{"id":114892,"date":"2016-06-11T07:34:52","date_gmt":"2016-06-11T04:34:52","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=114892"},"modified":"2025-01-02T22:39:32","modified_gmt":"2025-01-02T19:39:32","slug":"ayakta-durmak-kac-kalori-yakar-kac-kilo-verdirir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/ayakta-durmak-kac-kalori-yakar-kac-kilo-verdirir\/","title":{"rendered":"Ayakta durarak kilo verilir mi? Ayakta durarak ka\u00e7 kalori yak\u0131l\u0131r?"},"content":{"rendered":"<p>Ayakta durmak, sandalyede oturmaktan daha fazla kalori yakt\u0131rd\u0131\u011f\u0131ndan &#8220;Amerikan Egzersiz Konseyi &#8221;\u00a0 g\u00fcnl\u00fck kalori harcama miktar\u0131n\u0131 art\u0131rmak i\u00e7in, oturmak yerine ayakta durmay\u0131 tavsiye ediyor.<\/p>\n<h3>AYAKTA DURMAK KA\u00c7 KALOR\u0130 YAKAR?<\/h3>\n<p>Sakince, pek k\u0131p\u0131rdamadan ayakta duran 75 kiloluk bir ki\u015fi saatte 114, 7 saatte ise 912 kalori yakar.<\/p>\n<p>Ayakta dururken fiziksel olarak faal halde olan ki\u015filer, yaln\u0131zca ayakta duranlardan daha \u00e7ok kalori harcar. Mesela 75 kilo, ayakta durarken masa i\u015fi yapan biri, yaln\u0131zca ayakta durandan 33 kalori daha fazla yak\u0131p, saatte 147, 8 saatte 1.176 kalori harcam\u0131\u015f olur.<\/p>\n<p>Oturmak yerine ayakta durmak, kilonuza ba\u011fl\u0131 olarak saatte 20 ila 50 kalori daha fazla yakman\u0131z\u0131 sa\u011flar. Bu oran \u00e7ok g\u00f6z\u00fckmese de, 2000 kalori ihtiyac\u0131 olan bir ki\u015fi g\u00fcnde 4 saat oturmak yerine ayakta durarak ekstradan 80-200 aras\u0131 kalori yakm\u0131\u015f olur. B\u00f6ylece 1 y\u0131lda 4-10 kilo aras\u0131 kilo verilir.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-116057\" src=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/UN-20-1-300x169.jpg\" alt=\"\" width=\"1208\" height=\"680\" title=\"\" srcset=\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/UN-20-1-300x169.jpg 300w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/UN-20-1-1024x576.jpg 1024w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/UN-20-1-768x432.jpg 768w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/UN-20-1-1536x864.jpg 1536w, https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/UN-20-1.jpg 1920w\" sizes=\"(max-width: 1208px) 100vw, 1208px\" \/><\/p>\n<p>65 kilo olan bir kad\u0131n, 1 saat pek k\u0131p\u0131rdamadan oturarak saatte 78 kalori yakar, 8 saatte ise 624 kalori eder. Ki bu 8 saatlik kalori yak\u0131m\u0131, \u00f6\u011fle yeme\u011finde al\u0131nan kaloriden bile daha azd\u0131r. Ayr\u0131ca hareketsiz ya\u015fam tarz\u0131, obezite ile birlikte \u00e7e\u015fitli sa\u011fl\u0131k sorunlar\u0131na da neden olabilir. 65 kilo bir kad\u0131n 1 saat ayakta durdu\u011funda ise 99 kalori harcar, 8 saatte ise 792 kaloriye tekab\u00fcl eder. Kilonuz art\u0131k\u00e7a yakaca\u011f\u0131n\u0131z kaloride artar, kilonuz azald\u0131k\u00e7a yakt\u0131\u011f\u0131n\u0131z kaloride azal\u0131r.<\/p>\n<p>Beslenme Uzman\u0131 ve Diyetisyen Berrin Yi\u011fit ayakta durman\u0131n zay\u0131flamaya etkileri hakk\u0131nda bize \u015fu bilgileri veriyor; (Ayakta durmak, oturmaktan 3 kat daha fazla kalori yakman\u0131z\u0131 sa\u011flar. Dahas\u0131 aktivite sayesinde bedeninizdeki kan ak\u0131\u015f\u0131, beyne gerekli olan seratoninin artmas\u0131n\u0131 sa\u011fl\u0131yor daha k\u0131vrak d\u00fc\u015f\u00fcnebilir, bitkinlik ve s\u0131k\u0131nt\u0131dan uzak ya\u015fayabilirsiniz. Her yar\u0131m saatte bir aya\u011fa kalk\u0131n. Ara verdi\u011finizde etrafta dola\u015farak daha \u00e7ok zaman ge\u00e7irin ve daha \u00e7ok hareket etmeye gayret edin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ayakta durmak, sandalyede oturmaktan daha fazla kalori yakt\u0131rd\u0131\u011f\u0131ndan &#8220;Amerikan Egzersiz Konseyi &#8221;\u00a0 g\u00fcnl\u00fck kalori harcama miktar\u0131n\u0131 art\u0131rmak i\u00e7in, oturmak yerine ayakta durmay\u0131 tavsiye ediyor. Sakince, pek k\u0131p\u0131rdamadan ayakta duran 75 kiloluk bir ki\u015fi saatte 114, 7 saatte ise 912 kalori yakar.<\/p>\n","protected":false},"author":30,"featured_media":116058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123,1991],"tags":[31961,1412,31962,181,19735],"class_list":["post-114892","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","category-saglik","tag-ayakta-durmak","tag-egzersiz","tag-kalori-yakma","tag-kilo-verme","tag-saglikli-yasam"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/114892"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=114892"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/114892\/revisions"}],"predecessor-version":[{"id":116059,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/114892\/revisions\/116059"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/116058"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=114892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=114892"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=114892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}