{"id":238646,"date":"2020-04-11T13:31:00","date_gmt":"2020-04-11T11:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=238646"},"modified":"2023-09-05T19:57:12","modified_gmt":"2023-09-05T17:57:12","slug":"ali-lahko-z-jutranjo-kardio-vadbo-pokurimo-vec-mascob","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/ali-lahko-z-jutranjo-kardio-vadbo-pokurimo-vec-mascob\/","title":{"rendered":"Ali lahko z jutranjo kardio vadbo pokurimo ve\u010d ma\u0161\u010dob?"},"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\/ali-lahko-z-jutranjo-kardio-vadbo-pokurimo-vec-mascob\/#Jutranji_trening_%E2%80%93_pred_ali_po_zajtrku\" title=\"Jutranji trening &#8211; pred ali po zajtrku?\">Jutranji trening &#8211; pred ali po zajtrku?<\/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\/ali-lahko-z-jutranjo-kardio-vadbo-pokurimo-vec-mascob\/#Ali_lahko_pokurite_vec_mascob_zjutraj_kot_zvecer\" title=\"Ali lahko pokurite ve\u010d ma\u0161\u010dob zjutraj kot zve\u010der?\">Ali lahko pokurite ve\u010d ma\u0161\u010dob zjutraj kot zve\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.si\/blog\/ali-lahko-z-jutranjo-kardio-vadbo-pokurimo-vec-mascob\/#Katera_kardio_vadba_je_najboljsa_za_hujsanje\" title=\"Katera kardio vadba je najbolj\u0161a za huj\u0161anje?\">Katera kardio vadba je najbolj\u0161a za huj\u0161anje?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kateri del dneva namenite kardio treningu? Ali radi telovadite zjutraj <strong>pred delom<\/strong>, <strong>popoldne ali zve\u010der?<\/strong> Jutranja vadba ima \u0161tevilne prednosti, ki jih ni mogo\u010de zanikati, zanimalo pa nas je, kako pomembna je za topljenje ma\u0161\u010dob. Preberite \u010dlanek in se prepri\u010dajte, ali se je res <strong>bolje<\/strong> <strong>zbuditi zgodaj in telovaditi<\/strong> v jutranjih urah.<\/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=\"Jutranji trening - pred ali po zajtrku?\" title=\"Jutranji trening - pred ali po zajtrku?\"\/><\/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=\"Jutranji_trening_%E2%80%93_pred_ali_po_zajtrku\"><\/span>Jutranji trening &#8211; pred ali po zajtrku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Vadba s praznim \u017eelodcem<\/strong> ima svoje <strong>podpornike in nasprotnike<\/strong>, kar je razumljivo, saj marsikomu od nas morda ni prijetno<strong> trenirati takoj po prebujanju.<\/strong> <strong>Ve\u010d \u0161tudij<\/strong> je obravnavalo temo jutranjega treninga, zato je najbolje poznati <strong>stali\u0161\u010de strokovnjakov na celotno problematiko.<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Leta 1999 <\/strong>je iz\u0161la knjiga <strong>Body for LIFE<\/strong>, v kateri je avtor <strong>Bill Phillips populariziral kardio trening na prazen \u017eelodec.<\/strong> Na podlagi te knjige, naj bi telo <strong>najbolje topilo ma\u0161\u010dobo z vadbo na prazen \u017eelodec.<\/strong> Po besedah avtorja, telo <strong>brez oskrbe z energijo<\/strong> v obliki <strong>ogljikovih hidratov<\/strong> za\u010dne s <strong>topljenjem ma\u0161\u010dob.<\/strong> Knjiga je postala priljubljena in kardio trening na prazen \u017eelodec je priljubljen \u0161e danes. Vendar ostaja vpra\u0161anje, ali to <strong>vpliva na vsakega<\/strong> in ali je sploh varno utruditi telo, preden prejme energijo. <span style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tema o jutranjih treningih <strong>ljudi razdeli<\/strong> v dve skupini &#8211;<strong> pred obrokom in po njem.