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{"id":118,"date":"2013-02-07T22:17:45","date_gmt":"2013-02-07T20:17:45","guid":{"rendered":"http:\/\/izmirkarsiyakakadindogummerkezi.com\/gebelik-egzersizleri-ile-ilgili-prensipler\/"},"modified":"2013-02-07T22:17:45","modified_gmt":"2013-02-07T20:17:45","slug":"gebelik-egzersizleri-ile-ilgili-prensipler","status":"publish","type":"post","link":"https:\/\/izmirkarsiyakakadindogummerkezi.com\/gebelik-egzersizleri-ile-ilgili-prensipler\/","title":{"rendered":"Gebelik Egzersizleri ile \u0130lgili Prensipler"},"content":{"rendered":"
Gebelikte Egzersiz Aktivitesini Etkileyen Anatomik ve Fizyolojik De\u011fi\u015fiklikler<\/h4>\n
\u0130lk \u00fc\u00e7 ayda<\/p>\n
\n
Bulant\u0131<\/li>\n
Kusma<\/li>\n
\u00c7arp\u0131nt\u0131<\/li>\n<\/ul>\n
\u0130kinci ve son \u00fc\u00e7 aylarda<\/p>\n
\n
V\u00fccudun a\u011f\u0131rl\u0131k merkezinin de\u011fi\u015fmesi,<\/li>\n
Ba\u011fdokusu gev\u015fekli\u011finin artmas\u0131 sonucu eklem dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131n azalmas\u0131,<\/li>\n
\u00d6dem sonucu sinirlerde bask\u0131 olu\u015fmas\u0131,<\/li>\n
Kan hacminin artmas\u0131,<\/li>\n
Kalp at\u0131m\u0131n\u0131n ve solunumun h\u0131zlanmas\u0131<\/li>\n<\/ul>\n
Gebelikte egzersiz yap\u0131l\u0131rken gebeli\u011fin kad\u0131n v\u00fccudunda yol a\u00e7t\u0131\u011f\u0131 fizyolojik ve anatomik de\u011fi\u015fiklikler g\u00f6z \u00f6n\u00fcnde bulundurulmal\u0131d\u0131r. Yaln\u0131zca gebeler i\u00e7in haz\u0131rlanm\u0131\u015f egzersiz standartlar\u0131 yoktur. Fakat bu konuyla ilgili programlar geli\u015ftirilmi\u015ftir.<\/p>\n
Amerikan Spor Hekimli\u011fi Koleji<\/em> (American College of Sports Medicine<\/em>)’nin yay\u0131nlad\u0131\u011f\u0131 bildiriye g\u00f6re herhangi bir yak\u0131nmas\u0131 bulunmayan, 35 ya\u015f\u0131n alt\u0131nda, kalp damar hastal\u0131\u011f\u0131 belirtisi g\u00f6stermeyen, koroner hastal\u0131k risk fakt\u00f6r\u00fc bulunmayan, son bir y\u0131l i\u00e7inde sa\u011fl\u0131k kontrol\u00fcnden ge\u00e7mi\u015f olan bir ki\u015finin fiziksel aktivitesini artt\u0131rmadan \u00f6nce doktor kontrol\u00fcnden ge\u00e7mesi gerekmez. Bu bildiride gebelikten hi\u00e7 s\u00f6z edilmemi\u015ftir.<\/p>\n
Gebelikte egzersiz programlar\u0131; aktivitenin tipi, \u015fiddeti, s\u00fcresi ve s\u0131kl\u0131\u011f\u0131 hem anne hem de bebe\u011fin sa\u011fl\u0131\u011f\u0131 g\u00f6z \u00f6n\u00fcnde bulundurularak ayarlan\u0131r. Gebelik \u00f6ncesi al\u0131\u015f\u0131k olunan egzersizler; gebelikte \u015fiddet, s\u00fcre ve s\u0131kl\u0131k y\u00f6nlerinden hafifletilerek uygulan\u0131r. Egzersizin \u015fiddeti %25 oran\u0131nda hafifletilmelidir.<\/p>\n
