{"id":225090,"date":"2020-08-17T08:54:00","date_gmt":"2020-08-17T06:54:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225090"},"modified":"2024-04-25T13:07:03","modified_gmt":"2024-04-25T11:07:03","slug":"glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu\/","title":{"rendered":"Glazba i njezini u\u010dinci na va\u0161e performanse &#8211; kako slo\u017eiti dobru playlistu?"},"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\/glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu\/#Utjecaj_glazbe_na_organizam\" title=\"Utjecaj glazbe na organizam\">Utjecaj glazbe na organizam<\/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\/glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu\/#Glazba_sport_trening_i_istrazivanje\" title=\"Glazba, sport, trening i istra\u017eivanje\">Glazba, sport, trening i istra\u017eivanje<\/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\/glazba-i-njezini-ucinci-na-vase-performanse-kako-sloziti-dobru-playlistu\/#Kakvu_glazbu_odabrati_za_svoj_trening\" title=\"Kakvu glazbu odabrati za svoj trening?\">Kakvu glazbu odabrati za svoj trening?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010clanovi teretane su prema nama podijeljeni u<strong> dvije grupe. Jedna grupa su oni ljudi koji slu\u0161aju glazbu koja svira u teretani<\/strong>, a druga grupa su <strong>ljudi koji stave slu\u0161alice<\/strong> i ne fokusiraju se na ni\u0161ta drugo osim na glazbu i trening. Glazba ima zna\u010dajnu ulogu u treninzima i mo\u017ee vas gurati prema boljim postignu\u0107ima. Pro\u010ditajte o utjecajima glazbe na va\u0161e performanse, jer \u0107ete mo\u017eda saznati da trebate promijeniti playlist-u za trening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Utjecaj_glazbe_na_organizam\"><\/span>Utjecaj glazbe na organizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"575\" height=\"893\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-6.png\" alt=\"\" class=\"wp-image-217704\" title=\"Effects of music on the organism\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-6.png 575w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-6-258x400.png 258w\" sizes=\"auto, (max-width: 575px) 100vw, 575px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glazba je poput jezika i na\u010dina komunikacije izme\u0111u <strong>interpretatora i slu\u0161atelja.<\/strong> <strong>Prenosi emocije i misli<\/strong> koje utje\u010du na nas. Nitko ne slu\u0161a glazbu koja nekako nije <strong>&#8220;u\u010dinkovita&#8221;<\/strong> i koju nije ba\u0161 zanimljivo slu\u0161ati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glazba utje\u010de na nekoliko aspekata ljudskog tijela, kao \u0161to je <strong>kardiovaskularni sustav, raspolo\u017eenje ili fizi\u010dki performansi.<\/strong> Glazbu primamo putem sluha, u obliku je <strong>zvu\u010dnih valova<\/strong>, a jeste li ikada razmi\u0161ljali o tome kako je organizam zapravo mo\u017ee &#8220;dekodirati&#8221;?&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cijeli proces,<strong> od prijenosa zvu\u010dnih valova do uha<\/strong> i zatim u <strong>mo\u017edani impuls<\/strong> je kompliciran, ali se mo\u017ee postaviti na jednostavniji na\u010din. <strong>Zvu\u010dni valovi<\/strong> utje\u010du na dio uha koji se zove<strong> bubnji\u0107<\/strong>. Na temelju zvu\u010dnog efekta<strong> stvaraju se vibracije<\/strong> koje se preko malih kostiju premje\u0161taju<strong> u srednje uho.