<\/strong> Zagovorniki<strong> treninga na prazen \u017eelodec<\/strong> trdijo, da se na ta na\u010din bolje topijo ma\u0161\u010dobe. Ljubitelji treninga <strong>po zajtrku<\/strong> pa trdijo, da lahko vadba po obroku <strong>spro\u017ei krvni sladkor<\/strong>, kar bo izbolj\u0161alo <strong>intenzivnost vadbe.<\/strong> Njihovi drugi argumenti so<strong> za\u0161\u010dita pred utrujenostjo in \u0161ibkostjo.<\/strong> Torej, katera stran ima prav?<span style=\"color: #ff6600;\"> [1]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u010ce se boste gibali pred zajtrkom, mora imeti telo energijo za to. Zbudili ste se, oblekli in \u0161li naravnost v telovadnico, mogo\u010de ste prej popili kavo. Zato je <strong>va\u0161e telo<\/strong> <strong>prisiljeno<\/strong> uporabljati <strong>zaloge ma\u0161\u010dob kot vir energije.<\/strong> To se sli\u0161i povsem logi\u010dno, a te\u017eava je, da kritiki kardio vadbe na prazen \u017eelodec trdijo, da lahko telo nato <strong>prebavi beljakovine.<\/strong> To dejstvo ne bo ugajalo bodybuilderjem in aktivnim ljudem, ki s treningom <strong>posku\u0161ajo pridobiti in vzdr\u017eevati mi\u0161i\u010dno maso.<\/strong> Pono\u010di telo<strong> razgradi aminokisline v glukozo<\/strong>, jutranji kardio aktivira <strong>ve\u010d ma\u0161\u010dob kot gorivo<\/strong> in potencialno tudi aminokisline. \u010ce vam je pomembna rast in vzdr\u017eevanje mi\u0161i\u010dne mase, ta postopek ni ravno dober. Vendar pa se mu lahko izognete z u\u017eivanjem beljakovin po jutranjem teku. <strong>Jejte hitro prebavljive beljakovine<\/strong>, na primer <a title=\"Sirotkini Whey Proteini - Gymbeam\" href=\"https:\/\/gymbeam.si\/just-whey-protein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>sirotko<\/strong><\/a>, skupaj s po\u010dasi prebavljivim <a title=\"Beljakovina micelarni kazein 1000 g - GymBeam\" href=\"https:\/\/gymbeam.si\/beljakovina-micelarni-kazein-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>kazeinom<\/strong><\/a>. <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\">Kaj ka\u017eejo rezultati raziskav?<\/h3>\n\n\n\n<p><strong>\u0160tudija iz leta 2010<\/strong> je primerjala obrok pred in po treningu. Cilj \u0161tudije je bil zanesljivo<strong> izmeriti vpliv treninga na izgorevanje ma\u0161\u010dob<\/strong> in <strong>skupno pove\u010danje telesne te\u017ee<\/strong> pri <strong>udele\u017eencih treninga pred obrokom.<\/strong> Udele\u017eenci so bili mladeni\u010di, katerih naloga je bila <strong>pove\u010dati vnos kalorij za 20% in hkrati za 50% ve\u010d ma\u0161\u010dob.<\/strong> Kasneje so jih razdelili v <strong>tri skupine,<\/strong> ena skupina prostovoljcev je trenirala <strong>zjutraj pred zajtrkom<\/strong>, druga skupina <strong>po zajtrku<\/strong> in tretja skupina je bila <strong>brez treningov.<\/strong> <strong>Pasivna skupina<\/strong> je seveda <strong>pridobila na te\u017ei<\/strong> in najverjetneje je imela tudi <strong>odpornost na inzulin.<\/strong> <strong>Skupina po zajtrku<\/strong> je pridobila pribli\u017eno <strong>polovico manj<\/strong> te\u017ee kot udele\u017eenci v pasivni skupini, imeli pa so tudi<strong> te\u017eave z inzulinom. Skupina pred zajtrkom ni pridobila skoraj ni\u010d<\/strong>, vzdr\u017eevala je <strong>zdravo raven inzulina<\/strong> in poleg tega \u010dez dan pokurila ve\u010d ma\u0161\u010dob.