Yüksek şiddetli interval antrenman

Yıl 2017, Cilt: 15 Sayı: 2, 39 - 46, 01.08.2017

Mustafa Şakir Akgül Mitat Koz Veli Volkan Gürses Recep Kürkçü

https://doi.org/10.1501/Sporm_0000000306

Cited By: 4

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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