According to experts, the basis of maintaining a healthy life is to eliminate the habits of sedentary life. While eliminating this sedentary state, it is of great importance to determine personalized exercise programs.
Are sports and exercise the same thing?
Sport and exercise are not the same. When it comes to exercise, it is based on the foundations of healthy life; We define the body movements that follow its progress, along with its severity, duration, frequency, type and suitability for the person. Hence, exercise has a recipe. How many times will a person do it in this prescription? How often will he do it? Which type of exercise is right for him? How will its violence be? As a result of clinical and performance evaluations, we can determine the suitability of the exercise for the person and adapt the person to the exercise program with the changes we make. But the sport is completely different. There is excitement in sports, there is a competition and competition. Sport is more technical and requires slightly different training programs within the working principles specific to the activity to be done.
What is this physical activity? Can we open a little bit?
Physical activity, including holding a pencil; Any kind of work ranging from gardening to walking the dog or climbing stairs. Physical activity, as defined by the World Health Organization, is anything that consumes calories. Hence, the three are different from each other. Physical activity is the basis of this business, we put exercise on it, and sport is at the top of this pyramid. Sport is all about a person’s physical characteristics and tendency to performance.
What is sarcopenia? Who gets it?
Sarcopenia, or muscle failure, is a muscle disease based on adverse muscle changes throughout life. It is characterized by low muscle strength, muscle quantity / quality and physical performance in older adults, but it may also occur at an earlier age. As the most important consequences of sarcopenia; Frailty, decreased mobility, loss of strength, tendency to fall, decreased respiratory function tests, disability, decreased immunity and death can be seen. The best evidence of evidence-based therapy for sarcopenia has been demonstrated in exercise to prevent them and maintain an active life. Since it increases growth hormone and testosterone, resistive exercises and balancing insulin resistance and increasing the development of the cardiovascular system, aerobic exercises should be done with moderate intensity for an average of 150 minutes, 5 days a week. World Health Organization on Sarcopenia “If your muscular performance has decreased, your muscular structure cannot dominate you and you cannot walk, you cannot raise your arm, or you do not want to leave the house because you have no strength.” he says. Many people living at home today have insufficient muscular strength and cannot leave the house because they do not have physical performance. When these people try to go out and walk, it is common for them to fall and fracture the hip. We pass them through a good check-up so that people do not encounter these problems at later ages; muscle strength, muscle endurance, flexibility, We evaluate heart endurance and body composition. We look at the fat ratio. This is a completely different system from any fitness center feature he goes or wants to go to. This difference is the reason why many people choose us. One of the most important reasons underlying this is that we first provide body awareness. Losing weight, increasing muscle strength is our next job. Our primary aim is; is to find the missing points in the person and draw up an exercise prescription that can complement them. Increasing muscle strength is our next job. Our primary aim is; is to find the missing points in the person and draw up an exercise prescription that can complement them. Increasing muscle strength is our next job. Our primary aim is; is to find the missing points in the person and draw up an exercise prescription that can complement them.
What is an exercise prescription? What’s in it? What should a person who has never exercised regularly in his life should pay attention to before starting exercise?
First of all, muscle strength is required for all ages. There is no guarantee that someone who is very young today and can lift 50 kg will be able to do that in five years. Our muscles are so ungrateful, they can complete a muscle function in 6 weeks. When you start an exercise, you do it well for six weeks, but the important thing is to move it forward and make it sustainable. Many people who come to us from gyms as sick, we see knee or shoulder pain. Because the person is working with weights that are too big to lift. We pay attention to this at the first stage because the people who get this done are physiotherapists. Since we graduated from the school of this business, we know what kind of exercise program a safe can be done.
Second, flexibility is required. We provide flexibility by considering personal circumstances such as agility, speed, balance and coordination. Because not everyone who comes here is old, when a young group arrives their schedules are completely different. Professional athletes are coming. E.g; We have a tennis program has made a name in Turkey and its completely different, because the fastest way to deliver the ball using his shoulder for his good work.
Another item is subcutaneous fat thickness, we also measure it. This is one of the other procedures we do for body composition. There is some subcutaneous fat thickness that responds very quickly; We can weaken you in 4-6 weeks. Your weight can drop suddenly. This is about your subcutaneous fat thickness. Sometimes you look, the weight is the same, but “My clothes started to come in abundant.” you can say. With the exercise prescription we mentioned, we can reduce subcutaneous fat thickness very quickly. Therefore, an exercise program is prescribed 3-5 days a week, moderate intensity, for at least 6 weeks and 150 minutes per week.
One of the exercise groups that is important to us is exercising the abdominal muscles. Our abdominal muscles are the strongest muscles to be, because they keep us standing. But our back muscles are weak muscles, the stronger we hold our abdominal muscles, the less the load on our waist and we will neither experience back pain nor back pain. This is very important because most people apply to us with low back pain because their abdominal muscles are not strong enough. In the check-up tests we do, we also see that if we strengthen the abdominal muscles of the person, there will be no pain.
From what you say, it comes to the conclusion that ‘the purpose should not be just to lose weight’ Can we count this as the result and benefit of the exercise program?
Yes, definitely. Slimming is an issue on the basis of one of our support programs, weight control support program. There are two important things we do here; one is exercise prescriptions that I have prepared within the scope of support programs, and the other is exercise prescriptions prepared within the scope of a healthy lifestyle program. In addition to the weight control support program, we also organize the exercise programs of our patients who are evaluated within the scope of oncology, smoking cessation and cardiovascular diseases support programs. In short, we can say that in G4 Healthy Sport, a personalized exercise program for everyone is prepared and applied by physiotherapists. In addition, there is a process we call EMS (Electro Muscle Stimulation). It is known by many people, sometimes members say “I want to have EMS done.” can say.
What is EMS and how is it done?
EMS is the process of increasing muscle stimulation by giving electricity. During this process, an electric current is applied to 8 regions and aerobic exercise is performed within 20-25 minutes. During this exercise, a special vest is worn, it is passed with an electrical socket and exercises suitable for the person’s performance are performed. These high intensity exercise programs are very common today.
Are cardio and weight training suitable for everyone? What should be considered when doing?
When it comes to cardio exercises; We understand walking or running without a treadmill, bike, rowing or any vehicle. This is important because these activities we do are physical movements that strengthen the cardiovascular system the fastest. Therefore, the faster a person walks, the faster he runs, the faster the circulatory system is regulated. They also need good clothes and good shoes. This is the most important point to be emphasized in both weight and cardio exercises. We provide detailed information about this to our patients and members who come here. Because the shoes you wear should not cause pain in your waist and knee and should not disturb the comfort of your feet.
What is the importance of proper breathing when exercising?
Continuous exercise means that your lungs are well ventilated. Therefore, exercise adaptation of smokers or those who have smoked for many years is a little more difficult. We teach breathing to those who will start exercising first. The person should feel how both their diaphragm and lungs are venting. Some of our members gained this awareness and quit smoking. Because as you breathe, that smoky and polluted air is replaced by clean and oxygen-rich air and the person becomes aware, almost hates this situation and feels obliged to quit smoking. You can continue the exercise as long as you keep your breathing under control and exhaust the polluted air. Breath should be taken through the nose and given through the mouth. In order to maintain a healthy life, accompanied by experts in their fields.