<span style=\"color: #ff6600;\"> [3]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tudija je prvi\u010d razkrila <strong>prednosti treninga pred zajtrkom<\/strong> pri la\u017eji<strong> prilagoditvi mi\u0161ic<\/strong>, izbolj\u0161anju<strong> tolerance na glukozo<\/strong> v telesu in <strong>ob\u010dutljivosti na inzulin<\/strong> na visoko kalori\u010dni dieti, bogati z ma\u0161\u010dobami. <span style=\"color: #ff6600;\">[4]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podobna raziskava je bila narejena <strong>leta 2013<\/strong>, kjer je bila vloga mo\u0161kih udele\u017eencev, da se zjutraj odpravijo na tek. Teka\u010de so za primerjavo razdelili v dve skupini, prva je tekla <strong>na prazen \u017eelodec<\/strong>, druga pa <strong>po zajtrku<\/strong>. Glede na rezultate so teka\u010di <strong>pred zajtrkom<\/strong> pokurili povpre\u010dno<strong> 20% ve\u010d ma\u0161\u010dobe.<\/strong> <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>Bolj\u0161i rezultati pri izgorevanju ma\u0161\u010dob na prazen \u017eelodec<\/strong> so prikazani tudi v rezultatih <strong>raziskave iz leta 2017<\/strong>. <strong>Ni\u017eji nivo sladkorja<\/strong> lahko pripi\u0161emo bolj\u0161emu izgorevanju ma\u0161\u010dob pri teka\u010dih, ki so tekli na<strong> prazen \u017eelodec.<\/strong> Po drugi strani pa so ugotovili, da \u010de mo\u0161ki najprej <strong>zau\u017eijejo zajtrk, med treningom pokurijo ve\u010d kalorij.<\/strong> <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>Druga \u0161tudija je raziskovala vpliv <strong>aerobnega treninga<\/strong> pred in po zajtrku na <strong>20 mladih \u017eenskah.<\/strong> Njihova naloga je bila <strong>4 tedne teka ali hoje, 3-krat na teden.<\/strong> Udele\u017eenke so bile razdeljene na skupini pred in po zajtrku. Vendar rezultati niso pokazali pomembne izgube pri treningu na prazen \u017eelodec. \u0160tudija ka\u017ee, da je <strong>aerobna vadba<\/strong>, povezana s <strong>hipokalori\u010dno prehrano<\/strong>, v <strong>obeh skupinah povzro\u010dila spremembe<\/strong> telesne sestave. <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=\"Jutranji treninga na te\u0161\u010de\" title=\"Jutranji treninga na te\u0161\u010de\"\/><\/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>Kak\u0161en je torej zaklju\u010dek? Kardio trening na prazen \u017eelodec je lahko koristen za <strong>dolo\u010den tip ljudi<\/strong>, da se znebijo odve\u010dne <strong>ma\u0161\u010dobe s problemati\u010dnih podro\u010dij.<\/strong> Uporaben je za<strong> \u017eenske<\/strong> s pribli\u017eno <strong>13-14 % vsebnostjo telesne ma\u0161\u010dobe<\/strong> in mo\u0161ke z vsebnostjo ma\u0161\u010dob v enomestnih vrednostih, na primer <strong>5-6%.<\/strong> \u010ceprav ni potrditvene \u0161tudije te teorije, \u010de imate malo ma\u0161\u010dobe na <strong>&#8220;kljubovalnih podro\u010djih&#8221;<\/strong>, lahko vadba na prazen \u017eelodec <strong>pomaga pretvoriti<\/strong> ma\u0161\u010dobne celice<strong> v gorivo.<\/strong> <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><strong>Da vadba na prazen \u017eelodec bistveno izbolj\u0161a topljenje ma\u0161\u010dob<\/strong> je zelo <strong>malo<\/strong> zanesljivih<strong> raziskav<\/strong>. Znanstveniki bodo \u0161e naprej <strong>izvajali<\/strong> in raziskovali to idejo na \u0161e <strong>ve\u010djem \u0161tevilu posameznikov in skupin udele\u017eencev.<\/strong> Vadba pred zajtrkom ima lahko pozitiven vpliv na va\u0161e telo, toda <strong>ena\u010dba vnosa in porabe<\/strong> ostaja <strong>pomembnej\u0161i dejavnik<\/strong> pri izgorevanju ma\u0161\u010dob. <span style=\"color: #ff6600;\">[1] [2]&nbsp;<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\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=\"Ali_lahko_pokurite_vec_mascob_zjutraj_kot_zvecer\"><\/span>Ali lahko pokurite ve\u010d ma\u0161\u010dob zjutraj kot zve\u010der?