{"id":238640,"date":"2020-04-27T12:41:00","date_gmt":"2020-04-27T10:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238640"},"modified":"2023-08-04T10:12:52","modified_gmt":"2023-08-04T08:12:52","slug":"da-li-jutarnji-trening-sagorijeva-vise-masti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/da-li-jutarnji-trening-sagorijeva-vise-masti\/","title":{"rendered":"Da li jutarnji trening sagorijeva vi\u0161e masti?"},"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\/da-li-jutarnji-trening-sagorijeva-vise-masti\/#Jutarnji_trening_%E2%80%93_prije_ili_poslije_dorucka\" title=\"Jutarnji trening &#8211; prije ili poslije doru\u010dka?\">Jutarnji trening &#8211; prije ili poslije doru\u010dka?<\/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\/da-li-jutarnji-trening-sagorijeva-vise-masti\/#Mozete_li_sagorjeti_vise_masti_ujutro_nego_navecer\" title=\"Mo\u017eete li sagorjeti vi\u0161e masti ujutro nego nave\u010der?\">Mo\u017eete li sagorjeti vi\u0161e masti ujutro nego nave\u010der?<\/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\/da-li-jutarnji-trening-sagorijeva-vise-masti\/#Koji_kardio_je_najbolji_za_mrsavljenje\" title=\"Koji kardio je najbolji za mr\u0161avljenje?\">Koji kardio je najbolji za mr\u0161avljenje?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Koji dio dana posve\u0107ujete kardio treningu? Preferirate li jutro <strong>prije posla<\/strong> ili radije vje\u017ebate <strong>popodne<\/strong> ili <strong>nave\u010der<\/strong>? Jutarnji trening ima nekoliko prednosti koje se ne mogu pore\u0107i, ali nas zanima njegova va\u017enost u sagorijevanju masti. Pro\u010ditajte \u010dlanak kako biste vidjeli je li se stvarno <strong>isplati buditi ranije i vje\u017ebati<\/strong> u jutarnjim satima.<\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_kardio_tr_ning.jpeg\" alt=\"Jutarnji trening - prije ili poslije doru\u010dka?\" title=\"Jutarnji trening - prije ili poslije doru\u010dka?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jutarnji_trening_%E2%80%93_prije_ili_poslije_dorucka\"><\/span>Jutarnji trening &#8211; prije ili poslije doru\u010dka?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Trening na prazan \u017eeludac <\/strong>ima svoje <strong>prista\u0161e i protivnike<\/strong>, \u0161to je razumljivo, jer mnogima od nas mo\u017eda nije ugodno <strong>trenirati odmah nakon bu\u0111enja. Nekoliko istra\u017eivanja<\/strong> se bavilo temom jutarnjeg treninga, tako da je najbolje upoznati se s <strong>mi\u0161ljenjem stru\u010dnjaka o cijeloj problematici.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1999. godine<\/strong> objavljena je knjiga <strong>Body for LIFE<\/strong>, u kojoj je autor <strong>Bill Phillips popularizirao<\/strong> kardio<strong> trening na prazan \u017eeludac.<\/strong> Na temelju ove knjige, tijelo <strong>najbolje mo\u017ee sagorjeti kalorije vje\u017ebanjem na prazan \u017eeludac<\/strong>. Prema autoru, tijelo <strong>bez opskrbe energijom<\/strong> u obliku <strong>ugljikohidrata<\/strong>, zapo\u010dinje sa <strong>sagorijevanjem masti<\/strong>. Knjiga je postala popularna, a kardio trening na prazan \u017eeludac je popularan i dan danas. Me\u0111utim, ostaje pitanje<strong> utje\u010de li na sve<\/strong> i je li sigurno umoriti tijelo prije nego \u0161to primi energiju.&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Tema jutarnjih trening <strong>dijeli ljude<\/strong> u dvije skupine &#8211; <strong>prije i nakon jela<\/strong>. Pristalice <strong>treninga na prazan \u017eeludac<\/strong> tvrde da se<strong> sagori vi\u0161e masti.