{"id":24250,"date":"2021-11-05T10:50:00","date_gmt":"2021-11-05T10:50:00","guid":{"rendered":"https:\/\/haberglobal.com.tr\/spor\/spor-salonlarinin-degismez-sorusu-once-kardiyo-mu-agirlik-mi-142061"},"modified":"2021-11-05T10:50:00","modified_gmt":"2021-11-05T10:50:00","slug":"spor-salonlarinin-degismez-sorusu-once-kardiyo-mu-agirlik-mi-%f0%9f%91%9f%f0%9f%8f%8b%ef%b8%8f%e2%80%8d%e2%99%80%ef%b8%8f","status":"publish","type":"post","link":"https:\/\/istanbulchannel.net\/index.php\/2021\/11\/05\/spor-salonlarinin-degismez-sorusu-once-kardiyo-mu-agirlik-mi-%f0%9f%91%9f%f0%9f%8f%8b%ef%b8%8f%e2%80%8d%e2%99%80%ef%b8%8f\/","title":{"rendered":"Spor salonlar\u0131n\u0131n de\u011fi\u015fmez sorusu | \u00d6nce kardiyo mu a\u011f\u0131rl\u0131k m\u0131? \ud83d\udc5f\ud83c\udfcb\ufe0f\u200d\u2640\ufe0f"},"content":{"rendered":"

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T\u00fcrkiye\u2019de son y\u0131llarda bir fitness patlamas\u0131 ya\u015fan\u0131yor. Tabii ki insanlar\u0131n spora y\u00f6nelmesi harika bir \u015fey. Bo\u015funa dememi\u015fler: Sa\u011flam kafa sa\u011flam v\u00fccutta bulunur. (Obezite s\u0131n\u0131r\u0131ndaki vatanda\u015flar\u0131m\u0131z\u0131n say\u0131s\u0131 da hi\u00e7 az\u0131msanacak gibi de\u011fil.)<\/p>\n

Spor yapmaya karar veren bireylerin akl\u0131nda \u00e7e\u015fitli sorular var. Herkes kendine uygun idman\u0131 bulmaya \u00e7al\u0131\u015f\u0131yor. Bir g\u00fcn i\u00e7erisinde b\u00fct\u00fcn kaslar\u0131 m\u0131 \u00e7al\u0131\u015ft\u0131rmal\u0131 yoksa alt v\u00fccut, \u00fcst v\u00fccut olarak idman\u0131 ikiye mi ay\u0131rmal\u0131? Kardiyoyu a\u011f\u0131rl\u0131k idman\u0131ndan \u00f6nce mi, sonra m\u0131 yapmal\u0131?<\/em><\/strong> Asl\u0131na bakacak olursan\u0131z bunun \u00e7o\u011fu ki\u015fisel antren\u00f6r i\u00e7in tam bir cevab\u0131 yok.<\/p>\n

Antren\u00f6r ile \u00e7al\u0131\u015famayan vatanda\u015flar da kendileri i\u00e7in en iyi sistemi bulmaya \u00e7al\u0131\u015f\u0131yor. Peki ya\u011f yak\u0131m\u0131n\u0131n en b\u00fcy\u00fck yard\u0131mc\u0131s\u0131 kardiyo idmanlar\u0131 a\u011f\u0131rl\u0131ktan \u00f6nce mi sonra m\u0131 yap\u0131lmal\u0131?<\/p>\n

A\u011f\u0131rl\u0131k idman\u0131ndan \u00f6nce ko\u015fu band\u0131na \u00e7\u0131kmak veya bisiklet \u00e7evirmenin a\u011f\u0131rl\u0131k idman\u0131n etkisini art\u0131raca\u011f\u0131n\u0131 s\u00f6yleyenler var. Sekiz yeti\u015fkin erke\u011fin \u00fcst v\u00fccut idman\u0131ndan \u00f6nce 20 dakika yo\u011fun bir \u015fekilde bisiklete binmeleri istenmi\u015f ve ard\u0131ndan a\u011f\u0131rl\u0131k idmanlar sonucu kaslar\u0131n\u0131 daha iyi \u00e7al\u0131\u015ft\u0131rd\u0131klar\u0131 g\u00f6zlenmi\u015f.<\/p>\n

4 DAK\u0130KA B\u0130S\u0130KLET, 3 DAK\u0130KA D\u0130NLENME, 5 TEKRAR<\/strong><\/h3>\n

Stockholm merkezli \u0130sve\u00e7 Spor Okulu\u2019nda profes\u00f6r olan Marcus Moberg\u2019in \u00e7al\u0131\u015fmas\u0131na g\u00f6re sekiz erkek \u015fu rutini uygulad\u0131. 4 dakika h\u0131zl\u0131 \u015fekilde bisiklet \u00e7evirdiler, \u00fc\u00e7 dakika dinlendiler ve bu rutini \u00fcst \u00fcste be\u015f kez tekrarlad\u0131lar.<\/p>\n

Rutini tamamlay\u0131p birka\u00e7 dakika dinlendikten sonra a\u011f\u0131rl\u0131k kald\u0131rma makinelerinin ba\u015f\u0131na ge\u00e7tiler, kol ve omuz kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131lar.<\/p>\n

Farkl\u0131 bir deneyde ise ayn\u0131 a\u011f\u0131rl\u0131klar\u0131 yine kald\u0131rd\u0131lar ama bu kez \u00f6nden bisiklete binmediler. Ara\u015ft\u0131rmac\u0131lar idmanlardan hemen \u00f6nce ve 90 dakika sonra sporcular\u0131n arka kollar\u0131ndan kan \u00f6rnekleri toplam\u0131\u015flard\u0131.<\/p>\n

