015f\u0131rken \u00e7ok daha fazla toplam kalori yakar ve sonu\u00e7ta yak\u0131lan ya\u011f kalorileri de artar.<br \/>\u00a0<br \/>Bu d\u00fc\u015f\u00fck tempolu egzersizler hi\u00e7bir i\u015fe yaramaz demek de\u011fildir. Daha sonra a\u00e7\u0131klanaca\u011f\u0131 gibi, onlar\u0131 da kullanaca\u011f\u0131m\u0131z durumlar var. Ancak, e\u011fer en k\u0131sa s\u00fcrede b\u00fcy\u00fck miktarlarda ya\u011f yakmay\u0131 hedefliyorsan\u0131z, y\u00fcksek tempolu aerobik antrenmanlar\u0131 sizin i\u00e7in m\u00fckemmel bir se\u00e7im olacakt\u0131r. Biraz da y\u00fcksek ve d\u00fc\u015f\u00fck tempolu aerobi\u011fin yararlar\u0131n\u0131 kar\u015f\u0131la\u015ft\u0131ral\u0131m.<\/p>\n<\/div>\n<hr style=\"width: 100%; clear: both; visibility: hidden;\" \/>\n<h2 class=\"wsite-content-title\">Aerobik Egzersizin Yararlar\u0131<\/h2>\n<div>\u00a0<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Aerobik egzersizlerin b\u00fct\u00fcn formlar\u0131 bir\u00e7ok benzer fayda sa\u011flar. Y\u00fcksek ve d\u00fc\u015f\u00fck tempolu metotlar\u0131n (s\u00f6zde her ikisi de ya\u011f yakma aral\u0131\u011f\u0131 i\u00e7inde olmas\u0131na ra\u011fmen) kendilerine \u00f6zel farkl\u0131 faydalar\u0131 vard\u0131r.\n<p>\u00a0<\/p>\n<p>Belli bir aerobik metodundan yarar sa\u011flamak i\u00e7in \u00f6nce egzersizin ne tempoda yap\u0131laca\u011f\u0131na karar verilmesi gerekir. \u00d6ncelikle Hedef Kalp H\u0131z\u0131n\u0131n (HKH) alt ve \u00fcst s\u0131n\u0131rlar\u0131n\u0131 tespit etmek gerekir. Aral\u0131\u011f\u0131n alt ucu Maksimum Kalp At\u0131\u015f H\u0131z\u0131n\u0131n (MKAH) y\u00fczde 55\u2019i, \u00fcst ucu ise y\u00fczde MKAH\u2019nin 80\u2019idir. Bir hesap makinesi kullanarak bu de\u011ferleri bulabilirsiniz. (220 den ya\u015f\u0131n\u0131z\u0131 \u00e7\u0131kar\u0131p, \u00e7\u0131kan sonucu \u00f6nce 0,55, sonra 0,80 ile \u00e7arp\u0131n)<\/p>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/ar\/uploads\/7\/3\/3\/2\/73320461\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-2_4_orig.jpg\/\" data-lightbox=\"gal[53]\" rel=\"lightbox\"><br \/><img style=\"width: 694; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-2_4.jpg\" alt=\"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?\" \/><\/a>\n<div style=\"display: block; font-size: 90%;\">Aerobik egzersiz (yo\u011funlu\u011fu ne olursa olsun) kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olacakt\u0131r.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Aerobik egzersizin (yo\u011funlu\u011fu ne olursa olsun) a\u015fa\u011f\u0131daki konulara yard\u0131m\u0131 olacakt\u0131r:\n<p>\u00a0<\/p>\n<ul>\n<li>Akci\u011ferin i\u015flevini desteklemek i\u00e7in solunum s\u0131ras\u0131nda kullan\u0131lan kaslar\u0131 g\u00fc\u00e7lendirir.<\/li>\n<li>Alyuvarlar toplam say\u0131s\u0131n\u0131 art\u0131rarak, v\u00fccudun oksijen kullan\u0131m\u0131n\u0131 kolayla\u015ft\u0131r\u0131r.<\/li>\n<li>Kalp kaslar\u0131n\u0131 g\u00fc\u00e7lendirerek, kalbin kan pompalama verimlili\u011fini art\u0131r\u0131r.<\/li>\n<li>Stres ve gerilimi azaltarak, zihinsel sa\u011fl\u0131\u011f\u0131 art\u0131r\u0131r.<\/li>\n<li>Kan\u0131n v\u00fccudun u\u00e7 noktalar\u0131na kadar dola\u015f\u0131m\u0131n\u0131 kolayla\u015ft\u0131r\u0131r.<\/li>\n<li>Ki\u015finin \u00f6z sayg\u0131s\u0131n\u0131 art\u0131r\u0131r ve kendini daha iyi hissettirir.<\/li>\n<\/ul>\n<p>D\u00fc\u015f\u00fck-Orta tempolu aerobik \u00e7al\u0131\u015fma (<strong>MKAH\u2019nin y\u00fczde 50-75\u2019i<\/strong>):<\/p>\n<ul>\n<li>Eklemler \u00fczerine daha az bask\u0131 uygulamas\u0131 nedeniyle bu tempo obez ve fazla kilolu ki\u015filer i\u00e7in en idealidir.<\/li>\n<li>Direkt ya\u011f yakar (toplam kaloriden yakmak yerine) ve uzun s\u00fcre yap\u0131labilir.<\/li>\n<li>Daha yo\u011fun ve zorlay\u0131c\u0131 antrenmanlar\u0131n ard\u0131ndan aktif iyile\u015fme olarak faydalan\u0131labilir.<\/li>\n<\/ul>\n<p>Orta-Y\u00fcksek tempolu aerobik \u00e7al\u0131\u015fma (<strong>MKAH\u2019nin y\u00fczde 70-85\u2019i<\/strong>):<\/p>\n<ul>\n<li>Daha fazla toplam kalori, ve dolay\u0131s\u0131yla sonu\u00e7 olarak daha fazla toplam ya\u011f yak\u0131m\u0131 sa\u011flar.