{"id":241648,"date":"2026-04-10T08:02:34","date_gmt":"2026-04-10T04:02:34","guid":{"rendered":""},"modified":"-0001-11-30T00:00:00","modified_gmt":"-0001-11-29T20:00:00","slug":"","status":"publish","type":"post","link":"https:\/\/ucnoqta.az\/?p=241648","title":{"rendered":"10 min add\u0131m yerim\u0259k vacib deyil"},"content":{"rendered":"

Müt\u0259madi fiziki f\u0259aliyy\u0259t uzun v\u0259 sa\u011flam h\u0259yat üçün vacibdir. Lakin, aliml\u0259rin qeyd etdiyi kimi, günd\u0259 10.000 add\u0131m ümumi qaydas\u0131 o q\u0259d\u0259r d\u0259 vacib deyil. <\/strong><\/p>\n

Ucnoqta.az x\u0259b\u0259r verir ki, müasir t\u0259dqiqatlar göst\u0259rir ki, h\u0259r\u0259k\u0259t intensivliyi v\u0259 h\u0259ft\u0259 \u0259rzind\u0259 aktiv \u015f\u0259kild\u0259 keçiril\u0259n ümumi vaxt daha vacibdir.
\nN\u0259\u015fr izah edir ki, günd\u0259 10.000 add\u0131m yerim\u0259yin "q\u0131z\u0131l standart\u0131" Yaponiyan\u0131n Yamasa \u015firk\u0259tinin 1964-cü ild\u0259ki reklam\u0131ndan ir\u0259li g\u0259lir. O vaxt \u015firk\u0259t "10.000 add\u0131m say\u011fac\u0131" kimi t\u0259rcüm\u0259 olunan Manpo-kei adl\u0131 ilk portativ add\u0131mölç\u0259n cihaz\u0131 buraxm\u0131\u015fd\u0131 ki, bu da bu r\u0259q\u0259min sa\u011flam h\u0259yat t\u0259rzi üçün kifay\u0259t oldu\u011funu göst\u0259rir.<\/p>\n

T\u0259dqiqatç\u0131lar 10.000 add\u0131m r\u0259q\u0259minin t\u0259sadüfi seçildiyini iddia edirl\u0259r v\u0259 "The Lancet" jurnal\u0131nda d\u0259rc olunmu\u015f 2025-ci il t\u0259dqiqat\u0131n\u0131n m\u0259lumatlar\u0131na istinad edirl\u0259r ki, bu da günd\u0259 7.000 add\u0131m\u0131n sa\u011flaml\u0131q üçün kifay\u0259t oldu\u011funu göst\u0259rir. Aliml\u0259r \u0259mindirl\u0259r ki, bu m\u0259saf\u0259ni münt\u0259z\u0259m olaraq piyada ged\u0259nl\u0259r ölüm riskini dem\u0259k olar ki, yar\u0131ya endir\u0259, ür\u0259k-damar x\u0259st\u0259likl\u0259ri riskini 25% v\u0259 demensiya riskini üçd\u0259 bird\u0259n çox azalda bil\u0259rl\u0259r. Onlar h\u0259mçinin 2-ci tip diabet, depressiya v\u0259 y\u0131x\u0131lma riskini \u0259h\u0259miyy\u0259tli d\u0259r\u0259c\u0259d\u0259 azald\u0131r.<\/p>\n

“British Journal of Sports Medicine” jurnal\u0131nda d\u0259rc olunmu\u015f ba\u015fqa bir ara\u015fd\u0131rmada add\u0131m say\u0131ndan daha çox yeri\u015f sür\u0259tinin b\u0259z\u0259n daha vacib oldu\u011fu a\u015fkar edilib. T\u0259dqiqatç\u0131lar d\u0259qiq\u0259d\u0259 100 add\u0131m sür\u0259tinin orta d\u0259r\u0259c\u0259d\u0259 intensiv m\u0259\u015fq hesab edil\u0259 bil\u0259c\u0259yi q\u0259na\u0259tin\u0259 g\u0259libl\u0259r. Bu f\u0259aliyy\u0259t fiziki forman\u0131 yax\u015f\u0131la\u015fd\u0131r\u0131r v\u0259 ür\u0259k döyüntüsünü art\u0131r\u0131r.<\/p>\n

