Yüksek şiddetli interval antrenman

Mustafa Şakir Akgül; Mitat Koz; Veli Volkan Gürses; Recep Kürkçü

doi:10.1501/Sporm_0000000306

TR EN

Yüksek şiddetli interval antrenman

Öz

Son yıllarda kısa süre içerisinde fiziksel performansı ve sağlıkla ilişkili bazı parametreleri iyileştirdiği bilimsel olarak birçok çalışmada ispatlanan yüksek şiddetli antrenman programlarına olağanüstü düzeyde bir ilgi ve alaka doğmuştur. Bu antrenman yöntemi sporcuların aerobik ve anaerobik kapasitelerini kısa sürede geliştirmesinin yanında obezite, kardiyovasküler hastalıklar, Tip 2 diyabet gibi hastalıklar ile meydana gelen mortalite riskini azaltarak, yaşam kalitesinde artış sağlamaktadır. Ayrıca düzenli uygulanan yüksek şiddetli interval antrenman programlarının insulin duyarlılığını artırdığı, kan lipid profilinde iyileşmeye neden olduğu da bildirilmektedir. Son çalışmalar ise bu antrenman yönteminin ergenlerde zihinsel ve bilişsel sağlık üzerine etkilerini incelemektedir. Bu göstergeler ışığında Amerikan Spor Hekimliği Koleji (American College of Sports Medicine - ACSM) ve Hastalıkları Kontrol ve Önleme Merkezi (Centres for Disease Control and Prevention-CDC) gibi kuruluşlar egzersizlerin tipi, şiddeti, süresi ve sıklığı göz önüne alınarak bireye özel, aerobik kapasiteyi geliştiren, kas kuvveti ve esnekliği artıran egzersiz reçetelerinin hazırlanması ve bunların düzenli olarak yapılması gerektiğini belirtmektedir. ACSM sedanterler için yüksek şiddetli interval antrenman yöntemini, haftada 3-7 gün, 30 saniye - 2 dakika, ≥ %80 KAH şiddetinde egzersizi ve aralarda ≥ %40-50 kalp atım hızına düşene kadar dinlenmeyi ve bunu 3-5 tekrar olarak uygulamayı tavsiye etmektedir

Anahtar Kelimeler

Aerobik kapasite, fiziksel performans, sağlık, yüksek şiddetli interval antrenman

HIGH INTENSITY INTERVAL TRAINING

Öz

In last years, high intensity interval training programs got a lot of interest and attention by many, which are proven to increase physical performance and some parameters which are related to heatlh through scientific studies. This training menthod not only helps athletes to increase their aerobic and anaerobic capacities in a short time, they also decrease mortality risks that are caused by illnesess such as obesity, cardiac vascular illnesses, Type – 2 diabetes and increase life quality. Moreover, routinely applied HIIT is known to increase insuline sensivity and cures blood lipid profile. Final studies are inspecting effects of this method on teenagers’ mental and cognitive healths.Taking account of these indicators, institutions like American College of Sports Medicine (ACSM) and Centres for Disease Control and Prevention (CDC) indicate that personaltraining prescriptions should be prepared which develop aerobic capacity, muscle force and increase flexiblity by taking into consideration the causes such as type, intensity, duration and frequency of training and these should be done regularly. ACSM suggests high intensity interval training as 3-7 days in a week, 30 second – 2 minutes, training with instensity of ≥80% heart rate and resting during pauses until dropping heart rate to ≥ 40-50% and repeating this 3-5 times

Anahtar Kelimeler

Aerobic capacity, health, high intensity interval training, physical performance

Kaynakça

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Ayrıntılar

Birincil Dil

Türkçe

Konular

-

Bölüm

-

Yazarlar

Mustafa Şakir Akgül Bu kişi benim

Mitat Koz Bu kişi benim

Veli Volkan Gürses Bu kişi benim

Recep Kürkçü Bu kişi benim

Yayımlanma Tarihi

1 Ağustos 2017

Gönderilme Tarihi

1 Ağustos 2017

Kabul Tarihi

-

Yayımlandığı Sayı

Yıl 2017 Cilt: 15 Sayı: 2

DOI

https://doi.org/10.1501/Sporm_0000000306

IZ

https://izlik.org/JA78AZ46LU

Kaynak Göster

RIS / Bibtex

APA

Akgül, M. Ş., Koz, M., Gürses, V. V., & Kürkçü, R. (2017). Yüksek şiddetli interval antrenman. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, 15(2), 39-46. https://doi.org/10.1501/Sporm_0000000306

AMA

1.Akgül MŞ, Koz M, Gürses VV, Kürkçü R. Yüksek şiddetli interval antrenman. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi. 2017;15(2):39-46. doi:10.1501/Sporm_0000000306

Chicago

Akgül, Mustafa Şakir, Mitat Koz, Veli Volkan Gürses, ve Recep Kürkçü. 2017. “Yüksek şiddetli interval antrenman”. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi 15 (2): 39-46. https://doi.org/10.1501/Sporm_0000000306.

EndNote

Akgül MŞ, Koz M, Gürses VV, Kürkçü R (01 Ağustos 2017) Yüksek şiddetli interval antrenman. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi 15 2 39–46.

IEEE

[1]M. Ş. Akgül, M. Koz, V. V. Gürses, ve R. Kürkçü, “Yüksek şiddetli interval antrenman”, SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, c. 15, sy 2, ss. 39–46, Ağu. 2017, doi: 10.1501/Sporm_0000000306.

ISNAD

Akgül, Mustafa Şakir - Koz, Mitat - Gürses, Veli Volkan - Kürkçü, Recep. “Yüksek şiddetli interval antrenman”. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi 15/2 (01 Ağustos 2017): 39-46. https://doi.org/10.1501/Sporm_0000000306.

JAMA

1.Akgül MŞ, Koz M, Gürses VV, Kürkçü R. Yüksek şiddetli interval antrenman. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi. 2017;15:39–46.

MLA

Akgül, Mustafa Şakir, vd. “Yüksek şiddetli interval antrenman”. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi, c. 15, sy 2, Ağustos 2017, ss. 39-46, doi:10.1501/Sporm_0000000306.

Vancouver

1.Mustafa Şakir Akgül, Mitat Koz, Veli Volkan Gürses, Recep Kürkçü. Yüksek şiddetli interval antrenman. SPORMETRE Beden Eğitimi ve Spor Bilimleri Dergisi. 01 Ağustos 2017;15(2):39-46. doi:10.1501/Sporm_0000000306

Sporcu Eğitim Merkezine Bağlı Yıldızlar Kategorisi Boksörlerine Uygulanan 8 Haftalık Tabata Antrenman Protokolünün Performansa Etkisinin İncelenmesi

Akdeniz Spor Bilimleri Dergisi

https://doi.org/10.38021/asbid.1261153

Yüksek şiddetli interval antrenman

Yüksek şiddetli interval antrenman

Öz

Anahtar Kelimeler

HIGH INTENSITY INTERVAL TRAINING

Öz

Anahtar Kelimeler

Kaynakça

Ayrıntılar

Birincil Dil

Konular

Bölüm

Yazarlar

Yayımlanma Tarihi

Gönderilme Tarihi

Kabul Tarihi

Yayımlandığı Sayı

DOI

IZ

Kaynak Göster

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