<\/li>\n<li>Metabolizma h\u0131z\u0131n\u0131 (egzersiz esnas\u0131nda <strong>ve sonras\u0131nda<\/strong>) d\u00fc\u015f\u00fck tempolu aerobi\u011fe g\u00f6re daha b\u00fcy\u00fck \u00f6l\u00e7\u00fcde artt\u0131r\u0131r.<\/li>\n<li>Daha fazla dayan\u0131kl\u0131l\u0131k, g\u00fc\u00e7 ve atletik performans gibi yararlar sa\u011flar.<\/li>\n<li>Kemik erimesini engellemeye yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n<\/div>\n<h2 class=\"wsite-content-title\">Aerobik Egzersiz Metotlar\u0131 &amp; Avantajlar\u0131<\/h2>\n<div class=\"paragraph\">\u200bUygun aerobik \u00e7al\u0131\u015fma temposu ki\u015finin hedeflerine g\u00f6re belirlendikten sonra ne tip egzersiz yap\u0131laca\u011f\u0131 se\u00e7ilmelidir. Baz\u0131 egzersizler do\u011fas\u0131 gere\u011fi y\u00fcksek tempoluyken, baz\u0131lar\u0131 ise d\u00fc\u015f\u00fck tempoludur. Baz\u0131lar\u0131 ki\u015finin belirli spor hedeflerine uygunken, di\u011ferlerinin amac\u0131 fiziksel belirginlik i\u00e7in v\u00fccut ya\u011f\u0131n\u0131 d\u00fc\u015f\u00fcrmektir.\n<p>\u00a0<\/p>\n<p>\u0130yi bir aerobik egzersiz se\u00e7menin anahtar\u0131, e\u011flenceli ve etkili olmas\u0131d\u0131r. B\u00f6ylece hedefe giden yolda s\u00fcreklili\u011fi garanti edebilirsiniz.<\/p>\n<\/div>\n<div>\n<div id=\"352315770946117950\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>1. Y\u00fcr\u00fcy\u00fc\u015f (Saatte 300-400 Kalori)<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Y\u00fcr\u00fcy\u00fc\u015f, bir zamanlar ya\u011f yakmak i\u00e7in kusursuz bir aerobik egzersiz olarak d\u00fc\u015f\u00fcn\u00fclse de, \u015fimdilerde en az etkili aerobik y\u00f6ntemi olarak kabul ediliyor.\n<p>\u00a0<\/p>\n<p>Yeni ba\u015flayanlar, kas incinmesi ya\u015fayanlar veya \u00e7ok kilolular i\u00e7in harika olmas\u0131na ra\u011fmen, di\u011fer metotlara k\u0131yasla d\u00fc\u015f\u00fck temposu sebebiyle kilo vermek ve fit bir g\u00f6r\u00fcn\u00fcme kavu\u015fmak i\u00e7in en ideal se\u00e7enek de\u011fildir.<\/p>\n<p>Yo\u011funlu\u011fu daha d\u00fc\u015f\u00fck olan bir egzersizin, birim zamanda daha az kalori yakt\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fcl\u00fcyor. (45 dakikal\u0131k orta h\u0131zda y\u00fcr\u00fcy\u00fc\u015f\u00fcn, 15 dakika bisiklete binmekten daha az kalori yakmas\u0131 gibi)<\/p>\n<p>Ayr\u0131ca, y\u00fcr\u00fcy\u00fc\u015ften sonra metabolizmada ortalama 1-2 saatlik bir art\u0131\u015f g\u00f6r\u00fcl\u00fcyor. Oysaki y\u00fcksek tempolu aerobik egzersizlerde bu s\u00fcre 24 saate kadar \u00e7\u0131kar.<\/p>\n<p>Y\u00fcr\u00fcy\u00fc\u015f a\u015fa\u011f\u0131daki ama\u00e7larda kullan\u0131labilir:<\/p>\n<ul>\n<li>A\u015f\u0131r\u0131 kilolular\u0131n ya\u011f yakmas\u0131n\u0131 sa\u011flamak. (di\u011fer y\u00f6ntemleri kullanamayanlar i\u00e7in ge\u00e7erli bu)<\/li>\n<li>Kas incinmesi ya\u015fayanlarda d\u00fc\u015f\u00fck etkili egzersiz olarak.<\/li>\n<li>Kas onar\u0131m\u0131 s\u00fcrecinde daha \u0131l\u0131ml\u0131 bir egzersiz olarak. (y\u00fcksek tempolu egzersizler sonucu kas zorlanmalar\u0131nda)<\/li>\n<li>Y\u00fcksek tempolu aerobik egzersizlere haz\u0131rl\u0131k olarak.<\/li>\n<\/ul>\n<p>Yeni ba\u015flayanlar i\u00e7in iyi bir y\u00fcr\u00fcy\u00fc\u015f program\u0131 a\u015fa\u011f\u0131daki gibi olabilir:<\/p>\n<ul>\n<li><strong>S\u0131kl\u0131k: <\/strong>haftada 3 g\u00fcn<\/li>\n<li><strong>Yo\u011funluk:<\/strong> MKAH\u2019nin y\u00fczde 50-70\u2019i<\/li>\n<li><strong>S\u00fcre:<\/strong> her seans 20-45 dakika<\/li>\n<\/ul>\n<\/div>\n<div>\n<div id=\"209847661854083919\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>2. Ko\u015fu (Saatte 600 Kalori)<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Y\u00fcr\u00fcy\u00fc\u015f ile k\u0131yasland\u0131\u011f\u0131nda daha y\u00fcksek tempolu bir egzersiz olan ko\u015fu, (<strong>depar atma<\/strong> anaerobik oldu\u011fu i\u00e7in bu kapsamda de\u011fildir) ya\u011f yakmak, ve kalp ve akci\u011fer sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmek i\u00e7in etkili bir y\u00f6ntemdir.