<\/strong> Ljubitelji <strong>treninga nakon doru\u010dka<\/strong> tvrde da vje\u017ebanje nakon jela mo\u017ee <strong>pokrenuti \u0161e\u0107er u krvi<\/strong>, \u0161to \u0107e pobolj\u0161ati intenzitet vje\u017ebanja. Njihovi drugi argumenti se odnose na<strong> za\u0161titu od umora i slabosti.<\/strong> Dakle, koja strana je u pravu?&nbsp;<\/span><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Ako \u0107ete vje\u017ebati nakon doru\u010dka, va\u0161e tijelo mora prona\u0107i energiju za to. Probudili ste se, obukli se i oti\u0161li ravno u teretanu, mo\u017eda ste prije popili kavu. <strong>Va\u0161e tijelo<\/strong> je stoga <strong>prisiljeno<\/strong> koristiti <strong>zalihe masti kao izvor energije<\/strong>. To zvu\u010di sasvim logi\u010dno, ali problem je \u0161to kriti\u010dari kardio treninga na prazan \u017eeludac tvrde da tijelo mo\u017ee tada <strong>probaviti proteine<\/strong>. Ova \u010dinjenica ne uveseljava bodybildere i aktivne ljude koji poku\u0161avaju <strong>dobiti i odr\u017eavati mi\u0161i\u0107nu masu<\/strong> kroz trening. No\u0107u tijelo <strong>razgra\u0111uje aminokiseline u glukozu<\/strong>, jutarnji kardio aktivira <strong>vi\u0161e masti kao gorivo<\/strong> i potencijalno <strong>aminokiseline<\/strong>. Ako vam je rast i odr\u017eavanje mi\u0161i\u0107ne mase bitno, ovaj proces nije ba\u0161 hvale vrijedan. Me\u0111utim, mo\u017eete ga izbje\u0107i na na\u010din da unesete proteine nakon jutarnjeg tr\u010danja. <strong>Unosite brzo probavljiv protein<\/strong>, poput<span style=\"color: #ff6600;\"><strong><a style=\"color: #ff6600;\" title=\"Just Whey - GymBeam\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"> whey<\/a><\/strong><\/span>-a uz <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Protein Kazein Micellar 1000 g - GymBeam\" href=\"https:\/\/gymbeam.hr\/protein-kazein-micellar-1000-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>kazein<\/strong><\/a><\/span>, koji je lako probavljiv.<\/span> <span style=\"color: #ff6600;\">[2] [7]<\/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\">\u0160to ka\u017eu rezultati istra\u017eivanja?<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><strong>Istra\u017eivanje iz 2010. godine<\/strong> je usporedilo trening prije- i poslije- jela. Glavni cilj bio je pouzdano <strong>izmjeriti utjecaj treninga<\/strong> na <strong>sagorijevanje masti<\/strong> i <strong>ukupno dobivanje na te\u017eini<\/strong> kod<strong> sudionika koji vje\u017ebaju prije- jela<\/strong>. Sudionici su bili mladi mu\u0161karci, \u010diji je zadatak bio<strong> pove\u0107ati unos kalorija za 20%, a u isto vrijeme masti za 50%<\/strong>. Nakon toga, sudionike su podijelili u<strong> tri skupine<\/strong>, jedna skupina volontera je trenirala <strong>ujutro prije doru\u010dka<\/strong>, druga skupina <strong>nakon doru\u010dka<\/strong>, a zadatak tre\u0107e skupine <strong>nije bilo vje\u017ebanje. Pasivna grupa<\/strong>, naravno,<strong> dobila je na te\u017eini<\/strong>, a vjerojatno je imala i <strong>inzulinsku rezistenciju<\/strong>. <strong>Skupina koja je trenirala nakon doru\u010dka<\/strong> je dobila oko <strong>upola manje na te\u017eini,<\/strong> nego sudionici u sjedila\u010dkoj skupini, oni su isto imali <strong>problem s inzulinom. Grupa koja je trenirala prije doru\u010dka nije dobila gotovo ni\u0161ta na te\u017eini<\/strong>, odr\u017eavala je zdravu razinu inzulina i osim toga,<strong> sagorijevala je vi\u0161e masti tijekom dana.