K\u0131\u015f\u0131n g\u00fcnde birka\u00e7 dakika basit \u015fekilde egzersizin bile grip ve so\u011fuk alg\u0131nl\u0131\u011f\u0131ndan koruyabildi\u011fini belirten Op. Dr. Aybars Tekcan, “Ayr\u0131ca \u00e7al\u0131\u015fmalar so\u011fuk havalarda d\u0131\u015far\u0131da olman\u0131n g\u00f6bek ve uyluk b\u00f6lgesindeki beyaz ya\u011f\u0131 kalori yakan esmer ya\u011fa d\u00f6n\u00fc\u015ft\u00fcrebildi\u011fini g\u00f6stermi\u015ftir.” dedi.<\/p>\n
\u00c7aml\u0131ca Medipol \u00dcniversitesi Hastanesi Ortopedi ve Travmatoloji B\u00f6l\u00fcm\u00fcnden Op. Dr. Aybars Tekcan, k\u0131\u015f\u0131n spor yaparken dikkat edilmesi gereken 10 ad\u0131m\u0131 a\u00e7\u0131klad\u0131. Op. Dr. Tekcan, so\u011fuk hava egzersizlerinin olduk\u00e7a \u00f6nemli oldu\u011funu belirterek, \u015fu ifadeleri kulland\u0131: “K\u0131\u015f havas\u0131na ge\u00e7i\u015f genellikle bizi uyu\u015fuk hissettirir ve d\u0131\u015far\u0131 \u00e7\u0131kma iste\u011fimizi azalt\u0131r. Ancak battaniyeleri \u00e7ekip televizyon seyretmeye dalmadan \u00f6nce, so\u011fuk hava egzersizlerinin potansiyel faydalar\u0131n\u0131 g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131s\u0131n\u0131z. So\u011fuk hava ile birlikte ortalama olarak 2-4 kilo alma e\u011filimindeyiz. K\u0131\u015f mevsiminde potansiyel kilo alma korkusunu hafifletmeye yard\u0131mc\u0131 olmas\u0131n\u0131n yan\u0131 s\u0131ra so\u011fuk havalarda d\u0131\u015far\u0131da egzersiz yapman\u0131n bir\u00e7ok sa\u011fl\u0131k yarar\u0131 vard\u0131r. Bir\u00e7o\u011fu so\u011fuktan ka\u00e7\u0131n\u0131rken, a\u00e7\u0131k hava k\u0131\u015f antrenmanlar\u0131 k\u00fc\u00e7\u00fck dozlarda g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 alman\u0131n harika bir yoludur. G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 ruh halini iyile\u015ftirmeye ve D vitamini al\u0131m\u0131na yard\u0131mc\u0131 olabilir.”<\/p>\n
“Hem kilo verin hem gripten korunun”<\/p>\n
So\u011fuk havada yap\u0131lan sporun hem kilo kayb\u0131nda hem ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lenmesinde olduk\u00e7a \u00f6nemli oldu\u011funa i\u015faret eden Op. Dr. Tekcan, \u015fu bilgileri verdi: “K\u0131\u015f egzersizi so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve grip mevsiminde ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131r\u0131r. G\u00fcnde birka\u00e7 dakika basit \u015fekilde egzersiz bile bakteriyel ve viral enfeksiyonlar\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilir. Egzersizden ba\u011f\u0131ms\u0131z olarak, \u00e7al\u0131\u015fmalar so\u011fuk havalarda d\u0131\u015far\u0131da olman\u0131n beyaz ya\u011f\u0131 (\u00f6zellikle g\u00f6bek ve uyluk b\u00f6lgesinde bulunan ya\u011flar) kalori yakan esmer ya\u011fa d\u00f6n\u00fc\u015ft\u00fcrebildi\u011fini g\u00f6stermi\u015ftir. Esmer ya\u011f\u0131n amac\u0131 \u0131s\u0131 \u00fcretmek i\u00e7in kalori yakmakt\u0131r. Esmer ya\u011f genellikle kaloriden ziyade yanmaya yard\u0131mc\u0131 oldu\u011fu i\u00e7in \u2018iyi\u2019 