\n<p>\u00a0<\/p>\n<p>Kilo verme amac\u0131yla yap\u0131lan ko\u015funun as\u0131l yarar\u0131 \u00e7ok fazla kalori yakmas\u0131n\u0131n yan\u0131 s\u0131ra metabolizma h\u0131z\u0131n\u0131 egzersiz sonras\u0131nda da uzun bir s\u00fcre y\u00fcksek tutmas\u0131d\u0131r.<\/p>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-4_2.jpg\" data-lightbox=\"gal[53]\" rel=\"lightbox\"><br \/><img style=\"width: 694; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-4_2.jpg\" alt=\"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?\" \/><\/a>\n<div style=\"display: block; font-size: 90%;\">Kilo verme amac\u0131yla yap\u0131lan ko\u015funun as\u0131l yarar\u0131 \u00e7ok fazla kalori yakmas\u0131n\u0131n yan\u0131 s\u0131ra metabolizma h\u0131z\u0131n\u0131 egzersiz sonras\u0131nda da uzun bir s\u00fcre y\u00fcksek tutmas\u0131d\u0131r.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Ya\u011f yakmak i\u00e7in ko\u015funun bir \u00e7e\u015fidi olan tempolu ve yava\u015f ko\u015fu da yap\u0131labilir. Bu y\u00f6ntem de y\u00fcksek tempolu bir aerobiktir ve \u00f6ncelikli yak\u0131t olarak karbonhidrat\u0131n kullan\u0131ld\u0131\u011f\u0131 anaerobik s\u0131n\u0131r\u0131 ge\u00e7mez. Ko\u015fu t\u0131pk\u0131 y\u00fcr\u00fcy\u00fc\u015f gibi v\u00fccudun t\u00fcm alt k\u0131sm\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r ama \u00e7ok daha b\u00fcy\u00fck \u00f6l\u00e7\u00fcde.\n<p>\u00a0<\/p>\n<p>\u00d6zelikle, kal\u00e7a fleks\u00f6rleri (b\u00fck\u00fclme hareketi yapan kaslar), hamstringler (diz arkas\u0131ndaki kiri\u015fler), quadrisepler (baca\u011f\u0131n \u00f6n \u00fcst k\u0131sm\u0131ndaki kas gurubu) ve bald\u0131rlar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Harika bir alt v\u00fccut antrenman\u0131d\u0131r. Ayr\u0131ca kollar\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131r ve ekstra kalori yakan bir etki sa\u011flar.<\/p>\n<p>Ko\u015fu a\u015fa\u011f\u0131daki ama\u00e7lar i\u00e7in kullan\u0131labilir:<\/p>\n<ul>\n<li>Y\u00fcksek tempolu aerobik \u00e7al\u0131\u015fma yapmak ve bunun sonucunda daha fazla ya\u011f yakmak i\u00e7in.<\/li>\n<li>Bacak kas liflerini g\u00fc\u00e7lendirmek ve b\u00f6ylece kaslar\u0131 belirginle\u015ftirmek ve \u015fekillendirmek i\u00e7in.<\/li>\n<li>Fit olmak ve atletik performans\u0131 artt\u0131rman\u0131n sportif bir yolu olarak.<\/li>\n<li>Metabolizma h\u0131z\u0131n\u0131 24 saate kadar artt\u0131rman\u0131n bir yolu olarak.<\/li>\n<li>Y\u00fcksek etkili do\u011fas\u0131ndan dolay\u0131, kemik erimesini \u00f6nlemeye yard\u0131mc\u0131 olmak i\u00e7in.<\/li>\n<\/ul>\n<p>Yeni ba\u015flayanlar i\u00e7in ko\u015fu program\u0131 a\u015fa\u011f\u0131daki gibi olabilir:<\/p>\n<ul>\n<li><strong>S\u0131kl\u0131k:<\/strong> haftada 3 g\u00fcn<\/li>\n<li><strong>Yo\u011funluk:<\/strong> MKAH\u2019nin y\u00fczde 65-85\u2019i<\/li>\n<li><strong>S\u00fcre:<\/strong> her seans 20-30 dakika<\/li>\n<\/ul>\n<\/div>\n<div>\n<div id=\"898205945540050777\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>3. Bisiklete Binme (Saatte 600 Kalori)<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Bisiklete binerken ve ko\u015farken ayn\u0131 kaslar \u00e7al\u0131\u015f\u0131r, fakat kas ve kemiklere daha az y\u00fck bindirdi\u011fi i\u00e7in bisiklet daha avantajl\u0131d\u0131r. Bu da bisikleti belli sakatl\u0131\u011f\u0131 olanlar hari\u00e7 herkes i\u00e7in ideal bir se\u00e7im yapar.\n<p>\u00a0<\/p>\n<p>Kondisyon bisikleti veya a\u00e7\u0131k havada normal bisiklet kullan\u0131labilir. Ama\u00e7 ya\u011f yakmak oldu\u011fu ve kapal\u0131 alanda daha az dikkat da\u011f\u0131ld\u0131\u011f\u0131 i\u00e7in kondisyon bisikleti \u00f6nerilir.<\/p>\n<p>\u0130ster kondisyon bisikleti, ister normal bisiklet olsun, ikisinin de temposu tercihe g\u00f6re de\u011fi\u015ftirilebildi\u011fi i\u00e7in kardiyovask\u00fcler hedefleriniz ne olursa olsun herkese uygundur. Bisiklete binerken tempo yava\u015ftan h\u0131zl\u0131ya ani bir \u015fekilde de\u011fi\u015ftirilebildi\u011finden, YTAA (Y\u00fcksek Tempolu Aral\u0131kl\u0131 Antrenman) i\u00e7in de idealdir.