Fizyoterapi ve Rehabilitasyon B\u00f6l\u00fcm\u00fc \u00d6\u011fretim \u00dcyesi Yrd. Do\u00e7. Dr. Y\u0131ld\u0131z Erdo\u011fano\u011flu, so\u011fuk havalarda spor yaparken dikkat edilmesi gereken noktalara dikkat \u00e7ekti.<\/p>\n

“So\u011fan gibi kat kat giyinin: So\u011fuk havalarda, ilk dikkat etmeniz gereken konu, v\u00fccut \u0131s\u0131n\u0131z\u0131n fazlaca d\u00fc\u015fmesine engel olmakt\u0131r. Denilebilir ki; k\u00f6t\u00fc hava yoktur, k\u00f6t\u00fc yap\u0131lm\u0131\u015f k\u0131yafet se\u00e7imi vard\u0131r. Adeta bir so\u011fan gibi ince ve kat kat giyinmek, teri emen ve hava almaya izin veren kuma\u015flardan yap\u0131lm\u0131\u015f giysiler se\u00e7mek uygundur.<\/p>\n

\u015eapka kullan\u0131n:<\/strong> Dizlerinizi, ellerinizi, ba\u015f, boyun ve omuz alan\u0131n\u0131z\u0131 so\u011fuktan koruyun. Ara\u015ft\u0131rmalar, v\u00fccut \u0131s\u0131s\u0131n\u0131n %30’luk b\u00fcy\u00fck bir b\u00f6l\u00fcm\u00fcn\u00fcn ba\u015f k\u0131sm\u0131ndan kaybedildi\u011fini g\u00f6stermi\u015ftir. Dolay\u0131s\u0131yla \u015fapka, bere takma al\u0131\u015fkanl\u0131\u011f\u0131 edinmek ak\u0131ll\u0131ca bir davran\u0131\u015f olacakt\u0131r.<\/p>\n

Ayakkab\u0131lar\u0131n\u0131z\u0131 kurutun:<\/strong> Ya\u011fmurlu havalarda egzersiz sonras\u0131, ayakkab\u0131lar\u0131n\u0131z\u0131n bir sonraki egzersize kadar mutlaka kurumas\u0131n\u0131 sa\u011flay\u0131n. Taban\u0131 \u0131slak ve nemli kalm\u0131\u015f ayakkab\u0131lar kuru ayakkab\u0131lara k\u0131yasla daha fazla darbe emer.<\/p>\n

Is\u0131nmak i\u00e7in acele etmeyin:<\/strong> Egzersize yava\u015f yava\u015f ba\u015flay\u0131n. \u00c7\u00fcnk\u00fc v\u00fccudumuzun egzersiz i\u00e7in do\u011fru \u00e7al\u0131\u015fma s\u0131cakl\u0131\u011f\u0131na gelmesi k\u0131\u015f aylar\u0131nda daha fazla zaman al\u0131r.<\/p>\n

Burundan nefes al\u0131n:<\/strong> So\u011fuk havan\u0131n, solunum yollar\u0131n\u0131zda tahri\u015fe yol a\u00e7mamas\u0131 i\u00e7in burundan nefes al\u0131n. B\u00f6ylelikle hava, ci\u011ferlerinize ula\u015f\u0131ncaya kadar \u0131s\u0131nm\u0131\u015f olur.<\/p>\n

Su t\u00fcketimini ihmal etmeyin:<\/strong> S\u0131v\u0131 t\u00fcketme ihtiyac\u0131 so\u011fuk havalarda daha az olsa da yine de v\u00fccudunuzun susuz kalma olas\u0131l\u0131\u011f\u0131 vard\u0131r. Egzersize ba\u015flamadan \u00f6nce bir bardak su, egzersiz sonras\u0131 ise bir bardak s\u0131cak i\u00e7ecek t\u00fcketin. G\u00fcn i\u00e7erisinde ise 8-10 bardak su i\u00e7in. Ayr\u0131ca Y\u00fcr\u00fcy\u00fc\u015f yaparken su i\u00e7erseniz daha h\u0131zl\u0131 ya\u011f yakars\u0131n\u0131z.<\/p>\n

G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yararlan\u0131n:<\/strong> So\u011fuk alarda \u00f6zellikle \u00f6\u011fle ve \u00f6\u011fleden sonra saatlerini tercih edin. Bu, hem kemikleriniz hem de ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz i\u00e7in olduk\u00e7a \u00f6nemli olan D vitamini \u00fcretmek i\u00e7in daha fazla g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 depolayabilmenizi sa\u011flar.<\/p>\n

Kilo almay\u0131n:<\/strong> Beslenmenize dikkat ederek deri alt\u0131 ya\u011f dokunuzu art\u0131rmay\u0131n. Deri alt\u0131 ya\u011f dokusu fazla olan ki\u015filerin so\u011fu\u011fa dayan\u0131kl\u0131l\u0131\u011f\u0131 bir avantaj gibi g\u00f6z\u00fckse de s\u00f6z konusu egzersiz oldu\u011funda tam tersi ge\u00e7erlidir. Amac\u0131n\u0131z egzersiz esnas\u0131nda hep s\u0131cak kalmak ise formda olman\u0131n fazla kilodan daha avantajl\u0131 oldu\u011funu bilin.<\/p>\n

\u00c7ok so\u011fuk havada a\u00e7\u0131k alanlar\u0131 tercih etmeyin:<\/strong> So\u011fuk havada ve a\u00e7\u0131k alanda egzersiz yaparken v\u00fccudunuzun sesini mutlaka dinleyin ve kritik s\u0131n\u0131r olan eksi 10 derecenin alt\u0131ndaki hava ko\u015fullar\u0131nda egzersiz yapmak i\u00e7in a\u00e7\u0131k alanlar\u0131 tercih etmeyin.<\/p>\n

Yorgun ve hastayken egzersiz yapmay\u0131n:<\/strong> Yorgun ve hasta hissediyorsan\u0131z, y\u00fcksek ate\u015f ve enfeksiyon durumunda egzersizi sonland\u0131r\u0131n. Kronik bir hastal\u0131\u011f\u0131n\u0131z var ise so\u011fuk havalar\u0131n hastal\u0131\u011f\u0131n\u0131z \u00fczerindeki etkilerini mutlaka doktorunuza dan\u0131\u015f\u0131n.<\/p>\n

<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Fizyoterapi…<\/p>\n","protected":false},"author":4,"featured_media":85074,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1580],"tags":[35675,26269,22822],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/85073"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=85073"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/85073\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/85074"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=85073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=85073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=85073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}