{"id":4199,"date":"2023-04-06T07:07:05","date_gmt":"2023-04-06T07:07:05","guid":{"rendered":"http:\/\/prwestglobal.com\/?p=4199"},"modified":"2023-04-06T07:07:05","modified_gmt":"2023-04-06T07:07:05","slug":"ramazan-ayinda-spor-nasil-yapilmali","status":"publish","type":"post","link":"http:\/\/www.prwestglobal.com\/index.php\/2023\/04\/06\/ramazan-ayinda-spor-nasil-yapilmali\/","title":{"rendered":"Ramazan ay\u0131nda spor nas\u0131l yap\u0131lmal\u0131?"},"content":{"rendered":"<ul>\n<li><strong>Nev Esentepe Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Op Dr. Ya\u015far Akdo\u011fan, Ramazan ay\u0131nda do\u011fru egzersiz ve spor program\u0131n\u0131n nas\u0131l yap\u0131lmas\u0131 gerekti\u011fi konusunda \u00f6nemli bilgilendirmelerde bulundu.<\/strong><\/li>\n<\/ul>\n<p><strong>Bursa<\/strong>, 06.04.2023 \u2013 Ramazan ay\u0131nda sa\u011fl\u0131kl\u0131 beslenmek ve kilo kontrol\u00fc sa\u011flamak kadar d\u00fczenli egzersiz ve spor yapmak da \u00f6nem ta\u015f\u0131yor.<\/p>\n<p>Nev Esentepe Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Op Dr. Ya\u015far Akdo\u011fan, Ramazan ay\u0131nda nas\u0131l spor yap\u0131lmas\u0131 gerekti\u011fi konusunda bilgiler verdi.<\/p>\n<p>\u201cKi\u015fi sa\u011fl\u0131k i\u00e7in spor yap\u0131yorsa, ramazan ay\u0131 boyunca antrenman program\u0131nda baz\u0131 d\u00fczenlemeler yapmal\u0131d\u0131r\u201d diyen Dr. Akdo\u011fan, \u201c\u0130ftardan 2 saat sonra antrenman yapmak daha do\u011fru olur. \u0130ftar \u00f6ncesi veya hemen sonra egzersiz yap\u0131lmamal\u0131d\u0131r. \u0130ftarda bol s\u0131v\u0131 ve sindirimi kolay olan yiyecekler t\u00fcketmi\u015f olmak gerekir. Antrenman 1 saatten daha uzun olmamal\u0131d\u0131r. Spor, nemin ve s\u0131cakl\u0131\u011f\u0131n d\u00fc\u015f\u00fck oldu\u011fu ve tercihen hava ak\u0131m\u0131n\u0131n oldu\u011fu ortamda yap\u0131lmal\u0131d\u0131r. Antrenman a\u015f\u0131r\u0131 yorgunluk ve s\u0131v\u0131 kayb\u0131na sebep olmayacak bi\u00e7imde her zaman yap\u0131landan daha hafif olmal\u0131 ve aral\u0131kl\u0131 yap\u0131lmal\u0131d\u0131r. Giyim, iklim ko\u015fullar\u0131na uygun olmal\u0131 ve a\u015f\u0131r\u0131 telemeyi engellemelidir. Yeterli uykuya dikkat edilmelidir. Uykusuzken yo\u011fun antrenman yap\u0131lmamal\u0131d\u0131r. G\u00fcn i\u00e7inde yorucu aktivitelerden ka\u00e7\u0131nmak gerekir. Sakatlanmalar\u0131 engellemek amac\u0131yla spor \u00f6ncesi \u0131s\u0131nmak, spor sonras\u0131 v\u00fccudu esnetmek gibi her zaman ge\u00e7erli egzersiz prensiplerine uymak gerekir\u201d diye konu\u015ftu.<\/p>\n<p><strong>Yorgunluk hissi normal<\/strong><\/p>\n<p>\u201cRamazan ay\u0131 boyunca bir\u00e7ok ki\u015fide oldu\u011fu gibi, sporcularda da yorgunluk hissi \u015fik\u00e2yeti vard\u0131r\u201d diyen Dr. Ya\u015far Akdo\u011fan, \u201cProfesyonel sporcunun oru\u00e7 tutmas\u0131 performans\u0131n\u0131 d\u00fc\u015f\u00fcrebilir. Sporcular, yeterli kaloriyi ve gerekli besin maddelerini almaya dikkat etmelidir. Oru\u00e7 tutan sporcular\u0131n \u00e7o\u011funda g\u00f6zlenen \u00f6zellik, Ramazan ay\u0131 boyunca daha ya\u011fl\u0131 yiyecekler, daha fazla hayvansal protein ve daha fazla \u015feker t\u00fcketilmesidir. Ramazan\u2019da yayg\u0131n olarak sporcularda daha ge\u00e7 saatte yatma ve uyku eksikli\u011fi g\u00f6zlenir. Ramazan ay\u0131nda oru\u00e7lu olan sporcu ka\u00e7\u0131n\u0131lmaz olarak baz\u0131 zorluklar ya\u015fayacakt\u0131r. S\u0131cak havada dayan\u0131kl\u0131l\u0131k azal\u0131r ve \u00e7abuk yorulma olur. Belirli bir s\u0131klette yar\u0131\u015fmas\u0131 gerekiyorsa kilo d\u00fc\u015ft\u00fckten sonra yorgunluk d\u00f6nemini olu\u015fur. Birka\u00e7 g\u00fcne yay\u0131lm\u0131\u015f yar\u0131\u015fmalarda yorgunluk g\u00f6zlenir. G\u00fcn\u00fcn ge\u00e7 saatinde olan yar\u0131\u015fmalarda zorluk \u00e7ekilir. G\u00fcn\u00fc erken saatinde yar\u0131\u015fma olmas\u0131 bir \u00f6nceki g\u00fcn\u00fcn yorgunlu\u011fun devam\u0131na sebep olur\u201d a\u00e7\u0131klamalar\u0131nda bulundu.<\/p>\n<p>###<\/p>\n\n\t\t<style type=\"text\/css\">\n\t\t\t#gallery-1 {\n\t\t\t\tmargin: auto;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-item {\n\t\t\t\tfloat: left;\n\t\t\t\tmargin-top: 10px;\n\t\t\t\ttext-align: center;\n\t\t\t\twidth: 33%;\n\t\t\t}\n\t\t\t#gallery-1 img {\n\t\t\t\tborder: 2px solid #cfcfcf;\n\t\t\t}\n\t\t\t#gallery-1 .gallery-caption {\n\t\t\t\tmargin-left: 0;\n\t\t\t}\n\t\t\t\/* see gallery_shortcode() in wp-includes\/media.php *\/\n\t\t<\/style>\n\t\t<div id='gallery-1' class='gallery galleryid-4199 gallery-columns-3 gallery-size-thumbnail'><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\"  alt=\"Ramazan ay\u0131nda spor nas\u0131l yap\u0131lmal\u0131?