<\/p>\n<p>V\u00fccut geli\u015ftiriciler i\u00e7in bisiklete binme, baca\u011f\u0131n \u00f6n \u00fcst k\u0131sm\u0131ndaki kas grubunu \u015fekillendirir. Bu da yar\u0131\u015fma d\u00f6neminde yar\u0131\u015fmac\u0131ya belirgin bir farkl\u0131l\u0131k sa\u011flar.<\/p>\n<p>Aerobik egzersiz olarak bisiklete binme a\u015fa\u011f\u0131daki nedenlerle yararl\u0131d\u0131r:<\/p>\n<ul>\n<li>Kas ve kemiklere az y\u00fck bindiren bir egzersiz olarak \u00e7ok miktarda v\u00fccut ya\u011f\u0131 yakt\u0131r\u0131r.<\/li>\n<li>Fit olman\u0131n ve atletik performans\u0131 artt\u0131rman\u0131n sportif bir yolu olarak.<\/li>\n<li>Baca\u011f\u0131n \u00f6n \u00fcst k\u0131sm\u0131ndaki kas gurubunu detayl\u0131 bir \u015fekilde bi\u00e7imlendirdi\u011fi i\u00e7in.<\/li>\n<\/ul>\n<p>Yeni ba\u015flayanlar i\u00e7in bisiklete binme program\u0131 a\u015fa\u011f\u0131daki gibi olabilir:<\/p>\n<ul>\n<li><strong>S\u0131kl\u0131k: <\/strong>haftada 3 g\u00fcn<\/li>\n<li><strong>Yo\u011funluk: <\/strong>MKAH\u2019nin y\u00fczde 65-85\u2019i<\/li>\n<li><strong>S\u00fcre: <\/strong>her seans 30-45 dakika<\/li>\n<\/ul>\n<\/div>\n<div>\n<div id=\"857641789672777108\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>4. K\u00fcrek \u00c7ekme (Saatte 840 Kalori)<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">K\u00fcrek \u00e7ekme aleti ile yap\u0131lan egzersiz t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131r\u0131r. Ayr\u0131ca, v\u00fccut ya\u011f\u0131n\u0131 s\u0131y\u0131r\u0131p atan y\u00fcksek tempolu bir \u00e7al\u0131\u015fmad\u0131r. Y\u00fcr\u00fcy\u00fc\u015ften y\u00fcksek temposu, ko\u015fudan d\u00fc\u015f\u00fck etkisi, ve v\u00fccuttaki t\u00fcm ana kaslar\u0131 \u00e7al\u0131\u015ft\u0131rmas\u0131 ile k\u00fcrek \u00e7ekme, m\u00fckemmel bir egzersiz olarak kabul edilir ve yayg\u0131n olarak yap\u0131lan di\u011fer aerobik \u00e7al\u0131\u015fmalardan daha fazla saat ba\u015f\u0131na kalori yakt\u0131r\u0131r. (saatte 840 kalori)<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-5_1.jpg\" data-lightbox=\"gal[53]\" rel=\"lightbox\"><br \/><img style=\"width: 694; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-5_1.jpg\" alt=\"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?\" \/><\/a>\n<p>\u00a0<\/p>\n<div style=\"display: block; font-size: 90%;\">K\u00fcrek \u00e7ekme aleti ile yap\u0131lan egzersiz t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131r\u0131r.<\/div>\n<\/div>\n<\/div>\n<div class=\"paragraph\">Aerobik egzersiz olarak k\u00fcrek \u00e7ekme a\u015fa\u011f\u0131daki sebeplerle yararl\u0131d\u0131r:\n<p>\u00a0<\/p>\n<ul>\n<li>Di\u011fer yayg\u0131n aerobik egzersizlerden daha fazla kalori yakt\u0131r\u0131r.<\/li>\n<li>Ya\u011f yakt\u0131r\u0131rken t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in bir yandan da kas yapt\u0131r\u0131r.<\/li>\n<li>Fit olman\u0131n ve ya\u011f yakman\u0131n, kas ve kemiklere fazla y\u00fck bindirmeyen, y\u00fcksek tempolu bir yoludur.<\/li>\n<li>Fit olman\u0131n ve atletik performans\u0131 art\u0131rman\u0131n sportif bir yolu olarak.<\/li>\n<\/ul>\n<\/div>\n<div>\n<div id=\"154797494494131823\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>5. Y\u00fczme (Saatte 600 Kalori)<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Y\u00fczme de k\u00fcrek \u00e7ekme gibi b\u00fct\u00fcn v\u00fccudu \u00e7al\u0131\u015ft\u0131r\u0131rken \u00e7ok fazla kalori yakt\u0131ran harika bir egzersizdir. \u00dcstelik a\u011f\u0131rl\u0131ks\u0131z ortamda (suda) yap\u0131ld\u0131\u011f\u0131 ve kas ve kemiklere az y\u00fck bindirdi\u011fi i\u00e7in sakatlanma riski de \u00e7ok d\u00fc\u015f\u00fckt\u00fcr.\n<p>\u00a0<\/p>\n<p>Serbest stilde y\u00fczmek, bir\u00e7ok insan i\u00e7in yeterince iyi olsa da, farkl\u0131 kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fcmk\u00fcnse de\u011fi\u015fik stillerde kula\u00e7 atmak \u00e7ok yararl\u0131 olacakt\u0131r. Bu tempo de\u011fi\u015fimi daha fazla kalori yak\u0131lmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n<p>Y\u00fczme a\u015fa\u011f\u0131daki sebeplerden \u00f6t\u00fcr\u00fc harika bir aerobik egzersizdir:<\/p>\n<ul>\n<li>Aerobik \u00e7al\u0131\u015fmalar\u0131n i\u00e7inde sakatlanma riski en az olan egzersizdir.