{"id":6282,"date":"2024-06-12T00:00:20","date_gmt":"2024-06-12T00:00:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6282"},"modified":"2024-06-12T17:06:51","modified_gmt":"2024-06-12T17:06:51","slug":"how-fatigue-illness-and-overtraining-impact-your-resting-heart-rate","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-fatigue-illness-and-overtraining-impact-your-resting-heart-rate\/","title":{"rendered":"YORGUNLUK, HASTALIK VE A\u015eIRI E\u011eITIM DINLENME KALP ATI\u015e HIZINIZI NASIL ETKILER?"},"content":{"rendered":"<\/p>\n

Bu Bilgileri Daha Ak\u0131ll\u0131 E\u011fitmek \u0130\u00e7in Kullan\u0131p Kullanamayaca\u011f\u0131n\u0131z\u0131.<\/em><\/strong><\/p>\n

Ben lisedeyken, kros ko\u00e7um bize \u00f6zel yap\u0131m ko\u015fu kay\u0131tlar\u0131 \u00e7\u0131kard\u0131. Her sayfan\u0131n d\u00f6rt s\u00fctunu vard\u0131: tarih, egzersiz ve yorumlar, saatlerce uyku ve dinlenme kalp at\u0131\u015f h\u0131z\u0131.<\/p>\n

Bu ilk \u00fc\u00e7 s\u00fctunun hepsi takip etmek i\u00e7in iyi \u015feyler, peki ya dinlenme kalp at\u0131\u015f h\u0131z\u0131?<\/p>\n

\n
\"resting-heart-rate\"<\/figure>\n<\/div>\n

Ko\u00e7um, her g\u00fcn sabah uyand\u0131\u011f\u0131n\u0131zda dinlenme kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 kontrol etmenin, a\u015f\u0131r\u0131 e\u011fitim al\u0131yorsan\u0131z veya hasta olmaya ba\u015fl\u0131yorsan\u0131z sizi uyarabilece\u011fine inan\u0131yordu.<\/p>\n

Hakl\u0131 miydi?<\/p>\n

Koyun gibi, itiraf etmeliyim ki her g\u00fcn dinlenme kalp at\u0131\u015f h\u0131z\u0131m\u0131 takip edecek kadar \u00e7al\u0131\u015fkan de\u011fildim. Ara ara ara kontrol ederdim, b\u00f6ylece benim i\u00e7in “normal” olan bir top park\u0131m olurdu ve dinlenme kalp at\u0131\u015f h\u0131z\u0131m hastayken kesinlikle y\u00fckseldi – bazen% 70-100 artt\u0131. Sezgisel olarak, hastal\u0131k v\u00fccudunuza daha fazla stres getirdi\u011finden, bu biraz mant\u0131kl\u0131d\u0131r.<\/p>\n

Ne yaz\u0131k ki, hastal\u0131k ve dinlenme kalp at\u0131\u015f h\u0131z\u0131 s\u00f6z konusu oldu\u011funda, bilimsel ara\u015ft\u0131rmalar\u0131n \u00f6n\u00fcnde \u00e7ok az \u015fey vard\u0131r.<\/p>\n

WebMD ve Amerikan Kalp Derne\u011fi gibi \u00e7evrimi\u00e7i kaynaklar, hasta olman\u0131n ger\u00e7ekten de dinlenme kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fckseltti\u011fini iddia ediyor, ancak bunun ne kadar g\u00fcvenilir oldu\u011fu, kalp at\u0131\u015f h\u0131z\u0131ndaki art\u0131\u015f\u0131n b\u00fcy\u00fckl\u00fc\u011f\u00fcn\u00fcn hastal\u0131\u011f\u0131n ciddiyetiyle ilgili olup olmad\u0131\u011f\u0131 veya dinlenme kalp at\u0131\u015f h\u0131z\u0131n\u0131n di\u011fer semptomlar\u0131n ba\u015flang\u0131c\u0131ndan \u00f6nce y\u00fckselip y\u00fckselmedi\u011fi hakk\u0131nda bulabilece\u011fim hi\u00e7bir sabit veri yok.<\/p>\n

