{"id":243304,"date":"2018-05-14T13:31:08","date_gmt":"2018-05-14T13:31:08","guid":{"rendered":"https:\/\/www.hostelworld.com\/blog\/how-to-keep-up-your-fitness-regime-while-travelling\/"},"modified":"2023-11-09T15:27:08","modified_gmt":"2023-11-09T15:27:08","slug":"seyahat-ederken-fitness-rejiminize-nas%c4%b1l-devam-edebilirsiniz","status":"publish","type":"post","link":"https:\/\/www.hostelworld.com\/blog\/tr\/seyahat-ederken-fitness-rejiminize-nas%c4%b1l-devam-edebilirsiniz\/","title":{"rendered":"Seyahat ederken fitness rejiminize nas\u0131l devam edebilirsiniz?"},"content":{"rendered":"

Seyahat etmek ve formda kalmak normalde el ele gitmez. Hepimiz tatilin a\u015f\u0131r\u0131 \u015f\u0131marman\u0131n, kendinizi \u015f\u0131martman\u0131n ve eve d\u00f6nd\u00fc\u011f\u00fcn\u00fczde yakla\u015f\u0131k 15 kilo daha a\u011f\u0131r hissetmenin zaman\u0131 oldu\u011funu biliyoruz! Ancak ben \u015fahsen rutininizin d\u0131\u015f\u0131nda ge\u00e7irdi\u011finiz zaman\u0131n sa\u011fl\u0131\u011f\u0131n\u0131za \u00f6ncelik vermeniz i\u00e7in harika bir f\u0131rsat oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorum. Daha az bask\u0131 ve taahh\u00fctle, neden t\u00fcm avantaj\u0131 kullan\u0131p eve tazelenmi\u015f ve canlanm\u0131\u015f hissederek d\u00f6nmek i\u00e7in formda kalmayas\u0131n\u0131z? Ya da en az\u0131ndan, seyahati bir fitness rejimi mahvedicisi olarak g\u00f6rmeyin ve hareket halindeyken sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 nas\u0131l kontrol alt\u0131nda tutaca\u011f\u0131n\u0131z\u0131 \u00f6\u011frenin. Seyahat ederken kendinize ve sa\u011fl\u0131\u011f\u0131n\u0131za nas\u0131l dikkat edece\u011finize dair baz\u0131 kolay ipu\u00e7lar\u0131m\u0131 sizlerle payla\u015faca\u011f\u0131m.<\/p>\n

Seyahat ederken egzersiz yapmak<\/h2>\n

Kimsenin d\u00fcnyay\u0131 gezerken saatlerce egzersiz yapmak istemeyece\u011fi olduk\u00e7a a\u00e7\u0131k, bu y\u00fczden benim yakla\u015f\u0131m\u0131m her zaman girdiyi en aza indirirken \u00e7\u0131kt\u0131y\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmakla ilgili olmu\u015ftur. \u00c7ok eklemli a\u011f\u0131rl\u0131kl\u0131 egzersizlere (squat, deadlift, lunge, bench press gibi) odaklanan t\u00fcm v\u00fccuda diren\u00e7li antrenmanlar, tam olarak bunu yapt\u0131klar\u0131 i\u00e7in seyahatlerimde tercih etti\u011fim egzersizlerdir. Tek seferde birden fazla kas grubunu \u00e7al\u0131\u015ft\u0131rmak, daha k\u0131sa s\u00fcrede daha fazla kalori yakabilece\u011finiz ve tabiri caizse paran\u0131z\u0131n kar\u015f\u0131l\u0131\u011f\u0131n\u0131 daha fazla alabilece\u011finiz anlam\u0131na gelir. Pazar sabah\u0131 gibi kolay! Bu yakla\u015f\u0131m ayn\u0131 zamanda belirli kas gruplar\u0131n\u0131 ayr\u0131 ayr\u0131 \u00e7al\u0131\u015ft\u0131rmay\u0131 se\u00e7ti\u011finizden daha az s\u0131kl\u0131kta antrenman yapabilece\u011finiz anlam\u0131na gelir (seyahat ederken 5-6 yerine haftada 2-3 kez \u00e7al\u0131\u015fmay\u0131 hedefliyorum), bu nedenle e\u011flenmek i\u00e7in daha fazla zaman yarat\u0131rs\u0131n\u0131z – ki bu kesinlikle ilk etapta seyahat etmenizin ana nedenidir! Bu t\u00fcr bir egzersiz i\u00e7in bir spor salonuna\/ekipmana eri\u015fim gerekir, ancak iyi haber \u015fu ki, \u00e7o\u011fu spor salonu g\u00fcnl\u00fck veya haftal\u0131k ge\u00e7i\u015fler sunuyor, bu da bir yerde yaln\u0131zca k\u0131sa bir s\u00fcre kalma e\u011filiminde olan biz gezginler i\u00e7in m\u00fckemmel. B\u00fct\u00e7esi k\u0131s\u0131tl\u0131 olanlar i\u00e7in ek bir bonus da, nazik\u00e7e sorarsan\u0131z genellikle \u00fccretsiz olmalar\u0131d\u0131r! Daha da iyisi mi? Paris’teki Vintage Gare du Nord<\/a> ya da Los Angeles’taki Freehand<\/a> gibi baz\u0131 hostellerde egzersizlerinizi aksatmaman\u0131za yard\u0131mc\u0131 olacak spor salonlar\u0131 bile bulunmaktad\u0131r.<\/p>\n

