{"id":222624,"date":"2020-08-17T11:34:00","date_gmt":"2020-08-17T09:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=222624"},"modified":"2023-08-03T08:59:36","modified_gmt":"2023-08-03T06:59:36","slug":"10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/","title":{"rendered":"10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#1_Izaziva_osjecaj_srece\" title=\"1. Izaziva osje\u0107aj sre\u0107e\">1. Izaziva osje\u0107aj sre\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#2_Jaca_funkcioniranje_mozga\" title=\"2. Ja\u010da funkcioniranje mozga\">2. Ja\u010da funkcioniranje mozga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#3_Moze_vam_produljiti_zivot\" title=\"3. Mo\u017ee vam produljiti \u017eivot\">3. Mo\u017ee vam produljiti \u017eivot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#4_Poboljsava_zdravlje_koze\" title=\"4. Pobolj\u0161ava zdravlje ko\u017ee\">4. Pobolj\u0161ava zdravlje ko\u017ee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#5_Ublazava_ucinke_kronicnih_bolesti\" title=\"5. Ubla\u017eava u\u010dinke kroni\u010dnih bolesti\">5. Ubla\u017eava u\u010dinke kroni\u010dnih bolesti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#6_Jaca_misice_i_kosti\" title=\"6. Ja\u010da mi\u0161i\u0107e i kosti\">6. Ja\u010da mi\u0161i\u0107e i kosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#7_Utjece_na_vase_spavanje\" title=\"7.&nbsp; Utje\u010de na va\u0161e spavanje\">7.&nbsp; Utje\u010de na va\u0161e spavanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#8_Pozitivno_utjece_na_vas_seksualni_zivot\" title=\"8.&nbsp;Pozitivno utje\u010de na va\u0161 seksualni \u017eivot\">8.&nbsp;Pozitivno utje\u010de na va\u0161 seksualni \u017eivot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#9_Ubrzava_metabolizam\" title=\"9.&nbsp;Ubrzava metabolizam\">9.&nbsp;Ubrzava metabolizam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/#10_Vodi_ka_boljim_navikama\" title=\"10. Vodi ka boljim navikama\">10. Vodi ka boljim navikama<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Redoviti trening je najbolji na\u010din da<strong> oja\u010date svoje tijelo, ali i um.<\/strong> Uostalom, ako \u017eelite bilo kakve promjene u svom \u017eivotu, vje\u017ebanje mo\u017ee biti<strong> stvarno dobar po\u010detak<\/strong> za postizanje tog cilja. Naj\u010de\u0161\u0107i razlog zbog kojeg po\u010dinjemo vje\u017ebati je poku\u0161aj da <strong>pobolj\u0161amo svoju fizi\u010dku kondiciju<\/strong>. Uz redovitu tjelovje\u017ebu:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sagorijevamo kalorije<\/li><li>ja\u010damo mi\u0161i\u0107nu masu<\/li><li>ja\u010damo imunolo\u0161ki sustav<\/li><li>oblikujemo figuru<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/WhatsApp_Image_2020-04-01_at_14.38.14-min_1.jpeg?rand=1591609674\" alt=\"10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot\" width=\"843\" height=\"567\" title=\"10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot\"\/><\/figure><\/div>\n\n\n\n<p>No, vje\u017ebanje ima mnogo <strong>vi\u0161e prednosti<\/strong> i neke od njih \u0107e vas zasigurno iznenaditi! Pogledajte <strong>10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam definitivno pobolj\u0161ati \u017eivot!<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Izaziva_osjecaj_srece\"><\/span>1. Izaziva osje\u0107aj sre\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Redoviti trening i vje\u017ebanje <strong>odli\u010dan su na\u010din da pobolj\u0161ate raspolo\u017eenje i smanjite svoje osje\u0107aje depresije, tjeskobe i stresa.