<\/li>\n<li>V\u00fccudun belli ba\u015fl\u0131 b\u00fct\u00fcn kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/li>\n<li>Fit olmaya yard\u0131mc\u0131 olur ve atletik performans\u0131 art\u0131r\u0131r.<\/li>\n<li>Fazla say\u0131da kalori yakar ve ya\u011f yak\u0131m\u0131na yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n<\/div>\n<div>\n<div id=\"784552280743103267\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>6. \u0130p Atlama (Saatte 1000 ve \u00dczeri Kalori)<\/h3>\n<\/div>\n<\/div>\n<p><span style=\"display: table; width: auto; position: relative; float: right; max-width: 100%; ;clear: right; margin-top: 20px; *margin-top: 40px;\"><a href=\"https:\/\/www.gucluyasa.com\/ar\/uploads\/7\/3\/3\/2\/73320461\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-6_3_orig.jpg\/\" data-lightbox=\"gal[53]\" rel=\"lightbox\"><img class=\"galleryImageBorder wsite-image\" style=\"none; max-width: 100%; margin: 0px 0px 25px 0px;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-6_3.jpg\" alt=\"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?\" \/><\/a><span class=\"wsite-caption\" style=\"display: table-caption; caption-side: bottom; font-size: 90%; margin-top: -25px; margin-bottom: 25px; text-align: center;\">\u0130p atlama k\u00fcrek \u00e7ekmeden daha fazla kalori yakar (saatte 1000 kaloriden fazla) ve k\u0131sa s\u00fcreli yapmak en iyisidir.<\/span><\/span><\/p>\n<div class=\"paragraph\" style=\"display: block;\">Kas ve kemiklere \u00e7ok y\u00fck bindiren bir egzersiz olsa da, e\u011fer do\u011fru yap\u0131l\u0131rsa ip atlama harika bir aerobik egzersizdir. Bald\u0131r ve omuz kaslar\u0131n\u0131 dinamik bir \u015fekilde \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131ndan bu kas gruplar\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde belirginle\u015ftiririr. Do\u011fru bir \u015fekilde ip atlama, inan\u0131lmaz derecede beceri, kuvvet, odaklanma ve sab\u0131r gerektirir. Bu y\u00fczden en zor aerobik egzersizlerden biri olarak say\u0131labilir.\n<p>\u00a0<\/p>\n<p>\u0130p atlama, k\u00fcrek \u00e7ekmekten daha fazla kalori yaksa da (saatte 1000 kaloriden fazla), yayg\u0131n bir aerobik egzersiz olarak kullan\u0131lmaz. E\u011fer \u00e7ok uzun s\u00fcre yap\u0131l\u0131rsa, bacak ve kal\u00e7a sakatlanmalar\u0131na sebep olabilir. Bu y\u00fczden en iyisi s\u00fcreyi k\u0131sa tutmakt\u0131r.<\/p>\n<p>Ustala\u015ft\u0131ktan sonra, ip atlama \u015fu nedenlerle olduk\u00e7a etkilidir:<\/p>\n<ul>\n<li>\u00c7ok fazla kalori yakar.<\/li>\n<li>Y\u00fcksek etkili do\u011fas\u0131 nedeniyle, kemik erimesini engellemeye yard\u0131mc\u0131 olur.<\/li>\n<li>Maksimum kuvvet, dayan\u0131kl\u0131l\u0131k ve h\u0131z gibi geni\u015f bir yelpazede beceri geli\u015ftirir.<\/li>\n<li>\u0130p atlama boks\u00f6rlerin e\u011fitimlerinin ayr\u0131lmaz bir par\u00e7as\u0131d\u0131r.<\/li>\n<\/ul>\n<\/div>\n<hr style=\"width: 100%; clear: both; visibility: hidden;\" \/>\n<div>\n<div id=\"589837763165753955\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h3>7. YTAA (Y\u00fcksek Tempolu Aral\u0131kl\u0131 Antrenman)<\/h3>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">YTAA (Y\u00fcksek Tempolu Aral\u0131kl\u0131 Antrenman) ya\u011f yakman\u0131n en yeni ve etkili yollar\u0131ndan biridir. Geleneksel kardiyo metotlar\u0131na k\u0131yasla \u00e7ok daha k\u0131sa zamanda istenen etkiyi veren, yo\u011fun tempolu bir aerobik antrenman se\u00e7ene\u011fidir.\n<p>\u00a0<\/p>\n<p>YTAA, isminden de anla\u015f\u0131labilece\u011fi gibi y\u00fcksek tempolu aerobik \u00e7al\u0131\u015fmaya, \u00e7ok daha y\u00fcksek tempolu bir bile\u015fen katarak \u00e7ok fazla miktarda ya\u011f yakman\u0131z\u0131 sa\u011flar. Ayr\u0131ca metabolizma h\u0131z\u0131n\u0131z, egzersiz sonras\u0131nda da y\u00fcksek oldu\u011fundan ya\u011f yakma etkisi 24 saat boyunca devam eder.