{"id":6403,"date":"2020-07-18T21:36:28","date_gmt":"2020-07-18T18:36:28","guid":{"rendered":"http:\/\/blog.ulubat.org\/?p=6403"},"modified":"2020-07-24T00:48:56","modified_gmt":"2020-07-23T21:48:56","slug":"egzersiz-icin-en-uygun-saat-var-midir","status":"publish","type":"post","link":"https:\/\/blog.ulubat.org\/index.php\/genel\/egzersiz-icin-en-uygun-saat-var-midir\/","title":{"rendered":"EGZERS\u0130Z \u0130\u00c7\u0130N EN UYGUN SAAT VAR MIDIR?"},"content":{"rendered":"\n
\"\"

https:\/\/www.pexels.com<\/a><\/figcaption><\/figure><\/div>\n\n\n\n

Hayat\u0131n\u0131 iyi bir egzersiz program\u0131 ile yeniden d\u00fczenlemek isteyen herkesin kafas\u0131na tak\u0131lan sorular olacakt\u0131r. ”Egzersiz i\u00e7in en uygun saat nedir?” sorusu \u00e7o\u011fu ki\u015fi i\u00e7in cevaplanmay\u0131 bekleyen en \u00f6nemli sorulardan biridir. \u0130lgin\u00e7tir ki uygun vaktin belirleyicisi, ki\u015finin kendisi ve egzersizden beklentileridir.<\/p>\n\n\n\n

Yap\u0131lan ara\u015ft\u0131rmalarla egzersiz i\u00e7in g\u00fcn\u00fcn herhangi bir saatinin di\u011ferlerine g\u00f6re daha sa\u011fl\u0131kl\u0131 ya da riskli oldu\u011fu sonucuna ula\u015f\u0131lamam\u0131\u015ft\u0131r. Belirlenen saatte d\u00fczenli bir \u015fekilde yap\u0131lan egzersiz herkes i\u00e7in faydal\u0131 sonu\u00e7lar do\u011furacakt\u0131r. Sabah, \u00f6\u011fle ve ak\u015fam egzersizlerinin sonu\u00e7lar\u0131 ise kendi i\u00e7inde farkl\u0131l\u0131klar ta\u015f\u0131maktad\u0131r. <\/p>\n\n\n\n

\"Su

https:\/\/www.pexels.com\/<\/a> <\/figcaption><\/figure><\/div>\n\n\n\n

Sabah Yap\u0131lan Egzersiz Riskli mi?<\/h3>\n\n\n\n

Miyokard infarkt\u00fcs\u00fc, ani kardiyak \u00f6l\u00fcm ve inme insidans\u0131 sabah 6.00-12.00 saatleri aras\u0131nda sirkadiyen pikler yapar. Bu y\u00fczden Jones ve \u00e7al\u0131\u015fma ekibine g\u00f6re (2000); sabah egzersizi sonras\u0131 kan bas\u0131nc\u0131n\u0131n y\u00fckseldi\u011fi zaman, klinik a\u00e7\u0131dan kardiyak \u00f6l\u00fcm ve inme insidans\u0131 ile \u00f6rt\u00fc\u015fmektedir. Ancak buradan sabah saatlerinde egzersiz yapman\u0131n riskli oldu\u011fu sonucuna ula\u015f\u0131lamamaktad\u0131r.<\/p>\n\n\n\n

\"\"

https:\/\/commons.wikimedia.org\/<\/a> <\/figcaption><\/figure><\/div>\n\n\n\n

Epidemiyolojik \u00e7al\u0131\u015fmalar\u0131n sonu\u00e7lar\u0131, g\u00f6zetim alt\u0131ndaki bir rehabilitasyon program\u0131na kay\u0131tl\u0131 kardiyak hastalar i\u00e7in sabah egzersizinin \u00f6\u011fleden sonra egzersizi kadar g\u00fcvenli oldu\u011funu g\u00f6stermektedir. Ancak sabah veya \u00f6\u011fle saatinden hangisinin daha g\u00fcvenilir oldu\u011funa dair yeterli \u00e7al\u0131\u015fma ve bilgi bulunmamaktad\u0131r.<\/p>\n\n\n\n

Sabah Yap\u0131lan Egzersizin Avantajlar\u0131 <\/h3>\n\n\n\n

Sporcunun kat\u0131laca\u011f\u0131 m\u00fcsabakan\u0131n saati biliniyorsa antrenmanlar\u0131n o saate g\u00f6re yap\u0131land\u0131r\u0131lmas\u0131 \u00f6nemlidir. Ancak m\u00fcsabaka saati bilinmiyorsa antrenmanlar\u0131n sabah saatlerine konulmas\u0131 avantaj sa\u011flar. Peki neden? Hill ve arkada\u015flar\u0131 (1998), \u00e7al\u0131\u015fma kapasitesini art\u0131rmak i\u00e7in 5 haftal\u0131k y\u00fcksek yo\u011funluklu bir e\u011fitim tasarlad\u0131lar. Deney sonunda ak\u015fam e\u011fitim alan grubun yine ak\u015fam saatinde y\u00fcksek \u00e7al\u0131\u015fma kapasitesine sahip oldu\u011funu, sabah e\u011fitim alan grubun performans\u0131n\u0131n ise g\u00fcn\u00fcn saatinden ba\u011f\u0131ms\u0131z oldu\u011funu buldular.<\/p>\n\n\n\n