<\/strong><\/span>&nbsp;<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\">Istra\u017eivanje je prvi put otkrilo <strong>prednosti treninga prije doru\u010dka<\/strong> u olak\u0161avaju\u0107oj<strong> adaptaciji mi\u0161i\u0107a<\/strong>, u pobolj\u0161anju <strong>tolerancije na glukozu<\/strong> u tijelu i<strong> osjetljivost na inzulin<\/strong> na visoko-kalori\u010dnoj dijeti bogatoj masno\u0107ama.<\/span>&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><span class=\"tlid-translation translation\" lang=\"en\">Sli\u010dno istra\u017eivanje je provedeno <strong>2013. godine<\/strong>, gdje je uloga mu\u0161kih sudionika bila da ujutro tr\u010de. Trka\u010di su bili podijeljeni u dvije skupine, radi usporedbe. Prva skupina je tr\u010dala na <strong>prazan \u017eeludac<\/strong>, a druga <strong>nakon doru\u010dka<\/strong>. Prema rezultatima, trka\u010di koji su tr\u010dali <strong>prije doru\u010dka<\/strong> su prosje\u010dno <strong>sagorjeli 20% vi\u0161e masti<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>.<\/strong><\/span> <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Bolji rezultati u sagorijevanju masti na prazan \u017eeludac <\/span><\/strong><span class=\"tlid-translation translation\" lang=\"en\">su prikazani i u rezultatima <strong>istra\u017eivanja iz 2017. godine. Ni\u017ea razina \u0161e\u0107era<\/strong> mo\u017ee se pripisati boljem sagorijevanju masti kod trka\u010da koji su tr\u010dali na prazan \u017eeludac. S druge strane, ustanovljeno je da ako mu\u0161karci <strong>prvo konzumiraju doru\u010dak<\/strong>, onda <strong>sagorijevaju vi\u0161e kalorija tijekom treninga<\/strong>.<\/span>&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><span class=\"tlid-translation translation\" lang=\"en\">Drugo istra\u017eivanje je prou\u010davalo utjecaj <strong>aerobnog treninga<\/strong> prije i poslije doru\u010dka,&nbsp;<strong>na 20 mladih \u017eena<\/strong>. Njihov zadatak je bio da <strong>tr\u010de ili hodaju 3 puta tjedno tijekom 4 tjedna<\/strong>. O\u010digledno je da su sudionice bile podijeljene u dvije skupine, prije- i poslije- doru\u010dka. Me\u0111utim, rezultati nisu pokazali nikakav zna\u010dajan gubitak kod treniranja na prazan \u017eeludac. Istra\u017eivanje govori da je <strong>aerobna vje\u017eba<\/strong> povezana s&nbsp;<\/span><span class=\"correction\"><strong>hipokalori\u010dnom<\/strong>&nbsp;<\/span><span class=\"tlid-translation translation\" lang=\"en\"><strong>prehranom uzrokovala promijene<\/strong> u sastavu tijela kod <strong>obje skupine. <\/strong><\/span><span style=\"color: #ff6600;\">[2] [5]<\/span><\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_nala_no.png\" alt=\"\u0160to ka\u017eu rezultati istra\u017eivanja?\" title=\"\u0160to ka\u017eu rezultati istra\u017eivanja?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><\/p>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Dakle, \u0161to je zaklju\u010dak? Kardio trening na prazan \u017eeludac mo\u017ee biti koristan za <strong>odre\u0111ene ljude<\/strong>, za <strong>rje\u0161avanje vi\u0161ka masti s problemati\u010dnih podru\u010dja<\/strong>. To mo\u017ee biti korisno za <strong>\u017eene<\/strong> s <strong>udjelom masti u tijelu<\/strong> od oko <strong>13-14%<\/strong> i za <strong>mu\u0161karcem<\/strong> s udjelom masti u jednoznamenkastim vrijednostima, na primjer <strong>5-6%<\/strong>. Iako ne postoje potvrde istra\u017eivanja na ovu teoriju, ako imate ni\u017ei sadr\u017eaj masti na&nbsp;<strong>\u201eprkosnim podru\u010djima\u201c<\/strong>, treniranje na prazan \u017eeludac vam mo\u017ee <strong>pomo\u0107i<\/strong> da te masne stanice <strong>postanu gorivo.