{"id":44501,"date":"2018-12-07T00:00:44","date_gmt":"2018-12-06T21:00:44","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=44501"},"modified":"2024-09-16T11:07:44","modified_gmt":"2024-09-16T08:07:44","slug":"gunluk-kac-km-kac-adim-yurumeli-gunluk-adim-sayisi-ne-olmali","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/gunluk-kac-km-kac-adim-yurumeli-gunluk-adim-sayisi-ne-olmali\/","title":{"rendered":"G\u00fcnl\u00fck Ka\u00e7 Km Ka\u00e7 Ad\u0131m Y\u00fcr\u00fcmeli G\u00fcnl\u00fck Ad\u0131m Say\u0131s\u0131 Ne Olmal\u0131?"},"content":{"rendered":"

Y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in olmazsa olmazlardand\u0131r. \u00c7ok yo\u011fun fiziksel g\u00fc\u00e7 gerektirmeyen, bir \u00e7ift ayakkab\u0131 ile yap\u0131lacak olan ve bir o kadar da faydal\u0131 olan y\u00fcr\u00fcy\u00fc\u015fe mutlaka her g\u00fcn devam edilmelidir.<\/p>\n

Y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in olmazsa olmazlardand\u0131r. \u00c7ok yo\u011fun fiziksel g\u00fc\u00e7 gerektirmeyen, bir \u00e7ift ayakkab\u0131 ile yap\u0131lacak olan ve bir o kadar da faydal\u0131 olan y\u00fcr\u00fcy\u00fc\u015fe mutlaka her g\u00fcn devam edilmelidir.<\/p>\n

T\u00fcrk toplumu genel itibari ile y\u00fcr\u00fcmeyi pek sevmez; hepimiz y\u00fcr\u00fcmek yerine asans\u00f6r ve araba kullanmay\u0131 tercih etmekteyiz. T\u00fcrkiye\u2019de n\u00fcfusun %65\u2019i hareketsiz bir ya\u015fam s\u00fcrmektedir. Bu oran izlenilen televizyon ve kullan\u0131lan bilgisayarlar ile sosyal hayattan uzak kalma ile olmaktad\u0131r. Bu t\u00fcr bir ya\u015fam tarz\u0131 sonu\u00e7lar\u0131 aras\u0131nda \u00f6l\u00fcm bile olabilmektedir. Amerika\u2019da yap\u0131lan bir ara\u015ft\u0131rma sonucunda \u2018\u2018 Hareketsizlikle gelen \u00f6l\u00fcm sendromu\u2019\u2019 ismi alan hastal\u0131\u011f\u0131n her y\u0131l 200-250 ki\u015finin \u00f6ld\u00fc\u011f\u00fc g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Bu t\u00fcr ki\u015filer hareketsiz bir ya\u015fam s\u00fcrmekte ve \u015feker ve kalp gibi hastal\u0131klara yakalan\u0131p \u00f6ld\u00fc\u011f\u00fc anla\u015f\u0131lm\u0131\u015ft\u0131r.<\/p>\n

G\u00fcnde Ka\u00e7 Ad\u0131m Atmal\u0131? Dr. Erkan Demirel Anlat\u0131yor<\/strong><\/u><\/span><\/span><\/p>\n

G\u00fcnl\u00fck at\u0131lmas\u0131 gereken ad\u0131m ortalama olarak 8000-10000 aras\u0131ndad\u0131r. Bu oran uzmanlar taraf\u0131ndan sa\u011fl\u0131kl\u0131 ki\u015filer i\u00e7in belirlenmi\u015ftir ve ad\u0131m say\u0131s\u0131 bu ki\u015filerde 7500\u2019den az olmamal\u0131d\u0131r. G\u00fcnl\u00fck olarak bu ad\u0131m say\u0131s\u0131na ula\u015fan ki\u015filerde sa\u011fl\u0131k problemleri daha az g\u00f6r\u00fclmekte ve kilo problemleri ya\u015fama riski d\u00fc\u015f\u00fck olmaktad\u0131r. Y\u00fcr\u00fcy\u00fc\u015f yapan v\u00fccutta kalp ve damar sistemi d\u00fczenli \u00e7al\u0131\u015fmaktad\u0131r. G\u00fcnl\u00fck olarak 7500 veya 5000\u2019den daha az ad\u0131m atan ki\u015filerin v\u00fccudu ya\u011f depolamaktad\u0131r. G\u00fcnl\u00fck \u015fehir hayat\u0131nda insanlar\u0131n att\u0131\u011f\u0131 ad\u0131m say\u0131s\u0131 malesef en fazla 4000 olmaktad\u0131r.<\/p>\n