Bilim insanlar\u0131 kan \u00f6rneklerinde kaslar\u0131n idmana nas\u0131l yan\u0131t verdi\u011fi ve protein miktar\u0131 gibi unsurlar\u0131 \u00f6l\u00e7meye \u00e7al\u0131\u015ft\u0131. Sadece a\u011f\u0131rl\u0131k idman\u0131 yap\u0131ld\u0131\u011f\u0131nda kan \u00f6rneklerinde kas b\u00fcy\u00fcmesini sa\u011flayacak proteinlerin izine rastland\u0131. \u00d6nce kardiyo, sonra a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fmas\u0131nda ise da bu proteinlerin izi daha fazla g\u00f6r\u00fcld\u00fc.<\/p>\n

BACAK KOLU NASIL ETK\u0130LER?<\/strong><\/h3>\n

Doktor Moberg, \u201cEn etkileyici bulgu, bacak kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131ran kardiyo idmanlar\u0131n\u0131n tamamen farkl\u0131 bir kas grubunu etkiliyor olmas\u0131yd\u0131\u201d diyor. Moberg bacak idman\u0131n\u0131n kol kaslar\u0131na olan etkisini ke\u015ffettiklerini d\u00fc\u015f\u00fcn\u00fcyor.<\/p>\n

\u00c7al\u0131\u015fman\u0131n farkl\u0131 bir sonucuna g\u00f6re; \u00f6nce kardiyo yapan erkek sporcular\u0131n ayn\u0131 miktarda a\u011f\u0131rl\u0131k kald\u0131rd\u0131klar\u0131 di\u011fer sporculara g\u00f6re daha az yorgun hissettikleri.<\/p>\n

Ara\u015ft\u0131rman\u0131n sonu\u00e7lar\u0131n\u0131 yorumlayan Fizyolog ve anestezi uzman\u0131 Dr. Michael Joyner, \u201cBacaklar kol kaslar\u0131 i\u00e7in gereken molek\u00fcler yolu a\u00e7\u0131yor, bu harika\u201d diyor. Bu ara\u015ft\u0131rma k\u0131sa d\u00f6nemli ve sadece erkekler \u00fczerinde yap\u0131ld\u0131, daha geni\u015f etkilerini anlamak i\u00e7in farkl\u0131 bir \u00e7al\u0131\u015fma gerekiyor.<\/p>\n

HAFTADA \u0130K\u0130 KEZ A\u011eIRLIK EN AZ 75 DAK\u0130KA KARD\u0130YO<\/strong><\/h3>\n

ABD Sa\u011fl\u0131k Bakanl\u0131\u011f\u0131 haftada 75 ila 150 dakika aras\u0131 kardiyo, haftada en az iki kez de a\u011f\u0131rl\u0131k idman\u0131 \u00f6neriyor.<\/p>\n

Kimi uzmanlara g\u00f6re; a\u011f\u0131rl\u0131k kald\u0131rma egzersizi yapacak ki\u015filer d\u00fc\u015f\u00fck yo\u011funluklu kardiyo idmanlar\u0131n\u0131 tercih edebilir. Bu kardiyo idmanlar\u0131 y\u00fczme, k\u00fcrek \u00e7ekme, y\u00fcr\u00fcy\u00fc\u015f veya bisiklet olabilir.<\/p>\n

Doktorlar sevilen bir kardiyo idman\u0131n\u0131n tekrar\u0131n\u0131n verimli olaca\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. \u00c7\u00fcnk\u00fc kabul edelim ki kardiyo biraz s\u0131k\u0131c\u0131 bir egzersiz t\u00fcr\u00fc, sevmedi\u011fin versiyonunu yapmak zor.<\/p>\n

\u00d6te yandan a\u011f\u0131rl\u0131k idman\u0131ndan \u00f6nce kardiyoya itirazlar da yok de\u011fil. Ki\u015fisel antren\u00f6r Eric Bowling, \u201cE\u011fer a\u011f\u0131rl\u0131k kald\u0131rmay\u0131 kardiyodan daha \u00e7ok \u00f6nemsiyorsan\u0131z, idmana kardiyo ile ba\u015flayarak kendinizi yormay\u0131n\u201d diyor. Yayg\u0131n bilimsel kan\u0131 da a\u011f\u0131rl\u0131k idmanlar\u0131ndan sonra yap\u0131lan 15 dakikal\u0131k kardiyonun daha \u00e7ok ya\u011f yakt\u0131rd\u0131\u011f\u0131 y\u00f6n\u00fcnde.<\/p>\n

Kaynaklar: The New York Times, Women’s Health<\/strong><\/p>\n

Kaynak: Web \u00d6zel<\/p>\n","protected":false},"excerpt":{"rendered":"

Spor salonlar\u0131n\u0131n de\u011fi\u015fmez sorusu: “\u00d6nce ko\u015fu band\u0131 m\u0131 a\u011f\u0131rl\u0131k m\u0131?”. Bilim de bu soruya kendi i\u00e7inde tam bir yan\u0131t veremese…<\/p>\n","protected":false},"author":2,"featured_media":24251,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[185,14],"tags":[],"class_list":["post-24250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-manset","category-spor"],"_links":{"self":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/posts\/24250","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/comments?post=24250"}],"version-history":[{"count":0,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/posts\/24250\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/media\/24251"}],"wp:attachment":[{"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/media?parent=24250"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/categories?post=24250"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/istanbulchannel.net\/index.php\/wp-json\/wp\/v2\/tags?post=24250"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}