ya\u011f olarak adland\u0131r\u0131l\u0131r. Kahverengi ya\u011f h\u00fccreleri enerji \u00fcretmek i\u00e7in kalori kullanmak yerine, \u0131s\u0131 \u00fcretmek i\u00e7in kalori kullan\u0131r. So\u011fukta \u00e7al\u0131\u015fman\u0131n daha s\u0131cak hava egzersizlerine g\u00f6re bir\u00e7ok avantaj\u0131 vard\u0131r. So\u011fukta, v\u00fccudunuz s\u0131cakl\u0131\u011f\u0131n\u0131 biraz daha iyi d\u00fczenleyebilir. Bu, genellikle daha uzun veya daha uzun s\u00fcre egzersiz yapabilece\u011finiz anlam\u0131na gelir; bu nedenle, potansiyel olarak daha fazla kalori yakabilirsiniz.”<\/p>\n
“Is\u0131nma hareketlerini unutmay\u0131n”<\/p>\n
Op. Dr. Tekcan, a\u015f\u0131r\u0131 s\u0131cakl\u0131klarda ya da so\u011fukta egzersizin, dayan\u0131kl\u0131l\u0131\u011f\u0131 ve zihinsel performans\u0131 geli\u015ftirdi\u011fine de de\u011findi. D\u0131\u015far\u0131 \u00e7\u0131kmadan \u00f6nce potansiyel risklerin ve uygun g\u00fcvenlik \u00f6nlemlerinin fark\u0131nda olman\u0131n \u00f6nemini belirten Op. Dr. Tekcan, so\u011fuk havalarda d\u0131\u015far\u0131da spor yapmadan \u00f6nce dikkat edilmesi gerek 10 maddeyi \u015f\u00f6yle s\u0131ralad\u0131: “D\u0131\u015far\u0131 \u00e7\u0131kmadan \u00f6nce hava durumunu kontrol edin. Sa\u011fanak ya\u011fmur, f\u0131rt\u0131na ve -10 derece alt\u0131nda ise d\u0131\u015far\u0131 \u00e7\u0131kmay\u0131 erteleyerek kapal\u0131 alanda spor yap\u0131n. Ayr\u0131ca ince katmanlar halinde giyinin. Bu katmanlar aras\u0131nda \u0131s\u0131 kalacak ve v\u00fccudunuzun so\u011fumas\u0131n\u0131 \u00f6nleyecektir. Is\u0131nd\u0131k\u00e7a katlar\u0131 \u00e7\u0131karmak gerekiyor. \u00c7\u00fcnk\u00fc terlemenize ve v\u00fccudunuz so\u011fumas\u0131na neden olacakt\u0131r. So\u011fuk hissetti\u011finizde katlar\u0131 tekrar giyebilirsiniz. \u00d6te yandan d\u0131\u015far\u0131 \u00e7\u0131kmadan \u00f6nce mutlaka \u0131s\u0131nma hareketleri yapmak gereklidir. Yapaca\u011f\u0131n\u0131z egzersize g\u00f6re \u0131s\u0131nma hareketleri de\u011fi\u015fir. Is\u0131nma hareketleri yapaca\u011f\u0131n\u0131z spordan daha hafif olmal\u0131d\u0131r. So\u011fuk havada kas zedelenmeleri daha fazla olmas\u0131 nedeniyle \u0131s\u0131nma sakatlanma riskini azaltacakt\u0131r. Mutlaka ba\u015f\u0131n\u0131z\u0131 ve kulaklar\u0131n\u0131z\u0131 \u015fapka veya bere ile korunmas\u0131 gerekir. Eldivenleriniz mutlaka olmal\u0131d\u0131r. So\u011fukta en h\u0131zl\u0131 etkilenecek yerler buras\u0131d\u0131r. K\u0131\u015f aylar\u0131nda d\u0131\u015far\u0131da spor yaparken a\u00e7\u0131k renkli k\u0131yafetler se\u00e7ilmesinde yarar vard\u0131r. \u00c7\u00fcnk\u00fc hava sadece so\u011fuk de\u011fil ayn\u0131 zamanda kapal\u0131d\u0131r. Bu nedeniyle ba\u015fkalar\u0131 taraf\u0131ndan g\u00f6r\u00fcnmeniz daha kolay olur.<\/p>\n
“Do\u011fru nefes al\u0131n, su i\u00e7meyi b\u0131rakmay\u0131n”<\/p>\n