AB\u015e S\u0259hiyy\u0259 v\u0259 \u0130nsan Xidm\u0259tl\u0259ri Departamentinin tövsiy\u0259l\u0259rin\u0259 \u0259sas\u0259n, yetkinl\u0259r h\u0259ft\u0259d\u0259 \u0259n az\u0131 150 d\u0259qiq\u0259 orta s\u0259viyy\u0259li aerobik f\u0259aliyy\u0259t göst\u0259rm\u0259y\u0259 çal\u0131\u015fmal\u0131d\u0131rlar. Bu o dem\u0259kdir ki, bu m\u0259qs\u0259d\u0259 çatmaq üçün günd\u0259lik g\u0259zintil\u0259riniz zaman\u0131 sür\u0259tinizi bir q\u0259d\u0259r art\u0131rmal\u0131s\u0131n\u0131z.<\/p>\n

D\u0259qiq\u0259d\u0259 100 add\u0131m h\u0259d\u0259fini yadda saxlamaq asand\u0131r, lakin fitness izl\u0259yicisi v\u0259 ya a\u011f\u0131ll\u0131 saatla izl\u0259m\u0259k h\u0259mi\u015f\u0259 asan olmur, çünki \u0259ks\u0259r cihazlar sür\u0259ti saatda kilometr v\u0259 ya mil il\u0259 göst\u0259rir. Buna gör\u0259 d\u0259, qeyd edildiyi kimi, öz hissl\u0259riniz\u0259 etibar ed\u0259 bil\u0259rsiniz: fiziki f\u0259aliyy\u0259t kimi hiss olunan v\u0259 ür\u0259k döyüntüsünüz artan bir sür\u0259tl\u0259 g\u0259zin. H\u0259mçinin, tempi münt\u0259z\u0259m olaraq art\u0131rmaq vacibdir – bu, tövsiy\u0259 olunan d\u0259y\u0259rl\u0259r\u0259 çatma\u011f\u0131n\u0131za köm\u0259k ed\u0259c\u0259k.<\/p>\n

\u018fg\u0259r g\u0259zinti sizin üçün uy\u011fun deyils\u0259, 10.000 add\u0131m\u0131 dig\u0259r f\u0259aliyy\u0259tl\u0259rl\u0259 \u0259v\u0259z ed\u0259 bil\u0259rsiniz:
\n30 d\u0259qiq\u0259 qaç\u0131\u015f: orta temp (t\u0259xmin\u0259n 8 km\/saat) t\u0259xmin\u0259n 4000-5000 add\u0131ma b\u0259rab\u0259rdir;
\n1 saat yoqa: intensivlikd\u0259n as\u0131l\u0131 olaraq – t\u0259xmin\u0259n 2000-3000 add\u0131m.
\n <\/p>\n","protected":false},"excerpt":{"rendered":"

Müt\u0259madi fiziki f\u0259aliyy\u0259t uzun v\u0259 sa\u011flam h\u0259yat üçün vacibdir. Lakin, aliml\u0259rin qeyd etdiyi kimi, günd\u0259 10.000 add\u0131m ümumi qaydas\u0131 o q\u0259d\u0259r d\u0259 vacib deyil. Ucnoqta.az x\u0259b\u0259r verir ki, müasir t\u0259dqiqatlar…<\/p>\n","protected":false},"author":1,"featured_media":251278,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[100],"tags":[],"class_list":["post-241648","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diger"],"_links":{"self":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/241648","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=241648"}],"version-history":[{"count":0,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/posts\/241648\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=\/wp\/v2\/media\/251278"}],"wp:attachment":[{"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=241648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=241648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ucnoqta.az\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=241648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}