\"\"<\/p>\n

\ud83d\udccdQueenstown, Yeni Zelanda \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Seyahat i\u00e7in m\u00fckemmel olan ve tam olarak yararlanman\u0131z gereken bir ba\u015fka harika antrenman stili de HIIT’dir (y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 antrenman). Kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 y\u00fckseltmek, ter atmak ve kendinizi harika hissetmenizi sa\u011flamak i\u00e7in idealdir. HIIT, k\u0131sa toparlanma s\u00fcreleri ile serpi\u015ftirilmi\u015f %100 maksimal efor harcad\u0131\u011f\u0131n\u0131z k\u0131sa egzersiz patlamalar\u0131n\u0131 i\u00e7erir. Burpee, \u015f\u0131nav ve sprint gibi egzersizlerle 20 tur boyunca 30 saniye a\u00e7\u0131k, 30 saniye kapal\u0131 \u015feklinde bir \u00f6rnek verilebilir. Bu t\u00fcr bir antrenman \u00e7ok yo\u011fun oldu\u011fundan, v\u00fccudunuzun normal durumuna d\u00f6nmesi biraz zaman al\u0131r (48 saate kadar!) ve sonu\u00e7 olarak egzersizi bitirdi\u011finizde bile y\u00fcksek oranda kalori yakmaya devam edersiniz. Yani siz sahilde oturmu\u015f buz gibi bir bira i\u00e7erken, v\u00fccudunuz muhtemelen fazladan kalori yakmaya devam ediyordur. ‘Bira g\u00f6be\u011fine’ yeni bir anlam kazand\u0131r\u0131yor, de\u011fil mi?!<\/p>\n

Bir di\u011fer faydas\u0131 da HIIT’in tamamlanmas\u0131 uzun s\u00fcrmez (e\u011fer zihinsel matematik yaparsan\u0131z benim \u00f6rnek antrenman\u0131m sadece 20 dakika s\u00fcrer) ve herhangi bir ekipman gerektirmez. \u0130htiyac\u0131n\u0131z olan tek \u015fey kendinizsiniz! Dolay\u0131s\u0131yla, jet seyahati s\u0131ras\u0131nda spor salonu sizin i\u00e7in b\u00fcy\u00fck bir hay\u0131r ise, kendinizi birka\u00e7 bo\u015f dakika buldu\u011funuzda her zaman h\u0131zl\u0131 bir yurt odas\u0131 \/ park bank\u0131 \/ plaj antrenman\u0131na s\u0131k\u0131\u015ft\u0131rabilirsiniz. Seyahatteyken<\/a> formda kalmak isteyen fitness<\/a> tutkunlar\u0131 i\u00e7in diren\u00e7li bir bant, yan\u0131n\u0131za alman\u0131z\u0131 tavsiye edece\u011fim k\u00fc\u00e7\u00fck ve hafif bir ekipman par\u00e7as\u0131d\u0131r. Sadece daha fazla egzersiz \u00e7e\u015fitlili\u011fi sunmakla kalmaz, ayn\u0131 zamanda egzersizlerinizin yo\u011funlu\u011funu da b\u00fcy\u00fck \u00f6l\u00e7\u00fcde art\u0131rabilir.<\/p>\n

