Prof. Dr. Hasan Kasap

Prof. Dr. Hasan Kasap- First of all, could you please tell us about yourself a little?      

I was born in 1947 in Akçaabat. In 1967, I graduated from Trabzon Elementary School, and in 1970, I graduated from Istanbul Training Institute Physical Education department. I completed my undergraduate  in 1984 and my PhD in 1989. I worked as an elementary school teacher, physical education teacher, gymnastic assistant and instructor. In 1993, I became Assistant Professor, in 1994 Docent and I was a Professor by 1999.

I worked as a Basketball coach, Ski sportsman and competitor, ski teacher and trainer, Member of GSGM Ski and Wrestle Federation Education Committee, Chairman of TMOK Olympic Academy Commission, and I was also involved in Syllabus Improvement Commission of the Ministry of National Education, International “Olympic Education at Schools” Program Development Commission and projects.

I have 5 books, one translation, editing in six books, and I was a writer of some parts of an encyclopaedia. I have more than 100 National and International papers-articles.

I worked as the European Chairman of Sports Sciences Association ICHPER-SD (International Health, Physical Education, Recreation Sports and Dance Council), member of the board of directors and Turkish Physical Education Teachers Association.

I still work at Marmara University as the President of the Department of Physical Education and Sports Teaching and European co-chairman of ICHPER-SD.

-What should be taken into consideration while doing sports?

 1) Everybody has time to do sports 4-6 days a week 30 minutes a day. Allocating time for sports is of vital importance.

2) Water should be drunk while doing sports. It is recommended to drink water at  12-13 centigrade degree at intervals during sports.

3) Food should be finished at least 2 hours before doing sports. No food should be eaten immediately after the exercise and the recovery of the body based on the weight of exercise made, in short, decrease to the resting pulse rate should be waited for.

4) Attention should be given to the ventilation of the closed areas in which sports is done and the oxygenation of the inside.

5) The choice of clothes is very important while doing sports. Comfortable, flexible and sweat absorbing or air conditioning clothes should be worn. Sports can be done at any time during the day but attention should be given to the weather conditions. Doing sports at hot noon hours in the open air should be avoided.

 -What kinds of differences are there between the women who regularly do sports and those who do not?

 Whether woman or man, everybody needs movement. Human beings are created for movement. And therefore, everybody needs movement. The human body develops as it works. Movement is compulsory for the human being to protect his current condition. Human beings lose the parts of the bodies which he does not move. All parts of the body are shaped as they move. The human brain also works in the same way. The brain skills you use develop and those you do not go away.

 Women who regularly do sports are more dynamic, vibrant, and active when compared to those who do not. Doing exercise requires being healthy all the time. The body renews itself in people who do exercise. Blood circulation is provided by cellular nutrition. All secretor glands of the body are regulated to secrete properly and when necessary. The body stimulates the brain for suitable nutrient requirements.     

 The sport done during pregnancy is of great importance for the development of back and core muscles where there is a large load due to the change of the center of gravity during this period. Strong muscles undertake the load on the vertebra. Pregnant women can healthily manage the weight on their bodies thanks to sports, and make pregnancy.

In our trainings, we inform people about what to do in this training, on which parts of the body this movement will be effective, and how to build their muscles before starting exercise. Thus, the person prepares himself for exercise, we call this mental preparation. Meanwhile, the brain prepares the body for the exercise that it will do through all secretor glands. For example, if you tell a person “We’ll together walk to this hill”, this person prepares himself accordingly. Since the body mentally prepares itself accordingly, if you show this person a new target as you arrive on the hill, he will resist you because he has not prepared for them. Therefore, brain and body preparation is important.   

Unused muscles of the body weaken, and unused joints loses their tits extensibility. You can easily understand this if you observe a person whose arm is put in a plaster cast. Arm muscles weaken based on the duration of plaster. The muscle diameter begins to be lost, and the joint cannot be opened even though there are no problems in the joint. This is based on the principle that “unused body parts destroy themselves”.  

Since women usually use the parts of their body they need, the other parts of the body that do not move weaken in terms of muscle and extensibility (flexibility). And the weak parts create shape disorders in several forms in the other parts of the body. If we assume that we spend 50 kilos for daily works, the body sets itself for these 50 kilos. The body adapts to this power. It is difficult and problematic for the same individual when he meets a power with 51 kilos. Because the body has prepared itself for 50 kilos rather than 51 kilos. Besides that, bones build themselves according to exercise. The loads which are added through exercise thicken and strengthen the perimeters of the bones. This affects the bone structure of the women too. Exercises may help women be protected from bone related problems such as osteoporosis, and the prevention of bone weaknesses.  In women with frequent bone loss, movement with muscles can build the bones as well.  

