{"id":118267,"date":"2021-08-21T17:02:54","date_gmt":"2021-08-21T14:02:54","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=118267"},"modified":"2025-01-12T22:16:35","modified_gmt":"2025-01-12T19:16:35","slug":"kosmak-kac-kalori-yakar-zayiflatir-mi-1-km-ve-10-km-kosmak-kac-kalori","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/kosmak-kac-kalori-yakar-zayiflatir-mi-1-km-ve-10-km-kosmak-kac-kalori\/","title":{"rendered":"Ko\u015fu zay\u0131flat\u0131r m\u0131? Kilometrelere g\u00f6re kalori yak\u0131m\u0131"},"content":{"rendered":"

Ko\u015fu olduk\u00e7a kalori yakt\u0131ran ama zorlu olmas\u0131 sebebiyle kilo vermek isteyenlerin s\u0131kl\u0131kla tercih etti\u011fi bir egzersiz t\u00fcr\u00fcd\u00fcr. Zaman zaman herkesin ba\u015flamaya niyetlendi\u011fi ko\u015fu \u00f6zellikle bahar ve yaz aylar\u0131nda d\u0131\u015farda yap\u0131lmas\u0131 uygun ve kolayd\u0131r. Bu yaz\u0131m\u0131zda ko\u015fu yapman\u0131n zay\u0131flamaya etkisinden ve ne kadar kalori yakt\u0131\u011f\u0131ndan bahsedece\u011fiz.<\/p>\n

KO\u015eU KA\u00c7 KALOR\u0130 YAKTIRIR?<\/h3>\n

Ko\u015fman\u0131n kalori yakmas\u0131 ka\u00e7 kilo oldu\u011funa g\u00f6re de\u011fi\u015fir. Ancak 1 saat ko\u015fmak ortalama 500-800 aras\u0131 kalori yakt\u0131r\u0131r. 1 saat tempolu ko\u015fmak ise 800 kalori yakman\u0131z\u0131 sa\u011flar.<\/p>\n

1 km ko\u015fmak: 60 kalori
\n2 km ko\u015fmak: 120 kalori
\n3 km ko\u015fmak: 180 kalori
\n4 km ko\u015fmak: 240 kalori
\n5 km ko\u015fmak: 300 kalori
\n6 km ko\u015fmak: 360 kalori
\n7 km ko\u015fmak: 420 kalori
\n8 km ko\u015fmak: 480 kalori
\n9 km ko\u015fma: 540 kalori
\n10 km ko\u015fma: 600 kalori yakacakt\u0131r.<\/p>\n

Diyetisyen Tuba Yaprak bu hususta \u015fu bilgileri vermektedir;<\/strong><\/p>\n

\u201cKo\u015fu yapmak herkes i\u00e7in e\u015fit oranda kalori yakmaya yard\u0131mc\u0131 olur demek yanl\u0131\u015ft\u0131r. Ko\u015fu yaparak verece\u011finiz kalori kilo ve ko\u015fma h\u0131z\u0131n\u0131za g\u00f6re de\u011fi\u015fmektedir. \u00d6rne\u011fin 60 kilo bir yeti\u015fkin 30 dakikal\u0131k ko\u015fu yaparak 240 kalori, 70 kilo bir yeti\u015fkin 30 dakikal\u0131k ko\u015fu yaparak 270 kalori, 80 kilo bir yeti\u015fkin 30 dakikal\u0131k ko\u015fu yaparak 320 kalori yakacakt\u0131r. Bu hesaptan yola \u00e7\u0131k\u0131ld\u0131\u011f\u0131nda g\u00fcnde 1 saat ko\u015fmak bir haftada 1-2 kilo vermeye yard\u0131mc\u0131 olacakt\u0131r. Fakat ko\u015fuya ba\u015flarken aceleci olunmamal\u0131d\u0131r. Ki\u015fi \u00f6ncelikle 15 dakikal\u0131k ko\u015fularla ba\u015flayarak bu s\u00fcreyi 1 saate kadar zaman i\u00e7erisinde \u00e7\u0131kartmal\u0131d\u0131r. Bu sayede v\u00fccut zaten al\u0131\u015fkanl\u0131k kazanaca\u011f\u0131 i\u00e7in \u00e7ok zorlanmayacak ve hamlanmayacakt\u0131r. Ko\u015fu yaparak h\u0131zl\u0131 zay\u0131flayabilir ve daha fit ve sa\u011fl\u0131kl\u0131 bir v\u00fccuda kavu\u015fabilirsiniz.\u201d<\/p>\n

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\n

KO\u015eU K\u0130LO VERD\u0130R\u0130R M\u0130?<\/h3>\n

Ko\u015fu yapmak \u015f\u00fcphesiz ki al\u0131nan kalori miktar\u0131na da dikkat etmek ko\u015fuluyla kilo vermenizi sa\u011flar. Ortalama olarak 1 saat ko\u015fmak 500 ila 850 kalori yakmaya yard\u0131mc\u0131d\u0131r fakat bu yine de ki\u015finin ko\u015fu h\u0131z\u0131 ve v\u00fccut metabolizmas\u0131na g\u00f6re de de\u011fi\u015fiklik g\u00f6stermektedir. Ko\u015fmak \u00e7ok etkili bir egzersiz \u00e7e\u015fidi oldu\u011fu i\u00e7in d\u00fczenli \u015fekilde ko\u015farak ve diyetinize sad\u0131k kalarak k\u0131sa s\u00fcrede zay\u0131flayabilirsiniz.<\/p>\n

