{"id":2516,"date":"2018-04-24T16:00:40","date_gmt":"2018-04-24T13:00:40","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2516"},"modified":"2021-01-24T16:39:53","modified_gmt":"2021-01-24T13:39:53","slug":"adolesan-donemde-fiziksel-aktivite","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/","title":{"rendered":"Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite"},"content":{"rendered":"<div class=\"row \"><div class=\"wpv-grid grid-1-1  wpv-first-level first unextended\" style=\"padding-top:0px;padding-bottom:0px\" id=\"wpv-column-0393e11c907cda5e99df808ab95d0ef0\" ><p>Ad\u00f6lesan d\u00f6nemde fiziksel aktivite\u00a0 sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in olduk\u00e7a \u00f6nemlidir. Fiziksel olarak daha aktif olan \u00e7ocuk ve ad\u00f6lesanlar, hayatlar\u0131 boyunca daha g\u00fc\u00e7l\u00fc kardiyovask\u00fcler sisteme ve kaslara sahip olabilmektedir. Ayr\u0131ca genellikle v\u00fccutlar\u0131n\u0131n ya\u011f k\u00fctlesi daha d\u00fc\u015f\u00fck olmaktad\u0131r. Geli\u015fme \u00e7a\u011f\u0131ndaki bu \u00e7ocuklar\u0131n kemikleri de daha g\u00fc\u00e7l\u00fc olacakt\u0131r. Fiziksel olarak aktif olan \u00e7ocuklarda endi\u015fe ve depresyon daha az g\u00f6r\u00fcl\u00fcr.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Adolesan_Donemde_Fiziksel_Aktivite\"><\/span><strong>Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f78cb3a2598\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f78cb3a2598\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/#Adolesan_Donemde_Fiziksel_Aktivite\" title=\"Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite\">Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/#Adolesan_Donemde_Fiziksel_Aktivite_Fiziksel_Aktivite_Turleri\" title=\"Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite Fiziksel Aktivite T\u00fcrleri\">Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite Fiziksel Aktivite T\u00fcrleri<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/#Aerobik_Aktiviteler\" title=\"Aerobik Aktiviteler\">Aerobik Aktiviteler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/#Kas_Guclendirici_Aktiviteler\" title=\"Kas G\u00fc\u00e7lendirici Aktiviteler\">Kas G\u00fc\u00e7lendirici Aktiviteler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/#Kemik_Guclendirici_Aktiviteler\" title=\"Kemik G\u00fc\u00e7lendirici Aktiviteler\">Kemik G\u00fc\u00e7lendirici Aktiviteler<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/#Adolesan_Donemde_Fiziksel_Aktivite_Yas_Fiziksel_Aktiviteyi_Nasil_Etkiler\" title=\"Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite, Ya\u015f Fiziksel Aktiviteyi Nas\u0131l Etkiler?\">Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite, Ya\u015f Fiziksel Aktiviteyi Nas\u0131l Etkiler?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/#Fiziksel_Aktivite_ve_Kilo_Yonetimi\" title=\"Fiziksel Aktivite ve Kilo Y\u00f6netimi\">Fiziksel Aktivite ve Kilo Y\u00f6netimi<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>Ad\u00f6lesan d\u00f6nemde d\u00fczenli olarak fiziksel aktiviteler yapan bireylerin yeti\u015fkinlik d\u00f6neminde daha sa\u011fl\u0131kl\u0131 olma ihtimalleri artmaktad\u0131r. \u00c7ocuk ve ad\u00f6lesan d\u00f6nemdeki bireylerde genellikle kalp hastal\u0131\u011f\u0131, hipertansiyon, tip 2 diyabet veya <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/symptoms-causes\/syc-20351968\" target=\"_blank\" rel=\"noopener noreferrer\">osteoporoz<\/a> gibi kronik hastal\u0131klara rastlanmaz. Fakat bu hastal\u0131klar i\u00e7in risk fakt\u00f6rleri erken ya\u015fta ortaya \u00e7\u0131kabilmektedir. Gen\u00e7 ya\u015flarda fiziksel olarak aktif olmak bu risk fakt\u00f6rlerinin g\u00f6r\u00fclme riskini azaltmaktad\u0131r.