{"id":7134,"date":"2021-11-29T15:40:12","date_gmt":"2021-11-29T15:40:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7134"},"modified":"2021-11-29T15:40:12","modified_gmt":"2021-11-29T15:40:12","slug":"what-exactly-is-liss-what-is-it-good-for-your-full-guide-to-the-fat-burning-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-exactly-is-liss-what-is-it-good-for-your-full-guide-to-the-fat-burning-exercise\/","title":{"rendered":"LISS Tam Olarak Nedir ve Neye \u0130yi Yarar? Ya\u011f Yakma Egzersizi i\u00e7in Tam Rehberiniz"},"content":{"rendered":"

Bilmeniz gereken her \u015fey<\/p>

\"what<\/p>

LISS’i duydun mu? Bilirsin, ‘L<\/strong>ow Ben<\/strong>ntensity S<\/strong>teady S<\/strong>tate’ e\u011fitimi gibi  y\u00fcr\u00fcy\u00fc\u015f, y\u00fcr\u00fcy\u00fc\u015f veya bisiklet? E\u011fer yapmad\u0131ysan\u0131z, do\u011fru yerdesiniz \u00e7\u00fcnk\u00fc tam bir a\u00e7\u0131klamaya dalmak \u00fczereyiz: Ne i\u00e7in iyi oldu\u011fu, nas\u0131l d\u00fczg\u00fcn bir \u015fekilde yapaca\u011f\u0131n\u0131z ve haftal\u0131k egzersiz program\u0131n\u0131za ne zaman ekleyece\u011finiz.<\/p>

Haz\u0131r? Devam edin.<\/p>

LISS nedir<\/strong>?<\/strong><\/h2>

‘LISS’, D\u00fc\u015f\u00fck Yo\u011funluklu Sabit Durum e\u011fitimi anlam\u0131na gelir, bu nedenle kendinizi k\u0131sa patlamalar i\u00e7in k\u0131r\u0131lma noktas\u0131na itmek yerine, uzun ve s\u00fcrekli bir s\u00fcre boyunca d\u00fc\u015f\u00fck bir efor seviyesi hedefliyorsunuz.<\/p>

Uzun y\u0131llar boyunca, LISS egzersiz cals yakmak i\u00e7in go-to egzersiz oldu, ama – onun gen\u00e7 ve h\u0131zl\u0131 kuzeni HIIT (Y\u00fcksek Yo\u011funluklu Aral\u0131kl\u0131 E\u011fitim) geldi\u011finde, h\u0131zla B tak\u0131m\u0131na d\u00fc\u015ft\u00fc. Ancak, y\u00fcr\u00fcy\u00fc\u015f ayakkab\u0131lar\u0131n\u0131z\u0131 asmak i\u00e7in h\u0131zl\u0131 olanlar \u00e7ok erken atlam\u0131\u015f olabilir – LISS’in g\u00f6z ard\u0131 edilmemesi gereken say\u0131s\u0131z faydas\u0131 vard\u0131r.<\/p>

Asl\u0131nda, her iki LISS&nbsp i\u00e7eren haftal\u0131k bir rutin;ve <\/strong>HIIT, hedeflerinize daha h\u0131zl\u0131 ula\u015fman\u0131za yard\u0131mc\u0131 olabilir, daha sonra sadece bir tane taahh\u00fct ederseniz – daha fazlas\u0131.<\/p>

LISS e\u011fitiminin faydalar\u0131<\/h2>
  • Pain elimination<\/li>
  • Posture improvement<\/li>
  • Burn fat<\/li>
  • Improves your body’s cardiovascular capacity<\/li>
  • Accessible and scalable to all fitness levels<\/li><\/ul>

    Kayla Itsines R\u00f6portaj Talking At-Home Fitness, Yemek ve Egzersiz | Kad\u0131n Sa\u011fl\u0131\u011f\u0131 Canl\u0131 Sanal Soru-Cevap Kad\u0131n Sa\u011fl\u0131\u011f\u0131 UKPrevious VideoPlayNext VideoUnmuteCurrent Time&nbsp;0:03\/Duration&nbsp;32:51Loaded:&nbsp;2.23% FullscreenCLICK TO UNMUTE<\/p>

    Baz\u0131 \u00f6rnek LISS egzersizleri nelerdir?<\/h2>

    LISS e\u011fitimi, hepsi rahat bir seviyede, herhangi bir d\u00fc\u015f\u00fck dayan\u0131kl\u0131l\u0131k egzersizidir,<\/p>

    • Walking<\/li>
    • Swimming<\/li>
    • Cycling<\/li>
    • Hiking<\/li><\/ul>

      LISS antrenman\u0131, fitness seviyenize ba\u011fl\u0131 olarak maksimum kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131n yakla\u015f\u0131k%50-65’i kadar d\u00fc\u015f\u00fck dayan\u0131kl\u0131l\u0131k egzersizidir. Bu nedenle, LISS yaparken hala bir konu\u015fma yapabilmeniz gerekir, bu nedenle bir arkada\u015f\u0131n\u0131zla veya ailenizle yapmak i\u00e7in iyi bir egzersiz \u015feklidir.<\/p>