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vibracije se kre\u0107u prema kostima srednjeg uha, koje se zovu&nbsp;<strong>&#8220;stremen&#8221;, <\/strong>a stremen je<strong>&nbsp;<\/strong>u biti pri\u010dvr\u0161\u0107en na spiralni dio unutra\u0161njeg uha. Engleski naziv je <strong>cochlea,<\/strong> od gr\u010dke rije\u010di <em><strong>kokhli\u0101s<\/strong><\/em> i ima isto zna\u010denje kao i hrvatski naziv &#8211;<strong> pu\u017enica<\/strong>. Ova cochlea sadr\u017ei teku\u0107inu s <strong>10 000 do 15 000 stanica kapilara<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oni aktiviraju <strong>slu\u0161ni \u017eivac<\/strong> koji \u0161alje elektri\u010dne impulse u <strong>slu\u0161ni korteks u temporarnom re\u017enju.<\/strong> Zvuk se doga\u0111a u mozgu, a svi rezultati istra\u017eivanja isti\u010du da<strong> dekodiranjem i interpretacijom glazbe<\/strong> upravlja \u017eiv\u010dani sustav mre\u017ea na razli\u010ditim dijelovima.&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Glazba i centri u mozgu<\/h3>\n\n\n\n<p>Glazba aktivira razli\u010dite centre u mozgu koji imaju svoju individualnu funkciju, a na temelju njih na\u0161 mozak reagira na glazbu <span style=\"color: #ff6600;\">[3] [4] [5] [6]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vremenski re\u017eanj<\/strong> &#8211;&nbsp;ovaj dio <strong>obra\u0111uje zvuk<\/strong>, a zahvaljuju\u0107i govornom centru koji se ovdje nalazi, <strong>cijenimo glazbu<\/strong>. To je primarni auditivni korteks koji obra\u0111uje ulaz iz u\u0161iju u <strong>rije\u010di i re\u010denice.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Prednji re\u017eanj<\/strong> &#8211;&nbsp;koristimo ga za <strong>razmi\u0161ljanje<\/strong>, planiranje i odlu\u010divanje. Mo\u017ee se <strong>pobolj\u0161ati slu\u0161anjem glazbe.<\/strong><\/li>\n\n\n\n<li><strong>Wernickeovo podru\u010dje<\/strong> &#8211;&nbsp;nalazi se u<strong> temporalnom re\u017enju<\/strong> i pru\u017ea \u010dovjeku razumijevanje govornog i pisanog jezika, zahvaljuju\u0107i ovom dijelu,<strong> mozak u\u017eiva i analizira glazbu.<\/strong><\/li>\n\n\n\n<li><strong>Brocino podru\u010dje<\/strong>&nbsp;&#8211;&nbsp;omogu\u0107uje osobi da govori, te mi s njim <strong>izra\u017eavamo glazbu<\/strong>. Sposobnost komunikacije mo\u017ee se pobolj\u0161ati sviranjem instrumenta.<\/li>\n\n\n\n<li><strong>Nucleus accumbens<\/strong> &#8211;<strong> tra\u017ei zadovoljstvo i otpu\u0161ta dopamin<\/strong>, zbog toga je klju\u010dan dio kada je rije\u010d o ovisnostima. Glazba <strong>pove\u0107ava dopamin<\/strong> u ovom podru\u010dju. Ako ste uvjereno da je <strong>glazba va\u0161a ovisnost<\/strong> &#8211; to je razlog za\u0161to ste u pravu, jer dopamin se mo\u017ee pove\u0107ati i kokainom.<\/li>\n\n\n\n<li><strong>Putamen &#8211; procesira ritam i regulira kretanje.<\/strong> Ritam je vrlo va\u017ean tijekom treninga. Jedna je teorija da ovaj dio &#8220;skenira&#8221; glazbene ritmove.<\/li>\n\n\n\n<li><strong>Amigdala<\/strong> &#8211;&nbsp;izaziva i <strong>procesira emocije<\/strong>, zahvaljuju\u0107i tome mo\u017eete osjetiti sre\u0107u ili strah. Postoje 3 sloja \u017eiv\u010danih stanica, gornji sloj reagiran na lice, zvuk i glazbu, a posebno pozitivnu.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___-1124x632.jpg\" alt=\"Glazba i centri u mozgu\" class=\"wp-image-217718\" style=\"width:843px;height:474px\" title=\"Glazba i centri u mozgu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudba_a_mozgov_centr___.jpg 1920w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Glazba_sport_trening_i_istrazivanje\"><\/span>Glazba, sport, trening i istra\u017eivanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudski mozak prima i procesira zvu\u010dne valove, ali to nije sve na \u0161to glazba mo\u017ee utjecati u ljudskom organizmu. Utje\u010de na <strong>respiratorni sustav, brzinu otkucaja srca, fizi\u010dku snagu, izdr\u017eljivost, aerobne performanse<\/strong> i sposobnost <strong>u\u010denja osnovnih vje\u0161tina pokreta<\/strong>. Postoji mnogo istra\u017eivanja koja su se bavila utjecajima glazbe na trening i njezinom djelotvorno\u0161\u0107u. Dozvolite nam da predstavimo rezultate stru\u010dnjaka, zahvaljuju\u0107i kojima \u0107ete nadamo se pobolj\u0161ati va\u0161 trening.