For example, in a study on the effect of the flying exercises of the birds on their wing bones; one group of birds were allowed to perform their flying trials and the other group of birds were not. After a while, when the bone structures of two groups were compared, it was seen that the bones were weakened in the birds without movement and the bones were strengthened in the birds with movement. This means that all kinds of movements allow substantial development in the bones of the livings. Sport is necessary for women for both bone development and strong body structure. It also helps the brain revive more and produce thought in a healthier manner for the development of the brain. It is also known that inner secretor glands have positive effects on the heart and circulatory system.  

Women should do sports a minimum of 3-4 days a week by gradually increasing their daily activities.

-How should circular training be done?

In general physical conformity exercises, circular training constructions consist of 8 to 12 stations. The duration of the movements which will be done at each station can be set between 30 to 90 seconds. 1-3 sets can be done in each training session. 2-3 minutes resting is taken between the sets. Gradually increasing pace and loading practice is recommended in the trainings. For the beginners, 8 movements (stations) each of which is 30 minutes can be suggested. And then the number of stations, training-resting times or the number of movements at each station can be increased.

Hydraulic equipments are a means for exercise, and if these equipments are used properly, many advantages can be taken out of a 30-minute intense circular training other than 6-8 minutes warm-up, 8-10 minutes cooling times. Warm-up and cooling exercises should absolutely be done. The body should be forced 40-70 % at each training (if we consider the exercise capacity as 100%).

-Does circular training have a psychological advantage? What are the differences of circular training from other types of training?

In addition to sport activities, creating social networking environments provides continuity in attendance. Exercising environments should be presented as locations motivating the arrival of the individual. It should be encouraging and promote coming together and socializing. Therefore, it is very important for the atmosphere to provide social interactions. Moreover, a socializing atmosphere is created by coming here and doing sports with other women. Atmospheres where women can chat before and after training, drink tea and spend time together are important for the continuity of  the trainings.

Station exercises which will be done collectively in groups create a positive interaction among the individuals. If the trainer uses this properly, the group exercise will affect socialization and create an inner competitive atmosphere among people and lead them to more effective work. Therefore, group exercises are more effective and continuous when compared to individual exercises.  Individual exercises may cause people to easily lose their desire to train. Within a group, people feel responsible towards both themselves and others. Whether they see the people they exercise with as competitors or as friends, they do not want to seem powerless, weak or clumsy. And this can enable people to maintain liveliness in exercising and an effective training atmosphere. However, this atmosphere should be made lively, dynamic and interesting by the trainer. The training atmosphere should be kept as a friendly atmosphere where people share with one another.

-What kinds of problems can there be when stretching exercise is not done?   

Several sports injuries may occur the absence of stretching exercises. The muscles can completely become ready for the movements through warm-up and stretching exercises. Short stretching exercises after training are also required for the quick rest of the muscles.

In flexibility exercises, stretches should only be done till the pain limit. The pain limit should not be forced. Its duration is not important but one should stop as pain starts. Forcing and springing stretching exercises are not recommended because they lead to micro breakage in the muscle fibres. 

One can do exercise 6 days a week but my suggestion is always “leave the table hungry”.   

Particularly beginners of exercise should say to themselves: “I can do ¼ load of What I can. I must use 65% of today’s energy, I should not totally consume my energy.” If people force themselves, they feel muscle pains-dolour the next day. In the trainings done to use the whole power, participant will begin to lose their interest in exercise in a short time. In this case, an internal resistance (inhibition) occurs against the training. That is, even though the individual desires it, his body can prevent sports by pressurizing the brain. People are inclined make excuses and not train.

-What do you think about cooling down exercises?

There is substantial advantage in doing cooling down exercises. Their absence will delay the resting-recovery of the body. In the trainings, body can be resembled to a machine but this machine should not be suddenly stopped and it should be stopped slowly. Training is a load to the body, and this load brings hardship to the person. Cooling exercises are required to discard the  fatigue in the body which occurs during exercise.

After cooling down; it is recommended to wait for the sweating to stop completely before taking a shower. In case of early shower, sweating continues after shower and this can create problems when putting on clothes.

-Do you think the 30-minute exercises at b-fit are useful?

Yes, it is absolutely useful based on its duration and the intensity of the movements used. It is a known fact that it has positive effect if done more than 3-4 days a week.

The more it is done, the more useful it becomes. It should not be done more than 6 days a week. The number of movements, weight and repetition should be done through gradually increasing practice. Then, the individual can see that the things they can do gradually increase and improve.

-What are your recommendations for women who use b-fit?

Women of b-fit are recommended to attend 30-minute station exercises 6 days a week warm-up-c excluding ooling exercises. And, to see its effect, they are expected to attend events a minimum of 3-4 days a week. Seeing the trainings as an entertainment rather than a hardship, a process of recharging rather than inconvenience will encourage them to have a healthy life.

Prof. Dr. Hasan Kasap