{"id":234309,"date":"2020-05-08T17:00:00","date_gmt":"2020-05-08T15:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234309"},"modified":"2023-09-01T13:56:58","modified_gmt":"2023-09-01T11:56:58","slug":"kako-telovadba-pospesuje-hujsanje","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-telovadba-pospesuje-hujsanje\/","title":{"rendered":"Kako telovadba pospe\u0161uje huj\u0161anje?"},"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.si\/blog\/kako-telovadba-pospesuje-hujsanje\/#Kaj_spodbuja_hujsanje\" title=\"Kaj spodbuja huj\u0161anje?\">Kaj spodbuja huj\u0161anje?<\/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.si\/blog\/kako-telovadba-pospesuje-hujsanje\/#Kako_vadba_spodbuja_hujsanje\" title=\"Kako vadba spodbuja huj\u0161anje?\">Kako vadba spodbuja huj\u0161anje?<\/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.si\/blog\/kako-telovadba-pospesuje-hujsanje\/#Kardio\" title=\"Kardio\">Kardio<\/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.si\/blog\/kako-telovadba-pospesuje-hujsanje\/#Trening_moci\" title=\"Trening mo\u010di\">Trening mo\u010di<\/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.si\/blog\/kako-telovadba-pospesuje-hujsanje\/#Nekaj_nasvetov_kako_najbolje_izkoristiti_trening_za_hujsanje\" title=\"Nekaj nasvetov, kako najbolje izkoristiti trening za huj\u0161anje\">Nekaj nasvetov, kako najbolje izkoristiti trening za huj\u0161anje<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_spodbuja_hujsanje\"><\/span>Kaj spodbuja huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\"><strong>Na va\u0161o te\u017eo<\/strong> vpliva veliko dejavnikov. Kazalec na tehtnici je odvisen od <strong>prehrane<\/strong>, ki jo prejemate, <strong>genetskih predispozicij<\/strong> ter od <strong>starosti<\/strong>. \u010ce pa je va\u0161 cilj <strong>izgubiti ma\u0161\u010dobo<\/strong>, se morate \u010dim prej osredoto\u010diti na <strong>tri klju\u010dne vidike<\/strong>, ki jih morate uvesti v svoje \u017eivljenje.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kalori\u010dni primanjkljaj<\/h3>\n\n\n\n<p>Kalorije so <strong>enote energije<\/strong>, ki jih dobite iz hrane in pija\u010de. Primarni dejavnik <strong>izgube te\u017ee<\/strong> je prilagoditev <strong>vnosa kalorij.<\/strong> \u010ce \u017eelite izgubiti odve\u010dne kilograme, va\u0161 <strong>kalori\u010dni vnos ne sme presegati<\/strong> priporo\u010denega dnevnega vnosa kalorij, ampak nasprotno, <strong>mora biti ni\u017eji.<\/strong> Vnos lahko zmanj\u0161ate tudi z <strong>u\u010dinkovito vadbo<\/strong>, med katero kurite kalorije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">V praksi to izgleda tako: Povpre\u010dna \u017eenska bi morala zau\u017eiti pribli\u017eno <strong>2000 kcal<\/strong> na dan, da ohrani trenutno te\u017eo. \u010ce bi \u017eelela izgubiti <strong>vsaj 0,45 kg na teden<\/strong>, bi moral njen dnevni vnos zna\u0161ati pribli\u017eno <strong>1500 kcal<\/strong>. To lahko dose\u017eemo bodisi s <strong>prehodom na manj kalori\u010dno dieto<\/strong> bodisi z <strong>vi\u0161anjem porabe kalorij<\/strong> na povpre\u010dnih 2000 kalorij na dan<strong> v obliki vadbe.<\/strong> \u010ce bi izvajala vsakodnevne dejavnosti, kot so tek, kolesarjenje ali vadba, med katerimi bi zgorela 500 kcal, bi se njen dnevni vnos zmanj\u0161al. To pomeni da: <strong>2000 kcal-500 kcal = 1500 kcal na dan = 3500 kcal na teden = &#8211; 0.45 kg na teden<\/strong>. <\/span><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><span class=\"tlid-translation translation\" lang=\"en\">Kalorije, ki jih porabite vsak dan, vklju\u010dujejo naslednje <strong>tri komponente<\/strong>:<\/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\"><li><span class=\"tlid-translation translation\" lang=\"en\"><strong>Bazalna metaboli\u010dna stopnja (BMR)<\/strong> &#8211; se nana\u0161a na kalorije, ki jih telo kuri v mirovanju za vitalne funkcije, kot sta dihanje ali prekrvavitev.