Aktif misiniz Tembel mi?<\/strong><\/u><\/span><\/span><\/p>\n

    \n
  1. Hareketsiz: G\u00fcnde 5 bin ad\u0131m\u0131n alt\u0131nda<\/li>\n
  2. Az Hareketli: G\u00fcnde 5 bin -7 bin 499 ad\u0131m<\/strong><\/li>\n
  3. Orta Hareketli: G\u00fcnde 7 bin 500-9 bin 999 ad\u0131m<\/li>\n
  4. Hareketli: G\u00fcnde 10 bin ad\u0131m<\/strong><\/li>\n
  5. \u0130deali g\u00fcnde 10 bin ad\u0131m<\/li>\n<\/ol>\n

    Y\u00fcr\u00fcmenin Faydalar\u0131 Nelerdir?<\/strong><\/u><\/span><\/span><\/p>\n

      \n
    1. Y\u00fcr\u00fcy\u00fc\u015f yapmak; kemik erimesi, meme kanseri ve diyabet riskini azalt\u0131r.<\/li>\n
    2. Y\u00fcr\u00fcy\u00fc\u015f yapmak; kilo vermeye yard\u0131mc\u0131 olur,<\/strong><\/li>\n
    3. Y\u00fcr\u00fcy\u00fc\u015f yapmak; v\u00fccuttaki ya\u011flar\u0131n yak\u0131lmas\u0131n\u0131 h\u0131zland\u0131r\u0131r,<\/li>\n
    4. Y\u00fcr\u00fcy\u00fc\u015f yapmak; stresi azalt\u0131r: Stres zamanlar\u0131nda yap\u0131lan y\u00fcr\u00fcy\u00fc\u015fler \u00e7ok faydal\u0131 olmaktad\u0131r. Y\u00fcr\u00fcy\u00fc\u015f ile d\u00fczene giren kan bas\u0131nc\u0131; v\u00fccutta endorfin salg\u0131lanmas\u0131na yard\u0131mc\u0131 olur ve rahat hissedilmesini sa\u011flar.<\/strong><\/li>\n
    5. Y\u00fcr\u00fcy\u00fc\u015f yapmak; mevsim de\u011fi\u015fiklerinde g\u00f6r\u00fclen zor uyanma, nezle gibi durumlar\u0131 azalt\u0131r.<\/li>\n
    6. Y\u00fcr\u00fcy\u00fc\u015f \u00f6zellikle sabahlar\u0131 yap\u0131ld\u0131\u011f\u0131nda t\u00fcm g\u00fcn kendini enerjik hissetmeye yard\u0131mc\u0131 olur.<\/strong><\/li>\n
    7. Y\u00fcr\u00fcy\u00fc\u015f yapmak; \u00f6mr\u00fc uzat\u0131r. Ki\u015fi e\u011fer y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 al\u0131\u015fkanl\u0131k haline getirdiyse; bu durum ya\u015flanmay\u0131 geciktirecektir. Ara\u015ft\u0131rmalar g\u00f6stermi\u015ftir ki haftal\u0131k ortalama 20-25 km y\u00fcr\u00fcmek; y\u00fcr\u00fcmeyenlere k\u0131yasla \u00f6mr\u00fc uzatmaktad\u0131r.<\/li>\n
    8. Y\u00fcr\u00fcy\u00fc\u015f yapmak; diyabet, y\u00fcksek tansiyon ve damar hastal\u0131klar\u0131n\u0131 tedavi etmektedir.<\/strong><\/li>\n
    9. Y\u00fcr\u00fcy\u00fc\u015f yapmak; kemikleri g\u00fc\u00e7lendirir ve kemik erimesi ya\u015fayan ya\u015fl\u0131 ki\u015filerde olumlu etki g\u00f6sterir.<\/li>\n<\/ol>\n

      Ortopedi ve Travmatoloji Uzman\u0131 Do\u00e7. Dr. Bar\u0131\u015f Kocao\u011flu
      \n\u201c\u0130ki bin y\u0131ldan uzun bir s\u00fcre \u00f6nce Hipokrat \u201cY\u00fcr\u00fcy\u00fc\u015f insan\u0131n en iyi ilac\u0131d\u0131r\u201d demi\u015fti ve bilimsel kan\u0131tlar\u0131n artmas\u0131 ile onun bu fikrinin ne kadar do\u011fru oldu\u011fu anla\u015f\u0131l\u0131yor\u2019\u2019 \u015feklinde ifade etmektedir.<\/p>\n

      10.000 Ad\u0131m Y\u00fcr\u00fcmek Ka\u00e7 Dakika S\u00fcrer, 10.000 Ad\u0131m Ka\u00e7 Kaloridir?<\/strong><\/u><\/span><\/span><\/p>\n

      10 bin ad\u0131m 8 km\u2019ye e\u015fit gelmektedir. Bu ise s\u00fcre olarak 1 saat  40 dakika gibi bir zaman\u0131 almaktad\u0131r. Bu ortalamada ki\u015finin dakikada 100 ad\u0131m att\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n