&nbsp;<span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije sugeriraju da <strong>otkucaji srca<\/strong> imaju tendenciju reagiranja na <strong>glazbeni ritam<\/strong>. To zna\u010di da se puls<strong> pove\u0107ava sa br\u017eom glazbom<\/strong> i<strong> smanjuje sa sporijom glazbom<\/strong>. Kada je rije\u010d o u\u010dincima glazbe na<strong> snagu tijekom treninga<\/strong>, rezultati drugog istra\u017eivanja pokazuju da<strong> umiruju\u0107a glazba<\/strong> u usporedbi s onom brzom ili bez pu\u0161tanja glazbe znatno <strong>smanjuje snagu<\/strong>. Vrlo iznena\u0111uju\u0107a \u010dinjenica je da je bolja ti\u0161ina od lagane glazbe. Istra\u017eivanje je otkrilo da <strong>ne postoji vidljiva razlika<\/strong> izme\u0111u<strong> poticajne glazbe i ti\u0161ine<\/strong>. Time dolazimo do zaklju\u010dka, ako \u017eelite birati izme\u0111u ovo dvoje, poku\u0161ajte slu\u0161ati poticajnu glazbu ili nemojte slu\u0161ati nikakvu glazbu. Romanti\u010dno opu\u0161taju\u0107e pjesme, tako\u0111er nisu u\u010dinkovite kada je rije\u010d o va\u0161im performansama. Glazba tijekom treninga mo\u017ee izazvati <strong>pozitivne asocijacije i odvratiti vas od negativnih osje\u0107aj<\/strong>a. Iskreno re\u010deno, slu\u0161ajte svoje omiljene pjesme i mo\u017eda ne\u0107ete shvatiti u\u010dinke utega i neugodnih osje\u0107aja od treninga.&nbsp;<span style=\"color: #ff6600;\">[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=\"8350,6454,7185,44254,28792,1562,7067,6418,42313,258,3734,29667\" ><\/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<p><strong>Istra\u017eivanje iz 2017. godine<\/strong> je ispitalo utjecaj <strong>glazbe na fizi\u010dke performanse. <\/strong>U istra\u017eivanje je bilo uklju\u010deno 50 mladih ljudi, a njihov zadatak je bio da vje\u017ebaju <strong>uz glazbu i bez glazbe<\/strong>. Kao \u0161to je spomenuto u zaklju\u010dku istra\u017eivanja, pove\u0107anje <strong>ukupnog vremena treninga i otkucaja srca<\/strong> je potvr\u0111en glazbom. Sudionici su bili mu\u0161karci i \u017eene <strong>u dobi od 19 do 25 godina<\/strong>, a pozitivni u\u010dinci mogu se vidjeti usporedbom otkucaja srca i pribli\u017ene duljine treninga bez glazbe. <strong>Prosje\u010dni trening<\/strong> bez glazbe trajao je otprilike <strong>22,48 minuta<\/strong>, dok je s glazbom trajao <strong>37,12 minuta<\/strong>, \u0161to \u010dini r<strong>azliku od 15 minuta.<\/strong> Pove\u0107anje je prona\u0111eno u mjerenju <strong>maksimalnog broja otkucaja srca<\/strong>, koji je bez glazbe iznosio<strong> 131,98 otkucaja u minuti<\/strong>, dok je uz glazbu bio 1<strong>38,02<\/strong>, \u0161to je <strong>razlika od 7 otkucaja<\/strong>. Rezultati pokazuju<strong> ve\u0107u frekvenciju pulsa i du\u017ee razdoblje treninga.<\/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<p>Glazba utje\u010de na snagu tijekom treninga, brzinu pulsa, ali znanstvenici su se tako\u0111er bavili i utjecajem glazbe na veoma jednostavan zadatak &#8211; <strong>\u010dvrsto\u0107u stiska.<\/strong> Istra\u017eivanje je usporedilo u\u010dinak <strong>energi\u010dne i opu\u0161taju\u0107e<\/strong> glazbe, ali isto tako i u\u010dinak <strong>bijele buke<\/strong>. Na temelju rezultata \u010dvrsto\u0107e stiska, \u010dvrsto\u0107a se <strong>poja\u010dala uz poticajnu glazbu<\/strong> i obrnuto, <strong>opu\u0161taju\u0107a glazba<\/strong> je imala <strong>ni\u017eu vrijednost<\/strong> od bijele buke.