{"id":44528,"date":"2018-12-13T22:50:26","date_gmt":"2018-12-13T19:50:26","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=44528"},"modified":"2024-09-16T11:08:11","modified_gmt":"2024-09-16T08:08:11","slug":"10-bin-adim-kac-kalori-yakar-gunde-10-bin-adim-atmanin-faydalari","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/10-bin-adim-kac-kalori-yakar-gunde-10-bin-adim-atmanin-faydalari\/","title":{"rendered":"10 Bin Ad\u0131m Ka\u00e7 Kalori Yakar G\u00fcnde 10 Bin Ad\u0131m Atman\u0131n Faydalar\u0131"},"content":{"rendered":"

G\u00fcn\u00fcm\u00fcz d\u00fcnyas\u0131nda insanlar gittik\u00e7e daha az hareket etmeye ba\u015flad\u0131lar. Bunun en b\u00fcy\u00fck nedeni ise asans\u00f6r ve ta\u015f\u0131t teknolojilerin yayg\u0131nla\u015fmas\u0131. Yaln\u0131zca hareketsiz olarak bak\u0131ld\u0131\u011f\u0131nda basit gibi g\u00f6r\u00fcnse de insan v\u00fccudunda \u00f6l\u00fcme kadar ciddi sonu\u00e7lar\u0131<\/p>\n

G\u00fcn\u00fcm\u00fcz d\u00fcnyas\u0131nda insanlar gittik\u00e7e daha az hareket etmeye ba\u015flad\u0131lar. Bunun en b\u00fcy\u00fck nedeni ise asans\u00f6r ve ta\u015f\u0131t teknolojilerin yayg\u0131nla\u015fmas\u0131. Yaln\u0131zca hareketsiz olarak bak\u0131ld\u0131\u011f\u0131nda basit gibi g\u00f6r\u00fcnse de insan v\u00fccudunda \u00f6l\u00fcme kadar ciddi sonu\u00e7lar\u0131 vard\u0131r. Y\u0131lda ortalama 5 milyon ki\u015fi hareketsizli\u011fin sebep olu\u011fu hastal\u0131klar sebebiyle \u00f6lmektedir. Hareketsiz bir ya\u015fam s\u00fcrmemek i\u00e7in d\u00fczenli spor yap\u0131lmas\u0131 gerekmektedir. \u00d6zellikle yap\u0131lacak tempolu ve d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f g\u00fcnde 10 bin ad\u0131m atmak; v\u00fccuda inan\u0131lmaz fayda sa\u011flamaktad\u0131r. <\/p>\n

Son y\u0131llarda ba\u015flat\u0131lan \u2018G\u00fcnde 10 bin ad\u0131m\u2019 hareketi hem \u00fclkemizde hem de d\u00fcnyada olduk\u00e7a yayg\u0131nla\u015ft\u0131. G\u00fcnde 10 bin yakla\u015f\u0131k olarak 6 ila 8 kilometre y\u00fcr\u00fcmeye tekabul etmektedir ki bu \u015fekilde v\u00fccut ortalama 400-500 kalori yakmaktad\u0131r. H\u0131zl\u0131 y\u00fcr\u00fcnd\u00fc\u011f\u00fcnde 10 bin ad\u0131m 1 saat i\u00e7inde; yava\u015f y\u00fcr\u00fcnd\u00fc\u011f\u00fcnde ise 2 saatte tamamlanmaktad\u0131r.<\/p>\n

Ad\u0131m Say\u0131n\u0131za G\u00f6re Ne Kadar Aktifsiniz?<\/strong><\/u><\/span><\/span><\/p>\n