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce za\u010dnete brati \u010dlanke, ki naslavljajo ustrezen del dneva za kardio vadbe, boste naleteli na pogoste primerjave vadb <strong>pred zajtrkom in po njem. <\/strong>Obstajajo \u0161tudije, ki <strong>potrjujejo prednosti treninga pred zajtrkom<\/strong> in tudi <strong>\u0161tudije<\/strong> z rezultati<strong> brez ve\u010djih razlik<\/strong> pri vadbi pred in po obroku.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vedno je treba upo\u0161tevati, da telo s <strong>praznim \u017eelodcem, treninga<\/strong> <strong>ne more<\/strong> izvesti tako<strong> intenzivno<\/strong> kot takrat, ko nekaj zau\u017eijemo. Zjutraj pred zajtrkom <strong>zgori ve\u010d ma\u0161\u010dob<\/strong> kot ogljikovih hidratov, pa tudi <strong>manj kalorij.<\/strong> Glede na \u0161tudijo iz leta 2012,<strong> aerobni trening ne zahteva dolo\u010denega dela dneva.<\/strong> Ima vlogo pri vadbi, ki se osredoto\u010da na <strong>pro\u017enost in mo\u010d.<\/strong> Do tega pride zaradi <strong>spremembe telesne temperature<\/strong> tekom dneva, ker zaradi poznej\u0161ega <strong>zvi\u0161anja temperature<\/strong> mislite, da je vadba la\u017eja, \u0161e posebej ko gre za treninge z mo\u010djo. <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>Morda je eden <strong>najpomembnej\u0161ih dejavnikov za zmanj\u0161anje ma\u0161\u010dob<\/strong> objavljen v \u0161tudiji iz leta 2013. Raziskave ka\u017eejo, da je pomemben dejavnik <strong>uspe\u0161nega huj\u0161anja, misel ali ob\u010dutek, da lahko kljub \u017eivljenjskim omejitvam trenirate<\/strong>. <span style=\"color: #ff6600;\">[9] &nbsp;<\/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=\"Jutranji trening za kurjenje ma\u0161\u010dob\" width=\"843\" height=\"562\" title=\"Jutranji trening za kurjenje ma\u0161\u010dob\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Zakaj izbrati jutro za kardio trening?<\/h3>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Rutina<\/strong> &#8211; trening zahteva <strong>rednost<\/strong> in za mnoge je veliko la\u017eje opraviti trening zjutraj. <strong>Popoldne<\/strong> se na poti do treningov lahko pojavi ve\u010d <strong>ovir<\/strong> <strong>kot zjutraj.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Zadovoljstvo \u010dez dan<\/strong> &#8211; odli\u010dno je za\u010deti dan z ob\u010dutkom, da ste uspeli nekaj<strong> narediti za svoje zdravje.<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/li><li><strong>Ogljikovi hidrati iz zajtrka<\/strong> &#8211; \u010de ste vajeni trenirati <strong>po zajtrku<\/strong>, boste izkoristili njihov <strong>energijski potencial.<\/strong> Obi\u010dajni jutranji obrok je ve\u010dinoma bogat z<strong> vlakninami in ogljikovimi hidrati, <\/strong>kot je na primer sadje.&nbsp; <span style=\"color: #ff6600;\">[8]<\/span><\/li><li><strong>Izbolj\u0161ajte svojo pozornost<\/strong> &#8211; telesna aktivnost vpliva na koncentracijo ljudi, zato lahko jutranji trening tekom dneva izbolj\u0161a va\u0161o pozornost. <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>Bolj\u0161e razpolo\u017eenje \u010dez dan <\/strong>&#8211; zagotovo veste, da se med treningom izlo\u010dajo endorfini &#8211; hormoni sre\u010de. \u010cez dan vas bo spremljalo bolj\u0161e razpolo\u017eenje, vplivalo pa bo tudi na va\u0161e delovno okolje. <span style=\"color: #ff6600;\">[12]<\/span><\/li><li><strong>Izbolj\u0161ajte svoj spanec<\/strong> &#8211; \u0161tudija iz leta 2014 ka\u017ee na <strong>bolj\u0161i spanec<\/strong> pri ljudeh, ki vadijo ob <strong>7:00 zjutraj.