      “LISS \u00f6nemlidir, \u00e7\u00fcnk\u00fc haftan\u0131z\u0131 ay\u0131r\u0131r,” diyor WH <\/em>kapak y\u0131ld\u0131z\u0131 vePT Kayla Itsines, bir g\u00fcnl\u00fck Kad\u0131n Sa\u011fl\u0131\u011f\u0131 Canl\u0131 Sanal etkinli\u011finde konu\u015fuyor.<\/p>

      “LISS [egzersiz] i\u00e7in gitmek, genel zindeli\u011finiz ve zihniniz i\u00e7in de \u00e7ok harika,” diye devam ediyor. ’15 dakikal\u0131k bir zamanlay\u0131c\u0131 veya 20 dakikal\u0131k bir zamanlay\u0131c\u0131 ayarlay\u0131n ve y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131k\u0131n ve patlad\u0131\u011f\u0131nda geri d\u00f6n\u00fcn. Haftan\u0131z\u0131 b\u00f6lmek ve daha fazlas\u0131n\u0131 yapmak i\u00e7in hala aktif ve motive kalmak i\u00e7in ger\u00e7ekten iyi bir yol.’<\/p>

      Ancak, y\u00fcr\u00fcmeyi, bisiklete binmeyi veya y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 \u015fiddetle sevmeyenler i\u00e7in – endi\u015felenmeyin, yaln\u0131z de\u011filsiniz! \u2013 LISS d\u00fczeltmenizi almak i\u00e7in ba\u015fka se\u00e7enekler de vard\u0131r:<\/p>

      Itsines’e g\u00f6re ‘Evde yapabilece\u011finiz yar\u0131 h\u0131zl\u0131 bir yoga seans\u0131’, bir se\u00e7enek. Ya da ,’tv izlerken bile yerinde y\u00fcr\u00fcyebilirsiniz’, diyor.<\/p>

      \u015eu LISS egzersizlerini deneyin:<\/h3>
      • A 2-4 mile walk, aiming for a pace between 14 and 17 minutes per mile depending on fitness levels.<\/li>
      • Hopping on a treadmill, cross-trainer or stationary exercise bike for 30-60 minutes at a moderate pace.<\/li>
      • A Vinyasa or ‘flow’ yoga class that keeps your heart rate between 40% and 60% of your maximum.<\/li><\/ul>

        LISS ve HIIT Kar\u015f\u0131la\u015ft\u0131rmas\u0131<\/strong><\/h2>

        Aksine HIIT \u2013 maksimum efor patlamalar\u0131 ve k\u0131sa iyile\u015fme s\u00fcreleri aras\u0131nda toplardan duvara ge\u00e7i\u015f yapt\u0131\u011f\u0131n\u0131z yer – LISS, karbonhidratlar veya yiyecekler gibi di\u011fer enerji kaynaklar\u0131 \u00fczerinde ya\u011f yakan yava\u015f ve sabit bir h\u0131zda egzersiz yapmakla ilgilidir.<\/p>

        Equinox UK Group Fitness Manager, Michelle Morrey, “HIIT (Y\u00fcksek Yo\u011funluklu Aral\u0131kl\u0131 E\u011fitim) g\u00fc\u00e7l\u00fc, s\u0131n\u0131rlay\u0131c\u0131 patlamalar ve yava\u015flayan iyile\u015fme s\u00fcreleri aras\u0131nda ge\u00e7i\u015f yaparken, LISS e\u011fitiminizde uzun \u00f6m\u00fcr elde etmenize yard\u0131mc\u0131 olur,” diye a\u00e7\u0131kl\u0131yor.<\/p>

        LISS neden kilo kayb\u0131na iyi gelir?<\/strong><\/h2>

        Itsines s\u0131k s\u0131k LISS’i e\u011fitim programlar\u0131n\u0131n bir par\u00e7as\u0131 olarak \u00f6nerir – y\u00fcr\u00fcy\u00fc\u015f gibi LISS egzersizlerinin ko\u015fu ve sprint ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda kalori ba\u015f\u0131na en fazla ya\u011f yakt\u0131\u011f\u0131n\u0131 belirterek.<\/p>

        ‘Metabolize etmek i\u00e7in ya\u011f v\u00fccut oksijene ihtiya\u00e7 duyar ve yo\u011funlu\u011fu ne kadar d\u00fc\u015f\u00fck olursa, v\u00fccut taraf\u0131ndan ya\u011f par\u00e7alamak i\u00e7in o kadar fazla oksijen kullan\u0131labilir,’ diye a\u00e7\u0131kl\u0131yor Itsines. Ko\u015farken veya ko\u015farken, daha az oksijen mevcuttur, yani v\u00fccudunuz karbonhidratlar gibi di\u011fer enerji kaynaklar\u0131n\u0131 ya\u011f yerine enerji i\u00e7in kullanacakt\u0131r.’<\/p>

