{"id":6339,"date":"2024-09-18T00:00:30","date_gmt":"2024-09-18T00:00:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6339"},"modified":"2024-09-18T17:08:31","modified_gmt":"2024-09-18T17:08:31","slug":"why-exercise-boosts-mood-and-energy","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/why-exercise-boosts-mood-and-energy\/","title":{"rendered":"EGZERSIZ RUH HALINI VE ENERJIYI NEDEN ARTIRIR?"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p>D\u00fczenli egzersizler enerji seviyenizde ger\u00e7ek bir fark yaratabilir. Maksimum avantajlardan nas\u0131l yararlan\u0131laca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin.<\/p>\n<p>D\u00fczenli egzersizler enerji seviyenizde ve ruh halinizde ger\u00e7ek bir fark yaratabilir.<\/p>\n<p>Halsiz, yorgun ve uykulu hissediyor musun? Yapman gerekeni yapacak enerjin yok mu? Ekstra bardak java ve saatlerce uyumay\u0131 atlay\u0131n ve spor salonuna gidin.<\/p>\n<p>Lenox Hill Hastanesi ve New York&#8217;taki Mt. Sinai Hastanesi&#8217;nde spor t\u0131bb\u0131 uzman\u0131 olan Robert Gotlin&#8217;e g\u00f6re, egzersizin enerji seviyeniz i\u00e7in faydalar\u0131 iki y\u00f6nl\u00fcd\u00fcr: Egzersiz, v\u00fccudunuzun zindeli\u011fini ve ayn\u0131 zamanda ruh halinizi art\u0131r\u0131r, her ikisi de genel sa\u011fl\u0131\u011f\u0131n\u0131za ve refah\u0131n\u0131za katk\u0131da bulunur.<\/p>\n<h2>Egzersiz Sa\u011fl\u0131k ve Esenli\u011fe Nas\u0131l Yard\u0131mc\u0131 Olur?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/qph.fs.quoracdn.net\/main-qimg-a9c0bfeac93c16d42ef1b4c07f2f2529\" alt=\"\" \/><\/figure>\n<p>Egzersiz, \u015fu nedenlerle bir\u00e7ok sa\u011fl\u0131kl\u0131 ya\u015fam alan\u0131n\u0131 g\u00fc\u00e7lendirir:<\/p>\n<ul>\n<li><strong>Endorfin seviyelerinde art\u0131\u015f\u00a0<\/strong>&#8220;Endorfin, enerji patlamas\u0131 gerektiren bir \u015fey yapt\u0131\u011f\u0131m\u0131zda sal\u0131nan v\u00fccudumuzun do\u011fal hormonlar\u0131d\u0131r &#8211; bunlar bizi harekete ge\u00e7irdiren, hareket ettirmemizi sa\u011flayan \u015feylerdir&#8221; diyor Dr. Gotlin. &#8220;Egzersiz bu seviyeleri art\u0131rma e\u011filimindedir.&#8221; Yayg\u0131n olarak &#8220;ko\u015fucunun y\u00fcksek&#8221; olarak bilinen \u00f6fori hissine katk\u0131da bulunan endorfin sal\u0131n\u0131m\u0131d\u0131r.<\/li>\n<li><strong>Daha iyi kalp sa\u011fl\u0131\u011f\u0131<\/strong>\u00a0Egzersiz, g\u00fcn boyunca daha fazla dayan\u0131kl\u0131l\u0131\u011fa sahip olman\u0131z\u0131 sa\u011flayan kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131 art\u0131r\u0131r. G\u00fcnl\u00fck aktivitelerinizi yapmak daha kolay oldu\u011funda, kalan enerjiniz olacak ve i\u015f bitti\u011finde kendinizi \u00e7ok yorgun hissetmeyeceksiniz. Genel kardiyovask\u00fcler sa\u011fl\u0131k i\u00e7in, Amerikan Kalp Derne\u011fi haftada en az be\u015f g\u00fcn en az 30 dakika orta yo\u011funlukta aerobik aktivite \u00f6nerir. Kolesterol ve kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmek i\u00e7in, haftada \u00fc\u00e7 ila d\u00f6rt kez 40 dakika orta ila g\u00fc\u00e7l\u00fc yo\u011funlukta aerobik aktivite hedefleyin.