    \n
  1. G\u00fcnl\u00fck 2500 ad\u0131mdan az ad\u0131m at\u0131lmas\u0131: Hareketsiz<\/li>\n
  2. 2,500 ile 4,999 aras\u0131nda ad\u0131m at\u0131lmas\u0131: Limitli Hareketli<\/strong><\/li>\n
  3. 5,000 ile 7,499 ad\u0131m aras\u0131nda ad\u0131m at\u0131lmas\u0131: D\u00fc\u015f\u00fck Hareketli<\/li>\n
  4. G\u00fcnde 7,500 ile 9,999 ad\u0131m at\u0131lmas\u0131 veya yap\u0131lan i\u015fin y\u00fcr\u00fcmeyi gerektirmesi: Hareketli<\/strong><\/li>\n
  5. 10,000 ile 12,499 aras\u0131nda ad\u0131m at\u0131lmas\u0131: Aktif<\/li>\n
  6. G\u00fcnde 12.500 ad\u0131mdan fazla ad\u0131m at\u0131lmas\u0131: Y\u00fcksek Aktif<\/strong><\/li>\n<\/ol>\n

    G\u00fcnde 10.000 Ad\u0131m Atman\u0131n Faydalar\u0131 Nelerdir?<\/strong><\/u><\/span><\/span><\/p>\n

    G\u00fcnl\u00fck 10 bin ad\u0131m atmak v\u00fccutta say\u0131s\u0131z bir\u00e7ok fayda sa\u011flamaktad\u0131r. Bu faydalardan baz\u0131lar\u0131 \u015funlard\u0131r: kanser riskini azalt\u0131r, ba\u011f\u0131rsaklar\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131ndan kanser riskini d\u00fc\u015f\u00fcr\u00fcr, kilo verdirir, \u00f6strojen hormonunu d\u00fczenler,ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir… Gelin g\u00fcnde 10 bin atman\u0131n sa\u011flad\u0131\u011f\u0131 faydalar\u0131 yak\u0131ndan inceleyelim:<\/p>\n

    Kilo Vermeye Yard\u0131mc\u0131 Olur<\/strong><\/span><\/u><\/span><\/p>\n

    Son y\u0131llar\u0131n en yayg\u0131n hastal\u0131\u011f\u0131 obezitedir. Obezitenin yenilmesi i\u00e7in v\u00fccutta kalori yak\u0131m\u0131n\u0131n meydana gelmesi gerekmektedir. Bunun i\u00e7inse al\u0131nan kaloriler k\u0131s\u0131tlanmal\u0131d\u0131r. Bunun yan\u0131nda at\u0131lacak 10 bin ad\u0131m v\u00fccutta g\u00fcnl\u00fck 500 kalori yak\u0131lmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131ndan kilo verme s\u00fcreci olduk\u00e7a h\u0131zlanmaktad\u0131r. <\/p>\n

    Depresyona \u0130yi Gelir<\/strong><\/span><\/u><\/span><\/p>\n

    G\u00fcnl\u00fck 10 bin atmak beyindeki mutluluk hormonlar\u0131 olan endorfin ve seratonin gibi hormonlar\u0131n \u00fcretimini artt\u0131r\u0131r. Depresyon tedavisinde kullan\u0131lan ila\u00e7lar\u0131n amac\u0131 da beyindeki endorfin ve seratonin hormonu seviyesini y\u00fckseltmektir. Depresyon problemi ya\u015fand\u0131\u011f\u0131nda ila\u00e7 kullanmadan g\u00fcnl\u00fck at\u0131lacak 10 bin ad\u0131m depresyon belirtilerini azaltmakta ve ki\u015finin odaklanmas\u0131n\u0131 artt\u0131rmaktad\u0131r.<\/p>\n

    Kemik Erimesini Engeller<\/strong><\/span><\/u><\/span><\/p>\n

    G\u00fcnl\u00fck 10 bin at\u0131lmas\u0131 eklem, kas ve kemiklerin kuvvetlenmesine yard\u0131mc\u0131 olur. Dahas\u0131 kemik yap\u0131s\u0131n\u0131 g\u00fc\u00e7lendirerek ilerki ya\u015flarda kemik erimesi riskini d\u00fc\u015f\u00fcr\u00fcyor.<\/p>\n