<\/strong> Jutranji trening je povzro\u010dil<strong> manj prebujanja<\/strong> pono\u010di in <strong>ve\u010d \u010dasa<\/strong>, pre\u017eivetega v<strong> stanju globokega spanja.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li><li><strong>U\u017eivajte v jutranji naravi <\/strong>&#8211; \u010de se odpravite na jutranji tek, pojdite v naravo. Poi\u0161\u010dite bli\u017enji gozd ali park in u\u017eivajte v jutranjem miru, petju ptic in za\u010detku dneva. <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/li><li><strong>Izbolj\u0161ajte svoj apetit<\/strong> &#8211; vadba vpliva tudi na uravnavanje apetita z zmanj\u0161anjem <strong>grelina<\/strong>, <strong>hormona lakote.<\/strong><span style=\"color: #ff6600;\"> [11]&nbsp;<\/span>\r\n\r\n&nbsp;<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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=\"Prednosti jutranjega treninga\" width=\"843\" height=\"562\" title=\"Prednosti jutranjega treninga\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Katera_kardio_vadba_je_najboljsa_za_hujsanje\"><\/span>Katera kardio vadba je najbolj\u0161a za huj\u0161anje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za topljenje ma\u0161\u010dob iz ma\u0161\u010dobnih oblog je treba razviti <strong>aerobno aktivnost<\/strong>, ki kot <strong>primarni vir goriva<\/strong> uporablja ma\u0161\u010dobe. Aerobna aktivnost velja za vadbo, v kateri srce in plju\u010da uporabljajo kisik kot vir goriva za dalj\u0161e obdobje 15-20 minut. Pri aerobni vadbi kombinacija<strong> kisika, ma\u0161\u010dob in ogljikovih hidratov<\/strong> ustvarja <strong>ATP<\/strong> (adenozin trifosfat), ki deluje kot <strong>gorivo za vse celice.<\/strong> <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=\"Najbolj\u0161e kardio vaje\" title=\"Najbolj\u0161e kardio vaje\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>Tek<\/strong> &#8211; je ena izmed najbolj<strong> priljubljenih oblik<\/strong> kardio vadbe in v eni uri teka lahko pokurite pribli\u017eno <strong>600 kalorij.<\/strong> \u010ceprav je tek aktivnost <strong>ve\u010dje intenzivnosti,<\/strong> ne presega &#8220;meje&#8221; anaerobne aktivnosti, pri kateri izgorevajo ogljikovi hidrati. Med drugim je eden <strong>najcenej\u0161ih \u0161portov<\/strong>, za katerega preprosto potrebujete <strong>primerne \u010devlje<\/strong> in \u017eeljo, da se znebite ma\u0161\u010dobe. <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>Kolebnica<\/strong> &#8211; razen same <a title=\"Kolebnica - GymBeam\" href=\"https:\/\/gymbeam.si\/kolebnica-crossfit-black-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">kolebnice<\/a> za to kardio aktivnost ne potrebujete posebne opreme. S kolebnico lahko pokurite do <strong>1000 kalorij na uro<\/strong>, najbolje pa je, da jo uporabite v <strong>kratkih intervalih, da se izognete po\u0161kodbam bokov ali nog.<\/strong> Za najbolj\u0161e rezultate uporabite zapestji (<strong>ne roki)<\/strong> za premikanje kolebnice in <strong>sko\u010dite le nekoliko nad njo.<\/strong> <span style=\"color: #ff6600;\">[13] [14]<\/span><strong> <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kolesarjenje <\/strong>&#8211; naj bo <strong>stacionarno <\/strong>ali klasi\u010dno, kolesarjenje je<strong> zabaven in u\u010dinkovit na\u010din<\/strong> za kurjenje kalorij. <strong>Na uro<\/strong> lahko <strong>pokurite do 600 kalorij<\/strong>, vendar je odvisno od hitrosti. Prednost stacionarnih koles je njihova <strong>razpolo\u017eljivost v telovadnici<\/strong>, saj niso eden izmed strojev, na katere bi vedno morali \u010dakati. Klasi\u010dno