<\/li>\n<li><strong>Geli\u015ftirilmi\u015f uyku<\/strong>\u00a0Egzersiz ayr\u0131ca daha iyi bir gece dinlenmesi elde etmenizi sa\u011flar; y\u00fcksek kaliteli bir uyku \u00e7ektirdi\u011finizde, g\u00fcn i\u00e7inde kendinizi daha tazelenmi\u015f hissedersiniz. Nisan 2015&#8217;te Uyku\u00a0<em>Ara\u015ft\u0131rmalar\u0131 Dergisi&#8217;nde\u00a0<\/em>yay\u0131nlanan bir \u00e7al\u0131\u015fma, bir hafta boyunca en az 150 dakikal\u0131k orta yo\u011funlukta fiziksel aktivite yapan uykusuzluk \u00e7eken ki\u015filere bakt\u0131. (bu, D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc&#8217;n\u00fcn yeti\u015fkinler i\u00e7in \u00f6nerilen fiziksel aktivite d\u00fczeyidir). Ara\u015ft\u0131rmac\u0131lar, bu miktarda fiziksel aktivitenin sadece uykusuzluk semptomlar\u0131n\u0131n \u015fiddetinde \u00f6nemli bir azalma ile de\u011fil, ayn\u0131 zamanda ruh halinde de bir y\u00fckselme ile ili\u015fkili oldu\u011funu buldular.<\/li>\n<li><strong>Daha keskin odak<\/strong>\u00a0Zihinsel olarak, iyi bir egzersizden sonra kendimizi daha enerjik ve d\u00fcnyayla m\u00fccadele etmeye haz\u0131r hissediyoruz \u00e7\u00fcnk\u00fc endorfinler fiziksel enerji seviyemizi art\u0131rd\u0131. Nisan 2016&#8217;da\u00a0<em>Oksidatif T\u0131p ve H\u00fccresel Uzun \u00d6m\u00fcr&#8217;de\u00a0<\/em>yay\u0131nlanan ya\u015fl\u0131 yeti\u015fkinler \u00fczerinde yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re, 24 haftal\u0131k orta derecede aerobik egzersiz program\u0131 konsantrasyon da dahil olmak \u00fczere bili\u015fsel i\u015flevi geli\u015ftirdi. Baz\u0131 ara\u015ft\u0131rmac\u0131lar daha y\u00fcksek yo\u011funluklu egzersizlerin ayn\u0131 olumlu etkiye sahip\u00a0<em>olmayabilece\u011fini\u00a0<\/em>tahmin etse de, \u015eubat 2014&#8217;te\u00a0<em>Alg\u0131sal ve Motor Beceriler\u00a0<\/em>dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fma, y\u00fcksek yo\u011funluklu bir e\u011fitim oturumunun dikkat ve k\u0131sa s\u00fcreli haf\u0131za g\u00f6revleri a\u00e7\u0131s\u0131ndan bili\u015fsel i\u015flevi geli\u015ftirdi\u011fini buldu.<\/li>\n<\/ul>\n<h2>Egzersizin Psikolojik ve Zihinsel Sa\u011fl\u0131k Yararlar\u0131 Da Vard\u0131r<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.psychologytoday.com\/sites\/default\/files\/styles\/image-article_inline_full\/public\/field_blog_entry_teaser_image\/2018-03\/brain-dumbell-pic.png?itok=jthE_Zqu\" alt=\"\" \/><\/figure>\n<p>Gotlin, &#8220;Egzersizin psikolojik k\u0131sm\u0131n\u0131n enerji seviyeleriyle do\u011frudan ili\u015fkili oldu\u011fu g\u00f6sterilmi\u015ftir: Daha iyi hissediyorsunuz ve daha fazla enerji hissediyorsunuz&#8221;, diyor.<\/p>\n<p>Geni\u015f bir ara\u015ft\u0131rma organ\u0131, d\u00fczenli egzersizin daha d\u00fc\u015f\u00fck depresyon insidans\u0131 ile ili\u015fkili oldu\u011funu s\u00fcrekli olarak g\u00f6stermi\u015ftir. \u0130\u015fte oldu\u011fu d\u00fc\u015f\u00fcn\u00fclen \u00e7e\u015fitli mekanizmalar ve fakt\u00f6rler vard\u0131r ve egzersizin ruh haline neden ve nas\u0131l yard\u0131mc\u0131 oldu\u011funu belirlemek i\u00e7in daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 vard\u0131r. Ancak\u00a0<em>N\u00f6ropsikobiyoloji\u00a0<\/em>dergisinde 2013&#8217;te yay\u0131nlanan bir derlemeye g\u00f6re, egzersiz, sinirlerin yeni ba\u011flant\u0131lar yapmas\u0131na, muhtemelen beyin fonksiyonlar\u0131n\u0131 iyile\u015ftirmesine ve muhtemelen depresif semptomlar\u0131n azalt\u0131lmas\u0131nda rol oynamas\u0131na neden olan n\u00f6rotransmitterlerin ve n\u00f6rotrofik fakt\u00f6rler ad\u0131 verilen proteinlerin sal\u0131nmas\u0131yla ili\u015fkilidir.