Neyse ki, ucuz, giyilebilir kalp at\u0131\u015f h\u0131z\u0131 monit\u00f6rlerinin ortaya \u00e7\u0131kmas\u0131yla, bu sorular\u0131 ara\u015ft\u0131ran bir \u00e7al\u0131\u015fman\u0131n y\u00fcr\u00fct\u00fclmesi \u00e7ok zor olmamal\u0131d\u0131r. Doktor veya ara\u015ft\u0131rmac\u0131ysan\u0131z, i\u015fte yay\u0131nlanma \u015fans\u0131n\u0131z!<\/p>\n

Bununla birlikte, dinlenme kalp at\u0131\u015f h\u0131z\u0131 ve a\u015f\u0131r\u0131 e\u011fitim \u00fczerine yap\u0131lan ara\u015ft\u0131rma farkl\u0131 bir hikayedir.<\/p>\n

Bu makalede, ara\u015ft\u0131rman\u0131n ne s\u00f6yledi\u011fini ve bu bilgileri daha ak\u0131ll\u0131 e\u011fitim i\u00e7in kullan\u0131p kullanamayaca\u011f\u0131n\u0131z\u0131 inceleyece\u011fiz.<\/p>\n

A\u015f\u0131r\u0131 e\u011fitim ve dinlenme kalp at\u0131\u015f h\u0131z\u0131<\/h2>\n
\"\"<\/figure>\n

Sa\u011fl\u0131kl\u0131 bir ko\u015fucuda, v\u00fccut, kilometrenizi art\u0131rmak veya uzun vadede daha ileri gitmek gibi e\u011fitimde yeni bir strese olumlu yan\u0131t verir. Ama a\u015f\u0131r\u0131 e\u011fitim veya “a\u015f\u0131r\u0131 yard\u0131m” durumundaysan\u0131z, daha az \u015fiddetli kuzeni, v\u00fccudunuz e\u011fitim uyaranlar\u0131na isyan eder ve kendinizi liste d\u0131\u015f\u0131, anormal derecede a\u011fr\u0131l\u0131, sinirli ve yorgun hissedersiniz.<\/p>\n

Ayr\u0131ca, uyumakta zorlanabilirsiniz ve antrenmanlar\u0131n\u0131z ve yar\u0131\u015flar\u0131n\u0131z k\u00f6t\u00fc gider.<\/p>\n

A\u015f\u0131r\u0131 e\u011fitim , “do\u011fal olarak” ger\u00e7ekle\u015fti\u011finde kontroll\u00fc bir \u015fekilde g\u00f6zlemlemek zor oldu\u011fundan (yani sporcular istemeden \u00e7ok fazla antrenman yaparak a\u015f\u0131r\u0131ya ka\u00e7t\u0131klar\u0131nda), \u00e7o\u011fu \u00e7al\u0131\u015fma bunun yerine k\u00fc\u00e7\u00fck bir sporcu grubuna sahip olarak\u00a0kas\u0131tl\u0131 olarak\u00a0<\/em>a\u015f\u0131r\u0131 e\u011fitime neden olur ve k\u0131sa bir s\u00fcre i\u00e7inde antrenman y\u00fcklerini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde artt\u0131r\u0131r.<\/p>\n

\u00c7o\u011fu durumda, bu g\u00fcvenilir bir \u015fekilde istemeden a\u015f\u0131r\u0131 e\u011fitimle ayn\u0131 semptomlar\u0131 te\u015fvik eder.<\/p>\n