<\/strong> Vje\u017ebanje <strong>uzrokuje promjene u dijelovima mozga<\/strong> koji reguliraju ta neugodna stanja. Prvenstveno poma\u017ee pove\u0107ati osjetljivost mozga na hormone <strong>serotonin i norepinefrin<\/strong> koji <strong>ubla\u017eavaju osje\u0107aj depresije.<\/strong> Nekoliko studija pokazalo je da <strong>redovita tjelovje\u017eba ubla\u017eava simptome depresije kod klini\u010dkih bolesnika<\/strong>. Mnoge klinike koje su usredoto\u010dene na lije\u010denje ovih pacijenata <strong>koriste metodu vje\u017ebanja<\/strong> kao jedan od mogu\u0107ih <strong>procesa lije\u010denja<\/strong>. Potvr\u0111eno je da u nekim slu\u010dajevima <strong>vje\u017ebanje mo\u017ee biti jednako u\u010dinkovito kao antidepresivi u lije\u010denju depresije<\/strong><strong>.&nbsp;<\/strong><span style=\"color: #ff6600;\">[1] [2] [4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uz to, vje\u017ebanje pove\u0107ava proizvodnju <strong>endorfina, za koje se zna da poma\u017eu u stvaranju pozitivnih osje\u0107aja i smanjuju percepciju boli.<\/strong> Va\u0161e \u0107e se raspolo\u017eenje dodatno pobolj\u0161ati bez obzira na intenzitet vje\u017ebanja. \u010cak i spori pokreti tijekom joge ili pilatesa mogu <strong>isprati dovoljnu koli\u010dinu endorfina.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4]&nbsp;<span style=\"color: #000000;\">O tome svjedo\u010di i studija u kojoj su sudionici koji pate od depresije <strong>redovito vje\u017ebali s razli\u010ditim intenzitetom i pokazali brzo smanjenje simptoma<\/strong> svoje bolesti. U drugoj va\u017enoj studiji, <strong>istra\u017eiva\u010di su opet podijelili sudionike u dvije skupine.<\/strong> Jedna je skupina redovito trenirala tijekom cijelog istra\u017eivanja, dok je druga skupina prestala redovito vje\u017ebati nakon 2 tjedna. Grupa koja je prestala vje\u017ebati iskusila je <strong>porast negativne energije i raspolo\u017eenja.&nbsp;<\/strong><\/span><\/span><span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg\" alt=\"Izaziva osje\u0107aj sre\u0107e\" class=\"wp-image-216999\" width=\"843\" height=\"674\" title=\"Izaziva osje\u0107aj sre\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/IMG_5950_Facetune_03-03-2020-20-25-59.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Jaca_funkcioniranje_mozga\"><\/span>2. Ja\u010da funkcioniranje mozga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje<strong> mo\u017ee pobolj\u0161ati rad mozga i za\u0161tititi pam\u0107enje ili sposobnost razmi\u0161ljanja.<\/strong> Redovito kretanje pove\u0107ava sr\u010dani ritam i podr\u017eava protok krvi i <strong>kisika po cijelom tijelu<\/strong>. Upravo prijenos ovih esencijalnih tvari ima veliki utjecaj na pravilnu funkciju mozga i rast mo\u017edanih stanica. Pokazalo se da vje\u017ebanje uzrokuje <strong>pove\u0107anje veli\u010dine hipokampusa,<\/strong> dijela mozga, koji je od vitalne va\u017enosti za pam\u0107enje i u\u010denje. Posebno je va\u017eno podr\u017eati ga u ranoj dobi, ali to<strong> ne smijemo zaboraviti ni u starosti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo <strong>starenje zajedno s oksidativnim stresom<\/strong> poti\u010de promjene u strukturi ovog dijela mozga. Istra\u017eiva\u010di vjeruju da <strong>redovita tjelovje\u017eba mo\u017ee pomo\u0107i u spre\u010davanju ovih ne\u017eeljenih promjena.