\"Halter

https:\/\/www.pexels.com\/<\/a> <\/figcaption><\/figure><\/div>\n\n\n\n

Ak\u015fam Yap\u0131lan Egzersiz<\/h2>\n\n\n\n

Kas geli\u015ftirme odakl\u0131 egzersizlerin testesteron ve kortizol hormonlar\u0131n\u0131n seviyelerinden etkilendi\u011fi bilinmektedir. Testesteron, protein sentezini art\u0131ran anabolik (yap\u0131c\u0131) bir hormondur. Bu hormonun kuvvet ve hipertrofi (h\u00fccre b\u00fcy\u00fcmesi) geli\u015fimi i\u00e7in \u00f6nemli bir sinyal olabilece\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir. Kortizol ise stres hormonu olarak da adland\u0131r\u0131lan katabolik (y\u0131k\u0131c\u0131) bir hormondur. Kortizol seviyelerinin uzun s\u00fcreli y\u00fckselmesi, y\u00fcksek bir kas atrofisi (boyut k\u00fc\u00e7\u00fclmesi) ve g\u00fc\u00e7 a\u00e7\u0131\u011f\u0131 riski ile ili\u015fkilendirilmektedir. Ara\u015ft\u0131rmalar ak\u015fam yap\u0131lan akut diren\u00e7 egzersizinin kortizolde sabaha g\u00f6re daha y\u00fcksek seviyede azalmaya ve testeteron\/kortizol oran\u0131nda art\u0131\u015fa sebep oldu\u011funu ortaya koymaktad\u0131r.<\/p>\n\n\n\n

\"Uzun

https:\/\/www.pexels.com\/<\/a> <\/figcaption><\/figure><\/div>\n\n\n\n

Ayr\u0131ca ki\u015filerin ventilasyon (soluma) e\u015fi\u011finin ve v\u00fccut \u0131s\u0131s\u0131n\u0131n art\u0131\u015f\u0131 sebebiyle kas kas\u0131lma performans\u0131n\u0131n sabaha k\u0131yasla ak\u015fam daha y\u00fcksek oldu\u011fu \u00f6\u011frenilmi\u015ftir.<\/p>\n\n\n\n

Sonu\u00e7 itibariyle egzersizden beklentisi kalori yakmak olan ki\u015filerin sabah egzersizleri ile, kas k\u00fctlesi olu\u015fturmak isteyenlerin ise \u00f6\u011fleden sonra ve ak\u015fam egzersizleri ile ba\u015far\u0131ya ula\u015fabilece\u011fi s\u00f6ylenebilir.<\/p>\n\n\n\n

Sa\u011fl\u0131kl\u0131 ve sporlu g\u00fcnler…<\/p>\n\n\n\n

Yaz\u0131 a\u015fa\u011f\u0131daki kaynaklardan faydalan\u0131larak derlenmi\u015ftir.<\/p>\n\n\n\n

1.) Chtourou, Hamdi, Souissi, Nizar, ”The Effect of Training at a Specific Time of Day: A Review”, Journal of Strength and Conditioning Research, July 2012<\/p>\n\n\n\n

2.) PM Murray , ” Should patients with heart disease exercise in the morning or afternoon?” ,Arch Intern Med, 1993 Apr<\/p>\n\n\n\n

3.) Greg Atkinson,”Chronobiological Considerations for Exercise and Heart Disease”, Sports Medicine.2006<\/p>\n\n\n\n

4.) Prof. Dr. Murat Ersanl\u0131 ,”Herkes egzersiz yapabilir mi? Spor \u00f6ncesi kalp kontrol\u00fc \u00f6nemli!”,KardiyoBil<\/p>\n\n\n\n

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

Hayat\u0131n\u0131 iyi bir egzersiz program\u0131 ile yeniden d\u00fczenlemek isteyen herkesin kafas\u0131na tak\u0131lan sorular olacakt\u0131r. ”Egzersiz i\u00e7in en uygun saat nedir?”<\/p>\n","protected":false},"author":186,"featured_media":6412,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"acf":[],"views":1691,"_links":{"self":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/6403"}],"collection":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/users\/186"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/comments?post=6403"}],"version-history":[{"count":10,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/6403\/revisions"}],"predecessor-version":[{"id":6491,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/6403\/revisions\/6491"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media\/6412"}],"wp:attachment":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media?parent=6403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/categories?post=6403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/tags?post=6403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}