<\/strong><\/span>&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><span class=\"tlid-translation translation\" lang=\"en\">Vrlo <strong>malo je istra\u017eivanja<\/strong> o vjerodostojnoj tvrdnji da<strong> vje\u017ebanje na prazan \u017eeludac zna\u010dajno pobolj\u0161ava sagorijevanje masti<\/strong>. Na <strong>znanstvenicima<\/strong> je da dodatno istra\u017ee ovu ideju i <strong>implementiraju<\/strong> je na mnogo <strong>ve\u0107em broju podru\u010dja i grupa sudionika<\/strong>. Trening prije doru\u010dka mo\u017ee imati pozitivan efekt na va\u0161e tijelo, ali <strong>omjer&nbsp;unosa i potro\u0161nje<\/strong>&nbsp;kalorija ostaje<strong> veoma<\/strong>&nbsp;<strong>va\u017ean faktor<\/strong> u sagorijevanju masti.<\/span>&nbsp;<span style=\"color: #ff6600;\">[1] [2]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/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=\"28792,8350,44254,28324,5075,28936,44248,46912\" ><\/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=\"Mozete_li_sagorjeti_vise_masti_ujutro_nego_navecer\"><\/span>Mo\u017eete li sagorjeti vi\u0161e masti ujutro nego nave\u010der?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Ako po\u010dnete \u010ditati \u010dlanke koji se odnose na prigodan dio dana za kardio trening, susresti \u0107ete se s \u010destim usporedbama vje\u017ebi <strong>prije i poslije doru\u010dka<\/strong>. Postoje <strong>istra\u017eivanja<\/strong> koja <strong>potvr\u0111uju prednosti treninga prije- doru\u010dka<\/strong>, ali i <strong>istra\u017eivanja<\/strong> s rezultatima<strong> bez zna\u010dajne razlike<\/strong> izme\u0111u treninga prije i nakon jela.<\/span><\/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=\"\">Treba uvijek voditi ra\u010duna, da tijelo s <strong>praznim \u017eelucem<\/strong> <strong>nije u mogu\u0107nosti<\/strong> izvesti <strong>trening tako intenzivno<\/strong>, kao nakon opskrbljivanja gorivom. Tijelo ujutro prije doru\u010dka <strong>sagorijeva vi\u0161e masti<\/strong> nego ugljikohidrata, ali sagorijeva i <strong>manje kalorija<\/strong>. Prema istra\u017eivanju iz 2012. godine,<strong> aerobni trening ne zahtijeva poseban dio dana<\/strong>. On igra ulogu u kojoj je vje\u017eba fokusirana na <strong>fleksibilnost i snagu<\/strong>. To je zbog <strong>promjene tjelesne temperature<\/strong> tijekom dana, jer kasniji porast temperature \u010dini da mislite da je va\u0161a&nbsp;<strong>vje\u017eba lak\u0161a<\/strong>, posebno kada je rije\u010d o treningu snage.<\/span><\/span>&nbsp;<span style=\"color: #ff6600;\">[8] [9]<\/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\">Mo\u017eda je jedan od<strong> najva\u017enijih faktora u smanjenju masti<\/strong> objavljen u istra\u017eivanju iz 2013. godine. Istra\u017eivanje govori, da je va\u017ean faktor uspje\u0161nog <strong>gubitka te\u017eine misao ili osje\u0107aj, da mo\u017eete trenirati unato\u010d<\/strong> \u017eivotnim <strong>ograni\u010denjima<\/strong><\/span><span class=\"tlid-translation translation\" lang=\"en\">.<\/span> <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/rann_tr_ning_a_spa_ovanie_tuku.png\" alt=\"Mo\u017eete li sagorjeti vi\u0161e masti ujutro nego nave\u010der?\" width=\"843\" height=\"562\" title=\"Mo\u017eete li sagorjeti vi\u0161e masti ujutro nego nave\u010der?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Za\u0161to odabrati jutro za kardio?