Diyetisyen Tuba Yaprak bu hususta \u015fu bilgileri vermektedir:<\/strong><\/p>\n

\u201cDi\u011fer spor \u00e7e\u015fitlerine k\u0131yasla ko\u015fmak \u00e7ok daha fazla kalori yakmaya yard\u0131mc\u0131d\u0131r. Bu y\u00fczden kilo vermek isteyen ya da formonu korumak isteyen ki\u015filer ko\u015fu yapabilirler. Fakat kilo vermenin tek ba\u015f\u0131na kilo vermeyi sa\u011flamad\u0131\u011f\u0131 bilinmelidir. Bunun yan\u0131nda d\u00fczenli beslenme ve egzersiz yapmaya \u00f6zen g\u00f6stermelisiniz. \u00c7\u00fcnk\u00fc tek ba\u015f\u0131na ko\u015fu yaparak \u00e7ok fazla kilolar veremez, kilo ve v\u00fccut kitle endeksine g\u00f6re ortalama 5-10 kilo verirsiniz. Ayr\u0131ca unutulmamal\u0131d\u0131r ki beslenmeye ve egzersiz yapmaya dikkat etmeden yaln\u0131zca ko\u015fmak kilo verirken sarkmalara da sebep olmaktad\u0131r. Bu y\u00fczden ko\u015fu ile birlikte yapaca\u011f\u0131n\u0131z a\u011f\u0131rl\u0131k antrenmanlar\u0131 sayesinde kilo verilmese bile v\u00fccudunuz s\u0131k\u0131la\u015f\u0131r.\u201d<\/p>\n

\"\"<\/p>\n

\n

KO\u015eU MU YOKSA Y\u00dcR\u00dcME M\u0130 DAHA \u00c7OK YA\u011e YAKTIRIR?<\/h3>\n

Y\u00fcr\u00fcmek v\u00fccuttaki ya\u011f\u0131 yakan en iyi egzersiz t\u00fcr\u00fcd\u00fcr. \u00c7\u00fcnk\u00fc y\u00fcr\u00fcrken kalp at\u0131\u015f\u0131 hafif y\u00fckselir ve bu da v\u00fccuttaki ya\u011f\u0131 yakmak i\u00e7in yetrlidir. Ayr\u0131ca y\u00fcr\u00fcmek eklemleri de zorlamad\u0131\u011f\u0131 i\u00e7in sa\u011fl\u0131kl\u0131d\u0131r. \u0130lk bak\u0131ld\u0131\u011f\u0131nda y\u00fcr\u00fcmeye oranla ko\u015fmak daha \u00e7ok kalori yakt\u0131r\u0131r gibi gelse de bu yanl\u0131\u015f bir d\u00fc\u015f\u00fcncedir.\u00a0 Y\u00fcr\u00fcmek daha fazla ya\u011f yakt\u0131ran bir egzersizdir.<\/p>\n

D\u00dcZENL\u0130 KO\u015eU NASIL YAPILIR?<\/h3>\n

Ko\u015fu yaparak kilo vermek isteyen ki\u015filer d\u00fczenli ve uzun s\u00fcreli ko\u015fular yapmal\u0131d\u0131r. \u015eunu unutmamal\u0131s\u0131n\u0131z ki yapaca\u011f\u0131n\u0131z 10 dakia ko\u015fu sizi zay\u0131flatmaz. Bu y\u00fczden mutlaka kilo vermek i\u00e7in g\u00fcnde en az 1 saat ko\u015fu yapmal\u0131 ve bunun 10 dakikas\u0131 hafif tempolu, 40 dakikas\u0131 normal tempolu ve son 10 dakikas\u0131 ise maksimum tempodaki ko\u015fu \u015feklinde olmal\u0131d\u0131r. Bu \u015fekilde takip edece\u011finiz d\u00fczenli ko\u015fu sayesinde h\u0131zl\u0131 \u015fekilde kilo verebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ko\u015fu olduk\u00e7a kalori yakt\u0131ran ama zorlu olmas\u0131 sebebiyle kilo vermek isteyenlerin s\u0131kl\u0131kla tercih etti\u011fi bir egzersiz t\u00fcr\u00fcd\u00fcr. Zaman zaman herkesin ba\u015flamaya niyetlendi\u011fi ko\u015fu \u00f6zellikle bahar ve yaz aylar\u0131nda d\u0131\u015farda yap\u0131lmas\u0131 uygun ve kolayd\u0131r. Bu yaz\u0131m\u0131zda ko\u015fu yapman\u0131n zay\u0131flamaya etkisinden ve ne kadar kalori yakt\u0131\u011f\u0131ndan bahsedece\u011fiz.<\/p>\n","protected":false},"author":30,"featured_media":120671,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[7911,7908,7910,7909],"class_list":["post-118267","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-duzenli-kosu","tag-kosu-kalori","tag-yag-yakimi","tag-yurumek"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/118267"}],"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=118267"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/118267\/revisions"}],"predecessor-version":[{"id":120683,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/118267\/revisions\/120683"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/120671"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=118267"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=118267"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=118267"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}