\"\"<\/p>\n

\ud83d\udccdNha Trang, Vietnam \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Seyahat ederken aktif kalmak<\/h2>\n

Tatil anlay\u0131\u015f\u0131n\u0131z spor yapmay\u0131 i\u00e7ermiyorsa, formda kalmak i\u00e7in hala pek \u00e7ok ba\u015fka yol var. Sadece daha fazla hareket etmeye ve aktif olmaya odaklan\u0131n. Kula\u011fa basit geliyor, \u00e7\u00fcnk\u00fc \u00f6yle! Ancak, hepimiz tembellik yaparak g\u00fcn\u00fcn ge\u00e7ip gitmesine izin vermenin ne kadar kolay oldu\u011funu biliyoruz, tek hareketimiz her yar\u0131m saatte bir \u015fezlongda d\u00f6nerek bronzla\u015ft\u0131\u011f\u0131m\u0131zdan emin olmak… Ancak yeni bir yerde olmak aktif olmak i\u00e7in m\u00fckemmel bir f\u0131rsatt\u0131r – gizli arka sokaklar\u0131 ke\u015ffetmek i\u00e7in y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131k\u0131n, sahilde bir gezintiye \u00e7\u0131k\u0131n, asans\u00f6r yerine hostel merdivenlerini tercih edin (\u00f6zellikle s\u0131rt \u00e7antan\u0131zla) veya daha iyi bir manzara elde etmek i\u00e7in bir tepeye \u00e7\u0131k\u0131n. Genellikle kendinizi atabilece\u011finiz pek \u00e7ok aktivite vard\u0131r – s\u00f6rf, kano, yoga, plaj voleybolu, y\u00fczme\/\u015fnorkelle y\u00fczme, kaya t\u0131rman\u0131\u015f\u0131, tenis – bunlardan sadece birka\u00e7\u0131. G\u00fcnde sadece yar\u0131m saat bile olsa, endorfinlerinizin akmas\u0131na ve kalbinizin pompalanmas\u0131na yard\u0131mc\u0131 olacak, bu da ruh halinizi iyile\u015ftirmeye, enerji seviyenizi art\u0131rmaya ve sizi formda tutmaya yard\u0131mc\u0131 olabilir. Y\u00fczmek harika bir t\u00fcm v\u00fccut egzersizidir ve bu kadar seksi hostel havuzlar\u0131yla<\/a> hemen dalmak isteyece\u011finizi biliyorum!<\/p>\n

\"\"<\/p>\n

\ud83d\udccdFarmHostel<\/a>, Bali, Endonezya \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Seyahat s\u0131ras\u0131nda beslenme ve diyet<\/h2>\n

Diyet ve beslenme de formda ve sa\u011fl\u0131kl\u0131 kalmada \u00f6nemli bir rol oynar, ancak bir\u00e7ok insan i\u00e7in yemek seyahatin b\u00fcy\u00fck bir par\u00e7as\u0131d\u0131r. T\u00fcm yerel mutfaklar\u0131 tatmak, her t\u00fcr sokak yeme\u011fini denemek ve kendinizi ekstra bir kokteylle \u015f\u0131martmak e\u011flencenin bir par\u00e7as\u0131d\u0131r, bu nedenle hem kendinizi \u015f\u0131martma <\/em>d\u00fcrt\u00fcn\u00fcz\u00fc hem de sa\u011fl\u0131kl\u0131 rejimi dengelemenin bir yolunu bulmak \u00f6nemlidir. \u0130\u015fte bu lezzetli dengeyi nas\u0131l bulaca\u011f\u0131n\u0131za dair ipu\u00e7lar\u0131m…<\/p>\n