<\/strong> Do sada su otkrili da vje\u017ebanje, <strong>zahvaljuju\u0107i bjelan\u010devinama dobivenim iz neurotrofi\u010dnog faktora koji potje\u010de iz mozga (BDNF),<\/strong> pobolj\u0161ava protok krvi u mozgu, \u0161to njeguje rast novih krvnih \u017eila, pa \u010dak i novih mo\u017edanih stanica. <strong>BDNF pokre\u0107e rast novih neurona,<\/strong> poma\u017eu\u0107i u popravku i za\u0161titi mo\u017edanih stanica od degeneracije. Pored toga, nekoliko studija pokazalo je da vje\u017ebanje tako\u0111er<strong> smanjuje mo\u017edane promjene koje uzrokuju Alzheimerovu bolest i shizofreniju<\/strong>. Daljnja su istra\u017eivanja potvrdila da vje\u017ebanje mo\u017ee oja\u010dati pam\u0107enje, pobolj\u0161ati koncentraciju i pove\u0107ati sposobnost rje\u0161avanja problema u ranoj dobi.&nbsp;<span style=\"color: #ff6600;\">[3] [6] [7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28334,36310,8346,46033,36229,40192,36304,44941\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Moze_vam_produljiti_zivot\"><\/span>3. Mo\u017ee vam produljiti \u017eivot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dobro je poznato da je vje\u017ebanje zaista <strong>potrebno na\u0161em tijelu i duhu.<\/strong> Ali ono \u0161to mo\u017eda ne znate je da vam redovita tjelovje\u017eba mo\u017ee<strong> produljiti \u017eivot<\/strong>. Dokaz tome pru\u017eila je studija koja je potvrdila da redovita tjelovje\u017eba <strong>umjerenog intenziteta mo\u017ee usporiti starenje stanica<\/strong>. Tijekom starenja stanice se postupno dijele, regeneriraju i ponovno dijele. Me\u0111utim, ovaj <strong>konstantni ciklus skra\u0107uje telomere<\/strong> koji slu\u017ee kao za\u0161titni \u010depovi na kraju kromosoma stanice. Istra\u017eiva\u010di u ovoj studiji promatrali su <strong>kako vje\u017ebanje utje\u010de na ovo skra\u0107ivanje. <\/strong>Stoga su uzeti uzorci od <strong>zdravih sudionika prije i nakon 45 minuta intenzivnog treninga na stacionarnom biciklu. <\/strong>Otkrili su da vje\u017ebanje zapravo pove\u0107ava razinu molekula koje \u0161tite telomere i usporavaju njihovo skra\u0107ivanje. Stoga se vje\u017ebanje<strong> temelji na \u010dinjenici da vje\u017ebanje usporava starenje stanica<\/strong> i stoga nam mo\u017ee produ\u017eiti \u017eivot.<span style=\"color: #ff6600;\">&nbsp;[8]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/rsz_image00007-min.jpg?rand=1591609674\" alt=\"Mo\u017ee vam produljiti \u017eivot\" width=\"843\" height=\"567\" title=\"Mo\u017ee vam produljiti \u017eivot\"\/><\/figure><\/div>\n\n\n\n<p>Dokaz ove hipoteze je jo\u0161 jedna studija u kojoj je <strong>sudjelovalo do 122 000 ljudi<\/strong>. Pro\u0161li su testiranje otpornosti na stres na pokretnoj stazi za tr\u010danje. Glavni fokus studije bio je utvr\u0111ivanje razine CRF-a. CRF je mjera kako va\u0161e srce i plu\u0107a pumpaju krv i kisik u tijelu tijekom vje\u017ebanja (Kardiorespiratorna kondicija). \u0160to ste bolji u fitnessu, to je vi\u0161a razina CRF. <strong>Starost sudionika istra\u017eivanja kretala se u rasponu od 18 do 80 godina.<\/strong> Istra\u017eiva\u010di su otkrili da je gotovo svaki sudionik potvrdio porast CRF-a \u0161to je uzrokovalo bolji protok krvi <strong>i oksigenaciju stanica u tijelu, te zaustavilo njihovo starenje.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Poboljsava_zdravlje_koze\"><\/span>4. Pobolj\u0161ava zdravlje ko\u017ee<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li znali da je ko\u017ea <strong>najve\u0107i organ na\u0161eg tijela?<\/strong> <strong>Redovita tjelovje\u017eba pove\u0107ava protok krvi u ko\u017ei<\/strong> i opskrbljuje je kisikom i hranjivim tvarima koji pobolj\u0161avaju njeno zdravlje, pa \u010dak poma\u017eu i br\u017eem zacjeljivanju malih rana. Uz to, <strong>ko\u017ea djeluje kao mjesto osloba\u0111anja topline tijekom vje\u017ebanja.