{"id":3080,"date":"2018-08-29T10:38:46","date_gmt":"2018-08-29T07:38:46","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=3080"},"modified":"2018-08-29T10:38:46","modified_gmt":"2018-08-29T07:38:46","slug":"saglik-icin-spor-spor-icin-saglik","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/saglik-icin-spor-spor-icin-saglik\/","title":{"rendered":"Sa\u011fl\u0131k i\u00e7in Spor\u2026 Spor i\u00e7in sa\u011fl\u0131k"},"content":{"rendered":"<p><strong>&#8220;Ya\u015fland\u0131\u011f\u0131m\u0131z i\u00e7in egzersiz yapmay\u0131 b\u0131rakm\u0131yoruz, egzersiz yapmad\u0131\u011f\u0131m\u0131z i\u00e7in ya\u015flan\u0131yoruz.&#8221;<\/strong> Ya\u015flanman\u0131n, <strong>\u201ch\u00fccre eskimesi\u201d<\/strong> s\u00fcreci oldu\u011funu g\u00f6z \u00f6n\u00fcnde bulunduracak olursak spor ve sa\u011fl\u0131k konusunda \u00f6nemli \u00e7al\u0131\u015fmalara imza atm\u0131\u015f Dr. Kenneth Cooper\u2019\u0131n sporun insan sa\u011fl\u0131\u011f\u0131ndaki \u00f6nemini vurgulad\u0131\u011f\u0131 bu s\u00f6z\u00fcn\u00fc kendimize s\u00fcrekli hat\u0131rlatmal\u0131y\u0131z. Spor end\u00fcstrisinin \u00f6nemli ki\u015filiklerinden olan Phil Knight ise <strong>\u201ce\u011fer bir v\u00fccudunuz varsa siz bir atletsiniz\u201d<\/strong> s\u00f6z\u00fc ile bir insan\u0131n spor yapmas\u0131 i\u00e7in sadece v\u00fccuda sahip olmas\u0131n\u0131n yeterli olaca\u011f\u0131n\u0131 savunurken sporun, her bireyin yapmas\u0131 gereken bir aktivite oldu\u011funu vurgulamakta. Ben de sporun sa\u011fl\u0131\u011fa etkilerini anlatmadan \u00f6nce, \u00a0bir hekim olarak, and\u0131m\u0131z\u0131n yazar\u0131 Hipokrat\u2019\u0131n bir s\u00f6z\u00fcn\u00fc hat\u0131rlatarak meslekta\u015f\u0131m Dr. Cooper\u2019\u0131n ve Phil Knight\u2019\u0131n spor ile ilgili fikirlerine katk\u0131da bulunmak istiyorum: \u201c<strong>Her bireye ne fazla ne eksik fakat do\u011fru miktarda g\u0131da ve egzersiz sunabilseydik, sa\u011fl\u0131\u011f\u0131n en emin yolunu bulmu\u015f olurduk.\u201d<\/strong><\/p>\n<p><strong>Spor yapmak kalp-damar sa\u011fl\u0131\u011f\u0131n\u0131 nas\u0131l etkiliyor?<\/strong><br \/>\nTan\u0131m olarak spor, belli kurallara uyularak yap\u0131lan, bedensel geli\u015fmeye yararl\u0131 e\u011flenmek ve yar\u0131\u015fmak amac\u0131 da bulunan beden hareketlerinin t\u00fcm\u00fcne verilen isim. Tan\u0131mdan yorumla, <strong>sporun sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydal\u0131, hem ruhsal hem de bedensel y\u00f6nden ki\u015fisel geli\u015fimi destekleyen, ki\u015fiyi disiplinize eden ve sosyalle\u015fmeyi sa\u011flayan aktiviteler b\u00fct\u00fcn\u00fc oldu\u011funu s\u00f6ylemek pek de yanl\u0131\u015f olmayacakt\u0131r.<\/strong> Rekabete dayal\u0131 performans sporlar\u0131ndan veya g\u00fcn\u00fcm\u00fczde spor denilince akla ilk gelen futbol, basketbol gibi end\u00fcstrile\u015fmi\u015f spor d\u00fcnyas\u0131ndan bahsetmeyece\u011fim. Sporun sosyalle\u015fmeye katk\u0131s\u0131, ruhsal geli\u015fime etkisi gibi sosyolojik ve psikolojik konulara da de\u011finmeyece\u011fim. Takdir edersiniz ki hakim oldu\u011fum sa\u011fl\u0131k ile ve \u00f6zellikle de kalp-damar sa\u011fl\u0131\u011f\u0131 ile olan ili\u015fkisi penceresinden bakaca\u011f\u0131m spora.