Yüksek Yoğunluklu Aralıklı Antrenman Protokollerinde Uygulanan Antrenman Süresinin Optimal Düzeyinin Belirlenmesi İçin Kapsamlı Bir İnceleme

Yıl 2024, Cilt: 5 Sayı: 2, 19 - 46, 30.08.2024

İshak Göçer Muhammed Öniz Recep Sürhat Müniroğlu

Öz

Yüksek Yoğunluklu Aralıklı Antrenman (HIIT) protokolleri, sporcuların antrenman verimliliğini artırmak için günümüzde çok popüler bir antrenman modeli haline gelmiştir. Ancak, HIIT‟in optimal antrenman süresinin ne kadar olacağıyla alakalı literatürde farklı sonuçlar görülmekte, bu antrenman modeli ile ilgili net sonuçlar bulunmamaktadır. Bu bağlamda mevcut çalışmanın amacı; HIIT protokollerinin etkinliğini artırmak için optimal antrenman süresinin belirlenmesidir. Bu amaç doğrultusunda Web of Science, PubMed, Scopus, TRDizin ve Google Akademik veri tabanlarında kapsamlı literatür taraması yapılmıştır. Literatür taramasında “HIIT‟te optimal antrenman süresi”, “HIIT süresi”, HIIT ve periodizasyon”, “Yüksek yoğunluklu aralıklı antrenman süresi” ve “Antrenmanlarda optimal süre” gibi kelime kombinasyonları İngilizce karşılıklarıyla birlikte kullanılmıştır. Bu araştırma kapsamında taranan literatürün özeti sunulmuş ve HIIT protokollerinde optimal antrenman süresinin belirlenmesine yönelik mevcut bulgular tartışılmıştır. Sonuç olarak, HIIT protokollerinde antrenman süresinin atletik performans ve fizyolojik adaptasyonlar üzerinde önemli etkilerinin olduğu görülmektedir. Ancak, bu alanda kesin bir konsensüs bulunmamaktadır. Dolayısıyla HIIT protokollerinde antrenman süresinin yanı sıra bireysel farklılıklarda dikkate alınmalıdır. Yapılacak araştırmalar, bireysel yanıtların ve farklı antrenman sürelerinin etkilerinin daha ayrıntılı olarak incelenmesini ve kişiselleştirilmiş antrenman programlarının geliştirilmesini içermelidir. Bu şekilde, sporcular için en uygun antrenman süresini belirlemek ve performanslarını optimize etmek mümkün olabilir.

Anahtar Kelimeler

Antrenman, Optimal Süre, Periodizasyon, Sportif Performans

Kaynakça

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