Page 16 - seminars

ACTIVE AND PASSIVE SPORTS IN DAILY LIFE

Strength and flexibility exercises should also be applied to all major muscle groups, and it is very important
to adjust the intensity, scope and frequency of strength and flexibility exercises according to the goals and
characteristics of the individuals. While strength exercises are recommended to be performed at least 2
days a week, at least 8-10 exercises including all major muscle groups, 2-4 sets per day and 8-12 repetitions
per set, stretching exercises are for main muscle-tendon groups. It is recommended at least 2-3 times a
week with 4 or more repetitions per muscle group for at least 10 minutes a day. Keeping static stretches for
15-60 seconds is considered as a part of warming up for individuals who have the habit of exercising
regularly. (Caner et al., 2020). As it is known, the energy consumed during exercise has an important
contribution in providing energy balance. For this reason, in addition to hypokinetic diseases caused by
inactivity, especially in adults, it is also important how important it is to determine the appropriate amount
and intensity of exercise for weight loss. The energy consumption that occurs with the increase in the level
of physical activity also manifests itself as a factor reducing the amount of fat in the body. However, one of
the most important factors that should not be forgotten is the fact that the exercise applied to reduce body
weight may not have the same effect in every individual. As a result, it is important to prioritize individual
differences (age, weight, gender, physical fitness characteristics, illness, etc.) in the exercise to be applied
and to create an exercise program considering these individual differences. As it is known, even during the
COVID-19 pandemic period, the risk of injury should be kept at the lowest level while the energy
expenditure increases in the implementation of the exercise program. It is a prerequisite that all exercise or
physical activity to be done during this period should be individual, fun, applicable and compatible with the
daily life habits of the individual. During this epidemic period, it should be aimed to increase exercise and
physical activity, problems that prevent the individual from exercising should be eliminated and adaptation
to the individual should be ensured. In addition, considering the positive effects of physical activity on
general and cardiovascular health, one or more exercises with aerobic character can be selected.
When choosing an exercise, attention should be paid to muscle fatigue and joints should be taken into
account. If the exercise program is prepared by a specialist, it should be adjusted according to the age,
gender and existing risk factors of the individual. In summary; For healthy individuals, it is important that
aerobic exercises are at the forefront in this period and the intensity, type, frequency and duration of the
exercise are important. Generally, the type of exercise that includes large muscle groups, which can be
sustained and rhythmic, should be preferred. It would be beneficial to have moderate intensity (>70%
VO2max) or 30 minutes of continuous or intermittent exercise, preferably on all days of the week (at least 3
days). (Ozkan, 2021).

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