<\/p>\n<p>D\u00fczenli aerobik yap\u0131l\u0131rken, bir zaman sonra geli\u015fmenin yerinde sayd\u0131\u011f\u0131 bir durgunlu\u011fa girilebilir. Bu v\u00fccudun ayn\u0131 tempoya al\u0131\u015ft\u0131\u011f\u0131 ve kalorileri saklamaya \u00e7al\u0131\u015ft\u0131\u011f\u0131 anlam\u0131na gelir. YTAA yaparak yani tempoyu s\u0131k s\u0131k de\u011fi\u015ftirerek, durgunluk problemi \u00f6nlenebilir.<\/p>\n<p>YTAA antrenman \u00f6rne\u011fi a\u015fa\u011f\u0131daki gibi olabilir:<\/p>\n<p>Aerobik antrenman olarak bisiklet yaparken ortadan y\u00fcksek tempoya do\u011fru (MKAH&#8217;nin y\u00fczde 75-80\u2019i)\u00a0 iki dakika \u00e7al\u0131\u015f\u0131n. Sonra \u00e7al\u0131\u015fma h\u0131z\u0131n\u0131z\u0131 \u00e7abucak MKAH\u2019nin y\u00fczde 90&#8217;\u0131n\u0131n \u00fcst\u00fcne 30-60 saniye boyunca y\u00fckseltin. Bu \u015fekilde 30 dakika boyunca ayn\u0131 s\u00fcreci tekrarlay\u0131n. Ko\u015fma, k\u00fcrek \u00e7ekme veya y\u00fczme egzersizlerinde benzer \u015fekilde YTAA yapabilirsiniz.<\/p>\n<p>YTAA a\u015fa\u011f\u0131daki sebeplerden dolay\u0131 m\u00fckemmeldir:<\/p>\n<ul>\n<li>Epinefrin ve norepinefrin gibi ya\u011f yakan hormonlar\u0131 art\u0131r\u0131r.<\/li>\n<li>\u0130ns\u00fclin seviyesini bask\u0131lar.<\/li>\n<li>Metabolizma h\u0131z\u0131n\u0131 di\u011fer kardiyo y\u00f6ntemlerine g\u00f6re daha fazla art\u0131r\u0131r.<\/li>\n<\/ul>\n<\/div>\n<h2 class=\"wsite-content-title\">Aerobik Egzersiz \u00d6nerileri<\/h2>\n<div>\n<div id=\"999224314456955184\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h4>Kademeli Olarak Ba\u015flay\u0131n<\/h4>\n<\/div>\n<\/div>\n<div class=\"paragraph\">\u200bDi\u011fer antrenmanlarda oldu\u011fu gibi, aerobik egzersize e\u011fitimin ilk a\u015famalar\u0131nda \u00f6zellikle de a\u015f\u0131r\u0131 kilolu veya antrenmans\u0131z olanlar i\u00e7in yava\u015f tempoda ba\u015flanmal\u0131d\u0131r. Y\u00fcr\u00fcy\u00fc\u015f, yeni ba\u015flayanlar i\u00e7in m\u00fckemmel bir ba\u015flang\u0131\u00e7 egzersizi olur. Di\u011fer metotlardan daha az emek ister ve kas ve kemik \u00fczerine daha az y\u00fck bindirir.\n<p>\u00a0<\/p>\n<p>K\u0131sa s\u00fcrede a\u015f\u0131r\u0131 yo\u011fun \u00e7al\u0131\u015fma yapmak, sakatlanmalara veya t\u00fckenmeye neden olabilir. Antrenmanlara kaslar\u0131 \u0131s\u0131tarak ve eklemleri ya\u011flayarak ba\u015flamak \u00e7ok \u00f6nemlidir. \u00d6zellikle y\u00fcksek tempoda \u00e7al\u0131\u015f\u0131lacaksa, yo\u011funluk kademeli olarak art\u0131r\u0131lmal\u0131d\u0131r.\u00a0\u00a0<\/p>\n<\/div>\n<div>\n<div id=\"954863177874332648\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h4>Hedeflenen Kalp At\u0131\u015f H\u0131z\u0131 Aral\u0131\u011f\u0131nda \u00c7al\u0131\u015f\u0131n<\/h4>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">&#8221;Ya\u011f yakma aral\u0131\u011f\u0131&#8221; kavram\u0131 g\u00f6zden d\u00fc\u015fm\u00fc\u015f olsa da, v\u00fccudun tam kapasite \u00e7al\u0131\u015ft\u0131\u011f\u0131ndan emin olmak i\u00e7in belirli bir kalp at\u0131\u015f h\u0131z\u0131 aral\u0131\u011f\u0131nda kalmak hala \u00f6nemlidir. Daha \u00f6nce verilen form\u00fcl kullan\u0131larak, hedef kalp at\u0131\u015f h\u0131z\u0131n\u0131n alt ve \u00fcst limitlerine karar verilip, antrenman bu de\u011ferlere g\u00f6re ayarlan\u0131r.\n<p>\u00a0<\/p>\n<p>Daha fazla fayda sa\u011flamak i\u00e7in, \u00fcst limite yak\u0131n \u00e7al\u0131\u015f\u0131n. Aral\u0131\u011f\u0131n \u00fcst s\u0131n\u0131r\u0131n\u0131 a\u015farsan\u0131z sakatlanma riski ile kar\u015f\u0131la\u015fabilirken, alt s\u0131n\u0131r\u0131n\u0131n alt\u0131na d\u00fc\u015ferseniz etkisi \u00e7ok az olur.<\/p>\n<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none\" style=\"padding-top: 0px; padding-bottom: 25px; margin-left: 0px; margin-right: 0px; text-align: left;\"><a href=\"https:\/\/www.gucluyasa.com\/ar\/uploads\/7\/3\/3\/2\/73320461\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-7-mq_3_orig.jpg\/\" data-lightbox=\"gal[53]\" rel=\"lightbox\"><br \/><img style=\"width: 694; max-width: 100%;\" src=\"http:\/\/gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-7-mq_3.jpg\" alt=\"Hangi Kardiyo Metodu En H\u0131zl\u0131 Ya\u011f Yakt\u0131r\u0131r?