&nbsp;<span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-1124x749.jpg\" alt=\"Glazba, sport, trening i istra\u017eivanje\" class=\"wp-image-217738\" style=\"width:843px;height:562px\" title=\"Glazba, sport, trening i istra\u017eivanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/unnamed-2020-03-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Istra\u017eivanje iz 2004. godine <\/strong>je tako\u0111er usporedilo u\u010dinke <strong>motiviraju\u0107e glazbe<\/strong> i <strong>bijele buke<\/strong> na izdr\u017eljivost mi\u0161i\u0107a. Sudionici su bili <strong>mladi studenti<\/strong> koji su bili podijeljeni u 3 grupe, na temelju da li slu\u0161aju glazbu ili bijelu buku. Jedna grupa je slu\u0161ala glazbu <strong>prije izvo\u0111enja vje\u017ebi,<\/strong> druga grupa na <strong>polovici izvo\u0111enja vje\u017ebi<\/strong>, a tre\u0107a<strong> tijekom cijelog izvo\u0111enja vje\u017ebi<\/strong>, sve do kraja. Ispitanici su <strong>utege dr\u017eali primjetno du\u017ee tijekom slu\u0161anja glazbe,<\/strong> nego tijekom slu\u0161anja bijele buke. Njihova izdr\u017eljivost je tako\u0111er <strong>bila ve\u0107a za vrijeme slu\u0161anja glazbe<\/strong> i to ne samo prije treninga. Zaklju\u010dak je da, ako slu\u0161ate glazbu na putu u teretanu, to vas ne\u0107e toliko poja\u010dati, kao kad je slu\u0161ate tijekom treninga. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"677\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/image-7.png\" alt=\"Glazba, sport, trening i istra\u017eivanje\" class=\"wp-image-217751\" title=\"Glazba, sport, trening i istra\u017eivanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-7.png 677w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/image-7-241x400.png 241w\" sizes=\"auto, (max-width: 677px) 100vw, 677px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zainteresirani smo za <strong>istra\u017eivanje iz 2015.<\/strong> godine, jer predmet istra\u017eivanja nije bio samo treningu snage. Bavilo se <strong>zna\u010denjem glazbe tijekom tr\u010danja na <\/strong>duljinu od<strong> 5 km<\/strong>. Istra\u017eivanje je uklju\u010dilo <strong>15 trka\u010da, a ispitano je 5 je uvjeta<\/strong>&nbsp;&#8211; motiviraju\u0107e pjesme <strong>prije tr\u010danja, spore motiviraju\u0107e pjesme<\/strong> tijekom tr\u010danja, <strong>brze motiviraju\u0107e pjesme<\/strong> tijekom tr\u010danja, spore pjesme<strong> nakon tr\u010danja<\/strong> i <strong>kontrolirani uvjeti<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultati pokazuju da je slu\u0161anje brzih i sporih pjesama tijekom tr\u010danja uzrokovalo da trka\u010d <strong>br\u017ee tr\u010di u prvih 800 metara.<\/strong> Tako\u0111er je postojala <strong>ve\u0107a mogu\u0107nost pobolj\u0161anja performansi<\/strong> tijekom slu\u0161anja glazbe. Slu\u0161anje glazbe, dakle, pobolj\u0161alo je performanse, minimaliziralo percepciju, ali i pobolj\u0161alo oporavak tijekom tr\u010danja. Poku\u0161ajte preispitati svoj izbor i pripremiti motiviraju\u0107i popis za reprodukciju.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prava glazba vam mo\u017ee pru\u017eiti podr\u0161ku tijekom treninga, ali kako odabrati prave pjesme. Jedan od korisnih parametara je <strong>ritam pjesme.<\/strong> Na temelju dobivenih podataka, \u017eene su se lak\u0161e nosile s treningom dok su slu\u0161ale brze pjesme s ritmom od <strong>170 do 190 otkucaja u minuti.