{"id":713,"date":"2019-05-15T14:42:46","date_gmt":"2019-05-15T14:42:46","guid":{"rendered":"http:\/\/www.skechers.com.tr\/blog\/?p=713"},"modified":"2025-08-07T14:17:49","modified_gmt":"2025-08-07T14:17:49","slug":"kilo-vermek-icin-nasil-yuruyus-yapmaliyiz","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/kilo-vermek-icin-nasil-yuruyus-yapmaliyiz\/","title":{"rendered":"Kilo Vermek \u0130\u00e7in Nas\u0131l Y\u00fcr\u00fcy\u00fc\u015f Yapmal\u0131y\u0131z?"},"content":{"rendered":"

G\u00fcn\u00fcm\u00fczde sa\u011fl\u0131kl\u0131 ya\u015fam<\/strong> trendlerinin her g\u00fcn \u00f6nem kazand\u0131\u011f\u0131 g\u00f6zle g\u00f6r\u00fcl\u00fcr bir ger\u00e7ek. Bu durumun fark\u0131na varan insanlar da kilo vererek daha sa\u011fl\u0131kl\u0131 ve fit bir hayat s\u00fcrmeye ba\u015flamak istiyorlar. S\u00f6z konusu kilo vermek oldu\u011funda akla gelen ilk sporlardan biri de \u015f\u00fcphesiz ki; y\u00fcr\u00fcy\u00fc\u015f\u2026 \u00c7\u00fcnk\u00fc y\u00fcr\u00fcy\u00fc\u015f hem olduk\u00e7a masrafs\u0131z hem de ger\u00e7ekten zay\u0131flama a\u00e7\u0131s\u0131ndan olduk\u00e7a i\u015flevsel. Bug\u00fcn bu yaz\u0131m\u0131zda kilo vermek isteyen ki\u015filerin nas\u0131l y\u00fcr\u00fcy\u00fc\u015f yapmalar\u0131 gerekti\u011fine de\u011finece\u011fiz.<\/p>\n

<\/a><\/center><\/p>\n

Zay\u0131flamak \u0130\u00e7in Y\u00fcr\u00fcy\u00fc\u015f Nas\u0131l Yap\u0131lmal\u0131d\u0131r?<\/h2>\n

Zay\u0131flamaya karar verdiyseniz geriye kalan en \u00f6nemli 2 \u015fey; beslenme program\u0131n\u0131z\u0131<\/strong> d\u00fczenlemek ve hayat\u0131n\u0131za dahil edece\u011finiz egzersizi belirlemek olacakt\u0131r. E\u011fer ki yapaca\u011f\u0131n\u0131z spor \u00e7e\u015fidine dair verdi\u011finiz karar y\u00fcr\u00fcy\u00fc\u015fse; nas\u0131l y\u00fcr\u00fcyerek kilo verebilece\u011finizi yaz\u0131m\u0131z\u0131n bu k\u0131sm\u0131nda bulabilirsiniz. Kilo vermek i\u00e7in yap\u0131lan y\u00fcr\u00fcy\u00fc\u015flerin yararl\u0131 olmas\u0131 i\u00e7in gerekenler;<\/p>\n

-Y\u00fcr\u00fcy\u00fc\u015f g\u00fcn\u00fcn do\u011fru zaman\u0131nda yap\u0131lmal\u0131d\u0131r.<\/p>\n

-Y\u00fcr\u00fcy\u00fc\u015f \u00e7ok k\u0131sa s\u00fcrmemelidir.<\/p>\n

-Y\u00fcr\u00fcy\u00fc\u015f mutlaka diyetle desteklenmelidir.<\/p>\n

-Y\u00fcr\u00fcy\u00fc\u015f haftada birka\u00e7 kez yap\u0131lmal\u0131d\u0131r.<\/p>\n

– Y\u00fcr\u00fcy\u00fc\u015f ideal bir tempoda olmal\u0131d\u0131r.<\/p>\n

-Y\u00fcr\u00fcy\u00fc\u015f do\u011fru k\u0131yafet ve ayakkab\u0131yla yap\u0131lmal\u0131d\u0131r.<\/p>\n