<\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><strong>termi\u010dni u\u010dinek hrane<\/strong> &#8211; to so kalorije, ki jih telo pokuri s prebavo, absorpcijo in presnovo hrane.<\/span><\/li><li><span class=\"tlid-translation translation\" lang=\"en\"><strong>termogene fizi\u010dne aktivnosti<\/strong> &#8211; kalorije, ki jih pokurite med \u0161portom, telovadbo ali drugimi ne-vadbenimi dejavnostmi, vklju\u010dno s hi\u0161nimi opravili.<\/span><span style=\"color: #ff6600;\"> [1]<\/span><\/li><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg\" alt=\"Kaj spodbuja huj\u0161anje?\" class=\"wp-image-222040\" width=\"843\" height=\"563\" title=\"Kaj spodbuja huj\u0161anje?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Telesna aktivnost<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Najpomembnej\u0161i dejavnik za doseganje izgube te\u017ee je \u017ee omenjeni primanjkljaj kalorij. \u010ce pa ne morete iti v korak <strong>z manj\u0161im vnosom kalorij<\/strong>, se morate osredoto\u010diti na <strong>ve\u010dje izdatke<\/strong> in dobesedno kuriti kalorije iz telesa. Mnoge \u0161tudije celo ka\u017eejo, da ni\u017eji vnos kalorij <strong>dolgoro\u010dno ni vzdr\u017een<\/strong>, kar pomeni, da ne vodi do dolgoro\u010dne izgube te\u017ee. Uspeh <strong>dolgotrajne trajnostne izgube te\u017ee<\/strong> je kombinacija <strong>optimalnega dnevnega vnosa kalorij <\/strong>in kasnej\u0161ega kurjenja kalorij zaradi telesne aktivnosti.<\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Poleg tega redna telesna aktivnost <strong>zmanj\u0161uje tveganje za sr\u010dno-\u017eilne te\u017eave<\/strong>, ki so pogoste pri ljudeh s prekomerno telesno te\u017eo in neaktivnih ljudeh. \u010ce pa bi shuj\u0161ali le z ni\u017eanjem vnosa kalorij brez vadbe, bi verjetno<strong> izgubili preve\u010d mi\u0161i\u010dne mase.<\/strong> To je pa zato, ker bo telo, <strong>ko zmanj\u0161ate vnos kalorij<\/strong>, iskalo drug <strong>vir energije<\/strong>, ki ni samo ma\u0161\u010doba, ampak tudi <strong>mi\u0161i\u010dne beljakovine<\/strong>. Posledica tega bo <strong>izguba te\u017ee<\/strong>, vendar va\u0161e telo <strong>ne bo dovolj krepko in mo\u010dno<\/strong>.<\/span> <span style=\"color: #ff6600;\">[3]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg\" alt=\"Telovadba spodbuja huj\u0161anje\" class=\"wp-image-222054\" width=\"843\" height=\"598\" title=\"Telovadba spodbuja huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-400x284.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1536x1089.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_.jpg 1693w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kakovosten spanec<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong>Pomanjkanje spanca<\/strong> ali <strong>njegova slaba kakovost<\/strong> ima ve\u010d negativnih u\u010dinkov na va\u0161o te\u017eo, Lahko povzro\u010di:<\/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\"><li><strong>pove\u010danje telesne mase in debelost<\/strong> &#8211; nekvaliteten spanec je bil ve\u010dkrat povezan z vi\u0161jim indeksom telesne mase (ITM) in pove\u010danjem telesne mase. Zato je spanje glavni dejavnik tveganja za pove\u010danje telesne mase in debelost.