    \u015eeker Hastal\u0131\u011f\u0131n\u0131 \u00d6nler<\/strong><\/span><\/u><\/span><\/p>\n

    G\u00fcnl\u00fck 10 bin ad\u0131m atmak v\u00fccuttaki ins\u00fclin direncini k\u0131rd\u0131\u011f\u0131ndan \u015feker hastal\u0131\u011f\u0131n\u0131 \u00f6nl\u00fcyor. V\u00fccutta k\u0131r\u0131lan ins\u00fclin direnci sayesinde kan \u015fekeri seviyesi d\u00fczenlendi\u011finden ailesinde \u015feker hastas\u0131 olanlarda \u015feker hastal\u0131\u011f\u0131na yakalanmay\u0131 geciktiriyor. Ayr\u0131ca zaten \u015feker hastas\u0131 olan ki\u015filerde g\u00fcnl\u00fck 10 bin ad\u0131p atmak ila\u00e7 ve ins\u00fclin kullan\u0131m\u0131 gereklili\u011fini azalt\u0131yor.<\/p>\n

    K\u00f6t\u00fc Kolesterol\u00fc D\u00fc\u015f\u00fcr\u00fcr<\/strong><\/span><\/u><\/span><\/p>\n

    G\u00fcnl\u00fck olarak 10 bin ad\u0131p atmak v\u00fccutta kolesterol seviyesini de dengelemeye yard\u0131mc\u0131 olmaktad\u0131r. Kanda \u2018\u2019trigliserid\u2019\u2019 olarak adland\u0131r\u0131lan ya\u011f seviyesi yaln\u0131zca y\u00fcr\u00fcy\u00fc\u015fle azalmakta. Ayr\u0131ca g\u00fcnl\u00fck 10 bin atmak HDL isimli damarlar\u0131 koruyan kolestrol seviyesinin y\u00fckselmesine yard\u0131mc\u0131 olmaktad\u0131r.<\/p>\n

    Bunamay\u0131 \u00d6nler<\/strong><\/span><\/u><\/span><\/p>\n

    G\u00fcnl\u00fck d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f yapan ki\u015filerde fel\u00e7 riskinin d\u00fc\u015ft\u00fc\u011f\u00fc yap\u0131lan ara\u015ft\u0131rmalar sonucunda g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Ayr\u0131ca y\u00fcr\u00fcy\u00fc\u015f beyin sa\u011fl\u0131\u011f\u0131na iyi geldi\u011finden ki\u015finin Alzheimer ve bunama gibi hastal\u0131klar ya\u015famas\u0131n\u0131 \u00f6nl\u00fcyor.  Y\u00fcr\u00fcy\u00fc\u015f sayesinde alg\u0131lama i\u015flemi y\u00fckselir ve ilerleyen ya\u015flarda beyinde ger\u00e7ekle\u015fen sinir h\u00fccreleri aras\u0131ndaki kopukluk azal\u0131yor.<\/p>\n

    Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemini G\u00fc\u00e7lendirir<\/strong><\/span><\/u><\/span><\/p>\n

    Kardiyoloji Uzman\u0131 Do\u00e7. Dr. Ahmet Karabulut g\u00fcnl\u00fck 10 bin atman\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmede b\u00fcy\u00fck \u00f6nemi oldu\u011funu ifade etmektedir. Bunun sebebi ise y\u00fcr\u00fcy\u00fc\u015f ile h\u0131zlanan kan ak\u0131m\u0131 ve metobolizma; ba\u011f\u0131\u015f\u0131kl\u0131k sistemi h\u00fccrelerinin v\u00fccuda yay\u0131lmas\u0131n\u0131 sa\u011flayarak v\u00fccudu iltihaplara kar\u015f\u0131 g\u00fc\u00e7lendiriyor. V\u00fccuttaki ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7l\u00fc olmas\u0131; v\u00fccudun bakteri ve vir\u00fcslere kar\u015f\u0131 sava\u015fmas\u0131na yard\u0131mc\u0131 olup hastal\u0131klara yakalanma riskini azalt\u0131yor.<\/p>\n