<\/strong> Va\u0161i mi\u0161i\u0107i se zagrijavaju kretanjem, stvaraju\u0107i puno topline, i to je ono \u0161to mora iza\u0107i iz tijela. Toplina se <strong>iz mi\u0161i\u0107a putem krvi prenosi izravno u ko\u017eu,<\/strong> odakle ulazi u vanjsko okru\u017eenje. Zajedno s toplinom, <strong>s ko\u017ee se uklanjaju i \u0161tetne tvari koje su na njoj.<\/strong> Taj je postupak naj\u010de\u0161\u0107i razlog za\u0161to vam lice mo\u017ee postati crveno tijekom vje\u017ebanja.&nbsp;<span style=\"color: #ff6600;\">[1] [9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/_R5A6141-min.jpeg?rand=1591609674\" alt=\"Pobolj\u0161ava zdravlje ko\u017ee\" width=\"843\" height=\"567\" title=\"Pobolj\u0161ava zdravlje ko\u017ee\"\/><\/figure><\/div>\n\n\n\n<p>Na va\u0161u ko\u017eu <strong>mo\u017ee utjecati i koli\u010dina oksidativnog stresa u va\u0161em tijelu.<\/strong> To dolazi u vrijeme kada antioksidansi u tijelu <strong>ne mogu u potpunosti popraviti \u0161tetu na stanicama<\/strong>. Ovu \u0161tetu naj\u010de\u0161\u0107e uzrokuju slobodni radikali iz na\u0161e okoline. Redovita i blaga tjelovje\u017eba mo\u017ee pove\u0107ati proizvodnju prirodnih antioksidanasa u tijelu <strong>koji poma\u017eu u za\u0161titi stanica od vanjskih utjecaja.<\/strong> Na isti na\u010din vje\u017ebanje mo\u017ee potaknuti cirkulaciju krvi i <strong>izazvati prilagodbu stanica ko\u017ee, \u0161to poma\u017ee usporiti starenje ko\u017ee.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3] [9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Ublazava_ucinke_kronicnih_bolesti\"><\/span>5. Ubla\u017eava u\u010dinke kroni\u010dnih bolesti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U pro\u0161losti su se <strong>le\u017eanje u krevetu i minimalna tjelovje\u017eba<\/strong> preporu\u010divali osobama koje pate od sr\u010danih problema ili kroni\u010dnih bolesti. Danas je potpuno druga\u010dije i <strong>redovito vje\u017ebanje je osnova za odr\u017eavanje optimalnog zdravlja.<\/strong> Manjak tjelesne aktivnosti <strong>glavni je uzrok niza kroni\u010dnih bolesti.<\/strong> To je zato \u0161to mo\u017ee dovesti do zna\u010dajnog pove\u0107anja masno\u0107e u predjelu trbuha, \u0161to pove\u0107ava rizik od <strong>razvoja dijabetesa tipa 2, bolesti srca i na kraju dovodi do prerane smrti.<\/strong> Nadalje, pokazalo se da redovita tjelovje\u017eba mo\u017ee <a title=\"Osjetljivost na inzulin \u2013 kako ga pove\u0107ati i sprije\u010diti otpornost na inzulin\" href=\"https:\/\/gymbeam.hr\/blog\/osjetljivost-na-inzulin-kako-ga-povecati-i-sprijeciti-otpornost-na-inzulin\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">pobolj\u0161ati osjetljivost na inzulin<\/a>, <strong>kardiovaskularno stanje i razinu krvnog tlaka.<\/strong> Redovitim vje\u017ebanjem mo\u017eete sprije\u010diti razvoj ovih bolesti ili <strong>ubla\u017eiti njihove u\u010dinke i usporiti napredak.<\/strong> <span style=\"color: #ff6600;\">[1] [2] [3] [11] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Jaca_misice_i_kosti\"><\/span>6. Ja\u010da mi\u0161i\u0107e i kosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje igra va\u017enu ulogu <strong>u izgradnji i odr\u017eavanju jakih mi\u0161i\u0107a i kostiju.<\/strong> Tjelesna aktivnost, bilo da je trening snage ili kardio trening, <strong>poti\u010de izgradnju mi\u0161i\u0107a, posebno u kombinaciji s odgovaraju\u0107im unosom proteina.<\/strong> To je zato \u0161to vje\u017ebanje poma\u017ee u osloba\u0111anju hormona koji pove\u0107avaju sposobnost va\u0161ih mi\u0161i\u0107a da apsorbiraju aminokiseline iz proteina. Podr\u017eavaju njihov rast i <strong>osiguravaju im br\u017eu regeneraciju.