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong><span class=\"tlid-translation translation\" lang=\"en\">Rutina<\/span><\/strong>&nbsp;&#8211;&nbsp;trening zahtjeva <strong>redovitost<\/strong> i zato je mnogima puno lak\u0161e trenirati ujutro. <strong>Popodne<\/strong> vam se mo\u017ee pojaviti mnogo vi\u0161e <strong>prepreka<\/strong> na putu do treninga, <strong>nego ujutro<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\">Zadovoljstvo tijekom dana<\/span><\/strong>&nbsp;-sjajno je zapo\u010deti dan s osje\u0107ajem da ste uspjeli u\u010dini <strong>ne\u0161to za svoje zdravlje.&nbsp;<\/strong><span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\">Ugljikohidrati od doru\u010dka<\/span><\/strong> &#8211;&nbsp;ako ste se navikli trenirati <strong>nakon doru\u010dka<\/strong>, iskoristiti \u0107ete njegov energetski potencijal. Uobi\u010dajeni jutarnji obrok je uglavnom bogat <strong>vlaknima i ugljikohidratima<\/strong>, na primjer vo\u0107e.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Pobolj\u0161ajte svoju pozornost&nbsp;<\/strong>&#8211; fizi\u010dka aktivnost utje\u010de na ljudsku koncentraciju, stoga jutarnji trening mo\u017ee pobolj\u0161ati va\u0161u pozornost tijekom dana.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>Bolje raspolo\u017eenje tijekom dana <\/strong> &#8211; sigurno znate da se endorfini &#8211; hormoni sre\u0107e &#8211; izlu\u010duju tijekom treninga. Bolje raspolo\u017eenje \u0107e vas pratiti tijekom dana, a i utjecati \u0107e na va\u0161e radno okru\u017eenje.&nbsp;<span style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Pobolj\u0161ajte spavanje<\/span><\/span><\/strong>&nbsp;&#8211;&nbsp;Istra\u017eivanje iz 2014. godine je dokazalo da se <strong>spavanje pobolj\u0161a<\/strong> kod ljudi koji vje\u017ebaju u 7:00 h ujutro. Jutarnji trening je prouzro\u010dio <strong>manje bu\u0111enja<\/strong> tijekom no\u0107i i <strong>vi\u0161e<\/strong> provedenog <strong>vremena<\/strong> <strong>u stanju dubokog sna<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">U\u017eivajte ujutro u prirodi<\/span><\/span><\/strong>&nbsp;&#8211; ako ujutro idete na tr\u010danje, idite u prirodu. Prona\u0111ite obli\u017enju \u0161umu ili park i u\u017eivajte u jutarnjem miru, pjevanju ptica i po\u010detku dana.&nbsp;<span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Pobolj\u0161ajte svoj apetit<\/span><\/span><\/strong>&nbsp;&#8211; vje\u017ebanje tako\u0111er utje\u010de na regulaciju va\u0161eg apetita, smanjuje se <strong>grelin<\/strong>, to jest&nbsp;<strong>hormon gladi<\/strong>.<span style=\"color: #ff6600;\">[11]<\/span><\/li><\/ol>\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=\"\">Da li vas zanimaju druge prednosti jutarnjeg treninga? Pro\u010ditajte o njima u na\u0161em \u010dlanku <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"9 razloga za vje\u017ebanje ujutro\" href=\"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">9 razloga za vje\u017ebanje ujutro<\/a><\/span>.<\/span><\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_hody_rann_ho_tr_ningu.jpg\" alt=\"Za\u0161to odabrati jutro za kardio?\" width=\"843\" height=\"562\" title=\"Za\u0161to odabrati jutro za kardio?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koji_kardio_je_najbolji_za_mrsavljenje\"><\/span>Koji kardio je najbolji za mr\u0161avljenje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Za sagorijevanje masti iz masnih naslaga potrebno je razviti<strong> aerobnu aktivnost<\/strong>, koja koristi masti kao <strong>primarni izvor goriva<\/strong>. Aerobna aktivnost se smatra vje\u017ebom u kojoj srce i plu\u0107a koriste kisik kao izvor goriva u periodu du\u017eem od 15-20 minuta. U aerobnom treningu, kombinacija <strong>kisika, masti i ugljikohidrata<\/strong> kreira <strong>ATP<\/strong> (adenosine triphosphate &#8211; adenozin trifosfat), koji djeluje <strong>kao gorivo za sve stanice.