    Uykuya Dalmaya Yard\u0131mc\u0131 Oluyor<\/strong><\/span><\/u><\/span><\/p>\n

    G\u00fcnl\u00fck 10 bin ad\u0131m\u0131n ki\u015finin uyku kalitesini de artt\u0131rd\u0131\u011f\u0131 yap\u0131lan baz\u0131 ara\u015ft\u0131rmalar sonucunda bulunmu\u015ftur. G\u00fcnl\u00fck d\u00fczenli y\u00fcr\u00fcy\u00fc\u015f yapan ki\u015filerin daha kolay uykuya dald\u0131\u011f\u0131 ve daha rahat derin uyudu\u011fu g\u00f6zlemlenmi\u015ftir. Ancak y\u00fcr\u00fcy\u00fc\u015f uyku \u00f6ncesinde yap\u0131lmamal\u0131d\u0131r. Bunun sebebi ise y\u00fcr\u00fcy\u00fc\u015f\u00fcn uykudan \u00f6nce yap\u0131ld\u0131\u011f\u0131nda v\u00fccudun enerji seviyesini artt\u0131r\u0131p ki\u015finin uykuya dalmas\u0131n\u0131 zorla\u015ft\u0131rmas\u0131d\u0131r.<\/p>\n

    Ad\u0131m Say\u0131s\u0131 \u00d6l\u00e7menin, Ad\u0131m Sayar Kullanman\u0131n Faydalar\u0131 Nelerdir?<\/strong><\/u><\/span><\/span><\/p>\n

    Ad\u0131m sayar kullanmak ki\u015finin aktif olmas\u0131n\u0131 sa\u011flamaktad\u0131r. G\u00fcn sonunda g\u00f6r\u00fclen ad\u0131m say\u0131s\u0131 d\u00fc\u015f\u00fck oldu\u011funda su\u00e7luluk duyulmas\u0131na yard\u0131mc\u0131 olarak ertesi g\u00fcn daha fazla y\u00fcr\u00fcmeye te\u015fvik etmektedir. Bir sonraki g\u00f6r\u00fclen y\u00fcksek ad\u0131m say\u0131s\u0131 da ki\u015fiyi iyi hissettirmektedir. G\u00fcnl\u00fck 10 bin ad\u0131m atmak hem fiziksel olarak hem de ruhen insan\u0131 motive ediyor ve mutlu hissettiriyor.<\/p>\n","protected":false},"excerpt":{"rendered":"

    G\u00fcn\u00fcm\u00fcz d\u00fcnyas\u0131nda insanlar gittik\u00e7e daha az hareket etmeye ba\u015flad\u0131lar. Bunun en b\u00fcy\u00fck nedeni ise asans\u00f6r ve ta\u015f\u0131t teknolojilerin yayg\u0131nla\u015fmas\u0131. Yaln\u0131zca hareketsiz olarak bak\u0131ld\u0131\u011f\u0131nda basit gibi g\u00f6r\u00fcnse de insan v\u00fccudunda \u00f6l\u00fcme kadar ciddi sonu\u00e7lar\u0131 G\u00fcn\u00fcm\u00fcz d\u00fcnyas\u0131nda insanlar gittik\u00e7e daha az hareket etmeye ba\u015flad\u0131lar. Bunun en b\u00fcy\u00fck nedeni ise asans\u00f6r ve ta\u015f\u0131t teknolojilerin yayg\u0131nla\u015fmas\u0131. Yaln\u0131zca hareketsiz olarak […]<\/p>\n","protected":false},"author":30,"featured_media":44527,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[35034,26483,173,35032],"class_list":["post-44528","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-10-bin-adim","tag-kalori-yakimi","tag-saglik","tag-yuruyus-faydalari"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44528"}],"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=44528"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44528\/revisions"}],"predecessor-version":[{"id":44529,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/44528\/revisions\/44529"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/44527"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=44528"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=44528"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=44528"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}