Sirkadiyen Ritim Açısından Sportif Aktivite ve Egzersiz Zamanlaması

Öz

Amaç: Vücudumuzda bulunan sirkadiyen saatler aktiviteler için uygun zamanı algılar ve uyku, hormon salınımı, sindirim, kan basıncı gibi temel metabolik olayları uyum içinde yürütür. Fiziksel performansın geliştirilmesinde egzersiz programının içeriğinin niteliği kadar egzersiz zamanlaması da oldukça önemli bir konudur. Her insanın farklı biyolojik ritme sahip olduğu ve bu ritmin fizyolojik ve fiziksel performansı etkilediği ifade edilmektedir. Bu nedenle, bu çalışmada sirkadiyen ritim açısından sportif aktivite ve egzersiz için uygun zamanlamanın literatür çerçevesinde değerlendirilmesi amaçlanmıştır. Yöntem: Sistematik derleme yöntemi gerçekleştirilen bu çalışmada egzersiz, sirkadiyen ritim ve spor konuları ile ilgili yürütülen çalışmalar Google Scholar veritabanı aracılığıyla tarama yöntemi ile elde edildi. Bulgular: Spor ve egzersiz zamanlaması insanın ana biyolojik ritimlerinden biri olan sirkadiyen döngüye bağlıdır. Sirkadiyen ritimdeki uyanıklığa bağlı olarak erken saatte tüm motor beceriler yerine kompleks motor becerilerin zirve performans gösterebileceği bu bakımdan buna yönelik çalışılması gerektiği önerilmektedir. Kas kuvveti, anaerobik güç çıkışı, eklem hareketliliği gibi birçok performans parametresi vücut sıcaklığındaki sirkadyum eğrisi ile ilgili olduğu ifade edilmektedir. Egzersiz vücutta periferik sirkadiyen ritmi düzenleyen önemli bir zamanlama olayıdır. Doğru zamanda yapılmayan egzersizlerin sirkadiyen döngüye olumsuz etkileri bulunmaktadır. İnsan sirkadiyen fizyolojisi gündüz aktivitede bulunma ve beslenme, gece uyuma ve beslenmeme gibi faaliyetleri desteklemektedir. Bu bağlamda geç saatte fiziksel egzersiz yapılması ve egzersiz sonrası geç saatlerde gıda tüketimi uyku-uyanıklık döngüsünün bozulmasına neden olmaktadır. Sonuç: Sirkadiyen ritmi olumlu ve olumsuz etkileyen pek çok faktörden biri de egzersizdir. Egzersizin sıklığı, şiddeti, süresi ve türünün yanı sıra sirkadiyen ritim çerçevesinde fiziksel egzersizin gün içerisinde en uygun zamanda başlatılması sağlığın ve sportif performansın korunması ve geliştirilmesi açısından oldukça önemli olduğu söylenebilir.

Anahtar Kelimeler

• Sirkadiyen ritim
• Sportif aktivite
• Egzersiz

Sportive Activity and Exercise Timing in Terms of Circadian Rhythm

Abstract

Purpose: Circadian clocks in our body detect the appropriate time for activities and carry out basic metabolic events such as sleep, hormone release, digestion and blood pressure in harmony. In improving physical performance, exercise timing is as important as the quality of the content of the exercise program. It is stated that each person has a different biological rhythm and that this rhythm affects physiological and physical performance. Therefore, this study aimed to evaluate the appropriate timing for sports activity and exercise in terms of circadian rhythm within the framework of the literature. Method: In this sistematic review study, studies on exercise, circadian rhythm, and sport were obtained by scanning through Google Scholar databases. Results: The timing of sports and exercise depends on the circadian cycle, one of the main biological rhythms of humans. It is suggested that complex motor skills rather than all motor skills may show peak performance in the early hours due to the alertness in the circadian rhythm, so it is recommended that studies should be carried out accordingly. Many performance measures such as muscle strength, anaerobic power output, joint mobility are related to the circadium curve in body temperature. Exercise is an important timing event that regulates peripheral circadian rhythm in the body. Exercises that are not done at the right time have negative effects on the circadian cycle. Human circadian physiology supports activities such as being active and feeding during the day and sleeping and not feeding at night. In this context, it can be said that exercising at late hours, post-exercise food consumption and disruption of the sleep-wake cycle have a disruptive effect on the human circadian rhythm. Conclusion: As a result of the literature review, there are many factors that affect circadian rhythm positively and negatively. One of these factors is exercise. It can be said that the frequency, intensity, duration and type of exercise, as well as starting physical exercise at the most appropriate time during the day within the framework of circadian rhythm, are very important for the protection and evelopment of health and sports performance.

Keywords

• Exercise
• Circadian rhythm
• Sport

Kaynakça

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