<\/p>\n<p><strong>D\u00fczenli yap\u0131lan spor ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiriyor<br \/>\n<\/strong>Genel v\u00fccut sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan de\u011ferlendirdi\u011fimizde d\u00fczenli olarak yap\u0131lan spor, solunumun d\u00fczenlenmesini ve bu sayede yeterli oksijenin v\u00fccuda girerek t\u00fcm organlara, dokulara ula\u015fmas\u0131n\u0131 sa\u011flar. V\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir. Solunumu d\u00fczenledi\u011fi ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirdi\u011fi i\u00e7in de ba\u015fta solunum sistemi ile alakal\u0131 olmak \u00fczere t\u00fcm enfeksiyonlara kar\u015f\u0131 direnci artt\u0131r\u0131r. <strong>\u201c\u00c7al\u0131\u015fan demir pas tutmaz\u201d<\/strong> s\u00f6z\u00fcn\u00fc de hat\u0131rlayarak dengeli ve kontroll\u00fc yap\u0131lan egzersizlerin kas-iskelet sistemi sa\u011fl\u0131\u011f\u0131n\u0131 olumlu y\u00f6nde etkiledi\u011fini s\u00f6ylemek gerekir. Bununla birlikte spor, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n korunmas\u0131na yard\u0131mc\u0131 olur ve kilo alman\u0131n \u00f6n\u00fcndeki en \u00f6nemli engeldir. Kilo kontrol\u00fc sayesinde <strong>obezite<\/strong> ve obezite ile ili\u015fkili olarak ortaya \u00e7\u0131kabilecek diyabet, metabolik sendrom gibi hastal\u0131klar\u0131n geli\u015fimini engeller. Genel v\u00fccut post\u00fcr\u00fcn\u00fc (duru\u015funu) d\u00fczelterek ki\u015fiye hem sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan katk\u0131 sa\u011flar hem de daha din\u00e7 ve g\u00fczel g\u00f6r\u00fcnmesine yard\u0131mc\u0131 olur. Kemiklerde kalsiyum birikimini h\u0131zland\u0131rd\u0131\u011f\u0131 i\u00e7in geli\u015fme \u00e7a\u011f\u0131ndaki \u00e7ocuklarda fiziksel geli\u015fmeyi desteklemesinin yan\u0131 s\u0131ra ya\u015fl\u0131larda, zamanla ortaya \u00e7\u0131kan osteoporoz gibi hastal\u0131klar\u0131n engellenmesini sa\u011flar.<\/p>\n<p><strong>Kardiyovask\u00fcler sistem<\/strong>, <strong>d\u00fczenli yap\u0131lan ko\u015fu, y\u00fczme, bisiklete binme gibi aerobik egzersizlerden en \u00e7ok fayda g\u00f6ren sistemdir.<\/strong> Yap\u0131lan bilimsel ara\u015ft\u0131rmalarda d\u00fczenli egzersiz yapan ki\u015filerde tansiyon de\u011ferlerinin, egzersiz sonras\u0131ndaki 6 saat boyunca d\u00fc\u015f\u00fck izledi\u011fi saptanm\u0131\u015f ve yine spor yapanlarda tansiyon de\u011ferlerinin yapmayanlara oranla daha d\u00fc\u015f\u00fck ve dengeli bir seyirde oldu\u011fu bulunmu\u015f. V\u00fccuttaki t\u00fcm atardamarlarda geli\u015febilecek aterosklerotik s\u00fcrecin engellenmesinde veya yava\u015flat\u0131lmas\u0131nda \u00f6nemli fakt\u00f6rlerden biri olan d\u00fczenli egzersiz, bu \u00f6zelli\u011fi ile kalp krizi ve inme gibi hastal\u0131klardan korunmada \u00f6nemli bir yer tutar. Spor s\u0131ras\u0131nda kaslarda artan oksijen ihtiyac\u0131n\u0131 kar\u015f\u0131layabilmek i\u00e7in kalp kas\u0131 daha kuvvetli ve h\u0131zl\u0131 kas\u0131l\u0131r; bu sayede spor, uzun d\u00f6nemde kalp kas\u0131n\u0131n kuvvetlenmesine yard\u0131mc\u0131 olur. <strong>Avusturalya\u2019da sa\u011fl\u0131kl\u0131 bireylerin kat\u0131ld\u0131\u011f\u0131 bir \u00e7al\u0131\u015fmada haftada 3 kez 1er saat d\u00fczenli egzersiz yapan ki\u015filerin, kalp damar hastal\u0131klar\u0131na ba\u011fl\u0131 sorun ya\u015fama olas\u0131l\u0131klar\u0131n\u0131n belirgin d\u00fczeyde d\u00fc\u015f\u00fck oldu\u011fu g\u00f6sterilmi\u015f.