      E\u011fer zay\u0131flamak i\u00e7in y\u00fcr\u00fcy\u00fc\u015fe ba\u015flayacaksan\u0131z y\u00fcr\u00fc\u015f\u00fcn\u00fcz mutlaka h\u0131zl\u0131 tempoda olmal\u0131d\u0131r. E\u011fer zay\u0131flamak de\u011fil varolan formunuzu korumak istiyorsan\u0131z hafif tempo yeterli olacakt\u0131r.<\/p>\n

      10.000 Ad\u0131m Ka\u00e7 Kalori Yakar?<\/strong><\/u><\/span><\/span><\/p>\n

      Y\u00fcr\u00fcy\u00fc\u015f ile yak\u0131lan kalori; ki\u015finin kilosuna, y\u00fcr\u00fcnen mesafeye, e\u011fime ve y\u00fcr\u00fcy\u00fc\u015f\u00fcn temposuna ba\u011fl\u0131 olmaktad\u0131r.E\u011fer ortalama bir de\u011fer ifade etmek gerekirse 1 saat yap\u0131lan y\u00fcr\u00fcy\u00fc\u015f ile 200-400 kalori yak\u0131lmaktad\u0131r. Bu da demektir ki ki\u015fi e\u011fer her g\u00fcn 10 bin ad\u0131m y\u00fcr\u00fcy\u00fcp (ortalama 1,5 saat) beslenmesine de dikkat ederse haftada yar\u0131m kilodan 1 ayda toplam 2,5 kilo verecektir.<\/p>\n

      Y\u00fcr\u00fcy\u00fc\u015f e\u011fer tempolu yap\u0131lacaksa \u0131s\u0131nmak b\u00fcy\u00fck \u00f6nem ta\u015f\u0131maktad\u0131r. V\u00fccudun ve kaslar\u0131n \u0131s\u0131nmas\u0131; y\u00fcr\u00fcy\u00fc\u015f\u00fc daha da etkili hale getirecektir. Y\u00fcr\u00fcy\u00fc\u015f sonunda ise germe hareketleri ayn\u0131 oranda \u00f6nem ta\u015f\u0131maktad\u0131r. Bu germe hareketleri de v\u00fccutta kaslar i\u00e7in \u00e7ok etkili olmaktad\u0131r.<\/strong><\/p>\n

      Y\u00fcr\u00fcy\u00fc\u015f\u00fc al\u0131\u015fkanl\u0131k haline getirmek isteyen ki\u015filer ba\u015flarda \u00e7ok zorlamamal\u0131 haftada 1-2 g\u00fcn dinlenmelidir.<\/p>\n

      Y\u00fcr\u00fcy\u00fc\u015f\u00fc kilo vermek ama\u00e7l\u0131 yapan ki\u015filerde ise ad\u0131m say\u0131s\u0131 g\u00fcnl\u00fck en az 7500 olmal\u0131d\u0131r. Bu t\u00fcr ama\u00e7lar i\u00e7in ad\u0131m say\u0131s\u0131n\u0131 saymak i\u00e7in spor ma\u011fazalar\u0131nda sat\u0131lan pedometreler al\u0131nmal\u0131d\u0131r.<\/strong><\/p>\n

      5-6 g\u00fcn \u00fcst \u00fcste yap\u0131lan y\u00fcr\u00fcy\u00fc\u015fler i\u00e7in ortalama ad\u0131m say\u0131s\u0131 hesaplanmal\u0131d\u0131r. Hesaplanan bu say\u0131ya her g\u00fcn 1000-2000 ad\u0131m eklenmelidir. Bu eklenme ad\u0131m say\u0131s\u0131 7500\u2019\u00fc ge\u00e7ene kadar devam edilmelidir. En do\u011fru ve etkili ad\u0131m say\u0131s\u0131 g\u00fcnl\u00fck en az 10 bindir.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in olmazsa olmazlardand\u0131r. \u00c7ok yo\u011fun fiziksel g\u00fc\u00e7 gerektirmeyen, bir \u00e7ift ayakkab\u0131 ile yap\u0131lacak olan ve bir o kadar da faydal\u0131 olan y\u00fcr\u00fcy\u00fc\u015fe mutlaka her g\u00fcn devam edilmelidir. Y\u00fcr\u00fcy\u00fc\u015f sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in olmazsa olmazlardand\u0131r. \u00c7ok yo\u011fun fiziksel g\u00fc\u00e7 gerektirmeyen, bir \u00e7ift ayakkab\u0131 ile yap\u0131lacak olan ve bir o kadar da faydal\u0131 […]<\/p>\n","protected":false},"author":30,"featured_media":44500,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[35034,35031,35033,19735,35032],"class_list":["post-44501","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-10-bin-adim","tag-gunluk-adim-sayisi","tag-kac-adim-atmali","tag-saglikli-yasam","tag-yuruyus-faydalari"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44501"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=44501"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44501\/revisions"}],"predecessor-version":[{"id":44502,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44501\/revisions\/44502"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/44500"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=44501"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=44501"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=44501"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}