{"id":6086,"date":"2025-03-27T00:00:30","date_gmt":"2025-03-27T00:00:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6086"},"modified":"2025-03-27T16:28:22","modified_gmt":"2025-03-27T16:28:22","slug":"when-is-the-best-time-of-day-to-work-out","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/when-is-the-best-time-of-day-to-work-out\/","title":{"rendered":"G\u00dcN\u00dcN EN IYI SAATI NE ZAMAN?"},"content":{"rendered":"<\/p>\n<p>Egzersiz i\u00e7in en iyi zaman\u0131 bulmaya m\u0131 \u00e7al\u0131\u015f\u0131yorsun? Ger\u00e7ek \u015fu ki, bu ki\u015fisel! Fitness rutinsizin i\u00e7in en iyi ne \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 anlamaya bu ipu\u00e7lar\u0131n\u0131 izleyin.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/upl.stack.com\/wp-content\/uploads\/2017\/10\/18120521\/Peak-Training-Time-STACK.jpg\" alt=\"\" \/><\/figure>\n<p>\u015eafak, alacakaranl\u0131k ya da gecenin \u00f6l\u00fc- ne zaman \u00e7al\u0131\u015fmak i\u00e7in en iyi zaman? Bu senin i\u00e7in en uygun zaman alametine ba\u011fl\u0131 \u00e7\u00fcnk\u00fc fiziksel aktivitenin yararlar\u0131 ne kadar tutarl\u0131 oldu\u011funa ba\u011fl\u0131.<\/p>\n<p>Egzersiz i\u00e7in en iyi zaman sabah erken oldu\u011funu duymu\u015f olabilirsiniz &#8211; metabolizma devam almak i\u00e7in ya da egzersiz raydan olabilir g\u00fcn boyunca beklenmedik dikkat da\u011f\u0131t\u0131c\u0131 \u00f6nlemek i\u00e7in. Ama sabah insan\u0131 de\u011filsen, \u015fafakta kalk\u0131p spor yapmaya \u00e7al\u0131\u015fman i\u015fe yaramayabilir. \u00d6nemli olan sizin i\u00e7in en \u00e7ok i\u015fe yarayacak \u015feyi yapmakt\u0131r.<\/p>\n<p>Zamanlaman\u0131z \u00f6ng\u00f6r\u00fclebilir de\u011filse, esnek olman\u0131z ve g\u00fcn\u00fcn \u00e7e\u015fitli saatleri i\u00e7in bir plan\u0131n\u0131z olmas\u0131 gerekebilir.<\/p>\n<p>Ak\u015fam \u00e7ok ge\u00e7 saatlere kadar egzersiz kolayca uykuya dalma n\u0131z\u0131 sa\u011flar bulursan\u0131z, g\u00fcn\u00fcn erken saatlerinde egzersiz oturumu vardiya veya hareket daha az yo\u011fun, daha dikkatli formlar\u0131 deneyin.<\/p>\n<h3>Ne Zaman Daha \u00d6nemli Olabilir<\/h3>\n<p>Motive olmak i\u00e7in keyfiniz olan aktiviteleri se\u00e7in. Tek ba\u015f\u0131na y\u00fcr\u00fcmek, y\u00fczmek veya bisiklete binmek sizin i\u00e7in daha uygun olabilir. Ailenizle daha fazla zaman ge\u00e7irmek istiyorsan\u0131z, yemek sonras\u0131 y\u00fcr\u00fcy\u00fc\u015f veya futbol oyunu gibi birlikte yapabilece\u011finiz bir aktivite bulun.<\/p>\n<p>O kadar \u00e7ok se\u00e7enek var ki; Kendinizi sadece bir tanesiyle s\u0131n\u0131rlamay\u0131n. Aralar\u0131ndan se\u00e7im yapabilece\u011finiz \u00e7e\u015fitli fitness aktiviteleri olmas\u0131 s\u0131k\u0131lmaktan veya yanmaktan kurtulabilir.<\/p>\n<h3>G\u00fcn\u00fcn herhangi bir saatinde yapabilece\u011finiz baz\u0131 etkinlikler \u015funlard\u0131r:<\/h3>\n<ul>\n<li>Y\u00fcr\u00fcmek, ko\u015fmak ve ko\u015fmak<\/li>\n<li>Y\u00fczme<\/li>\n<li>Bisikleti<\/li>\n<li>Dans ve aerobik<\/li>\n<li>Merdiven \u00e7\u0131kma<\/li>\n<li>Spor yapma<\/li>\n<li>Kuvvet antrenman\u0131 ve a\u011f\u0131rl\u0131klar\u0131<\/li>\n<li>Yoga ve Pilates<\/li>\n<li>Boks ve kickboks<\/li>\n<li>D\u00f6v\u00fc\u015f sanatlar\u0131 ve Tai Chi<\/li>\n<\/ul>\n<p>Ta\u015f\u0131nmak i\u00e7in g\u00fcn\u00fcn do\u011fru saatinde kimse yok. O zaman bunu yap, bu senin i\u00e7in do\u011fru.<\/p>\n<h2><a>Sabah \u00c7al\u0131\u015fma I\u00e7in Case<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/msid-68370896,width-800,height-600,resizemode-75,imgsize-1150130,pt-32,y_pad-40\/68370896.jpg\" alt=\"\" \/><\/figure>\n<p>Lojistik olarak, sabahlar\u0131 egzersiz yapmak i\u00e7in pek \u00e7ok profesyonel var.