Yaz\u0131m\u0131z\u0131n kalan\u0131nda size yukar\u0131da sayd\u0131\u011f\u0131m\u0131z maddeleri tek tek a\u00e7\u0131klayaca\u011f\u0131z.<\/p>\n

Zay\u0131flamak \u0130\u00e7in Y\u00fcr\u00fcy\u00fc\u015f Hangi Saatlerde Yap\u0131lmal\u0131d\u0131r?<\/h3>\n

Y\u00fcr\u00fcy\u00fc\u015f\u00fcn g\u00fcn\u00fcn hangi zaman diliminde yap\u0131lmas\u0131 gerekti\u011fi bu sporu yaparak zay\u0131flamak isteyen herkesin merak etti\u011fi konulardand\u0131r. Uzmanlar bu konuda her b\u00fcnye farkl\u0131l\u0131k g\u00f6sterece\u011fi i\u00e7in net bir a\u00e7\u0131klama yapmay\u0131 tercih etmeseler de; sabah saatinde yap\u0131lan y\u00fcr\u00fcy\u00fc\u015f\u00fcn zay\u0131flamak a\u00e7\u0131s\u0131ndan daha yararl\u0131 oldu\u011fu s\u00f6ylenenlerden \u00e7\u0131kan ortak bir kan\u0131d\u0131r. Sabah y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcn zay\u0131flama a\u00e7\u0131s\u0131ndan daha faydal\u0131 olmas\u0131n\u0131n nedenleri;<\/p>\n

-Sabahlar\u0131 hava hen\u00fcz kirlenmemi\u015ftir. Bu da soludu\u011funuz havan\u0131n bol miktarda oksijen i\u00e7ermesini sa\u011flayan etmenlerdendir. Fazla oksijen demek daha d\u00fczenli ya\u011f yak\u0131m\u0131 demektir. Bu nedenle sabahlar\u0131 hen\u00fcz havan\u0131n kirlenmedi\u011fi zamanlarda y\u00fcr\u00fcy\u00fc\u015f yaparak v\u00fccudunuzun daha \u00e7ok ya\u011f yakmas\u0131n\u0131 sa\u011flayabilirsiniz. Bu da zay\u0131flaman\u0131z\u0131 beraberinde getirecek bir etmen olacakt\u0131r.<\/p>\n

-Sabah yap\u0131lan y\u00fcr\u00fcy\u00fc\u015f metabolizman\u0131n h\u0131zlanmas\u0131 ve g\u00fcn boyu da daha aktif olmas\u0131 i\u00e7in olduk\u00e7a i\u015flevseldir. Ayn\u0131 zamanda aktif metabolizma beraberinde daha \u00e7ok ya\u011f yak\u0131m\u0131 getirecektir. Yani sabah y\u00fcr\u00fcy\u00fc\u015f yaparak daha kolay kilo verebilirsiniz.<\/p>\n

-Sabah spor yapan insan g\u00fcnl\u00fck sporunu g\u00fcn\u00fcn daha ilk saatlerinde yapt\u0131\u011f\u0131 i\u00e7in g\u00fcn\u00fc mutlu ge\u00e7irecektir. Bu da daha \u00e7ok mutluluk hormonu sal\u0131n\u0131m\u0131n\u0131 beraberinde getirecek bir detay olacakt\u0131r. Fazla miktarda mutluluk hormonu bireyin \u00e7abuk ac\u0131kmas\u0131n\u0131 engelleyecek bir unsurdur. Bu da sabah y\u00fcr\u00fcy\u00fc\u015f\u00fcn\u00fcn nas\u0131l kilo verdirdi\u011fini g\u00f6zler \u00f6n\u00fcne seren bir di\u011fer etmendir.<\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f S\u00fcresi Ne Kadar Olmal\u0131?<\/h3>\n