\" \/><\/a>\n<div style=\"display: block; font-size: 90%;\">K\u0131sa s\u00fcrede a\u015f\u0131r\u0131 yo\u011fun \u00e7al\u0131\u015fma yapmak, sakatlanmalara veya t\u00fckenmi\u015fli\u011fe neden olabilir.<\/div>\n<\/div>\n<\/div>\n<div>\n<div id=\"609004806643667372\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h4>A\u015f\u0131r\u0131ya Ka\u00e7may\u0131n<\/h4>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Kardiyo her zaman g\u00fcvenle yap\u0131lmal\u0131d\u0131r. A\u015f\u0131r\u0131 \u00e7al\u0131\u015fmak, ba\u015farmaya \u00e7al\u0131\u015f\u0131lan\u0131n tersine bir etki yaratabilir. Seans\u0131n s\u00fcresi 45-60 dakikay\u0131 a\u015fmad\u0131\u011f\u0131 s\u00fcrece (bu s\u00fcrenin tamamen sa\u011fl\u0131kl\u0131 insanlar i\u00e7in uygun oldu\u011fu kabul edilir) ya\u011f yakma ve sa\u011fl\u0131\u011fa olan di\u011fer faydalar ortaya \u00e7\u0131kar.\n<p>\u00a0<\/p>\n<p>S\u0131n\u0131r\u0131 a\u015fmak, tekrarlayan sakatl\u0131klara (egzersiz t\u00fcr\u00fcne ba\u011fl\u0131 olarak) ve kas kayb\u0131na yol a\u00e7abilir. Kas kayb\u0131 metabolizman\u0131n yava\u015flamas\u0131yla ve ya\u011f kayb\u0131n\u0131n engellenmesiyle sonu\u00e7lan\u0131r. A\u011f\u0131rl\u0131k kald\u0131rma program\u0131 e\u015fli\u011finde yap\u0131lan kardiyo, a\u015f\u0131r\u0131ya ka\u00e7mamak i\u00e7in dikkatle izlenmelidir. Fit olmak i\u00e7in ideali aerobik egzersizleri ve a\u011f\u0131rl\u0131k kald\u0131rma antrenmanlar\u0131n\u0131 beraber yapmakt\u0131r.<\/p>\n<\/div>\n<div>\n<div id=\"108298367397107016\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h4>Bir Etki Yaratmak \u0130\u00e7in Yeterince Yap\u0131n (Yo\u011funluk, S\u00fcre ve S\u0131kl\u0131k A\u00e7\u0131s\u0131ndan)<\/h4>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Bir aerobik antrenman program\u0131ndan en iyi \u015fekilde yararlanmak i\u00e7in, yo\u011funluk, s\u00fcre ve s\u0131kl\u0131k titizlikle planlanmal\u0131d\u0131r. B\u00f6ylece yeterli etki sa\u011flanabilir. Bu de\u011ferler ki\u015finin \u00f6zel hedeflerine veya hangi seviyede oldu\u011funa ba\u011fl\u0131 olarak de\u011fi\u015fkenlik g\u00f6sterebilir.\n<p>\u00a0<\/p>\n<p>\u00d6rnek olarak genel bir aerobik antrenman program\u0131 (orta derecede antrenmanl\u0131 bir kursiyer i\u00e7in) bisiklet \u00e7evirme yo\u011funlu\u011fu MKAH&#8217;nin y\u00fczde 70-85&#8217;i, s\u00fcresi 45-60 dakika ve s\u0131kl\u0131\u011f\u0131 haftada 4 g\u00fcn olmal\u0131d\u0131r. Daha az antrenmanl\u0131 biri i\u00e7in daha az\u0131 yeterlidir.<\/p>\n<\/div>\n<div>\n<div id=\"350727038219704079\" class=\"wcustomhtml\" style=\"width: 100%; overflow-y: hidden;\" align=\"left\">\n<h4>Antrenman \u00d6ncesinde, Esnas\u0131nda ve Sonras\u0131nda Su \u0130\u00e7in<\/h4>\n<\/div>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">Aerobik antrenman yap\u0131l\u0131rken, artan v\u00fccut \u0131s\u0131s\u0131 ve ter yoluyla b\u00fcy\u00fck bir miktarda s\u0131v\u0131 kayb\u0131 ger\u00e7ekle\u015fir. Egzersiz \u00f6ncesinde, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda su i\u00e7mek \u00e7ok \u00f6nemlidir. Yeteri kadar su i\u00e7meden aerobik \u00e7al\u0131\u015fma yapmak (\u00f6zellikle s\u0131cak havada) v\u00fccudun su kayb\u0131na ve performans d\u00fc\u015f\u00fckl\u00fc\u011f\u00fcne sebep olur. Onun i\u00e7in hi\u00e7 susuz kalmay\u0131n.<\/div>\n<h2 class=\"wsite-content-title\">Sonu\u00e7<\/h2>\n<div>\u00a0<\/div>\n<div class=\"paragraph\" style=\"text-align: left;\">V\u00fccudu g\u00fczel bir forma kavu\u015fturmak i\u00e7in bir miktar aerobik \u00e7al\u0131\u015fman\u0131n gerekti\u011fi genel bir kan\u0131d\u0131r. Ancak yap\u0131lacak \u00e7al\u0131\u015fman\u0131n t\u00fcr\u00fc ve kullan\u0131lan y\u00f6ntem ki\u015fiden ki\u015fiye g\u00f6re de\u011fi\u015fir. Se\u00e7ilen egzersizin ki\u015finin gereksinimlerini kar\u015f\u0131lamas\u0131, e\u011flenceli, etkili ve istikrarl\u0131 olmas\u0131 \u00fcst\u00fcn ba\u015far\u0131 elde etmek i\u00e7in \u00e7ok \u00f6nemlidir.