<\/strong> Me\u0111utim, s godinama na\u0161e tijelo ima tendenciju gubitka mi\u0161i\u0107ne mase, \u0161to u kona\u010dnici mo\u017ee dovesti do ozljeda. Stoga, <strong>\u0161to prije po\u010dnete vje\u017ebati, to \u0107e se kasnije ovi problemi o\u010ditovati u starosti.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [3] [11]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/DSC_3821-min.JPG?rand=1591609674\" alt=\"Ja\u010da mi\u0161i\u0107e i kosti\" width=\"843\" height=\"567\" title=\"Ja\u010da mi\u0161i\u0107e i kosti\"\/><\/figure><\/div>\n\n\n\n<p>Kao i mi\u0161i\u0107i, kosti i zglobovi <strong>\u017eivo su tkivo na koje redovito vje\u017ebanje ima blagotvorne u\u010dinke<\/strong>. Nekoliko medicinskih studija pokazuje da ljudi koji redovito vje\u017ebaju imaju ve\u0107u gusto\u0107u kostiju od onih koji izbjegavaju vje\u017ebanje. Taj se problem uglavnom javlja kod starijih osoba, ali osnova za <strong>najja\u010de mogu\u0107e kosti i skeletne mi\u0161i\u0107e formira se u mladoj dobi.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span> Dokazano je da i \u017eene i mu\u0161karci nakon 20. godine koji redovito vje\u017ebaju imaju gu\u0161\u0107e kosti u starosti. <strong>Vje\u017eba tako\u0111er poma\u017ee u odr\u017eavanju pravilne koordinacije i ravnote\u017ee<\/strong>, \u0161to spre\u010dava pad i posljedi\u010dne prijelome kostiju. Ovo su naj\u010de\u0161\u0107i simptomi ljudi koji pate od osteoporoze, <strong>a vje\u017ebanje se preporu\u010duje za njezinu prevenciju<\/strong> ili \u010dak rano lije\u010denje. Posebno u\u010dinkovite su vje\u017ebe otpora s potrebnim no\u0161enjem tereta kao \u0161to su tr\u010danje, hodanje, jogging, planinarenje, tenis ili ples. Naprotiv, <strong>plivanje i vo\u017enja biciklom pokazali su se neu\u010dinkovitima u promicanju ko\u0161tane gusto\u0107e.&nbsp;<\/strong><span style=\"color: #ff6600;\">[3] [11] [12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Utjece_na_vase_spavanje\"><\/span>7.&nbsp; Utje\u010de na va\u0161e spavanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Blaga aerobna tjelovje\u017eba pove\u0107ava <\/strong>koli\u010dinu sna sa sporim valovima, \u0161to je zapravo <strong>dubok san<\/strong> tijekom kojeg se va\u0161e tijelo i mozak najvi\u0161e opu\u0161taju. Nekoliko studija je \u010dak pokazalo da je redovita tjelovje\u017eba<strong> sjajno sredstvo za pobjedu u borbi protiv nesanice.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[1] [13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/cdn.gymbeam.com\/media\/wysiwyg\/BLOG\/bed-cute-dog-female-206396_1_-min.jpg?rand=1591609674\" alt=\"Utje\u010de na va\u0161e spavanje\" width=\"843\" height=\"567\" title=\"Utje\u010de na va\u0161e spavanje\"\/><\/figure><\/div>\n\n\n\n<p>Kao \u0161to je ve\u0107 spomenuto, <strong>vje\u017eba ispire endorfine iz tijela<\/strong> koji su osje\u0107aj sre\u0107e, a u mnogim slu\u010dajevima uzrokuju napetost u na\u0161em tijelu. <strong>Oni sprje\u010davaju da se tijelo i um smire<\/strong>, pa je ponekad te\u0161ko zaspati nakon vje\u017ebanja. Stoga se ne preporu\u010duje bilo kakvo vje\u017ebanje najmanje 2 sata prije spavanja. <strong>Nakon otprilike 30 do 90 minuta, ovisno o intenzitetu vje\u017ebanja,<\/strong> tjelesna temperatura i energija \u0107e po\u010deti padati, a tijelo \u0107e ponovno biti iscrpljeno. Suprotno tome, ako se tijekom dana osje\u0107ate pospano, samo vje\u017ebanje mo\u017ee biti odli\u010dan na\u010din za preuzimanje kontrole. Bilo kako bilo, <strong>vje\u017ebanje \u0107e izlu\u010diti puno negativne energije iz tijela<\/strong>, a um \u0107e vam biti bistriji i smireniji tijekom spavanja.