<\/strong> Glazba mo\u017ee <strong>pobolj\u0161ati performanse<\/strong> tijekom treninga i <strong>do 15 %<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koje pjesme imaju <strong>BPM (otkucaja u minuti)<\/strong> vi\u0161i od 170? Evo nekoliko primjera&nbsp;<span style=\"color: #ff6600;\">[12]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eminem &#8211; Lose Yourself &#8211; 171 BPM<\/li>\n\n\n\n<li>Prince &#8211; I Would Die 4 U &#8211; 180 BPM<\/li>\n\n\n\n<li>Queen &#8211; Don\u00b4t Stop Me Now &#8211; 180 BPM<\/li>\n\n\n\n<li>Meghan Trainor &#8211; What if I &#8211; 185 BPM<\/li>\n\n\n\n<li>Eric Clapton &#8211; Lay Down Sally &#8211; 190 BPM<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kakvu_glazbu_odabrati_za_svoj_trening\"><\/span>Kakvu glazbu odabrati za svoj trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u0161a glazbena playlista se u potpunosti temelji na va\u0161im preferencijama i mentalnom stanju. Bilo bi potpuno apsurdno gurati vas prema brzim metal pjesmama. Iako, imamo neke preporuke za vas <span style=\"color: #ff6600;\">[13]<\/span>:<\/p>\n\n\n\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"748\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK-748x1124.jpg\" alt=\"Koji \u017eanr odabrati?\" class=\"wp-image-217790\" title=\"Koji \u017eanr odabrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK-748x1124.jpg 748w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/hudobn_nre_na_tr_ning__-OK.jpg 799w\" sizes=\"auto, (max-width: 748px) 100vw, 748px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Prije treninga<\/strong>&nbsp;&#8211;<strong> samo zvukovi prirode<\/strong>&nbsp;&#8211; ako trenirate popodne, nakon \u0161kole, faxa ili posla, vjerojatno znate da razmi\u0161ljate o drugim obvezama tijekom treninga. Stres i anksioznost pove\u0107avaju razinu kortizola i njegovi negativni osje\u0107aju mogu utjecati na va\u0161 trening. Umjesto da se motivirate glazbom prije treninga, poku\u0161ajte slu\u0161ati zvukove prirode, ili jo\u0161 bolje, budite u kompletnoj ti\u0161ini i snizite razinu kortizola.<\/li>\n\n\n\n<li><strong>Tijekom treninga<\/strong> &#8211; <strong>va\u0161a omiljena glazba ili ti\u0161ina<\/strong>&nbsp;&#8211;&nbsp;legendarni <strong>Jay Culter<\/strong> je rekao da<strong> ne slu\u0161a glazbu,<\/strong> jer njemu nije potrebna. Drugi stru\u010dnjak na tom polju <strong>(Jim Stoppani)<\/strong> izjavio je da je njegovo osobno istra\u017eivanje dokazalo da je pobolj\u0161anje &#8220;dizanja utega&#8221; nastalo <strong>slu\u0161anjem omiljene glazbe diza\u010da utega<\/strong>. Razlika je bila u 1 setu ponavljanja, a taj napredak mo\u017ee dugoro\u010dno biti zna\u010dajan.<\/li>\n\n\n\n<li><strong>Trening izdr\u017eljivosti<\/strong> &#8211;<strong> glazba ili podcast<\/strong>&nbsp;&#8211; glazba mo\u017ee ubrzati broj otkucaja srca uz nizak stupanj primije\u0107enog napora. Ve\u0107ina ljudi vi\u0161e voli podcaste jer ponekad i najbolja playlista mo\u017ee biti dave\u017e. Izaberite glazbu koja je najbolja za vas dok tr\u010dite, posebno kada niste uzbu\u0111eni zbog tr\u010danja &#8211; mo\u017eda \u0107ete smetnuti s mislima.<\/li>\n\n\n\n<li><strong>Nakon treninga<\/strong>&nbsp;&#8211; <strong>opu\u0161taju\u0107a glazba, bijela buka ili ru\u017ei\u010dasta buka &#8211;&nbsp;<\/strong>potrebno je regulirati <strong>visoku razinu kortizola<\/strong> nakon treninga. Drugi va\u017ean aspekt je <strong>san<\/strong>, a ako \u017eelite pobolj\u0161ati san, poku\u0161ajte zaspati slu\u0161aju\u0107i<strong> bijelu<\/strong> ili <strong>ru\u017ei\u010dastu<\/strong> buku. Bijela ima<strong> vi\u0161u frekvenciju<\/strong>, mo\u017ee podsje\u0107ati na ventilator, a ru\u017ei\u010dasta ima <strong>ni\u017eu frekvenciju<\/strong>, koja podsje\u0107a na jak vjetar. Nemojte zaboraviti da priprema i vje\u017ebanje nisu jedine bitne stvari, ve\u0107 i vrijeme nakon napu\u0161tanja teretane.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Koji \u017eanr odabrati?