<\/p>\n<p>Ad\u00f6lesan d\u00f6nemde kemik geli\u015fimi olduk\u00e7a h\u0131zl\u0131 oldu\u011fundan, kemiklerin uzamas\u0131na destek olacak aktivitelerin ger\u00e7ekle\u015fmesi \u00f6nemlidir. Buna ek olarak aerobik ve kaslar\u0131 g\u00fc\u00e7lendirmeye y\u00f6nelik egzersizlerden olu\u015fan bir kombinasyonda ergenlik d\u00f6neminde tavsiye edilebilir. G\u00fcnde yakla\u015f\u0131k 1 saatin fiziksel aktiviteye ayr\u0131lmas\u0131 sa\u011fl\u0131k otoriteleri taraf\u0131ndan \u00f6nerilmektedir. G\u00fczel havalarda fiziksel aktiviteleri d\u0131\u015far\u0131da yapmak, \u00e7ocuk veya ad\u00f6lesanlar\u0131n g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan faydalan\u0131p, kemik geli\u015fimi i\u00e7in hayati \u00f6nem ta\u015f\u0131yan<a href=\"https:\/\/www.coskumutlu.com\/\/d-vitamini-hakkinda-bilinmesi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\"> D vitamini <\/a>sentezini ger\u00e7ekle\u015ftirmelerini sa\u011flar.<\/p>\n<p>\u00c7ocuk ve ad\u00f6lesanlar\u0131n ya\u015flar\u0131na uygun fiziksel aktivite se\u00e7enekleri sunmak konusunda yeti\u015fkinlerin rol\u00fc olduk\u00e7a b\u00fcy\u00fckt\u00fcr. Ayr\u0131ca yeti\u015fkinler yine \u00e7ocuklar\u0131n\u0131 fiziksel olarak aktif olmaya y\u00f6nlendirmeleri ve do\u011fru \u00f6rnek olmalar\u0131 gerekmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adolesan_Donemde_Fiziksel_Aktivite_Fiziksel_Aktivite_Turleri\"><\/span><strong>Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite Fiziksel Aktivite T\u00fcrleri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c7ocuklarda fiziksel aktivite ile ilgili rehberler \u00fc\u00e7 ana aktivite t\u00fcr\u00fcne odaklanmaktad\u0131r. Bunlar; aerobik, kas g\u00fc\u00e7lendirici ve kemik g\u00fc\u00e7lendirici aktivitelerdir. Her aktivite t\u00fcr\u00fcn\u00fcn sa\u011fl\u0131k i\u00e7in ayr\u0131 bir \u00f6nemi vard\u0131r.<\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Aerobik_Aktiviteler\"><\/span><strong>Aerobik Aktiviteler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p>Ad\u00f6lesanlar\u0131n b\u00fcy\u00fck kas gruplar\u0131n\u0131 ritmik bir \u015fekilde hareket ettirmesiyle ger\u00e7ekle\u015fen aktivitelerdir. Ko\u015fmak, z\u0131plamak, ip atlamak, y\u00fczmek, dans etmek, bisiklet s\u00fcrmek gibi aktiviteler aerobik grubuna dahildir. Aerobik aktiviteler kardiyovask\u00fcler sistemi geli\u015ftirir. K\u0131sa s\u00fcren ko\u015fma, z\u0131plama gibi aktiviteler aerobik aktivite olarak de\u011ferlendirilmez.<\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Kas_Guclendirici_Aktiviteler\"><\/span><strong>Kas G\u00fc\u00e7lendirici Aktiviteler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p>Bu aktiviteye \u00f6rnek g\u00f6sterilenler, kaslar\u0131n g\u00fcnl\u00fck hayatta \u00e7al\u0131\u015ft\u0131klar\u0131ndan daha fazla \u00e7al\u0131\u015fmalar\u0131na neden olmaktad\u0131r. Bu gibi durumlarda kaslara normalden fazla y\u00fcklenilir ve kaslar\u0131n g\u00fc\u00e7lenmesi hedeflenir. Kas g\u00fc\u00e7lendirici aktiviteler planlanmam\u0131\u015f olabilir ve oyunlar\u0131n bir par\u00e7as\u0131 haline getirilebilir. \u00d6rne\u011fin, parktaki aletlerle oynamak veya a\u011fa\u00e7lara t\u0131rmanmak gibi aktiviteler kaslar\u0131n g\u00fc\u00e7lenmesi i\u00e7in yard\u0131mc\u0131 olabilir.