Hostel mutfa\u011f\u0131ndan yararlan\u0131n<\/h3>\n

Temiz ve iyi donan\u0131ml\u0131 hostel mutfaklar\u0131ndan en iyi \u015fekilde yararlan\u0131n ve kendi yeme\u011finizi, \u00f6zellikle de kahvalt\u0131n\u0131z\u0131 haz\u0131rlay\u0131n! Bu sadece birka\u00e7 kuru\u015f tasarruf etmenize yard\u0131mc\u0131 olmakla kalmaz (ve size s\u0131rt \u00e7antal\u0131 arkada\u015flar\u0131n\u0131zla tan\u0131\u015fma f\u0131rsat\u0131 verir), ayn\u0131 zamanda restoranlar veya ma\u011fazadan sat\u0131n al\u0131nan yiyecekler daha kalorili olma e\u011filimindedir. Yulaf lapas\u0131, seyahat ederken benim ucuz, h\u0131zl\u0131 ve kolay kahvalt\u0131md\u0131r ve var\u0131\u015f noktalar\u0131 aras\u0131nda hareket ederken yan\u0131n\u0131zda bir torba yulaf ta\u015f\u0131mak \u00e7ok zahmetli de\u011fildir. Zaten kahvalt\u0131 ile dolu olarak yola \u00e7\u0131kmak, durup genellikle o kadar da sa\u011fl\u0131kl\u0131 olmayan baz\u0131 haz\u0131r at\u0131\u015ft\u0131rmal\u0131klar alma olas\u0131l\u0131\u011f\u0131n\u0131z\u0131n daha d\u00fc\u015f\u00fck oldu\u011fu anlam\u0131na gelir. \u00c7o\u011fu hostel taze meyve i\u00e7eren \u00fccretsiz kahvalt\u0131 sunar. Bunu stoklay\u0131n ve ac\u0131kt\u0131\u011f\u0131n\u0131z\u0131 hissetti\u011finizde yan\u0131n\u0131zda bulundurun. Ayr\u0131ca g\u00fcnde 5 \u00f6\u011f\u00fcn\u00fcn\u00fcz\u00fc tamamlama ve kendini be\u011fenmi\u015f hissetme bonusuna da sahip olursunuz!<\/p>\n

\"\"<\/p>\n

\ud83d\udcf7: @lyfitness_<\/a><\/p>\n

D\u0131\u015far\u0131da yemek yerken ak\u0131ll\u0131 olun<\/h3>\n

D\u0131\u015far\u0131da yemek yemeyi seviyorsan\u0131z ve bir\u00e7ok yerel yeme\u011fi denemek istiyorsan\u0131z, neden biriyle yar\u0131 yar\u0131ya gitmiyorsunuz, b\u00f6ylece a\u015f\u0131r\u0131ya ka\u00e7madan tad\u0131m yapabilirsiniz? Alternatif olarak, bir yemek sipari\u015f edin ve hala a\u00e7san\u0131z daha sonra ba\u015fka bir yemek ekleyin. Bu \u015fekilde fazla sipari\u015f vermezsiniz ve hepsini t\u00fcketmek zorunda oldu\u011funuzu hissetmezsiniz \u00e7\u00fcnk\u00fc israf etmek istemezsiniz (veya de\u011ferli kuru\u015flar\u0131n\u0131z\u0131). Yemeklerin nas\u0131l haz\u0131rland\u0131\u011f\u0131n\u0131 sormaktan veya k\u0131zart\u0131lm\u0131\u015f bir \u015fey yerine taze sebze istemek veya ya\u011fl\u0131 soslar\u0131n \/ soslar\u0131n yan\u0131nda servis edilmesini istemek gibi \u00f6\u011feleri de\u011fi\u015ftirmekten korkmay\u0131n.<\/p>\n

Ne i\u00e7in geri \u00e7evireyim? Sa\u011fl\u0131k i\u00e7in.<\/h3>\n

Ba\u015fta alkol olmak \u00fczere s\u0131v\u0131 kalorilerine dikkat edin! Hepimiz s\u0131rt \u00e7antal\u0131 gezginlerin ars\u0131z bir i\u00e7kiyi ne kadar sevdi\u011fini biliyoruz – ve \u00f6yle de olmal\u0131lar – ancak biralar, elma \u015farab\u0131 ve \u015faraplar \u00e7ok kalorilidir. Daha d\u00fc\u015f\u00fck kalorili i\u00e7ecekler veya hafif kar\u0131\u015ft\u0131r\u0131c\u0131l\u0131 alkoll\u00fc i\u00e7kiler (\u00f6rn. diyet kola, soda) gibi daha hafif bir se\u00e7ene\u011fi tercih etmeyi deneyin. Hatta baz\u0131 g\u00fcnler alkol\u00fc tamamen b\u0131rakmay\u0131 bile se\u00e7ebilirsiniz (bu gezginlere k\u00fcf\u00fcr m\u00fc?!), bu da beni bir sonraki noktaya getiriyor…<\/p>\n