Hamilelik tespit edildikten sonra t\u00fcm gebe kad\u0131nlar\u0131n d\u00fczenli hekim takibi alt\u0131na girmesi gereklidir. Egzersize ba\u015flamadan \u00f6nce kalp damar, solunum, iskelet kas sistemleri ve metabolizma ile ilgili \u00f6nceden bir hastal\u0131\u011f\u0131 olmad\u0131\u011f\u0131na emin olmal\u0131d\u0131r.<\/p>\n
Gebelik, hareketsiz ve sakin ge\u00e7irilmesi gereken bir d\u00f6nem olarak d\u00fc\u015f\u00fcnmemelidir. Gebelikte normal hayata devam edilmeli ve gebelik \u00f6ncesi aktivitelere devam edilmelidir. Gebelik \u00f6ncesinde egzersiz yapmayan bir kad\u0131nda da egzersizlerin yararl\u0131 olaca\u011f\u0131 bilinmelidir.<\/p>\n
\u015eimdiye kadar yap\u0131lan \u00e7al\u0131\u015fmalar gebelikte en g\u00fcvenli egzersiz tiplerinin y\u00fcr\u00fcy\u00fc\u015f ve y\u00fczme oldu\u011funu g\u00f6stermi\u015ftir. D\u00fczenli egzersiz yapanlar ile yapmayan ki\u015filere verilecek egzersiz \u00f6nerileri farkl\u0131d\u0131r.<\/p>\n
\n
Gebelik, sa\u011fl\u0131kl\u0131 gitti\u011fi s\u00fcrece egzersiz yapmaya engel de\u011fildir.<\/li>\n
Egzersiz tahta bir zemin ya da hal\u0131 \u00fczerinde yap\u0131lmal\u0131d\u0131r.<\/li>\n
Her t\u00fcr egzersiz i\u00e7in d\u00fczg\u00fcn duru\u015fa dikkat edilmelidir.<\/li>\n
Egzersize zaman zaman ara verilip yava\u015f y\u00fcr\u00fcy\u00fc\u015f veya ayak hareketleri yap\u0131lmal\u0131d\u0131r.<\/li>\n
Ani ba\u015f d\u00f6nmesinden sak\u0131nmak i\u00e7in yerden yava\u015f kalkmaya dikkat edilmelidir.<\/li>\n
Anormal herhangi bir belirti ortaya \u00e7\u0131kt\u0131\u011f\u0131 takdirde aktivite derhal kesilmeli ve doktora ba\u015fvurulmal\u0131d\u0131r.<\/li>\n
Kalori al\u0131m\u0131, gebeli\u011fin ortaya \u00e7\u0131kard\u0131\u011f\u0131 ilave ihtiya\u00e7lar\u0131n yan\u0131 s\u0131ra egzersiz y\u00fck\u00fcn\u00fcn gerektirdi\u011fi miktar da hesaplanarak ayarlanmal\u0131d\u0131r. Kan \u015fekerinin d\u00fc\u015fmemesi i\u00e7in egzersizden \u00f6nce meyve suyu i\u00e7ilmelidir.<\/li>\n
Yorgunluk hissedilirse egzersize ara verilmelidir.<\/li>\n
Egzersize do\u011fum sonras\u0131 da devam edilmelidir.<\/li>\n<\/ul>\n
Egzersiz d\u00fczenli bir \u015fekilde (haftada en az 3 defa) yap\u0131lmal\u0131d\u0131r.<\/li>\n
Kegel egzersizleri her g\u00fcn yap\u0131lmal\u0131d\u0131r.<\/li>\n
Nabz\u0131n\u0131z\u0131 kontrol ederek 30 dakika s\u00fcreyle egzersiz yapabilirsiniz.<\/li>\n
Aktivite esnas\u0131nda nab\u0131z say\u0131lmal\u0131, g\u00fcvenli s\u0131n\u0131r olan dakikada 140 at\u0131m\u0131 ge\u00e7ilmemelidir.<\/li>\n
D\u00fc\u015f\u00fck \u015fiddetteki egzersizleri tercih etmelisiniz.<\/li>\n