<\/p>\n<p>Fiziksel aktivitenin kendisi yararl\u0131 bir etki sa\u011flarken, sosyal y\u00f6n ruh halini art\u0131rmada da rol oynayabilir. Parka, spor salonuna gitmek veya grup egzersizi dersi almak sizi evden \u00e7\u0131kar\u0131r ve ba\u015fkalar\u0131yla etkile\u015fime girer, bu da izolasyonu hafifletebilir. Ve yaln\u0131zl\u0131k ve sosyal izolasyon, ruh sa\u011fl\u0131\u011f\u0131 ve refah\u0131 s\u00f6z konusu oldu\u011funda k\u00fc\u00e7\u00fcmsenecek bir \u015fey de\u011fildir. Mart 2015&#8217;te\u00a0<em>Perspectives on Psychological Health\u00a0<\/em>dergisinde yay\u0131nlanan \u00e7al\u0131\u015fmalar\u0131n g\u00f6zden ge\u00e7irilmesi, hem ger\u00e7ek hem de alg\u0131lanan sosyal izolasyonun erken \u00f6l\u00fcm riskinin artmas\u0131yla ili\u015fkili oldu\u011funu belirtmi\u015ftir.<\/p>\n<h2>Enerjiyi En \u00c7ok Hangi Egzersizler Art\u0131r\u0131yor?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nykdaily.com\/wp-content\/uploads\/2020\/07\/Screen-Shot-2020-07-02-at-5.52.15-pm.png\" alt=\"\" \/><\/figure>\n<p>Kalp at\u0131\u015f h\u0131z\u0131n\u0131 y\u00fckselten ve akan kan\u0131 serbest b\u0131rakan ve endorfin salg\u0131layan herhangi bir egzersiz veya fiziksel aktivite enerji seviyenizi y\u00fckseltecektir. \u0130yi kardiyovask\u00fcler egzersizler kalbinizi g\u00fc\u00e7lendirecek ve size daha fazla dayan\u0131kl\u0131l\u0131k verecektir.<\/p>\n<p>Aerobik egzersiz, Sporda\u00a0<em>Bilim ve T\u0131p Dergisi&#8217;nde<\/em>Mart 2014&#8217;te yay\u0131nlanan \u00e7al\u0131\u015fmalar\u0131n bir incelemesine g\u00f6re, depresyon semptomlar\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olmak s\u00f6z konusu oldu\u011funda en iyiler aras\u0131nda g\u00f6sterilmi\u015ftir.<\/p>\n<p><span>Ancak yoga gibi daha d\u00fc\u015f\u00fck yo\u011funluklu egzersiz, ruh hali s\u00f6z konusu oldu\u011funda potansiyel faydalar da g\u00f6stermi\u015ftir. Ara\u015ft\u0131rmalar yogan\u0131n depresyon ve anksiyeteyi azaltmaya yard\u0131mc\u0131 olabilece\u011fini \u00f6ne s\u00fcr\u00fcyor Ve Eyl\u00fcl 2016&#8217;da\u00a0<em>Depresyon ve Anksiyete\u00a0<\/em>dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fma, alt\u0131 haftal\u0131k yogan\u0131n, depresyon i\u00e7in standart tedaviye ek olarak depresif semptomlar\u0131 azaltt\u0131\u011f\u0131n\u0131 buldu. (<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1002\/da.22502\/abstract?systemMessage=Please+be+advised+that+we+experienced+an+unexpected+issue+that+occurred+on+Saturday+and+Sunday+January+20th+and+21st+that+caused+the+site+to+be+down+for+an+extended+period+of+time+and+affected+the+ability+of+users+to+access+content+on+Wiley+Online+Library.+This+issue+has+now+been+fully+resolved.++We+apologize+for+any+inconvenience+this+may+have+caused+and+are+working+to+ensure+that+we+can+alert+you+immediately+of+any+unplanned+periods+of+downtime+or+disruption+in+the+future.\" target=\"_blank\" rel=\"noreferrer noopener\">10<\/a><\/span>)<\/p>\n<p>Fiziksel aktivite, yo\u011fun olmasa bile, rutin egzersiz, Mart 2016&#8217;da Frontiers in\u00a0<em>Psychology<\/em>\u00a0dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fmada daha d\u00fc\u015f\u00fck depresyon seviyeleriyle ili\u015fkilendirildi.