kolesarjenje na prostem je ugodno v spremenljivosti &#8211; zahtevnosti in intenzivnosti steze, ki jo dolo\u010dite sami. Prednost za bodybuilderje je, da lahko kolesarjenje<strong> izbolj\u0161a tudi lo\u010ditev mi\u0161ic kvadricepsa. <\/strong><span style=\"color: #ff6600;\">[13] [15]<\/span><span style=\"color: #ff6600;\">&nbsp; &nbsp;<\/span><\/p>\n\n\n\n<p><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Hoja po stopnicah <\/strong>&#8211; ne glede na to, ali uporabljate <strong>klasi\u010dne stopnice<\/strong> v stavbi ali <strong>stepper,<\/strong> podoben stopnicam v <strong>va\u0161i telovadnici,<\/strong> bo te\u017eje kot si mislite. S to dejavnostjo lahko pokurite <strong>500-600 kalorij z zmerno hitrostjo.<\/strong> <strong>Pomanjkljivost<\/strong> je<strong> obremenitev sklepov<\/strong>, zato ni najbolj primeren trening za ljudi s problemati\u010dnimi koleni. \u010ce se odlo\u010dite za stopnice v stanovanjskem bloku, izberite \u010das, ko svojih sosedov ne boste motili s svojim treningom. <span style=\"color: #ff6600;\">[14] [15]<\/span><span style=\"color: #ff6600;\">&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Plavanje<\/strong> &#8211; \u010deprav se med plavanjem ne znojite, pokurite pribli\u017eno <strong>600 kalorij na uro.<\/strong> Ta vrsta kardio treninga je odli\u010dna, \u010de imate radi vodo, \u017eelite <strong>vklju\u010diti vse mi\u0161ice in se tudi izogniti po\u0161kodbam.<\/strong> Odvisno je tudi od plavalnega sloga, saj s slogom metulja pokuri\u0161 ve\u010d kalorij kot s prsnim slogom. V boju proti gravitaciji kurite kalorije, trenirate celotno telo in se za nekaj \u010dasa znajdete v povsem drugem svetu. <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>Poleg vrst kardio vadb boste zagotovo na\u0161li koristne<strong> nasvete<\/strong>, <strong>kako<\/strong> hitro in u\u010dinkovito <strong>zmanj\u0161ati odve\u010dno ma\u0161\u010dobo.<\/strong> <span style=\"color: #ff6600;\">&nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jutranji kardio<\/strong> je vsekakor odli\u010den na\u010din, da <strong>za\u010dnete dan<\/strong> in nekaj naredite za svoje <strong>zdravje in telo.<\/strong> Nekatere raziskave ka\u017eejo<strong> prednosti kardio treninga pred zajtrkom<\/strong>, vendar je vpra\u0161ljivo, ali je koristen za vse nas. \u010ce raje te\u010dete ali kolesarite po obroku ali popoldne, <strong>se ne naprezajte.<\/strong> Najprej najdite<strong> pravi \u010das in na\u010din vadbe<\/strong>, zaradi katerega se boste po\u010dutili dobro in ga boste izvajali redno. Hkrati imejte v mislih, da vam bo sprememba prehrane poleg telovadbe pomagala u\u010dinkovito shuj\u0161ati. Stiskamo pesti pri <strong>preoblikovanju in doseganju va\u0161ih ciljev.<\/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>Jutranja vadba ima ve\u010d koristi, ali vklju\u010duje huj\u0161anje in bolj\u0161e topljenje ma\u0161\u010dob? Spoznajte prednosti in na\u010dine jutranje kardio vadbe.<\/p>\n","protected":false},"author":25,"featured_media":80449,"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":[6375,6699,7443,6459],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-238646","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-telesna-mascoba","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>Ali lahko z jutranjo kardio vadbo pokurimo ve\u010d ma\u0161\u010dob? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jutranja vadba ima ve\u010d koristi, ali vklju\u010duje huj\u0161anje in bolj\u0161e topljenje ma\u0161\u010dob? 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