Kuvvetli aktivitelerin s\u00fcresi 15 dakikay\u0131 ge\u00e7memelidir.<\/li>\n
Kas iskelet sistemine binen stresi azaltmak i\u00e7in aya\u011f\u0131 destekleyen uygun ayakkab\u0131lar giyilmelisiniz.<\/li>\n
Susuz kalmamak i\u00e7in egzersiz \u00f6ncesi ve sonras\u0131nda bol s\u0131v\u0131 al\u0131nmal\u0131d\u0131r.<\/li>\n
S\u0131cak ve nemli ortamlarda ya da ate\u015finiz varken egzersiz yapmamal\u0131s\u0131n\u0131z.<\/li>\n
Egzersiz boyunca koltuk alt\u0131 termometresi ile v\u00fccut s\u0131cakl\u0131\u011f\u0131 38,5 \u00b0C’yi ge\u00e7memelidir.<\/li>\n
Kuvvetli egzersiz yapmadan \u00f6nce 5 dakika \u0131s\u0131nma, bitiminde 5 dakika so\u011fuma hareketleri yapmal\u0131s\u0131n\u0131z.<\/li>\n
Is\u0131nma, yava\u015f yava\u015f y\u00fcr\u00fcme \u015feklinde yap\u0131labilir. Ancak daha iyisi her kas grubu i\u00e7in s\u0131ra ile\u00a0germe hareketlerini uygulamakt\u0131r.<\/li>\n
Relaksin hormonunun gev\u015fetici etkileri nedeniyle germe egzersizleri s\u0131n\u0131rl\u0131 tutulmal\u0131d\u0131r.<\/li>\n
So\u011fuma i\u00e7in, kuvvetli egzersizden sonra aktivite yava\u015f yava\u015f azalt\u0131lmal\u0131d\u0131r.<\/li>\n<\/ul>\n
D\u00fczenli Egzersiz Yapmayanlar Gebeler<\/h4>\n
\n
Az \u00f6nce s\u0131ralanan \u00f6nerilere aynen uyulmal\u0131d\u0131r.<\/li>\n
Gebeli\u011fin 13. haftas\u0131na kadar egzersiz program\u0131na ba\u015flamamal\u0131.<\/li>\n
Egzersize su i\u00e7i gebelik egzersizleri gibi, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 binmeksizin yap\u0131labilen egzersizlerle ba\u015flanabilir.<\/li>\n
Gebelik \u00f6ncesinde egzersiz yapmam\u0131\u015f, hareketsiz bir ya\u015fant\u0131s\u0131 olan kad\u0131nlar gebelikte egzersize hafif aktivitelerle ba\u015flamal\u0131 ve seviyeyi yava\u015f y\u00fckseltmelidir.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"
Gebelikte Egzersiz Aktivitesini Etkileyen Anatomik ve Fizyolojik De\u011fi\u015fiklikler \u0130lk \u00fc\u00e7 ayda Bulant\u0131 Kusma \u00c7arp\u0131nt\u0131 \u0130kinci ve son \u00fc\u00e7 aylarda V\u00fccudun a\u011f\u0131rl\u0131k merkezinin de\u011fi\u015fmesi, Ba\u011fdokusu gev\u015fekli\u011finin artmas\u0131 sonucu eklem dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131n azalmas\u0131, Lordoz (bel \u00e7ukurunun artmas\u0131), kifoz (s\u0131rt kamburunun artmas\u0131) \u00d6dem sonucu sinirlerde bask\u0131 olu\u015fmas\u0131, Kan hacminin artmas\u0131, Kalp at\u0131m\u0131n\u0131n ve solunumun h\u0131zlanmas\u0131 Gebelikte egzersiz yap\u0131l\u0131rken gebeli\u011fin […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[],"yoast_head":"\n