{"id":6640,"date":"2024-08-29T00:00:07","date_gmt":"2024-08-29T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6640"},"modified":"2024-08-29T18:29:12","modified_gmt":"2024-08-29T18:29:12","slug":"what-is-the-right-time-to-do-cardio-and-strength-training-exercises","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-is-the-right-time-to-do-cardio-and-strength-training-exercises\/","title":{"rendered":"KARDIYO VE KUVVET ANTRENMANI EGZERSIZLERI YAPMAK I\u00c7IN DO\u011eRU ZAMAN NEDIR?"},"content":{"rendered":"\n<h3 class=\"wp-block-heading\">01\/4 Kardiyo vs A\u011f\u0131rl\u0131k antrenman\u0131<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78219302.cms?width=680&amp;height=512&amp;imgsize=752769\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0130deal bir egzersiz rutini hem kardiyo hem de kuvvet antrenman\u0131 egzersizlerinden i\u00e7ermelidir. Kardiyo egzersizlerinin kalp kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmeye ve kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 oldu\u011fu yerlerde, g\u00fc\u00e7 antrenman\u0131 egzersizleri kemikleri g\u00fc\u00e7lendirmek ve kaslar\u0131 tonlamak i\u00e7in m\u00fckemmeldir. Sa\u011fl\u0131kl\u0131 kalmak i\u00e7in, sabah veya ak\u015fam yapmay\u0131 tercih edin, her g\u00fcn 30 ila 40 dakika boyunca her t\u00fcrl\u00fc fiziksel aktivitede bulunman\u0131z \u00f6nerilir. Ancak sabahlar\u0131 kardiyo yapmak ve ak\u015famlar\u0131 a\u011f\u0131rl\u0131k kald\u0131rmak fitness hedefinize daha h\u0131zl\u0131 ula\u015fman\u0131za yard\u0131mc\u0131 olabilece\u011fi i\u00e7in ya\u015fl\u0131l\u0131k tart\u0131\u015fmas\u0131 vard\u0131r. \u0130\u015fte bu yaz\u0131da, bu iddian\u0131n arkas\u0131ndaki ger\u00e7e\u011fi bulmaya \u00e7al\u0131\u015ft\u0131k.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">02\/4 Sabah kardiyo<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78219303.cms?width=680&amp;height=512&amp;imgsize=1079722\" alt=\"\"\/><\/figure>\n\n\n\n<p>Kardiyo egzersizleri sabahlar\u0131 a\u011f\u0131rl\u0131k kald\u0131rma gibi stern egzersizler yerine tercih edilir. Bunun nedeni i\u00e7 v\u00fccut saatimizin \u00e7al\u0131\u015fma \u015feklidir. Sabah 7-8 saat dinlendikten sonra uyand\u0131\u011f\u0131n\u0131zda, kardiyo a\u011f\u0131rl\u0131k kald\u0131rmaya k\u0131yasla daha az yorucu oldu\u011fu i\u00e7in daha iyi g\u00f6r\u00fcn\u00fcr. Sabah demir pompalarken yaralanma ihtimali biraz daha y\u00fcksek olabilir. Kardiyo ayr\u0131ca ruh halinizi an\u0131nda kald\u0131r\u0131r ve g\u00fcn\u00fcn\u00fcz\u00fc olduk\u00e7a g\u00fczel y\u00f6netmenize yard\u0131mc\u0131 olabilecek size enerji verebilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">03\/4 Ak\u015famlar\u0131 a\u011f\u0131rl\u0131k kald\u0131rma<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78219301.cms?width=680&amp;height=512&amp;imgsize=751584\" alt=\"\"\/><\/figure>\n\n\n\n<p>A\u011f\u0131rl\u0131k kald\u0131rmada genellikle v\u00fccut \u0131s\u0131m\u0131z normal oldu\u011fu i\u00e7in ak\u015fam tercih edilir. Ancak, bu herkes i\u00e7in b\u00f6yle olmayabilir. Her \u015fey ki\u015fiden ki\u015fiye de\u011fi\u015fir. Baz\u0131 insanlar \u00f6\u011fleden sonra bile a\u011f\u0131rl\u0131k antrenman\u0131 yapmay\u0131 tercih eder.<\/p>\n\n\n\n<p>Ara\u015ft\u0131rmaya g\u00f6re, ak\u015famlar\u0131 a\u011f\u0131rl\u0131k antrenman\u0131 en iyi se\u00e7enek olabilir. Bunun nedeni, kas yap\u0131m\u0131nda \u00f6nemli bir rol oynad\u0131\u011f\u0131na inan\u0131lan iki hormonun \u00e7al\u0131\u015fmas\u0131d\u0131r: Kortizol ve Testosteron.<\/p>\n\n\n\n<p>Kortizol, katk\u0131da bulundu\u011fu di\u011fer \u015feylerin yan\u0131 s\u0131ra, gerekti\u011finde kas dokusunu par\u00e7alayarak kan \u015fekeri seviyesini d\u00fczenlemeye de yard\u0131mc\u0131 olur. Bu i\u015fleme katabolizma denir. \u00d6te yandan, testosteron anabolizma olarak adland\u0131r\u0131lan proteini kullanarak kas olu\u015fturmaya yard\u0131mc\u0131 olur. Hem kortizol hem de testosteron seviyesi sabahlar\u0131 en y\u00fcksektir, kortizol seviyesi ak\u015fama kadar d\u00fc\u015fer.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fma, testosteronun kortizol oran\u0131n\u0131n ak\u015famlar\u0131 en y\u00fcksek oldu\u011funu ve bunun kas yap\u0131m\u0131nda faydal\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">04\/4 Sonu\u00e7<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/78219298.cms?width=680&amp;height=512&amp;imgsize=752362\" alt=\"\"\/><\/figure>\n\n\n\n<p>Zamanlama s\u00f6z konusu oldu\u011funda, hepimizin konfor alanlar\u0131 vard\u0131r. Baz\u0131lar\u0131 sabahlar\u0131 egzersiz yapmay\u0131 tercih ederken, baz\u0131lar\u0131 ak\u015fam\u0131 daha uygun buluyor. Hepimizin farkl\u0131 uyku ve uyanma rutinleri oldu\u011fu i\u00e7in adil g\u00f6r\u00fcn\u00fcyor. \u00c7al\u0131\u015fmalar\u0131m\u0131z\u0131 \u00e7o\u011funlukla bu g\u00fcnl\u00fck programa g\u00f6re planlamay\u0131 tercih ediyoruz. Egzersiz zamanlamas\u0131 teorisini destekleyen kan\u0131tlar olsa da, resim \u00e7ok net de\u011fil. Tek s\u00f6yleyebilece\u011fimiz zaman buldu\u011fun zaman egzersiz yap. Egzersizden \u00f6nce ve sonra \u0131s\u0131nmay\u0131 ve so\u011fumay\u0131 unutmay\u0131n ve kendinizi d\u00fczg\u00fcn bir \u015fekilde besleyin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>01\/4 Kardiyo vs A\u011f\u0131rl\u0131k antrenman\u0131 \u0130deal bir egzersiz rutini hem kardiyo hem de kuvvet antrenman\u0131 egzersizlerinden i\u00e7ermelidir. Kardiyo egzersizlerinin kalp [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6641,"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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