Uzmanlar\u0131n y\u00fcr\u00fcy\u00fc\u015f yapanlar i\u00e7in \u00f6nerdikleri s\u00fcre minimum 30 dakikad\u0131r. \u00c7\u00fcnk\u00fc 30 dakikadan az s\u00fcren y\u00fcr\u00fcy\u00fc\u015fler v\u00fccudun ya\u011f yak\u0131m\u0131na ge\u00e7mesi a\u00e7\u0131s\u0131ndan yetersiz kal\u0131rlar. Bu nedenle ya\u011f yak\u0131m\u0131 i\u00e7in yapaca\u011f\u0131n\u0131z y\u00fcr\u00fcy\u00fc\u015f\u00fcn miktar\u0131 en az 30 dakika olmal\u0131d\u0131r. Ba\u015flang\u0131\u00e7ta y\u00fcr\u00fcy\u00fc\u015f yapmaya 30 dakika ile ba\u015flayarak zamanla bu s\u00fcreyi uzatabilirsiniz.<\/p>\n

Haftada Ka\u00e7 Kez Y\u00fcr\u00fcy\u00fc\u015f Yap\u0131lmal\u0131?<\/h3>\n

Uzmanlar d\u00fczenli kilo kayb\u0131 ya\u015famak isteyenlere haftada minimum 3 g\u00fcn y\u00fcr\u00fcy\u00fc\u015f yapmalar\u0131n\u0131 \u00f6\u011f\u00fctlemektedir. As\u0131l tavsiye edilen haftada 5 g\u00fcn y\u00fcr\u00fcy\u00fc\u015f yapmak olsa da; uzmanlar 5 g\u00fcn boyunca y\u00fcr\u00fcy\u00fc\u015f yapamayacak yo\u011funluktaki ki\u015filer i\u00e7in alt s\u0131n\u0131r\u0131 3 g\u00fcn olarak belirtmi\u015flerdir.<\/p>\n

\u0130deal Y\u00fcr\u00fcy\u00fc\u015f Temposu<\/h3>\n

Zay\u0131flamak isteyen insanlar\u0131n kafas\u0131ndaki soru i\u015faretlerini gidermek i\u00e7in a\u00e7\u0131klamalar yapan uzmanlar; ideal y\u00fcr\u00fcy\u00fc\u015f temposuyla ilgili olarak da y\u00fcr\u00fcy\u00fc\u015f\u00fcn bir hedefe yeti\u015filmek isteniyormu\u015f\u00e7as\u0131na h\u0131zl\u0131 bir \u015fekilde yap\u0131lmas\u0131n\u0131n zay\u0131flamak a\u00e7\u0131s\u0131ndan olduk\u00e7a i\u015flevsel olaca\u011f\u0131na de\u011finmi\u015flerdir. K\u0131sacas\u0131 e\u011fer zay\u0131flamak i\u00e7in y\u00fcr\u00fcy\u00fc\u015f yapacaksan\u0131z; olabildi\u011fince h\u0131zl\u0131 hareket ederek birim zamanda daha \u00e7ok kalori yakmay\u0131 hedeflemelisiniz.<\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f K\u0131yafeti Nas\u0131l Olmal\u0131?<\/h3>\n

Y\u00fcr\u00fcy\u00fc\u015f k\u0131yafeti se\u00e7erken dikkat etmeniz gereken \u015feylerden ilki; k\u0131yafetinizin olduk\u00e7a rahat olmas\u0131d\u0131r. \u00c7\u00fcnk\u00fc i\u00e7inde rahat edemedi\u011finiz bir k\u0131yafet sizin yapt\u0131\u011f\u0131n\u0131z spordan keyif almaman\u0131za sebep olacakt\u0131r. Bu nedenle y\u00fcr\u00fcy\u00fc\u015f k\u0131yafeti se\u00e7erken olabildi\u011fince i\u00e7inde rahat etti\u011finiz k\u0131yafetleri tercih etmenizi \u00f6neririz. K\u0131yafet se\u00e7erken dikkat etmeniz gereken bir di\u011fer nokta da; teri emen kuma\u015flardan yap\u0131lm\u0131\u015f giysileri tercih etmeniz olacakt\u0131r. \u015e\u00f6yle ki teri emen k\u0131yafetler kendinizi daha rahat hissetmenizi sa\u011flayacak bir di\u011fer etmen olacakt\u0131r. Daha detayl\u0131 bilgi i\u00e7in \u201cSpor K\u0131yafeti Nas\u0131l Se\u00e7ilmeli?\u201d<\/strong><\/a> yaz\u0131m\u0131z\u0131 okuman\u0131z\u0131 \u00f6neririz.<\/p>\n