<\/h3>\n\n\n\n<p>Cilj ovog \u010dlanka nije uvjeriti vas da kupite Bluetooth slu\u0161alice i slu\u0161ate cool glazbu na sve na\u010dine. Ne poku\u0161avamo ljubitelje hip-hop-a uvjeriti da slu\u0161aju metal. Glazba tijekom treninga ima neke prednosti, ali nemojte o\u010dekivati da \u0107e vam glazba iz filma Rocky pomo\u0107i da podignete 150 kg nakon dvije sesije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Va\u0161a playlista za vrijeme treninga apsolutno ovisi o vama. Me\u0111utim, mi imamo nekoliko savjeta za \u017eanrove, koji bi mogli biti u\u010dinkovitiji od drugih <span style=\"color: #ff6600;\">[14] [15]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-c09d57dd-2144-4dad-a658-54c65a2bb4af\">\n<li><strong>Hip-hop<\/strong> &#8211;&nbsp;je dobar iz nekoliko razloga. Jedan od razloga mogu biti i <strong>motivacijski<\/strong> ili <strong>nadahnjuju\u0107i stihovi<\/strong>, ali i ritam koji se obi\u010dno kre\u0107e izme\u0111u <strong>75 i 95 BPM.<\/strong> Hip-hop i rap imaju mnogo opcija, poput <strong>Run DCM<\/strong> koji je klasik ili trenutni interpretatori, poput <strong>Drake<\/strong>-a ili <strong>Kanye West.<\/strong><\/li>\n\n\n\n<li><strong>Pop i dance glazba<\/strong>&nbsp;&#8211;&nbsp;blagodati glazbe su da poti\u010de va\u0161e tijelo da se kre\u0107e u ritmu, a nisu potrebna nikakva obja\u0161njenja. <strong>Pop i dance glazba<\/strong> se stalno mijenja, stalno se izbacuju nove pjesme. <strong>Pop je sporiji<\/strong>, \u0161to ga \u010dini savr\u0161enim za sporije aktivnosti, poput <strong>zagrijavanja<\/strong> ili <strong>&#8220;hla\u0111enja&#8221;<\/strong>.<strong> Dance glazba<\/strong>, u usporedbi s popom je <strong>mnogo br\u017ea, pa je i bolja za trening s utezima i trening snage<\/strong>. Ova dva \u017eanra imaju vjerojatno naj\u0161iri izbor izvo\u0111a\u010da, od Katy Perry, Pharell Williams, pa sve do 80-tih i 90-tih.<\/li>\n\n\n\n<li><strong>Heavy Metal<\/strong> &#8211;&nbsp;trening je otprilike<strong> te\u017eak rad, pravilan ritam i te\u0161ki utezi.<\/strong> Heavy metal glazba je stoga pogodna.<strong> Tekstovi metal pjesama<\/strong> su naj\u010de\u0161\u0107e o <strong>borbama, snazi i izdr\u017eljivosti<\/strong>, a da ne spominjemo njezin <strong>omamljuju\u0107i ritam<\/strong>. Me\u0111utim, postoji slutnja da <strong>rock glazba nije prikladna za kardio ili intenzivni trening<\/strong>, jer se ritam mijenja i utje\u010de na osobu. Poku\u0161ajte izabrati pjesmu bez naglih promjena, koja vas ne\u0107e poremetiti. Ljubitelji Metallice \u0107e definitivno kreirati svoju playlistu, kao i ljubitelji modernog Mastodon-a.<\/li>\n\n\n\n<li><strong>Sportske himne&nbsp;<\/strong>&#8211;&nbsp;iako nije pravi \u017darn, ve\u0107 tip pod\u017eanra, sportske himne ne bi trebale biti izostavljene. Smatraju se<strong> klasi\u010dnim pjesmama<\/strong>, koje sviraju na <strong>stadionu<\/strong> zbog svog ritma. Pjesme poput We Will Rock You od Queen-a ili Eye of the Tiger od Survivor-a su <strong>notorno poznate<\/strong> i simbol ljudske \u017eivahnosti.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-750x1124.jpg\" alt=\"Koji \u017eanr odabrati?\" class=\"wp-image-217834\" title=\"Koji \u017eanr odabrati?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-750x1124.jpg 750w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-1366x2048.jpg 1366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/TZP07557-__-scaled.jpg 1707w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li vi svoju &#8220;hranu za razmi\u0161ljanje&#8221; zbog ovog \u010dlanka i sad razmi\u0161ljate o promijeni svoje playliste?