Asker Jeukendrup ve Hollanda’daki Limburg \u00dcniversitesi’ndeki di\u011fer ara\u015ft\u0131rmac\u0131lar taraf\u0131ndan yap\u0131lan bu t\u00fcr bir \u00e7al\u0131\u015fmada, iki haftal\u0131k bir blok boyunca normal antrenman yo\u011funluklar\u0131n\u0131 y\u00fckselten yedi erkek bisiklet\u00e7i g\u00f6zlemlendi. Di\u011fer \u015feylerin yan\u0131 s\u0131ra, Jeukendrup ve arkada\u015flar\u0131 gece uyurken sporcular\u0131n kalp at\u0131\u015flar\u0131n\u0131 \u00f6l\u00e7t\u00fcler.<\/p>\n

Antrenmanlardaki iki haftal\u0131k s\u0131\u00e7ramadan sonra, t\u00fcm sporcular yorgundu ve \u00e7al\u0131\u015fman\u0131n ba\u015flang\u0131c\u0131nda yap\u0131lan testlerle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda bir zaman denemesinde daha k\u00f6t\u00fc performans g\u00f6sterdiler. Ayr\u0131ca, uyuyan kalp at\u0131\u015f h\u0131z\u0131 dakikada ortalama 49 at\u0131mdan 54’e y\u00fckseldi.<\/p>\n

Buna kar\u015f\u0131l\u0131k, mesafe ko\u015fucular\u0131 \u00fczerinde benzer bir \u00e7al\u0131\u015fma farkl\u0131 bir sonuca vard\u0131.<\/p>\n

Kanada’daki Toronto \u00dcniversitesi’nden Verde, Thomas ve Shephard, \u00fc\u00e7 haftal\u0131k bir s\u00fcre boyunca e\u011fitimde% 40’l\u0131k bir s\u0131\u00e7rama yapan 31:04’l\u00fck ortalama 10k PR ile 10 ko\u015fucu \u00e7al\u0131\u015ft\u0131. 10 ko\u015fucudan alt\u0131s\u0131 artan antrenman blo\u011fu s\u0131ras\u0131nda s\u00fcrekli yorgunluk bildirdi ve ikisi \u00fcst solunum yolu enfeksiyonu ge\u00e7irdi.<\/p>\n

A\u011f\u0131r antrenmanlar s\u0131ras\u0131nda daha y\u00fcksek istirahat kalp at\u0131\u015flar\u0131na do\u011fru \u00e7ok k\u00fc\u00e7\u00fck ve istatistiksel olarak \u00f6nemsiz bir e\u011filim vard\u0131 ve \u00fc\u00e7 haftal\u0131k bloktan sonraki iyile\u015fme d\u00f6neminde benzer (ayn\u0131 zamanda \u00f6nemli olmasa da) bir d\u00fc\u015f\u00fc\u015f vard\u0131, ancak yazarlar de\u011fi\u015fimin b\u00fcy\u00fckl\u00fc\u011f\u00fcn\u00fcn – dakikada iki at\u0131mdan az, dakikada yakla\u015f\u0131k 51 ila 53 at\u0131m – ger\u00e7ek d\u00fcnyadaki sporcular i\u00e7in yararl\u0131 bir \u00f6l\u00e7\u00fcm olamayacak kadar k\u00fc\u00e7\u00fck oldu\u011funu kaydettiler.<\/p>\n

Uyuyan kalp at\u0131\u015f h\u0131z\u0131 dalgalanmalar\u0131<\/h3>\n
\"\"<\/figure>\n

Juul Achten ve Asker Jeukendrup’un 2003 tarihli bir inceleme makalesinde (inceledi\u011fimiz ilk \u00e7al\u0131\u015fman\u0131n ba\u015f yazar\u0131) a\u015f\u0131r\u0131 e\u011fitim ve artan dinlenme kalp at\u0131\u015f h\u0131z\u0131 aras\u0131nda bir ili\u015fki bulunmayan di\u011fer d\u00f6rt bilimsel \u00e7al\u0131\u015fmaya i\u015faret edildi.<\/p>\n