<\/li><li><strong>pove\u010dan apetit<\/strong> &#8211; \u0161tevilne raziskave so pokazale, da imajo ljudje, ki trpijo zaradi pomanjkanja spanja, pove\u010dan apetit. Verjetno je to posledica vpliva spanja na dva pomembna hormona &#8211; grelin in leptin. Grelin signalizira lakoto v mo\u017eganih z visokimi nivoji pred jedjo, ko je \u017eelodec prazen in nizek nivo takoj po obroku. Leptin pa zavira lakoto in signalizira sitost v mo\u017eganih. \u010ce ne spite dovolj, va\u0161e telo proizvaja ve\u010d grelina in manj leptina, zato se va\u0161 apetit pove\u010da.<\/li><li><strong>Pove\u010dan vnos kalorij<\/strong> &#8211; ljudje s kakovostnim spanjem naslednji dan navadno porabijo ve\u010d kalorij. Ena od raziskav je pokazala, da so udele\u017eenci, ki so spali le 4 ure na dan, naslednji dan pojedli ve\u010d kalorij kot udele\u017eenci s polnim osemurnim spalnim ciklom. To pove\u010danje kalorij lahko povzro\u010di pove\u010dan apetit, lahko pa tudi nezdrava izbira hrane. <span style=\"color: #ff6600;\">[14]<\/span><\/li><li><strong>zmanj\u0161anje bazalne hitrosti presnove<\/strong> &#8211; BMR je \u0161tevilo kalorij, ki jih telo PKURI, ko ste popolnoma v mirovanju. Raziskave ka\u017eejo, da pomanjkanje spanja lahko zmanj\u0161a va\u0161 BMR. <span style=\"color: #ff6600;\">[2] [13]<\/span><\/li><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg\" alt=\"Kvaliteta spanca vpliva na huj\u0161anje\" class=\"wp-image-222068\" width=\"843\" height=\"561\" title=\"Kvaliteta spanca vpliva na huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_.jpg 1803w\" 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=\"Kako_vadba_spodbuja_hujsanje\"><\/span>Kako vadba spodbuja huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Ve\u010dina ljudi pose\u017ee po razli\u010dnih dietah ali se popolnoma prepusti vadbi, ko posku\u0161a shuj\u0161ati. Vendar pa je eden od vidikov, ki ga med vadbo pogosto spregledamo, <strong>trening mo\u010di<\/strong>. Ljudje, ki posku\u0161ajo shuj\u0161ati, <strong>imajo raje kardio \u0161porte<\/strong>, kot sta tek ali kolesarjenje, ki zagotavljajo <strong>hitro huj\u0161anje<\/strong>. Velikokrat pa se ne zavedajo, da \u010de si \u017eelijo vitkej\u0161ega pasu, lep\u0161e zadnjice ali tanj\u0161ih stegen, <strong>kardio trening ni dovolj<\/strong>. Kak\u0161na je torej <strong>razlika med kardio in treningom mo\u010di<\/strong> glede izgube te\u017ee?<\/span><\/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=\"4473,5364,36025,50911,50953,50959\" ><\/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=\"Kardio\"><\/span>Kardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio vadba je obi\u010dajno<strong> vadba za celo telo<\/strong>, za katero je zna\u010dilen hitrej\u0161i sr\u010dni utrip. Med drugim je odgovoren tudi za pove\u010dano potenje in s tem <strong>izgorevanje kalorij<\/strong>. Bolj kot je kardio trening intenziven, <strong>hitreje se bo izgorevala ma\u0161\u010doba<\/strong>. Vendar ne pozabite, da poleg ma\u0161\u010dobe med tovrstno vadbo lahko izgubite tudi <strong>mi\u0161i\u010dno maso.<\/strong> Konkretno telo med kardio treningom obi\u010dajno ne krepi mi\u0161i\u010dne mase, zato se izgublja. Zaradi tega se <strong>kardio vadbe kombinirajo s treningi mo\u010di<\/strong>, tako da \u010dloveku uspe shuj\u0161ati, hkrati pa podpira krepitev mi\u0161i\u010dne mase.