<\/p>\n<p>Her \u015feyden \u00f6nce, daha g\u00fcne ba\u015flamadan \u00f6nce egzersiz ve \u00fczerinde bitmi\u015f al\u0131rs\u0131n\u0131z. Bu da g\u00fcne endorfinle ba\u015flayaca\u011f\u0131n anlam\u0131na gelir ve 9 a.m&#8217;dan \u00f6nce bir \u015fey ba\u015fard\u0131\u011f\u0131n\u0131 bilmek iyi bir duygu. Ve bu b\u00fcy\u00fck bir ego art\u0131\u015f\u0131.<\/p>\n<p>Ayr\u0131ca, \u00f6\u011fleden sonra veya ak\u015fam daha sonra egzersiz hakk\u0131nda endi\u015felenmenize gerek yok. Bu bir rahatlama olabilir, yemek pi\u015firmek i\u00e7in zaman b\u0131rakarak, arkada\u015flar la sosyalle\u015fme, ve sadece d\u00fcz rahatlat\u0131c\u0131.<\/p>\n<h3>Faydalar\u0131 (Bilime G\u00f6re!)<\/h3>\n<p>\u00c7al\u0131\u015fmalar sabah saatlerinde egzersiz kavram\u0131n\u0131 destekler. T\u0131p ve\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22617393\" target=\"_blank\" rel=\"noreferrer noopener\">Bilim Spor ve Egzersiz<\/a>\u00a0yay\u0131nlanan bir \u00e7al\u0131\u015fmada kad\u0131nlar\u0131n sabah ilk \u015fey d\u0131\u015far\u0131 \u00e7al\u0131\u015ft\u0131ktan sonra g\u0131da nas\u0131l tepki de\u011ferlendirildi. Kat\u0131l\u0131mc\u0131lar &#8211; sa\u011fl\u0131kl\u0131 v\u00fccut a\u011f\u0131rl\u0131klar\u0131 olanlar ve obez olanlar &#8211; 45 dakika boyunca tempolu y\u00fcr\u00fcd\u00fc, onlar daha az lezzetli g\u00f6r\u00fcn\u00fcml\u00fc g\u0131da foto\u011fraflar\u0131 ile hi\u00e7 egzersiz ba\u015far\u0131s\u0131z zamana g\u00f6re dikkatlerini da\u011f\u0131ld\u0131.<\/p>\n<p>Bu sabah aktivite \u00fczerine bina, kat\u0131l\u0131mc\u0131lar\u0131n sabah egzersiz g\u00fcn, onlar da g\u00fcn boyunca fiziksel aktivite lerini daha \u00e7ok onlar sabah egzersiz vermedi g\u00fcn daha artt\u0131. Sabah spor salonu isabet ek faydalar\u0131 artan bir metabolizma dahil, hangi uyurken gece yerine onlar\u0131 t\u00fcketmek gibi g\u00fcn boyunca kalori yakmak i\u00e7in devam edece\u011fiz anlam\u0131na gelir.<\/p>\n<p>Sabah \u00e7al\u0131\u015fmak i\u00e7in ba\u015fka nedenler mi?\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4270305\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00c7al\u0131\u015fmalar,\u00a0<\/a>ak\u015fam fitness rejimi kadar devirli uyku tehlikeye olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrmektedir. Egzersiz kalp h\u0131z\u0131 ve v\u00fccut \u0131s\u0131s\u0131n\u0131 art\u0131r\u0131r. Bu gece ter seanslar\u0131 baz\u0131 kapal\u0131 g\u00f6z almak i\u00e7in yetene\u011fini engel olabilir anlam\u0131na gelir.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4270305\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00c7al\u0131\u015fmalar<\/a>\u00a07 a.m,, \u00f6\u011fleden sonra veya ak\u015fam daha sonra ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, bireylerin gece daha kaliteli uyku yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<p>Bir ba\u015fka arg\u00fcman sabah bir egzersiz i\u00e7in ilk \u015fey i\u00e7in durumda yapma a\u00e7 karn\u0131na egzersiz daha fazla ya\u011f yakmak olabilir. Egzersiz ler a\u00e7 karn\u0131na spor salonuna vururken\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23340006\" target=\"_blank\" rel=\"noreferrer noopener\">y\u00fczde 20&#8217;ye<\/a>\u00a0kadar daha fazla v\u00fccut ya\u011f yakabilir. Bu sabah \u00e7ok daha ula\u015f\u0131labilir feat, kahvalt\u0131dan \u00f6nce, d\u00fczenli olarak yemek olmal\u0131d\u0131r s\u0131ras\u0131nda tam bir g\u00fcn sonra daha!