\"\"<\/p>\n

\ud83d\udccd Onsen s\u0131cak havuzlar\u0131, Arthur’s Point, Yeni Zelanda \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Su sizin dostunuzdur<\/h3>\n

Susuz kalmay\u0131n… su ile! Her g\u00fcn 3-4 litre su t\u00fcketmemiz tavsiye edilir ve bu, s\u0131cak iklimlerde d\u0131\u015far\u0131da oldu\u011funuzda daha da \u00f6nemlidir. Bu sadece i\u015ftah\u0131 kontrol etmeye ve a\u015f\u0131r\u0131 yemeyi \u00f6nlemeye yard\u0131mc\u0131 olmakla kalmaz, \u00e7\u00fcnk\u00fc genellikle dehidrasyon a\u00e7l\u0131kla kar\u0131\u015ft\u0131r\u0131l\u0131r, ayn\u0131 zamanda a\u015f\u0131r\u0131 su tutulmas\u0131n\u0131 ve \u015fi\u015fkinli\u011fi azaltmaya yard\u0131mc\u0131 olur. Yan\u0131n\u0131zda b\u00fcy\u00fck bir su \u015fi\u015fesi ta\u015f\u0131y\u0131n ve g\u00fcn boyunca ne kadar i\u00e7ti\u011finizi tam olarak bilmek i\u00e7in \u015fi\u015feyi tekrar doldurun.<\/p>\n

Sakin ol<\/h3>\n

Son olarak, kendinizi strese sokmay\u0131n! \u00d6nemli olan e\u011flenmeniz ve seyahat zaman\u0131n\u0131z\u0131 en iyi \u015fekilde de\u011ferlendirmenizdir. Kendinizi birka\u00e7 kez fazla \u015f\u0131martman\u0131z ya da planlad\u0131\u011f\u0131n\u0131z kadar egzersiz yapmaman\u0131z ger\u00e7ekten \u00f6nemli de\u011fil – bu yolculuk hayatta bir kez olur, bu y\u00fczden e\u011flenin ve sonra biraz daha e\u011flenin!<\/p>\n

\"\"<\/p>\n

\ud83d\udccdQueenstown, Yeni Zelanda \ud83d\udcf7: @lyfitness_<\/a><\/p>\n

Yazar hakk\u0131nda:<\/em><\/b><\/span><\/p>\n

Lucy bir fitness, v\u00fccut g\u00fcveni, zihinsel sa\u011fl\u0131k ve brunch merakl\u0131s\u0131 ve blog yazar\u0131d\u0131r. Londra’da ya\u015f\u0131yor ancak \u00fc\u00e7 ayl\u0131k tek ba\u015f\u0131na seyahat ve spontane bir ya\u015fam karar\u0131n\u0131n ard\u0131ndan \u015fu anda Queenstown, Yeni Zelanda’da ya\u015f\u0131yor. Lucy, bir \u015fekilde fit ve sa\u011fl\u0131kl\u0131 kal\u0131rken men\u00fcdeki her FergBurger’i tatma sanat\u0131n\u0131 ba\u015fard\u0131!<\/em> <\/span><\/em>Daha fazla seyahat tutkusu foto\u011fraf\u0131 ve fitness ilham\u0131 i\u00e7in Lucy’yi Instagram<\/em><\/span>‘da @lyfitness_<\/a> adres<\/em><\/span>indetakip<\/em><\/span>edin<\/p>\n

Hareket halindeyken nas\u0131l formda ve sa\u011fl\u0131kl\u0131 kalaca\u011f\u0131n\u0131za dair daha fazla ipucu i\u00e7in bu blog yaz\u0131lar\u0131na g\u00f6z at\u0131n: \ud83d\udc47<\/p>\n

\ud83c\udf1e Zihninizi Bedeninizi ve G\u00f6\u00e7ebe Ruhunuzu Yat\u0131\u015ft\u0131racak Yoga Hostelleri<\/a><\/p>\n

\u2b50 Y Ku\u015fa\u011f\u0131 Tatillerinde Neden Partiyi Yoga ile Takas<\/a>Ediyor?<\/p>\n

seyahat Ederken Sa\u011fl\u0131kl\u0131 ve Mutlu Kalmak \u0130\u00e7in 39 Temel \u0130pucu<\/a><\/p>\n

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