Kuru ve so\u011fuk hava nedeniyle do\u011fru nefes almak \u00e7ok \u00f6nemlidir. Burundan nefes almak hem havan\u0131n nemlenmesini hem de \u0131s\u0131nmas\u0131n\u0131 sa\u011flar. Ancak burundan nefes almak her zaman yeterli olmayabilir. A\u011f\u0131zdan nefes al\u0131yorsan\u0131z a\u011fz\u0131n\u0131z\u0131 bir ka\u015fkol ya da bandana ile \u00f6rtmenizde fayda var. Yeteri miktarda su i\u00e7meyi unutmamal\u0131s\u0131n\u0131z. So\u011fuk havalarda susama hissinizin azald\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnebilirsiniz fakat su ihtiyac\u0131m\u0131z devam etmektedir. So\u011fuk havalarda cildinizi korumay\u0131 unutmay\u0131n. Yeterli su i\u00e7mek cildin nemlenmesini sa\u011flayacakt\u0131r. Bununla birlikte nemlendirici kullan\u0131lmas\u0131 gereklidir. Ko\u015fu, bisiklet veya kayak gibi sporlar yap\u0131yorsan\u0131z \u00f6ncelikle r\u00fczgara kar\u015f\u0131 gitmeniz \u00f6nerilmektedir. R\u00fczgara kar\u015f\u0131 h\u0131zl\u0131 hareket v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcr\u00fcr. D\u00f6n\u00fc\u015f yolunda r\u00fczgar\u0131 arkaya almak daha az so\u011fuman\u0131za neden olacakt\u0131r. So\u011fuk hava antrenman\u0131ndan sonra hareket etmeyi b\u0131rakt\u0131\u011f\u0131n\u0131zda, h\u0131zl\u0131 bir \u015fekilde so\u011futulursunuz. Ancak bu, so\u011fumak zorunda olmad\u0131\u011f\u0131n\u0131z anlam\u0131na gelmez. V\u00fccudunuzun egzersiz yan \u00fcr\u00fcnlerini ortadan kald\u0131rmas\u0131na ve potansiyel kas a\u011fr\u0131s\u0131n\u0131 azaltmas\u0131na yard\u0131mc\u0131 olur. Son 5 ila 10 dakika boyunca egzersiz yo\u011funlu\u011funuzu kademeli olarak azaltman\u0131z \u00f6nerilir. Ard\u0131ndan, solunum ve kalp at\u0131\u015f h\u0131z\u0131 normalle\u015ftikten sonra \u0131s\u0131nman\u0131z\u0131 tekrarlay\u0131n ve biraz statik esneme yap\u0131n.”<\/p>\n","protected":false},"excerpt":{"rendered":"
OP. DR. AYBARS TEKCAN, “AYRICA \u00c7ALI\u015eMALAR SO\u011eUK HAVALARDA DI\u015eARIDA OLMANIN G\u00d6BEK VE UYLUK B\u00d6LGES\u0130NDEK\u0130 BEYAZ YA\u011eI KALOR\u0130 YAKAN ESMER YA\u011eA D\u00d6N\u00dc\u015eT\u00dcREB\u0130LD\u0130\u011e\u0130N\u0130 G\u00d6STERM\u0130\u015eT\u0130R.” DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":258642,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[63867,10724,63868,1505,5373],"class_list":["post-258641","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-bagisikliginizi","tag-egzersizle","tag-guclendirin","tag-havada","tag-soguk"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2020\/01\/soguk-havada-egzersizle-bagisikliginizi-guclendirin_d8a1516.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-15hD","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/258641","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=258641"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/258641\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/258642"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=258641"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=258641"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=258641"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}