Sabah sporunu duyunca gözünüz korkmasın. Sağlıklı bir hayat için sabah sporunun önemi çok büyük! Üstelik sabah rutininizin bir parçası yapmak düşündüğünüz kadar zor değil.
Sabah antrenmanına başladıktan sonra fark edeceksiniz ki enerji ve motivasyonunuz işe başlamadan önce çok daha yüksek oluyor. Akşam egzersizleri bazen yorgun ve huzursuz hissettirebiliyor, günün tüm yorgunluğu sonrası tekrar enerji toplamak gerektiği için. Ancak sabah egzersizleri size güne hazırlamak için müthiş bir taktik.
Bu sadece kişisel bir tercih de değil üstelik. Sabah ilk işinizin kalkıp vücudunuzu hareket ettirmek olmasının sağlıklı bir hayat için bir zorunluluk olduğunu söyleyebiliriz.
Bir “sabah insanı” yani bir şeyler yapmayı, çalışmayı vs. sabahları yapmayı akşamlara kıyasla tercih eden biri olmasanız bile sabah sporuna bir şans vermenizi öneririz. Denedikten sonra gün boyu enerjinize olan katkılarını gördükten sonra başka türlü uyanmayı düşünemeyeceksiniz.
Sabah Egzersizi Neden Bu Kadar Faydalı?
Sabah erkenden yapılan bir antrenman, başka saatte yapılacak bir antrenmandan birçok sebepten dolayı daha faydalıdır. Evet, erken kalkmak için bir disipline ihtiyaç duyacaksınız. Evet, zombi şeklinde uyanıp evden çıkmaktan daha fazla efor harcamanız gerekiyor. Sabah sporuna başlamak biraz zaman ve efor gerektiriyor. Şimdi o sebepleri sıralamaya başlayalım:
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Sabah egzersizi metabolizmanızı hızlandırır.
Aşırı Egzersiz Sonrası Oksijen Tüketimi (EPOC), fitness endüstrisinde çokça kullanılan bir terimdir. Basit bir şekilde açıklayacak olursak bu, antrenmandan sonra, bir masada otururken veya araba kullanırken bile vücudunuzun daha fazla kalori yaktığı anlamına gelir. Bu konuda yapılmış bir çalışma, katılımcıların egzersizden sonraki 14 saat içinde hiç egzersiz yapmayanlara kıyasla fazladan 190 kalori yaktığını göstermiştir.
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)
Grafiğin mor kısmı, egzersizden sonra oksijen tüketiminin (ve kalori yakmanın) normale dönmesinin zamanla değişimini gösterir.
Bu durum sabah egzersizinden sonra da aynı şekilde çalışır. Kalkın, hareket edin, metabolizmanızı hızlandırın ve sonra yemeye başlayın. Ne zaman yemek yerseniz yiyin, vücudunuz aldığınız kalori ile aşağıdaki 3 şeyden birini yapabilir.
- Enerji kaynağı olarak kullanabilir
- Vücudunuzu yenilemek için kullanabilir
- Daha sonra saklayabilir (yani yağ!)
Bilin bakalım sabah sporundan sonra hangisi olur? Metabolizmanız hala sabah sporundan dolayı hızlı olduğunda, günün ilerleyen saatlerinde yemek yediğinizde ise vücudunuz onu kendini yenilemek için kullanır. Günün ilerleyen saatlerinde egzersiz yaparken bu avantajdan bu kadar yararlanamazsınız.
2. Sabah egzersizi tutarlı bir şekilde spor yapmak için yardımcı olacaktır.
Sabah egzersizi, egzersiz programınızın daha acil görünebilecek diğer günlük öğelerle kesintiye uğratmamanızı sağlar. Örneğin akşam spor yapmak üzere plan yaparsanız işler uzadığı için, yapmanız gereken başka işler ortaya çıktığı için antrenmanızı ertelemenizi gerekebilir.
Ancak sabah, yeni bir şeyin ortaya çıkmasının en zor olduğu zamandır, yani ideal egzersiz zamanı.
Diğer zamanlarda uzun bir günün sonunda egzersiz yapmak için çok yorgun hissedebilirsiniz. Ancak, sabah sizi işe girmekten alıkoyacak hiçbir şey yoktur. Egzersiz ilk önceliğiniz olacak ve yapılacaktır.
3. Sabah sporu fiziksel ve mental enerjinizi arttırır.
Sabah yaptığınız egzersizler vücudunuzun doğal kahvesidir. Vücudunuzu uyandırır ve zihninizi güne hazır eder.
Sabah sporu enerjinizi arttıracaktır. Ancak bunun ötesinde, sabah egzersizinin gün boyu odaklanma ve zihinsel yetenekleri geliştirdiği gösterilmiştir. Antrenmandan sonra sadece uyanık hissedecek ve daha fazla enerjiye sahip olmayacak, aynı zamanda zihniniz o gün sıraya koyduğunuz görevleri üstlenmeye hazır olacak.
Bazı araştırmalar, zihni “uyandırmak” için egzersizin etkinliğini ölçtü ve sonuçlar kahveden daha iyi bir iş yaptığını gösteriyor!
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)
Hızlı bir egzersiz hareketinin, bilişsel yeteneklerin geliştirilmesinde bir fincan kahveden daha etkili olduğu gösterilmiştir.
4. Sabah erken egzersiz yapmak güçlü bir öz-disiplin geliştirmenize yardımcı olur.
Herhangi bir alışkanlık gibi, sabah kalkmak ve egzersiz yapmak için disiplini geliştirmek sadece zamanla daha kolay hale gelir.
Belki daha da önemlisi, bu disiplinin hayatınızın diğer alanlarına da sıçraması olacaktır. Örneğin daha sağlıklı beslenmek veya istediğiniz diyete başlamak daha kolay olacak.
5. Sabah sporu daha iyi bir uyku uyumanıza yarayacak.
Sabah erken saatlerde egzersiz yapmak, daha iyi uyumanıza yardımcı olur. Vücudunuz günün sonunda sağlıklı bir yorgunluk hissinin tadını çıkaracak ve uyumaya hazır olacaktır. Huzursuz uykulara elveda deyin!
Sabah egzersizi sadece keyif alacağınız uykunun uzunluğunu arttırmakla kalmaz, aynı zamanda daha derin uyku döngülerini teşvik ederek uyku kalitenizi de artırır.