&nbsp;<span style=\"color: #ff6600;\">[1] [2] [3] [13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Pozitivno_utjece_na_vas_seksualni_zivot\"><\/span>8.&nbsp;Pozitivno utje\u010de na va\u0161 seksualni \u017eivot<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da, kretanje donosi takve koristi. Kao \u0161to je spomenuto,<strong> redovita tjelovje\u017eba ja\u010da kardiovaskularni sustav, pobolj\u0161ava cirkulaciju krvi, tonira mi\u0161i\u0107e, ja\u010da tijelo i pove\u0107ava fleksibilnost.<\/strong> Ovo su primarni \u010dimbenici za koje se pokazalo da <strong>pobolj\u0161avaju seksualnu \u017eelju, seksualnu izvedbu i seksualno zadovoljstvo, kao i da pove\u0107avaju u\u010destalost seksualnih aktivnosti.&nbsp;<\/strong><span style=\"color: #ff6600;\">[2] [14]&nbsp;<span style=\"color: #000000;\">O tome svjedo\u010de i studije na sredovje\u010dnim \u017eenama, koje su u svoj \u017eivot uklju\u010dile napornije vje\u017ebe, poput <strong>sprinta, HIIT-a ili treninga snage u teretani,<\/strong> te su zna\u010dajno pokazale pove\u0107anu seksualnu \u017eelju.<\/span><\/span>&nbsp;<span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600;\"><span style=\"color: #000000;\">Sve vi\u0161e \u017eena u svijetu pati od sindroma policisti\u010dnih jajnika <strong>koji zna\u010dajno smanjuje seksualnu \u017eelju.<\/strong> Vje\u017eba se pokazala u\u010dinkovitom u borbi protiv ovog problema. I vje\u017ebanje i seksualni odnos izlu\u010duje endorfine iz na\u0161eg tijela, <strong>tako da se njihova povezanost sa sretnim \u017eivotom pokazala stvarno u\u010dinkovitom.<\/strong><\/span><\/span><span style=\"color: #ff6600;\">&nbsp;[1] [3] [16]<\/span><\/p>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Ubrzava_metabolizam\"><\/span>9.&nbsp;Ubrzava metabolizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Metabolizam <strong>opisuje sve kemijske procese<\/strong> koji se neprekidno odvijaju u na\u0161em tijelu da bi nas odr\u017eali u \u017eivotu. To su uobi\u010dajeni fizi\u010dki procesi, poput <strong>disanja, regeneracije nakon vje\u017ebanja ili probave.<\/strong> Za provo\u0111enje tih procesa potrebna nam je energija koju obi\u010dno konzumiramo kroz prehranu, a naziva se kalorijama. Minimalna koli\u010dina energije, <strong>kalorije koje su nam potrebne za obavljanje ovih osnovnih kemijskih procesa<\/strong> naziva se <strong><a title=\"\u0160to je bazalni metabolizam i kako izra\u010dunati BMR?\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bazalni-metabolizam-i-kako-izracunati-bmr\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">bazalna brzina metabolizma (BMR)<\/a>.<\/strong><span style=\"color: #ff6600;\"> [17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-1124x749.jpg\" alt=\"Ubrzava metabolizam\" class=\"wp-image-217033\" width=\"843\" height=\"562\" title=\"Ubrzava metabolizam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/cvici-doma.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Ali \u0161to ako unesete <strong>vi\u0161e kalorija nego \u0161to vam je potrebno za va\u0161 BMR?<\/strong> Jednostavno po\u010dnete dobivati na te\u017eini ili mo\u017eete sagorjeti te kalorije vje\u017ebanjem. Tako\u0111er zapamtite da je <strong>mi\u0161i\u0107nim stanicama potrebno vi\u0161e energije za odr\u017eavanje nego masnim stanicama.