\"\"<\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f \u0130\u00e7in Ayakkab\u0131 Tavsiyesi<\/h3>\n

Y\u00fcr\u00fcy\u00fc\u015f\u00fc hayat\u0131n\u0131zda bir rutin haline getirmek i\u00e7in dikkat etmeniz gereken noktalardan bir di\u011feri de; y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz ayakkab\u0131n\u0131z\u0131n ne kadar rahat oldu\u011fudur. \u00c7\u00fcnk\u00fc y\u00fcr\u00fcy\u00fc\u015f yaparken bedeninizin en \u00e7ok yorulacak k\u0131s\u0131mlar\u0131ndan biri de \u015f\u00fcphesiz ayaklard\u0131r ve siz ayaklar\u0131n\u0131za rahats\u0131z ayakkab\u0131lar giyerseniz y\u00fcr\u00fcy\u00fc\u015f keyif ald\u0131\u011f\u0131n\u0131z bir spordan \u00e7ok sevmeden yapt\u0131\u011f\u0131n\u0131z bir i\u015fe d\u00f6n\u00fc\u015f\u00fcr. Bu da y\u00fcr\u00fcy\u00fc\u015f\u00fc hayat\u0131n\u0131zda bir rutin haline getirmenizi engelleyecek \u00fcz\u00fcc\u00fc bir unsur olacakt\u0131r.
\nE\u011fer ki y\u00fcr\u00fcy\u00fc\u015f\u00fc hayat\u0131n\u0131z\u0131n vazge\u00e7ilmez bir par\u00e7as\u0131 haline getirerek kilo vermek istiyorsan\u0131z se\u00e7ti\u011finiz ayakkab\u0131 belirtti\u011fimiz gibi \u00e7ok rahat olmal\u0131d\u0131r. Daha keyifli y\u00fcr\u00fcy\u00fc\u015f deneyimleri i\u00e7in tabanlar\u0131ndan Goga<\/strong><\/a> Max<\/strong> teknolojisinden yararlanan Skechers\u2019\u0131n birbirinden \u015f\u0131k y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131lar\u0131na g\u00f6z atman\u0131z\u0131 \u00f6neririz.<\/p>\n

<\/a><\/center><\/p>\n","protected":false},"excerpt":{"rendered":"

G\u00fcn\u00fcm\u00fczde sa\u011fl\u0131kl\u0131 ya\u015fam trendlerinin her g\u00fcn \u00f6nem kazand\u0131\u011f\u0131 g\u00f6zle g\u00f6r\u00fcl\u00fcr bir ger\u00e7ek. Bu durumun fark\u0131na varan insanlar da kilo vererek daha sa\u011fl\u0131kl\u0131 ve fit bir hayat s\u00fcrmeye ba\u015flamak istiyorlar. S\u00f6z konusu kilo vermek oldu\u011funda akla gelen ilk sporlardan biri de \u015f\u00fcphesiz ki; y\u00fcr\u00fcy\u00fc\u015f\u2026 \u00c7\u00fcnk\u00fc y\u00fcr\u00fcy\u00fc\u015f hem olduk\u00e7a masrafs\u0131z hem de ger\u00e7ekten zay\u0131flama a\u00e7\u0131s\u0131ndan olduk\u00e7a i\u015flevsel. […]<\/p>\n","protected":false},"author":1,"featured_media":55,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"yoast_head":"\nKilo Vermek \u0130\u00e7in Nas\u0131l Y\u00fcr\u00fcnmelidir? - Skechers Blog<\/title>\n<meta name=\"description\" content=\"E\u011fer siz de zay\u0131flamak istiyorsan\u0131z ve kendinize zay\u0131flamak i\u00e7in se\u00e7ti\u011finiz spor y\u00fcr\u00fcy\u00fc\u015fse bu yaz\u0131m\u0131z\u0131 okuyarak do\u011fru y\u00fcr\u00fcy\u00fc\u015f tekniklerini ke\u015ffetmelisiniz.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.skechers.com.tr\/blog\/kilo-vermek-icin-nasil-yuruyus-yapmaliyiz\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kilo Vermek \u0130\u00e7in Nas\u0131l Y\u00fcr\u00fcnmelidir? 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