Kalp, her g\u00fcn bedenin her h\u00fccresine oksijen ve besin ta\u015f\u0131yan hayati bir organ. Lakin sa\u011fl\u0131kl\u0131 kalabilmesi i\u00e7in tertipli harekete muhta\u00e7l\u0131k duyar. Orta tempolu y\u00fcr\u00fcy\u00fc\u015f, kalp kas\u0131n\u0131 zorlamadan g\u00fc\u00e7lendirir, kan dolan\u0131m\u0131n\u0131 d\u00fczg\u00fcnle\u015ftirir ve kalp krizi riskini d\u00fc\u015f\u00fcr\u00fcr. Amerikan Kalp Derne\u011fi datalar\u0131na nazaran nizaml\u0131 y\u00fcr\u00fcy\u00fc\u015f, kalp-damar hastal\u0131klar\u0131 riskini y\u00fczde 25-30 oran\u0131nda azaltabilir. Ayr\u0131yeten y\u00fcr\u00fcy\u00fc\u015f, gerilim d\u00fczeyini d\u00fc\u015f\u00fcrerek ruh s\u0131hhatine da katk\u0131 sa\u011flar.<\/p>\n
UZMANLARDAN ADIM TAVS\u0130YES\u0130<\/b><\/p>\n
Amerikan Kalp Derne\u011fi ve D\u00fcnya S\u0131hhat \u00d6rg\u00fct\u00fc, kalp s\u0131hhatini korumak i\u00e7in haftada en az 150 dakika orta seviyede aerobik aktivite \u00f6neriyor. Bu da g\u00fcnde yakla\u015f\u0131k 21-22 dakikal\u0131k tempolu y\u00fcr\u00fcy\u00fc\u015fe denk geliyor. Nefesinizi h\u0131zland\u0131ran lakin konu\u015fman\u0131za p\u00fcr\u00fcz olmayan bu tempoda y\u00fcr\u00fcmek, en \u00fclk\u00fc ritim olarak g\u00f6steriliyor. Daha faal bir \u00f6m\u00fcr s\u00fcrenler i\u00e7in haftal\u0131k m\u00fchlet 300 dakikaya, yani g\u00fcnde yakla\u015f\u0131k 43 dakikaya \u00e7\u0131kar\u0131ld\u0131\u011f\u0131nda kalp i\u00e7in azam\u00ee m\u00fcdafaa sa\u011flan\u0131yor.<\/p>\n
AZ VAK\u0130TLE B\u00dcY\u00dcK ETK\u0130<\/b><\/p>\n
Uzmanlar, hareketsiz bir hayat s\u00fcrenler i\u00e7in g\u00fcnde 7 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015f\u00fcn bile erken vefat riskini \u00f6nemli oranda azaltabilece\u011fini belirtiyor. K\u00fc\u00e7\u00fck fakat nizaml\u0131 ad\u0131mlar, uzun vadede de\u011ferli s\u0131hhat kazan\u0131mlar\u0131 sa\u011flayabiliyor.<\/p>\n
ADIM SAYMAK \u0130\u00c7\u0130N TEKNOLOJ\u0130 KURAL DE\u011e\u0130L<\/b><\/p>\n
Fitness bilekli\u011fi olmadan da ad\u0131m takibi yap\u0131labiliyor. Ortalama bir insan\u0131n ad\u0131m\u0131 60-80 santimetre. Dakikada yakla\u015f\u0131k 100-120 ad\u0131m atan bir ki\u015fi, 30 dakikal\u0131k y\u00fcr\u00fcy\u00fc\u015fte 3.000-3.600 ad\u0131m atm\u0131\u015f oluyor. Bilinen bir rotada m\u00fchlet ve ad\u0131m say\u0131s\u0131n\u0131 hesaplayarak g\u00fcnl\u00fck ama\u00e7 belirlemek, teknolojik ayg\u0131t olmadan da m\u00fcmk\u00fcn.<\/p>\n","protected":false},"excerpt":{"rendered":"
Y\u00fcr\u00fcmek, sadece bir yerden \u00f6teki bir yere gitmenin yolu de\u011fil; kalbinizi g\u00fc\u00e7l\u00fc tutan, dola\u015f\u0131m\u0131n\u0131z\u0131 destekleyen ve genel s\u0131hhatinizi d\u00fczg\u00fcnle\u015ftiren en do\u011fal antrenman usullerinden biri. Uzmanlara nazaran sistemli y\u00fcr\u00fcy\u00fc\u015f, kan bas\u0131nc\u0131n\u0131 istikrarlar, kolesterol d\u00fczeylerini d\u00fczg\u00fcnle\u015ftirir ve kalp hastal\u0131klar\u0131 riskini k\u0131ymetli \u00f6l\u00e7\u00fcde azalt\u0131r. Pekala g\u00fcnde ka\u00e7 ad\u0131m at\u0131lma\u0131? Uzmanlar a\u00e7\u0131klad\u0131.<\/p>\n","protected":false},"author":1,"featured_media":66883,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[5136,325,89,700],"class_list":["post-66882","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-adim","tag-dakika","tag-gun","tag-kalp"],"_links":{"self":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/66882","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/comments?post=66882"}],"version-history":[{"count":1,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/66882\/revisions"}],"predecessor-version":[{"id":66884,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/66882\/revisions\/66884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media\/66883"}],"wp:attachment":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media?parent=66882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/categories?post=66882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/tags?post=66882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}