<\/strong> Me\u0111utim, ljudi s vi\u0161e mi\u0161i\u0107a nego masti imaju tendenciju za br\u017ei metabolizam. Me\u0111utim, <strong>to zna\u010di da \u0161to vi\u0161e mi\u0161i\u0107a imate<\/strong>, vi\u0161e kalorija \u0107ete trebati unositi kako biste ih odr\u017eavali. U isto vrijeme, <strong>\u0161to ste aktivniji, vi\u0161e kalorija sagorijevate i va\u0161 metabolizam je br\u017ei.<\/strong><span style=\"color: #ff6600;\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Vodi_ka_boljim_navikama\"><\/span>10. Vodi ka boljim navikama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vje\u017ebanje, <strong>posebno redoviti treninzi, mogu pobolj\u0161ati va\u0161e navike<\/strong>. Ako ste uporni tijekom vje\u017ebanja i slijedite svoj plan treninga, mogu\u0107e je da \u0107ete ove <strong>navike prenijeti na druga podru\u010dja va\u0161eg \u017eivota<\/strong>. Mo\u017eete <strong>pobolj\u0161ati prehrambene ili radne navike i motivirati se za bolje rezultate.<\/strong><span style=\"color: #ff6600;\">&nbsp;[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali ponekad je izuzetno te\u0161ko dr\u017eati se plana i u\u010diniti vje\u017ebanje svojom navikom. Evo <strong>nekoliko savjeta za pobolj\u0161anje va\u0161e navike vje\u017ebanja:<\/strong> <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>stvorite plan treninga<\/li><li>zapo\u010dnite s kra\u0107im i manje zahtjevnim vje\u017ebama<\/li><li>redovito mijenjajte sadr\u017eaj treninga<\/li><li>morate se veseliti treningu, nikako vje\u017ebati ako se osje\u0107ate prisiljenima na to<\/li><li>prepustite se u ruke trenera<\/li><li>platite svoju sezonsku kartu za teretanu mjesec dana unaprijed<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, \u0161to mislite? Osje\u0107ate li <strong>\u017eelju da po\u010dnete vje\u017ebati odmah nakon \u010ditanja ovog \u010dlanka?<\/strong> \u010cvrsto vjerujemo da da. Ako mislite da bi ove znanstveno dokazane \u010dinjenice mogle motivirati va\u0161e poznanike da se pokrenu, <strong>podijelite ovaj \u010dlanak s njima.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a>\n\n\n<p><\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/fit-balls-and-balance-pads\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFit balls and balance pads\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Redovita tjelovje\u017eba ima nekoliko prednosti za na\u0161e tijelo.\u00a0Najosnovnije su dobra fizi\u010dka kondicija, mr\u0161avljenje i ja\u010danje mi\u0161i\u0107ne mase. Ali, to definitivno nije sve \u0161to kretanje mo\u017ee u\u010diniti za vas! Saznajte 10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot!<\/p>\n","protected":false},"author":25,"featured_media":171833,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6860,7478,6452,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-222624","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-metabolizam-hr","9":"tag-trening-hr","10":"tag-vjezbe-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Redovita tjelovje\u017eba ima nekoliko prednosti za na\u0161e tijelo.\u00a0Najosnovnije su dobra fizi\u010dka kondicija, mr\u0161avljenje i ja\u010danje mi\u0161i\u0107ne mase. Ali, to definitivno nije sve \u0161to kretanje mo\u017ee u\u010diniti za vas! Saznajte 10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 neo\u010dekivanih prednosti vje\u017ebanja koje \u0107e vam pobolj\u0161ati \u017eivot - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Redovita tjelovje\u017eba ima nekoliko prednosti za na\u0161e tijelo.\u00a0Najosnovnije su dobra fizi\u010dka kondicija, mr\u0161avljenje i ja\u010danje mi\u0161i\u0107ne mase. Ali, to definitivno nije sve \u0161to kretanje mo\u017ee u\u010diniti za vas! 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