&nbsp; <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tevilne \u0161tudije celo ka\u017eejo, da se kardiovaskularne vadbe ne priporo\u010dajo ljudem s prekomerno telesno te\u017eo ali debelostjo. Njihova srca so <strong>obremenjena z veliko ma\u0161\u010dobe v telesu<\/strong>, zato bi lahko visokointenzivni trening ogrozil njihovo \u017ee tako precej <strong>ogro\u017eeno zdravje<\/strong>. Zato je bolje, da debeli ljudje za\u010dnejo s treningom mo\u010di ali pa ga <strong>kombinirajo z la\u017ejo obliko kardio vadbe<\/strong>, kot sta hoja ali pohodni\u0161tvo. <span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg\" alt=\"S kardio vadbo kurimo kalorije\" class=\"wp-image-222082\" width=\"843\" height=\"584\" title=\"S kardio vadbo kurimo kalorije\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Oglejte si na\u0161 grafikon za bolj\u0161i pregled, koliko kalorij lahko povpre\u010dni <strong>70-kilogramski \u010dlovek izgubi med uro razli\u010dnih intenzivnih kardio vadb<\/strong>:<\/span><\/span> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Vrsta intenzivne kardio vadbe<\/strong><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Povpre\u010dno \u0161tevilo porabljenih kalorij na uro<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tek &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kolesarjenje&nbsp;&#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Plavanje &#8211; me\u0161ani slog, povpre\u010dna hitrost<\/td><td class=\"has-text-align-center\" data-align=\"center\">510 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aerobika<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja &#8211; 7.2 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">460 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickbox<\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Trening_moci\"><\/span>Trening mo\u010di<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">\u010ceprav na splo\u0161no kardio vadbe pokurijo ve\u010d kalorij kot trening mo\u010di, ga vsekakor ne smete izpustiti. Ima nekaj res <strong>velikih prednosti<\/strong>, ki jih boste zagotovo cenili ob huj\u0161anju. Ste vedeli, da <strong>0,45 kg mi\u0161ic <\/strong>na dan pokuri pribli\u017eno <strong>10 do 20 kalorij<\/strong>, medtem ko <strong>0,45 kg ma\u0161\u010dobe <\/strong>kuri le <strong>5 kalorij<\/strong>? Vendar ne gre za takoj\u0161nje kurjenje, saj se pri treningu mo\u010di izgorevanje pojavi naknadno po treningu, torej v <strong>obdobju izgradnje mi\u0161ic<\/strong>. Zakaj torej <strong>med huj\u0161anjem<\/strong> ne smemo zanemarjati treninga mo\u010di?<\/span> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Trening mo\u010di pove\u010da dolgoro\u010dno kurjenje kalorij med po\u010ditkom (BMR)<\/h3>\n\n\n\n<p>Medtem ko v \u010dasu vadbe v \u010dasu kardio treninga kurite kalorije, to ne velja za trening mo\u010di. <strong>Obnova mi\u0161ic in njihova rast<\/strong> v obdobju po\u010ditka po treningu za mo\u010d je zelo <strong>u\u010dinkovito kurjenje ma\u0161\u010dob<\/strong>. Zaradi tega se obi\u010dajno re\u010de, da je izgradnja mi\u0161ic <strong>klju\u010dna za<\/strong> <strong>pove\u010danje metabolizma v mirovanju<\/strong>, kar ka\u017ee na to, koliko kalorij porabite v mirovanju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bazalna hitrost metabolizma (BMR) je pravzaprav <strong>koli\u010dina kalorij<\/strong>, ki bi jih pokurili, \u010de bi <strong>ves dan le\u017eali v postelji<\/strong> in po\u010deli ni\u010d drugega kot dihali. Mo\u0161ki imajo na splo\u0161no <strong>veliko ve\u010d mi\u0161i\u010dne mase <\/strong>kot \u017eenske. Zaradi tega mo\u0161ki te\u017eje pridobivajo kilograme v mirovanju, \u017eenske pa imajo ve\u010d zalog ma\u0161\u010dobe. <span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena izmed raziskav je izmerila <strong>nivoje BMR<\/strong> pri udele\u017eencih, ki so <strong>24 tednov<\/strong> izvajali treninge mo\u010di. Pri mo\u0161kih je pri\u0161lo do <strong>pove\u010danja mi\u0161i\u010dne mase in hkrati pove\u010danja BMR<\/strong>. Po drugi strani so \u017eenske opazile manj\u0161i porast BMR. Raziskave so pokazale tudi, da se <strong>nekaj ur po treningu mo\u010di<\/strong> pove\u010da sposobnost telesa, da kuri kalorije. Nadaljnje raziskave so pokazale, da <strong>nekaj ur po kardio treningu kurjenje ma\u0161\u010dob ne poteka<\/strong>, to je v fazi po\u010ditka. Kardio vadba ponuja samo <strong>takoj\u0161nje izgorevanje<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Pravzaprav je razvidno, da<strong> presnova v mirovanju ostane povi\u0161ana do 38 ur po treningu mo\u010di<\/strong>, medtem ko v kardio vadbi niso zabele\u017eili takega pove\u010danja. Skratka, to pomeni, da kurjenje kalorij <strong>ni omejeno na vadbo<\/strong>. Lahko jih kurite <strong>ve\u010d ur ali dni po treningu<\/strong>.<\/span>&nbsp; <span style=\"color: #ff6600;\">[7] [8] [9]<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg\" alt=\"Vadba za mo\u010d pove\u010da dolgotrajno kurjenje kalorij\" class=\"wp-image-222096\" width=\"843\" height=\"563\" title=\"Vadba za mo\u010d pove\u010da dolgotrajno kurjenje kalorij\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Poudari obliko telesa<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Druga prednost treninga mo\u010di nad kardio treningom je, da vam pomaga ne samo izgubiti kilograme, ampak tudi <strong>okrepiti telo<\/strong>. Kardio ne <strong>odstranjuje samo ma\u0161\u010dobe iz telesa, ampak tudi mi\u0161ice<\/strong>. S treningom mo\u010di pa jih, prav nasprotno, <strong>krepite<\/strong> in telo lepo oblikujete. Poleg tega se s treningom mo\u010di lahko osredoto\u010dite na dolo\u010dena podro\u010dja, ki jih \u017eelite vaditi in okrepiti. Tega ve\u010dina kardio vadb ne omogo\u010da. Med treningom mo\u010di lahko naletite tudi na dejstvo, da se bo <strong>kazalec na tehtnici <\/strong>dvignil. Vendar naj vas ne skrbi. Mi\u0161ice <strong>tehtajo ve\u010d kot ma\u0161\u010dobe<\/strong>, vendar to ne pomeni, da ne dobivate \u017eelenih rezultatov. Najbolj\u0161i kritik bodo lastne o\u010di in ogledalo, kjer lahko z za\u010dudenjem opazujete svoj <strong>napredek in svojo postavo<\/strong>.<\/span><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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg\" alt=\"Vaje za mo\u010d oblikujejo telo\" class=\"wp-image-222110\" width=\"843\" height=\"563\" title=\"Vaje za mo\u010d oblikujejo telo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Najbolje je kombinirati trening mo\u010di in kardio<\/h3>\n\n\n\n<p>Na splo\u0161no, \u010de hrepenite po huj\u0161anju in kondiciji, je najbolje <strong>kombinirati kardio trening s treningom mo\u010di<\/strong>. Dosegli boste <strong>takoj\u0161nje kurjenje kalorij&nbsp; in kurjenje po treningu, hkrati pa boste okrepili tudi mi\u0161i\u010dno maso. <\/strong><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena raziskava je odrasle s prekomerno telesno te\u017eo razdelila v dve skupini. Ena skupina je <strong>delala samo kardio<\/strong>, druga kombinirani kardio in trening mo\u010di. V obeh skupinah so po osmih mesecih opazili skoraj <strong>enako izgubo te\u017ee<\/strong>. Vendar je skupina, ki je kombinirala kardio in trening mo\u010di, <strong>pridobila ve\u010dji odstotek mi\u0161i\u010dne mase.