<\/strong><\/span><\/span>&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/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<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/najlep_ie_kardio_na_chudnutie.jpg\" alt=\"Koji kardio je najbolji za mr\u0161avljenje?\" title=\"Koji kardio je najbolji za mr\u0161avljenje?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>1. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Tr\u010danje<\/span><\/span><\/strong> &#8211;&nbsp;je jedan od<strong> najpopularnijih oblika<\/strong> kardio treninga. Sat tr\u010danja mo\u017ee sagorjeti od prilike <strong>600 kalorija<\/strong>. Iako je tr\u010danje aktivnost <strong>visokog intenziteta<\/strong>, ono ne prelazi &#8220;granicu&#8221; aerobne aktivnosti u kojoj se sagorijevaju ugljikohidrati. Izme\u0111u ostalog, tr\u010danje je jedan od <strong>najpovoljnijih sportova<\/strong>, za njega su vam potrebne samo <strong>odgovaraju\u0107e tenisice<\/strong> i \u017eelja za rje\u0161avanjem masti.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. <span class=\"tlid-translation translation\" lang=\"en\">Vija\u010da<\/span><\/strong> &#8211; osim same <span style=\"color: #ff6600;\"><a style=\"color: #ff6600;\" title=\"Vija\u010da GymBeam\" href=\"https:\/\/gymbeam.hr\/uze-za-preskakivanje-crossfit-blue-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vija\u010de<\/a><\/span>, ne treba vam nikakva posebna oprema za ovu kardio aktivnost. S vija\u010dom mo\u017eete sagorjeti do <strong>1000 kalorija u sat vremena<\/strong>. Najbolje ju je koristiti u <strong>kratkim intervalima<\/strong>, kako bi ste izbjegli <strong>ozljede kukova ili nogu<\/strong>. Za najbolje rezultate <strong>koristite zape\u0161\u0107a (ne ruke)<\/strong> za pomicanje vija\u010de i sko\u010dite samo <strong>malo iznad njene putanje.<\/strong> <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Vo\u017enja bicikla<\/strong>&nbsp;&#8211;&nbsp;bilo da se radi o <strong>sobno biciklu<\/strong> ili <strong>klasi\u010dnom<\/strong>, vo\u017enja bicikla je <strong>zabavan i u\u010dinkovit na\u010din<\/strong> za sagorijevanje kalorija. <strong>U sat vremena<\/strong> mo\u017eete sagorjeti do <strong>600 kalorija<\/strong>, ali to ovisi o brzini. Prednost sobnih bicikala je njihova <strong>dostupnost u teretani<\/strong>, jer nisu vrsta sprava na koje uvijek morate \u010dekati. Klasi\u010dna vo\u017enja bicikla na otvorenom ima prednost promjenjivosti &#8211; te\u017einu i intenzitet staze odre\u0111ujete sami. Prednost za bodybildere je ta \u0161to vo\u017enja bicikla mo\u017ee <strong>pobolj\u0161ati odvajanje mi\u0161i\u0107a kvadricepsa.<\/strong><span class=\"tlid-translation translation\" lang=\"en\"><strong>&nbsp;<\/strong><\/span><span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>4. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Penjanje uz stepenice<\/span><\/span><\/strong> &#8211;&nbsp;bilo da koristite <strong>klasi\u010dne stepenice<\/strong> u zgradi ili <strong>steper<\/strong> <strong>u teretani<\/strong>, koji je sli\u010dan stepenicama, ulo\u017eiti \u0107ete vi\u0161e snage nego \u0161to mislite. S ovom aktivno\u0161\u0107u, <strong>umjerenim tempom<\/strong> mo\u017eete sagorjeti <strong>500-600 kalorija<\/strong>. <strong>Nedostatak<\/strong> je <strong>optere\u0107enje zglobova<\/strong>, stoga nije najprikladniji trening za osobe koji imaju problema s koljenima. Ako se odlu\u010dite za stepenice u svojoj zgradi, izaberite vrijeme kada ne\u0107ete praviti buku susjedima sa svojim treningom.