<\/p>\n<p>Ve Eyl\u00fcl 2018&#8217;de yay\u0131nlanan bir \u00e7al\u0131\u015fma\u00a0<em>The Lancet Psychiatry<\/em>2011&#8217;de 18 ya\u015f ve \u00fcst\u00fc 1,2 milyon yeti\u015fkinden toplanan verileri analiz etti, 2013 ve 2015, egzersiz yapt\u0131\u011f\u0131n\u0131 bildiren bireylerin de anketten \u00f6nceki ay daha az g\u00fcn ruh sa\u011fl\u0131\u011f\u0131na sahip olduklar\u0131n\u0131 bildirdi\u011fini ve her t\u00fcrl\u00fc egzersizin (ko\u015fu, bisiklet, y\u00fcr\u00fcy\u00fc\u015f, spor salonu egzersizi, k\u0131\u015f sporlar\u0131 ve di\u011ferleri dahil) genel olarak daha d\u00fc\u015f\u00fck bir zihinsel sa\u011fl\u0131k y\u00fck\u00fcyle ba\u011flant\u0131l\u0131 oldu\u011funu buldu.<\/p>\n<p>En iyi enerji art\u0131r\u0131c\u0131 egzersizler hangileridir? Bu ger\u00e7ekten sana ve ne yapmay\u0131 sevdi\u011fine ba\u011fl\u0131. Aerobik hedefe hizmet eden keyifli bir \u015fey olmal\u0131,&#8221; diyor Gotlin. Ayr\u0131ca, sa\u011fl\u0131kl\u0131 bir diyet s\u00fcrd\u00fcrmenin, tatl\u0131lar\u0131 kesmenin ve egzersizlerinizden en fazla fayday\u0131 elde etmek i\u00e7in kaslar\u0131 yeniden in\u015fa etmek i\u00e7in proteini art\u0131rman\u0131n \u00f6nemli oldu\u011funa dikkat \u00e7ekiyor.<\/p>\n<p>Ho\u015funa gidiyor bir \u015fey se\u00e7. Basketbol, futbol veya tenis oynay\u0131n. Bir arkada\u015f\u0131n\u0131zla ko\u015fuya veya y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131k\u0131n veya bisiklete binin. Kendinize biraz zaman ay\u0131r\u0131n ve spor salonunda eliptik veya merdiven t\u0131rmanma makinesiyle kilometrelerce uzakla\u015f\u0131rken m\u00fczik e\u015fli\u011finde rock yaparak favori bir TV program\u0131n\u0131 izleyebilirsiniz. Y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131k\u0131n veya \u00e7ocuklar\u0131n\u0131z\u0131 parka g\u00f6t\u00fcr\u00fcn ve onlarla oynay\u0131n.<\/p>\n<p>Ayr\u0131ca aerobik dersleri deneyebilirsiniz &#8211; kickboks veya di\u011fer d\u00f6v\u00fc\u015f sanatlar\u0131 s\u0131n\u0131f\u0131, e\u011firme s\u0131n\u0131f\u0131 veya yerel bir spor salonu taraf\u0131ndan sunulan herhangi bir aerobik fitness s\u0131n\u0131f\u0131.<\/p>\n<p>Anahtar, zevk nelerden ho\u015flan\u0131rsan\u0131z bulun, ona ba\u011fl\u0131 kalmak ve d\u00fczenli bir egzersiz rutininin devam eden avantajlar\u0131ndan yararlanmakt\u0131r.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.apa.org\/images\/article-exercise-stress_tcm7-267951.jpg\" alt=\"\" \/><\/figure>\n<\/div>\n<\/div>\n<nav class=\"navigation post-navigation\" role=\"navigation\" aria-label=\"Mesaj\">\n<h2 class=\"screen-reader-text\">Gezintiyi deftere naklet<\/h2>\n<div class=\"nav-links\">\u00a0<\/div>\n<\/nav>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00fczenli egzersizler enerji seviyenizde ger\u00e7ek bir fark yaratabilir. Maksimum avantajlardan nas\u0131l yararlan\u0131laca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin. D\u00fczenli egzersizler enerji seviyenizde ve ruh halinizde [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6340,"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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