\n<p>\u00a0<\/p>\n<p>Umar\u0131m bu makale aerobik \u00e7al\u0131\u015fman\u0131n sundu\u011fu yararlar\u0131 ve uygun y\u00f6ntemleri ak\u0131llarda netle\u015ftirmi\u015ftir ve fit olma hedeflerinize ula\u015fman\u0131z konusunda size bir \u0131\u015f\u0131k tutmu\u015ftur.<\/p>\n<\/div>\n<div class=\"paragraph\" style=\"text-align: center;\">\u200bDaha fazla bilgi i\u00e7in di\u011fer makalelerimize g\u00f6z atmay\u0131 ve sitemize<strong> <a href=\"\/ar\/iletisim.html\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #33b1ef;\">\u00fcye olmay\u0131<\/span><\/a> <\/strong>unutmay\u0131n!<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2>Bu Makaleyi Payla\u015f<\/h2>\n\n\n\n<div class=\"shareaholic-canvas\" data-app=\"share_buttons\" data-app-id=\"25251480\"><\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>","protected":false},"excerpt":{"rendered":"<p>\u200bAerobik (oksijen i\u00e7eren) egzersiz s\u00f6z konusu oldu\u011funda, en iyi metotlar hangileridir ve yararlar\u0131 nelerdir? Burada konuyu ayr\u0131nt\u0131l\u0131 olarak ele alaca\u011f\u0131m. Aerobik egzersiz \u00f6rneklerini, ve izlenecek kurallar\u0131 verece\u011fim. \u015eimdi, aerobik hakk\u0131nda her \u015feyi \u00f6\u011frenme zaman\u0131! \u00a0 \u0130nat\u00e7\u0131 v\u00fccut ya\u011flar\u0131ndan kurtulmak ve m\u00fcmk\u00fcn olan en iyi forma kavu\u015fmak, bir miktar aerobik egzersiz yapmay\u0131 gerektirebilir. Bilinen aerobik metot [&hellip;]<\/p>","protected":false},"author":1,"featured_media":677,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"qubely_global_settings":"","qubely_interactions":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[12,7],"tags":[125,127,97,129,67,66,131,61,128,126,130],"aioseo_notices":[],"qubely_featured_image_url":{"full":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"portraits":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",481,320,false],"thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-150x150.jpg",150,150,true],"medium":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-300x200.jpg",300,200,true],"medium_large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"large":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"1536x1536":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"2048x2048":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"trp-custom-language-flag":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",16,12,false],"public_opinion_plugin_featgal_small_thumb":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-100x100.jpg",100,100,true],"qubely_landscape":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"qubely_portrait":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",481,320,false],"qubely_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",140,93,false],"post-thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"public_opinion_item_hero_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"public_opinion_item_media":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-550x444.jpg",550,444,true],"public_opinion_item_media_sm":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-550x311.jpg",550,311,true],"public_opinion_fullwidth":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",694,462,false],"public_opinion_item_sidebar":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-300x170.jpg",300,170,true],"woocommerce_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-600x399.jpg",600,399,true],"woocommerce_gallery_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-100x100.jpg",100,100,true],"shop_catalog":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-300x300.jpg",300,300,true],"shop_single":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig.jpg",600,399,false],"shop_thumbnail":["https:\/\/www.gucluyasa.com\/wp-content\/uploads\/2019\/09\/hangi-kardiyo-metodu-en-hizli-yag-yaktirir-grafikler-0-hq_5_orig-100x100.jpg",100,100,true]},"qubely_author":{"display_name":"G\u00fc\u00e7l\u00f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