<\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Kemik_Guclendirici_Aktiviteler\"><\/span><strong>Kemik G\u00fc\u00e7lendirici Aktiviteler<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p>Kemiklerin g\u00fc\u00e7lenmesini sa\u011flayacak \u015fekilde kuvvet uygulayan aktiviteler kemik geli\u015fimini desteklemektedir. Ko\u015fmak, ip atlamak, basketbol ve tenis oynamak kemiklerin g\u00fc\u00e7lenmesini sa\u011flayacak aktivitelere \u00f6rnektir. Kemik g\u00fc\u00e7lendirici aktiviteler ayn\u0131 zamanda aerobik ve kas g\u00fc\u00e7lendirici de olabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Adolesan_Donemde_Fiziksel_Aktivite_Yas_Fiziksel_Aktiviteyi_Nasil_Etkiler\"><\/span><strong>Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite, Ya\u015f Fiziksel Aktiviteyi Nas\u0131l Etkiler?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c7ocukluk \u00e7a\u011f\u0131nda fiziksel aktivitelerin genellikle oyuna benzer \u015fekilde seyretmesi daha etkili olacakt\u0131r. \u00d6rne\u011fin arkada\u015flar\u0131yla beraber futbol oynamas\u0131, aile ile birlikte bisiklet s\u00fcrmesi gibi aktiviteler dikkatini da\u011f\u0131tmayacak, b\u00fcy\u00fcme ve geli\u015fmesini olumsuz etkilemeyecektir. Ad\u00f6lesan d\u00f6nemde ise belirli programlara dayal\u0131 fiziksel aktivitelerin de hayata dahil edilmesi s\u00f6z konusu olabilir. Daha profesyonel olarak spor yapmak ad\u00f6lesan d\u00f6nem i\u00e7in daha uygun olacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fiziksel_Aktivite_ve_Kilo_Yonetimi\"><\/span><strong>Fiziksel Aktivite ve Kilo Y\u00f6netimi<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c7ocuk ve ad\u00f6lesanlar\u0131n fiziksel olarak aktif olmas\u0131, sa\u011fl\u0131kl\u0131 bir v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na ve kompozisyonuna sahip olmalar\u0131n\u0131 sa\u011flamaktad\u0131r.<\/p>\n<p>D\u00fczenli olarak fiziksel aktivite yapmak fazla kilolu ve obez ad\u00f6lesanlarda \u00f6zellikle abdominal b\u00f6lge ba\u015fta gelmek \u00fczere, tehlikeli orandaki ya\u011f k\u00fctlesinin azalmas\u0131na yard\u0131mc\u0131 olur. Yap\u0131lan ara\u015ft\u0131rmalar haftada 3-5 kez 30-60 dakikal\u0131k egzersizlerin ya\u011f k\u00fctlesinin azalmas\u0131na yard\u0131mc\u0131 olup, v\u00fccut kompozisyonunu geli\u015ftirdi\u011fini \u00f6ne s\u00fcrmektedir.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ad\u00f6lesan d\u00f6nemde fiziksel aktivite\u00a0 sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in olduk\u00e7a \u00f6nemlidir. Fiziksel olarak daha aktif olan \u00e7ocuk ve ad\u00f6lesanlar, hayatlar\u0131 boyunca daha g\u00fc\u00e7l\u00fc kardiyovask\u00fcler sisteme ve kaslara sahip olabilmektedir. Ayr\u0131ca genellikle v\u00fccutlar\u0131n\u0131n ya\u011f k\u00fctlesi daha d\u00fc\u015f\u00fck olmaktad\u0131r. Geli\u015fme \u00e7a\u011f\u0131ndaki bu \u00e7ocuklar\u0131n kemikleri de daha g\u00fc\u00e7l\u00fc olacakt\u0131r. Fiziksel olarak aktif olan \u00e7ocuklarda endi\u015fe ve depresyon daha az&#8230;<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46,44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Ad\u00f6lesan ve \u00e7ocuklarda fiziksel aktivite obez olmaya kar\u015f\u0131 koruma sa\u011flar ve kardiyovask\u00fcler sistemin kas ve kemik geli\u015fimi \u00fczerinde olumlu etkileri vard\u0131r\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/adolesan-donemde-fiziksel-aktivite\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ad\u00f6lesan D\u00f6nemde Fiziksel Aktivite - 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