&nbsp;<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<p><strong>5. <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Plivanje<\/span><\/span><\/strong> &#8211;&nbsp;iako se ne znojite dok plivate, mo\u017eete sagorjeti oko <strong>600 kalorija u sat vremena<\/strong>. Ova vrsta kardio treninga&nbsp;je odli\u010dna ako volite vodu, \u017eelite <strong>vje\u017ebati sve svoje mi\u0161i\u0107e<\/strong> i tako\u0111er <strong>izbje\u0107i ozljede<\/strong>. To ovisi i o stilu plivanja, jer plivanjem leptir tehnikom mo\u017eete sagorjeti vi\u0161e kalorija nego prsnom tehnikom. U borbi protiv gravitacije mo\u017eete sagorjeti kalorije, vje\u017ebati cijelo tijelo i nakratko se mo\u017eete prona\u0107i u potpuno drugom svijetu<span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">.<\/span><\/span> <span style=\"color: #ff6600;\">[13] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim vrsta kardio treninga, zasigurno \u0107ete prona\u0107i korisne <strong>savjete<\/strong> <strong>kako brzo i u\u010dinkovito smanjiti vi\u0161ak masno\u0107e<\/strong>. Ako vas zanima ova tema, <strong>pro\u010ditajte na\u0161 \u010dlanak<\/strong> <a title=\"17 savjeta kako se rije\u0161iti masnih naslaga brzo i u\u010dinkovito.\" href=\"https:\/\/gymbeam.hr\/blog\/savjeta-kako-se-rijesiti-masnih-naslaga\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">17 savjeta kako se rije\u0161iti masnih naslaga brzo i u\u010dinkovito<\/span>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jutarnji kardio <\/strong>je definitivno odli\u010dan na\u010din kako da <strong>zapo\u010dnete dan<\/strong>, dok radite ne\u0161to za svoje <strong>zdravlje i tijelo<\/strong>. Neka istra\u017eivanja pokazuju <strong>prednosti kardio treninga prije doru\u010dka<\/strong>, no upitno je, je li takav na\u010din koristan za sve nas. Ako preferirate tr\u010danje ili vo\u017enju bicikla nakon jela ili u popodnevnim satima, <strong>ne forsirajte se<\/strong>. Prije svega, potra\u017eite <strong>pravo vrijeme i na\u010din treninga<\/strong> zbog kojeg se <strong>osje\u0107ate dobro<\/strong> i <strong>kojem \u0107ete biti dosljedni<\/strong>. U isto vrijeme, imajte na umu da \u0107e vam <strong>promijenjena prehrana<\/strong> uz vje\u017ebanje pomo\u0107i da u\u010dinkovitije izgubite na te\u017eini. \u010cuvamo vam fige u \u017eeljenom<strong> transformiranju i ostvarenju va\u0161ih fitness ciljeva.<\/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\/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\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jutarnji trening ima nekoliko prednosti, je li on uklju\u010duje mr\u0161avljenje i bolje sagorijevanje masti? Pro\u010ditajte o prednostima i vrstama jutarnjeg kardio treninga.<\/p>\n","protected":false},"author":25,"featured_media":80441,"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":[134],"tags":[6692,6368,7436,6452],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kako-smrsaviti","8":"tag-kardio-hr","9":"tag-mrsavljenje-hr","10":"tag-tjelesna-masnoca-hr","11":"tag-vjezbe-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>Da li jutarnji trening sagorijeva vi\u0161e masti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jutarnji trening ima nekoliko prednosti, je li on uklju\u010duje mr\u0161avljenje i bolje sagorijevanje masti? 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