Bununla birlikte, a\u015f\u0131r\u0131 e\u011fitimle ili\u015fkili\u00a0olarak uyuyan\u00a0<\/em>kalp h\u0131z\u0131nda bir art\u0131\u015f bulan ek bir \u00e7al\u0131\u015fmaya at\u0131fta bulundular.<\/p>\n

Achten ve Jeukendrup, uyku s\u0131ras\u0131nda kalp at\u0131\u015f h\u0131z\u0131n\u0131n v\u00fccudunuzun iyile\u015fme durumunun daha g\u00fcvenilir bir g\u00f6stergesi oldu\u011funu varsay\u0131m eder.<\/p>\n

Dinlenme kalp at\u0131\u015f h\u0131z\u0131, herhangi bir nedenle dakikada birka\u00e7 at\u0131\u015fla yukar\u0131 veya a\u015fa\u011f\u0131 s\u0131\u00e7rabilir ve gece kalp at\u0131\u015f h\u0131z\u0131 \u00f6l\u00e7\u00fcmleri, dinlenme kalp at\u0131\u015f h\u0131z\u0131n\u0131 \u00f6l\u00e7mek i\u00e7in gereken tipik 30 saniye veya bir dakikadan \u00e7ok daha uzun s\u00fcreler boyunca \u00f6l\u00e7\u00fclebilir ve ortalama olarak kullan\u0131labilir.<\/p>\n

son<\/h2>\n
\"\"<\/figure>\n

Ara\u015ft\u0131rma, tek ba\u015f\u0131na, dinlenme kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131n bir \u00f6l\u00e7\u00fcm i\u00e7in o kadar da yararl\u0131 olmad\u0131\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n

A\u015f\u0131r\u0131 e\u011fitim konusunda endi\u015feleniyorsan\u0131z, yorgunluk seviyeniz, egzersiz s\u00fcreleriniz ve uyku kaliteniz gibi \u015feylere \u00e7ok dikkat etmek muhtemelen daha iyidir.<\/p>\n

Bunlar k\u00f6t\u00fc gidiyorsa, dinlenme kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131n ne yapt\u0131\u011f\u0131na bak\u0131lmaks\u0131z\u0131n dikkat etmelisiniz.<\/p>\n

Hastal\u0131k s\u00f6z konusu oldu\u011funda, j\u00fcri hala d\u0131\u015far\u0131dad\u0131r – so\u011fuk alg\u0131nl\u0131\u011f\u0131 veya grip hasta oldu\u011funuzda dinlenme veya uyku kalp at\u0131\u015f h\u0131z\u0131 hakk\u0131nda iyi bir ara\u015ft\u0131rma yoktur.<\/p>\n

Muhtemelen hastalad\u0131\u011f\u0131n\u0131zda artacakt\u0131r, ancak ne kadar oldu\u011fu ve kalp at\u0131\u015f h\u0131z\u0131n\u0131n di\u011fer hastal\u0131k semptomlar\u0131 ortaya \u00e7\u0131kmadan \u00f6nce mi yoksa sonra m\u0131 y\u00fckseldi\u011fi a\u00e7\u0131k de\u011fildir.<\/p>\n

Uyuyan\u00a0<\/em>kalp at\u0131\u015f h\u0131z\u0131n\u0131n de\u011feri hakk\u0131nda daha fazla ara\u015ft\u0131rmaya da ihtiya\u00e7 vard\u0131r – a\u015f\u0131r\u0131 e\u011fitim veya hastal\u0131\u011f\u0131n daha g\u00fcvenilir ve hassas bir tahmincisi midir?<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Bu Bilgileri Daha Ak\u0131ll\u0131 E\u011fitmek \u0130\u00e7in Kullan\u0131p Kullanamayaca\u011f\u0131n\u0131z\u0131. Ben lisedeyken, kros ko\u00e7um bize \u00f6zel yap\u0131m ko\u015fu kay\u0131tlar\u0131 \u00e7\u0131kard\u0131. Her sayfan\u0131n […]<\/p>\n","protected":false},"author":2,"featured_media":6283,"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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