        Bununla birlikte, HIIT’in hala ya\u011f yakt\u0131\u011f\u0131n\u0131 ve kas adaptasyonlar\u0131na yard\u0131mc\u0131 oldu\u011funu unutmay\u0131n – ayr\u0131ca daha k\u0131sa bir s\u00fcre i\u00e7inde daha fazla kalori yakar, bu nedenle bir egzersize uyum sa\u011flarsan\u0131z HIIT harika bir se\u00e7enektir.<\/p>

        Haftada ne kadar LISS yapmal\u0131y\u0131m?<\/h2>

        At WH<\/em>, egzersizlerinizi denemenizi ve kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 art\u0131racak yeni egzersizleri denemenizi te\u015fvik ediyoruz – bir durumunuz varsa, hamileyseniz veya havan\u0131n alt\u0131nda hissediyorsan\u0131z GP’nizi g\u00f6rd\u00fc\u011f\u00fcn\u00fczden emin olun – ancak egzersiz yapmak ayn\u0131 zamanda denge ve sizin i\u00e7in neyin iyi oldu\u011funu bulmakla da ilgilidir.<\/p>

        Morrey, “\u0130deal olarak, egzersizlerinizin sadece %20’si y\u00fcksek yo\u011funluklu olmal\u0131d\u0131r” diyor. Olimpik bir atlet ya da anne olsan da ayn\u0131 \u015fey. Diyelim ki haftada be\u015f kez \u00e7al\u0131\u015ft\u0131n\u0131z, sadece iki seans HIIT olmal\u0131d\u0131r. E\u011fer HIIT dikkatlice kontrol edilirse, yaralanmaya yol a\u00e7abilir.’<\/p>

        LISS’in iyi yan\u0131, formda ve sa\u011fl\u0131kl\u0131 kalman\u0131n kolay, eri\u015filebilir ve aile dostu bir yolu olmas\u0131d\u0131r.<\/p>

        LISS kime iyi?<\/strong><\/h2>

        Pt, Nike e\u011fitmeni ve spor bilimcisi Luke Worthington, LISS’in neden sadece ‘kolay se\u00e7enek’ olmad\u0131\u011f\u0131n\u0131 tam olarak ortaya \u00e7\u0131kar\u0131yor:<\/p>

        ‘Tipik olarakHIIT seanslar\u0131, k\u0131sa ve etkili bir egzersize uymas\u0131 gereken zaman fakiri insanlara hitap etti. Ancak, HIIT asl\u0131nda v\u00fccut i\u00e7in de\u011fil, ayn\u0131 zamanda zihin ve sinir sistemi i\u00e7in de y\u00fcksek stresli bir egzersiz modu oldu\u011fu i\u00e7in daha fazla bas\u0131nca neden olabilir.’<\/p>

        Bu a\u00e7\u0131dan bak\u0131ld\u0131\u011f\u0131nda, LISS asl\u0131nda stresli ya\u015famlar\u0131 olanlar i\u00e7in en iyisi olabilir ve parasempatik sinir sistemi i\u00e7in daha sakin olan ve v\u00fccuda daha az zarar veren d\u00fc\u015f\u00fck oktanl\u0131, uzun s\u00fcreli bir egzersiz seans\u0131ndan daha fazla yararlanabilir,” diyor Worthington.<\/p>

        Morrey, LISS’in insanlar\u0131n b\u00fcy\u00fck \u00e7o\u011funlu\u011funa fayda sa\u011flayabilecek bir \u015fey oldu\u011funu kabul ediyor, ayn\u0131 zamanda pop\u00fclerlik \u00e7eki\u015finde de kazanan bir \u015fey:<\/p>

        Sarka\u00e7 kaymas\u0131 oldu, ki bunu t\u00fcm d\u00fcnyada g\u00f6rd\u00fcm. Spor bilimi de\u011fi\u015fiyor ve v\u00fccudu a\u015f\u0131r\u0131 strese alman\u0131n faydal\u0131 olmad\u0131\u011f\u0131n\u0131 ve yaralanmaya ve hastal\u0131\u011fa yol a\u00e7abilece\u011fini fark ediyoruz.” diyor.<\/p> ","protected":false},"excerpt":{"rendered":"

        Bilmeniz gereken her \u015fey LISS’i duydun mu? Bilirsin, ‘Low Benntensity Steady State’ e\u011fitimi gibi  y\u00fcr\u00fcy\u00fc\u015f, y\u00fcr\u00fcy\u00fc\u015f veya bisiklet? E\u011fer yapmad\u0131ysan\u0131z, do\u011fru yerdesiniz \u00e7\u00fcnk\u00fc […]<\/p>\n","protected":false},"author":2,"featured_media":7135,"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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