<\/p>\n<h2><a>\u00d6\u011fleden sonra terleme i\u00e7in Case, veya Gece<\/a><\/h2>\n<p>Kesinlikle sabah gibi g\u00f6r\u00fcn\u00fcyor olsa da \u00e7al\u0131\u015fmak i\u00e7in ideal bir zaman, \u00f6\u011fleden sonra egzersiz uydurma veya saat sonra kan\u0131tlanm\u0131\u015f ikramiyeleri vard\u0131r. Bir ak\u015fam egzersiz planlama sabah baz\u0131 ekstra shuteye almak anlam\u0131na gelebilir. Ama ba\u015fka faydalar\u0131 da var!<\/p>\n<h3>Faydalar\u0131 (Bilime G\u00f6re!)<\/h3>\n<p>Bir\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21029194\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fmada<\/a>\u00a0v\u00fccudunuzun \u00f6\u011fleden sonra zirveleri ger\u00e7ekle\u015ftirmek i\u00e7in yetene\u011fini bulundu. V\u00fccut \u0131s\u0131n\u0131z g\u00fcn boyunca artar, kas fonksiyonu ve g\u00fcc\u00fc, enzim aktivitesi ve performans i\u00e7in dayan\u0131kl\u0131l\u0131k optimize.<\/p>\n<p>2p.m. ve 6 p.m aras\u0131nda, v\u00fccut \u0131s\u0131n\u0131z en y\u00fcksek seviyededir. Bu v\u00fccudunuzun en haz\u0131r oldu\u011fu zaman penceresi s\u0131ras\u0131nda egzersiz olacak anlam\u0131na gelebilir, potansiyel olarak \u00e7al\u0131\u015fmak i\u00e7in g\u00fcn\u00fcn en etkili zaman yapma.<\/p>\n<p>Ayr\u0131ca, oksijen al\u0131m\u0131 kinetik daha h\u0131zl\u0131 ak\u015fam, hangi daha yava\u015f ve etkili sabah daha kaynaklar\u0131n\u0131z\u0131 kullanmak anlam\u0131na gelir. Sabah egzersiz de rutin i\u00e7in ek bir \u0131s\u0131nma ekleyerek gerektirebilir, hangi egzersiz oda\u011f\u0131 uzak alabilir.<\/p>\n<p>\u00d6\u011fleden sonra ve ak\u015fam \u00e7al\u0131\u015fma i\u00e7in durum devam ediyor. \u00d6\u011fleden sonra ve ak\u015fam,\u00a0<a href=\"http:\/\/digitalcommons.lmu.edu\/cgi\/viewcontent.cgi?article=1262&amp;context=ce\" target=\"_blank\" rel=\"noreferrer noopener\">reaksiyon s\u00fcresi<\/a>\u00a0y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 e\u011fitim (HIIT) veya ko\u015fu band\u0131 \u00fczerinde h\u0131z \u00e7al\u0131\u015fmas\u0131 gibi egzersizler i\u00e7in \u00f6nemlidir en h\u0131zl\u0131, yer almaktad\u0131r. \u00d6\u011fleden sonra da kalp h\u0131z\u0131 ve kan bas\u0131nc\u0131 en d\u00fc\u015f\u00fck oldu\u011fu zamand\u0131r, hangi performans\u0131 art\u0131r\u0131rken yaralanma \u015fans\u0131n\u0131z\u0131 azalt\u0131r.<\/p>\n<p>Baz\u0131 gece egzersiz uykubozabilir hakk\u0131nda bireyleri uyarabilir iken, bir\u00a0<a href=\"http:\/\/pdfs.journals.lww.com\/nsca-jscr\/9000\/00000\/Effects_of_Resistance_Exercise_Timing_on_Sleep.97150.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fmada<\/a>\u00a0bile ak\u015fam a\u011f\u0131rl\u0131k kald\u0131rd\u0131 olanlar daha kaliteli uyku var ve sabah ayn\u0131 egzersiz imi\u015f daha uzun s\u00fcre uyudu bulundu.<\/p>\n<h2><a>Karar<\/a><\/h2>\n<p>Peki zaman en iyisi nedir? Bilim ve \u00e7al\u0131\u015fmalar \u00e7eli\u015fkili g\u00f6r\u00fcnse de, bir \u015fey a\u00e7\u0131kt\u0131r: G\u00fcn\u00fcn hangi saatinde yaparsan\u0131z yap\u0131n, egzersiz \u00f6nemlidir.<\/p>\n<p>As\u0131l \u00f6nemli olan, g\u00fcn\u00fcn sizin i\u00e7in \u00e7al\u0131\u015fan ve program\u0131n\u0131za uyan bir zaman bulman\u0131z ve sonra da ona ba\u011fl\u0131 kalman\u0131zd\u0131r. Her g\u00fcn ayn\u0131 anda egzersiz rejimi tutarl\u0131 tutarak, daha fazla e\u011fitim kazan\u0131mlar yap\u0131yor olabilir. \u00d6nemli olan da bu de\u011fil mi?<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Egzersiz i\u00e7in en iyi zaman\u0131 bulmaya m\u0131 \u00e7al\u0131\u015f\u0131yorsun? Ger\u00e7ek \u015fu ki, bu ki\u015fisel! Fitness rutinsizin i\u00e7in en iyi ne \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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