<\/strong><\/p>\n<p>Amerika\u2019da Halk Sa\u011fl\u0131\u011f\u0131 ile ilgili yap\u0131lan bir bilimsel ara\u015ft\u0131rmada eri\u015fkin bireylerin haftada 5 g\u00fcn 30-60 dakika aras\u0131nda kalp h\u0131zlar\u0131n\u0131 kontroll\u00fc \u015fekilde artt\u0131racak \u015fekilde y\u00fcr\u00fcmeleri veya haftada 3-4 kez 20-40 dakika aras\u0131nda <strong>ko\u015fmalar\u0131-jogging yapmalar\u0131 \u00f6nerilmekte<\/strong>. Yine ayn\u0131 ara\u015ft\u0131rmada her sa\u011fl\u0131kl\u0131 bireyin haftada en az iki g\u00fcn b\u00fcy\u00fck kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131raca\u011f\u0131 diren\u00e7 egzersizlerinin de faydas\u0131ndan bahsedilmekte. Yine <strong>Amerikan Kalp Birli\u011fi\u2019nin son k\u0131lavuzunda herkes i\u00e7in orta tempoda haftada en az 150 dakika egzersiz \u00f6nerilmektedir. Yine ayn\u0131 k\u0131lavuzda, hipertansiyonu ve kolesterol y\u00fcksekli\u011fi olan ki\u015filerin haftada 3 kez, 40\u2019ar dakika spor yapmas\u0131n\u0131n kalp krizi ve inme riskini azaltt\u0131\u011f\u0131 belirtilmekte.<\/strong><\/p>\n<p>Jim Rohn tam da bu yaz\u0131n\u0131n sonuna uyacak \u015fekilde \u00e7ok g\u00fczel \u00f6zetlemi\u015f: <strong>\u201cV\u00fccudunuza iyi bak\u0131n. Ya\u015famak zorunda oldu\u011funuz tek yer oras\u0131d\u0131r.\u201d<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Ya\u015fland\u0131\u011f\u0131m\u0131z i\u00e7in egzersiz yapmay\u0131 b\u0131rakm\u0131yoruz, egzersiz yapmad\u0131\u011f\u0131m\u0131z i\u00e7in ya\u015flan\u0131yoruz.&#8221; Ya\u015flanman\u0131n, \u201ch\u00fccre eskimesi\u201d s\u00fcreci oldu\u011funu g\u00f6z \u00f6n\u00fcnde bulunduracak olursak spor ve sa\u011fl\u0131k konusunda \u00f6nemli \u00e7al\u0131\u015fmalara imza atm\u0131\u015f Dr. Kenneth Cooper\u2019\u0131n sporun insan sa\u011fl\u0131\u011f\u0131ndaki \u00f6nemini vurgulad\u0131\u011f\u0131 bu s\u00f6z\u00fcn\u00fc kendimize s\u00fcrekli hat\u0131rlatmal\u0131y\u0131z. Spor end\u00fcstrisinin \u00f6nemli ki\u015filiklerinden olan Phil Knight ise \u201ce\u011fer bir v\u00fccudunuz varsa siz bir atletsiniz\u201d s\u00f6z\u00fc [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":643,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7],"tags":[2445,2441,2443,2446,2447,2442,2444],"class_list":{"0":"post-3080","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-saglik","8":"tag-kilo-vermek-icin-spor-yapmak","9":"tag-saglik-icin-spor","10":"tag-saglik-icin-spor-yapmak","11":"tag-saglik-icin-sporun-onemi","12":"tag-saglik-ve-spor-hakkinda-bilgi","13":"tag-spor-icin-saglik","14":"tag-spor-ve-saglik"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/03\/sports-3224938_640.jpg?fit=640%2C426&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3080","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=3080"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3080\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/643"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=3080"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=3080"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=3080"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}