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imamo zanimljiv popis od <strong>10 najboljih motiviraju\u0107ih pjesama<\/strong> prema <a href=\"https:\/\/www.time.com\" class=\"ek-link\">time.com<\/a>-u, koja je dio \u010dlanka od Raisy Bruner. U izboru se nalazi 50 najboljih pjesama koje su pogodne za tr\u010danje na stazi ili za dizanje te\u0161kih utega. Predstavljamo vam<strong> deset &#8220;najboljih&#8221; pjesama <\/strong><span style=\"color: #ff6600;\">[16]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Eminem &#8211; Till I Collapse<\/li>\n\n\n\n<li>Normani &#8211; Motivation<\/li>\n\n\n\n<li>Survivor &#8211; Eye of the Tiger<\/li>\n\n\n\n<li>Rosal\u00eda and J Balvin feat. El Guincho &#8211; Con Altura<\/li>\n\n\n\n<li>Dua Lipa &#8211; Don\u00b4t Start Now<\/li>\n\n\n\n<li>Kanye West &#8211; POWER<\/li>\n\n\n\n<li>Tones and I &#8211; Dance Monkey<\/li>\n\n\n\n<li>Stormzy &#8211; Wossi Bop<\/li>\n\n\n\n<li>Avicii &#8211; Wake Me Up<\/li>\n\n\n\n<li>Bad Bunny feat. El Alfa &#8211; La Romana<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eete i posegnuti za ve\u0107 napravljenim playlistama, na primjer na Spotify-u, koje su prilago\u0111ene za sportske aktivnosti, poput kardia, treninga snage ili CrossFit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glazba nam poma\u017ee da prebrodimo te\u0161ko razdoblje, da vi\u0161e u\u017eivamo u \u017eivotu ili nas gura da izvodimo bolje performanse. Konkretna pjesma mo\u017ee probuditi uspomene. \u017divot bez glazbe neki od nas ne mogu zamisliti.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Vjerujemo da je ovaj \u010dlanak pru\u017eio dobre ideje o glazbi i njezinom utjecaju na trening. Mo\u017eda ste se na\u0161li u mnogim hipotezama i ve\u0107 odabirete nove pjesme. Ipak, glazba je odli\u010dan motivator na va\u0161em putu ka boljim performansama i \u017eeljenoj figuri. <strong>\u017delite li da va\u0161i prijatelji saznaju<\/strong> o glazbi i njezinim u\u010dincima na trening? Nemojte oklijevati i <strong>podr\u017eite \u010dlanak dijeljenjem.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\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\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/complex-fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tComplex Fat Burners\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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u010clanovi teretane su prema nama podijeljeni u dvije grupe. Jedna grupa su oni ljudi koji slu\u0161aju glazbu koja svira u teretani, a druga grupa su ljudi koji stave slu\u0161alice i ne fokusiraju se na ni\u0161ta drugo osim na glazbu i trening. Glazba ima zna\u010dajnu ulogu u treninzima i mo\u017ee vas gurati prema boljim postignu\u0107ima. Pro\u010ditajte o utjecajima glazbe na va\u0161e performanse, jer \u0107ete mo\u017eda saznati da trebate promijeniti playlist-u za trening.<\/p>\n","protected":false},"author":25,"featured_media":115476,"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":[6608,6692,7478],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225090","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-glazba-hr","9":"tag-kardio-hr","10":"tag-trening-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Glazba i njezini u\u010dinci na va\u0161e performanse - kako slo\u017eiti dobru playlistu? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010clanovi teretane su prema nama podijeljeni u dvije grupe. Jedna grupa su oni ljudi koji slu\u0161aju glazbu koja svira u teretani, a druga grupa su ljudi koji stave slu\u0161alice i ne fokusiraju se na ni\u0161ta drugo osim na glazbu i trening. Glazba ima zna\u010dajnu ulogu u treninzima i mo\u017ee vas gurati prema boljim postignu\u0107ima. 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