<\/strong>&nbsp;<span style=\"color: #ff6600;\"> [4] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Na splo\u0161no je skupina, ki je opravljala kardio + trening mo\u010di, bele\u017eila najbolj\u0161e spremembe na telesu. Izgubili so te\u017eo, ma\u0161\u010dobo in hkrati pridobili mi\u0161i\u010dno maso. To ka\u017ee, da je lahko kombiniran <strong>na\u010drt kardio treninga in treninga mo\u010di<\/strong> najbolj\u0161e sredstvo za huj\u0161anje in krepitev telesa.<\/span><\/span> <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<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg\" alt=\"Za huj\u0161anje je najbolje kombinirati vaje za mo\u010d in kardio trening\" class=\"wp-image-222124\" width=\"843\" height=\"562\" title=\"Za huj\u0161anje je najbolje kombinirati vaje za mo\u010d in kardio trening\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__.jpg 1800w\" 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=\"Nekaj_nasvetov_kako_najbolje_izkoristiti_trening_za_hujsanje\"><\/span>Nekaj nasvetov, kako najbolje izkoristiti trening za huj\u0161anje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja <strong>ve\u010d nasvetov<\/strong>, ki jih lahko vklju\u010dite v svojo vadbo, da pove\u010date svojo pripravljenost in \u010dim bolj <strong>pospe\u0161ite huj\u0161anje<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span> Poskusite:<\/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\"><li>da se med vajami hitro premikate od ene do druge<\/li><li>pove\u010date \u0161tevilo ponovitev<\/li><li>te\u017eje ute\u017ei &#8211; seveda, kolikor va\u0161e telo dopu\u0161\u010da, cilj ni, da se po\u0161kodujete<\/li><li>da med vajami za mo\u010d dodamo pet minutno kardiovaskularno vadbo<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te metode delujejo ravno zato, ker <strong>povi\u0161ajo sr\u010dni utrip<\/strong>, kar pomeni ve\u010djo porabo energije. Rezultat je <strong>hitrej\u0161e kurjenje kalorij<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">\u010ce se boste na poti do huj\u0161anja odlo\u010dili, da v svoj na\u010drt dodate <strong>katerokoli telesno aktivnost<\/strong>, si boste delo zagotovo olaj\u0161ali. <strong>Kalori\u010dni primanjkljaj zaradi telesne aktivnosti <\/strong>je tisto, kar bo va\u0161e telo ohranjalo zdravo in krepko. \u010ce pa \u017eelite ne samo izgubiti ma\u0161\u010dobo, ampak tudi okrepiti mi\u0161ice, ne pozabite na trening mo\u010di. Kot smo povedali v \u010dlanku, <strong>vadba resni\u010dno spodbuja huj\u0161anje<\/strong> in pomaga ohranjati fit postavo. \u010ce vam je bil \u010dlanek v\u0161e\u010d, vam bomo hvale\u017eni, \u010de ga <strong>delite<\/strong> dalje.<\/span><\/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-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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat 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>Pou\u010dite se o tem, kako vadba spodbuja huj\u0161anje, kaj je kalori\u010dni primanjkljaj in ali je kardio trening edina prava izbira na poti do vitkej\u0161e postave.<\/p>\n","protected":false},"author":25,"featured_media":80202,"comment_status":"open","ping_status":"closed","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":[121],"tags":[6375,6699,7263,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234309","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-shujsati","8":"tag-hujsanje","9":"tag-kardio-sl","10":"tag-trening-za-moc","11":"tag-vadba-sl","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>Kako telovadba pospe\u0161uje huj\u0161anje? 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