\"  srcset=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-150x150.jpg 150w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-300x300.jpg 300w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-1024x1024.jpg 1024w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-768x768.jpg 768w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-1536x1536.jpg 1536w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-2048x2048.jpg 2048w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-100x100.jpg 100w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-140x140.jpg 140w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-500x500.jpg 500w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-350x350.jpg 350w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-1000x1000.jpg 1000w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/op-dr-yasar-akdogan-800x800.jpg 800w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-scaled.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\"  alt=\"Ramazan ay\u0131nda spor nas\u0131l yap\u0131lmal\u0131?\"  srcset=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-150x150.jpg 150w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-100x100.jpg 100w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-140x140.jpg 140w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-500x500.jpg 500w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-350x350.jpg 350w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-1000x1000.jpg 1000w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-2-800x800.jpg 800w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/dt><\/dl><dl class='gallery-item'>\n\t\t\t<dt class='gallery-icon landscape'>\n\t\t\t\t<a href='http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-scaled.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\"  alt=\"Ramazan ay\u0131nda spor nas\u0131l yap\u0131lmal\u0131?\"  aria-describedby=\"gallery-1-4202\" srcset=\"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-150x150.jpg 150w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-100x100.jpg 100w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-140x140.jpg 140w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-500x500.jpg 500w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-350x350.jpg 350w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-1000x1000.jpg 1000w, http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-800x800.jpg 800w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a>\n\t\t\t<\/dt>\n\t\t\t\t<dd class='wp-caption-text gallery-caption' id='gallery-1-4202'>\n\t\t\t\tBeautiful sporty girl tying shoelaces on sneakers before run in cozy autumn park\n\t\t\t\t<\/dd><\/dl><br style=\"clear: both\" \/>\n\t\t<\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Nev Esentepe Hastanesi Ortopedi ve Travmatoloji Uzman\u0131 Op Dr. Ya\u015far Akdo\u011fan, Ramazan ay\u0131nda do\u011fru egzersiz ve spor program\u0131n\u0131n nas\u0131l yap\u0131lmas\u0131 gerekti\u011fi konusunda \u00f6nemli bilgilendirmelerde bulundu. Bursa, 06.04.2023 \u2013 Ramazan ay\u0131nda&#8230;<\/p>\n","protected":false},"author":1,"featured_media":4202,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[141,139,135,136,140],"class_list":{"0":"post-4199","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-basin","8":"tag-egzersiz","9":"tag-iftar","10":"tag-ramazan","11":"tag-saglikli-beslenme","12":"tag-spor"},"jetpack_featured_media_url":"http:\/\/www.prwestglobal.com\/wp-content\/uploads\/2023\/04\/gorsel-1-scaled.jpg","_links":{"self":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts\/4199","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/comments?post=4199"}],"version-history":[{"count":1,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts\/4199\/revisions"}],"predecessor-version":[{"id":4205,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/posts\/4199\/revisions\/4205"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/media\/4202"}],"wp:attachment":[{"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/media?parent=4199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/categories?post=4199"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.prwestglobal.com\/index.php\/wp-json\/wp\/v2\/tags?post=4199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}