{"id":245646,"date":"2021-05-06T14:17:16","date_gmt":"2021-05-06T12:17:16","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=245646"},"modified":"2021-05-06T14:19:02","modified_gmt":"2021-05-06T12:19:02","slug":"kako-hitro-shujsati-s-hojo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/","title":{"rendered":"Kako hitro shuj\u0161ati s hojo?"},"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-hitro-shujsati-s-hojo\/#7_razlogov_zakaj_bi_morali_vec_hoditi\" title=\"7 razlogov, zakaj bi morali ve\u010d hoditi\">7 razlogov, zakaj bi morali ve\u010d hoditi<\/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-hitro-shujsati-s-hojo\/#Koliko_kalorij_lahko_porabite_z_enourno_hojo\" title=\"Koliko kalorij lahko porabite z enourno hojo?\">Koliko kalorij lahko porabite z enourno hojo?<\/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-hitro-shujsati-s-hojo\/#6_nasvetov_kako_lahko_med_hojo_pokurite_cim_vec_kalorij\" title=\"6 nasvetov, kako lahko med hojo pokurite \u010dim ve\u010d kalorij\">6 nasvetov, kako lahko med hojo pokurite \u010dim ve\u010d kalorij<\/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-hitro-shujsati-s-hojo\/#Kako_s_hojo_izgubiti_kilogram_mascobe\" title=\"Kako s hojo izgubiti kilogram ma\u0161\u010dobe?\">Kako s hojo izgubiti kilogram ma\u0161\u010dobe?<\/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-hitro-shujsati-s-hojo\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u010ceprav je hoja za nas morda najbolj naravno gibanje, se \u0161e vedno najdejo ljudje, ki \u010dez dan premalo hodijo. Z avtom ali avtobusom se peljete v slu\u017ebo in nazaj, ves dan sedite v pisarni, zve\u010der pa raje iztegnete noge na mizo, medtem ko gledate svojo najljub\u0161o oddajo, kot da bi se sprehodili. Za tiste, ki delajo od doma, je lahko \u0161e bolj zahtevno in vsi njihovi koraki so sestavljeni iz &#8220;potovanja&#8221; med posteljo, ra\u010dunalnikom, hladilnikom in strani\u0161\u010dem. \u010ce na roki niste imeli svoje pametne ure, morda ob koncu dneva niti niste opazili, da ste \u010dez dan prehodili le 2000 korakov. V dana\u0161njem \u010dlanku vas bomo s pomo\u010djo prednosti hoje posku\u0161ali spodbuditi, da boste \u010dez dan prehodili ve\u010d, razkrili pa vam bomo tudi, <strong>kako enostavno je shuj\u0161ati s tem, da se ob\u010dasno odpravite na sprehod.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_razlogov_zakaj_bi_morali_vec_hoditi\"><\/span>7 razlogov, zakaj bi morali ve\u010d hoditi<span class=\"ez-toc-section-end\"><\/span><\/h2>\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\">1. Izpolnili boste priporo\u010dila za vadbo<\/h3>\n\n\n\n<p>Kot priporo\u010da SZO (Svetovna zdravstvena organizacija), bi moral vsak \u010dlovek nameniti najmanj <strong>150 minut na teden aktivnostim zmerne intenzivnosti ali 75 minut aktivnostim visoke intenzivnosti<\/strong>. Ti dve vrsti lahko seveda kombiniramo. \u010ce pa se trikrat na teden odpravite na enourni sprehod, je izpolnjeno va\u0161e <strong>minimalno priporo\u010dilo za vadbo.<\/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<h3 class=\"is-style-default wp-block-heading\">2. Izbolj\u0161ali boste svoje zdravje<\/h3>\n\n\n\n<p>Hoja ima seveda tudi \u0161tevilne pozitivne u\u010dinke na na\u0161e zdravje. Spodbuja <strong>pravilno delovanje srca in o\u017eilja, imunskega sistema<\/strong>, vpliva na raven holesterola, krvni tlak in upo\u010dasnjuje razvoj osteoporoze. Glede na rezultate drugih \u0161tudij lahko redna aktivnost celo <strong>zmanj\u0161a tveganje za razvoj \u0161tevilnih vrst raka<\/strong>. <span style=\"color: #ff6600\">[2] [3] [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:\/\/lh5.googleusercontent.com\/JcpmWBCrNM0coqztDiyX-t6OGvQ4UXAsyTDwQd94YxQk6-QdI3IqG_r9mTc64ZJimkW_v0ijk3WAHL3T4mVpSbAo4P73NrJfBfzLDuSzHspXrbl3Dj5ewPHksPfxcxiO3lrZBFd7\" alt=\"Kako shuj\u0161ati s hojo\" title=\"Kako shuj\u0161ati s hojo\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">3. La\u017eje boste shuj\u0161ali<\/h3>\n\n\n\n<p>Vsaka odve\u010dna kalorija, ki jo pokurite \u010dez dan, \u0161teje. Hoja je lahko odli\u010den na\u010din za bolj <strong>naravno gibanje \u010dez dan, ne da bi se po\u010dutili iz\u010drpani<\/strong>. \u010ce vsak dan izstopite iz avtobusa nekaj postaj prej in se 30 minut sprehajate, boste s\u010dasoma pridobili energijo, telesna te\u017ea pa bo za\u010dela padati. Kako shuj\u0161ati samo s hojo, je podrobneje obravnavano v \u010dlanku.<\/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\">4. Zbistrili boste svoje misli<\/h3>\n\n\n\n<p>Se po celem dnevu po\u010dutite du\u0161evno utrujeni? Poskusite pustiti vso tehnologijo, ki vas iz\u010drpava, doma, in <strong>se odpravite na sprehod v \u010dudovito naravo<\/strong>. Pre\u017eivljanje \u010dasa na sve\u017eem zraku in poslu\u0161anje zvokov narave je odli\u010den na\u010din za utrditev va\u0161ega du\u0161evnega zdravja. Glede na rezultate \u0161tudije, namenjene mladim s sede\u010dim na\u010dinom \u017eivljenja, je pri\u0161lo do <strong>izbolj\u0161anja <\/strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"spanca, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spanca<\/strong>,<\/a> ko so za\u010deli vsak dan hoditi eno uro. Znanstveno je bilo celo potrjeno, da so ljudje, ki \u017eivijo v mestih, oddaljenih 300 metrov od zelenih povr\u0161in v obliki parka in podobno, <strong>sre\u010dnej\u0161i in na splo\u0161no bolj zadovoljni<\/strong>. <span style=\"color: #ff6600\">[4] [9]<\/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\">5. Izbolj\u0161ali boste fizi\u010dno kondicijo<\/h3>\n\n\n\n<p>Telesna aktivnost na splo\u0161no pozitivno vpliva na va\u0161o telesno pripravljenost. \u010ce redno hodite s hitrej\u0161im tempom, boste kmalu ob\u010dutili, da se izbolj\u0161ujete. <strong>Manj boste zadihani, brez te\u017eav boste prehodili dalj\u0161o razdaljo<\/strong> in tudi avtobus, ki ste ga pred kratkim zelo pogre\u0161ali, boste zdaj lahko dohiteli. Prav tako je dobro, da se navadite na hojo po stopnicah, kar vam \u010dez \u010das ne bo povzro\u010dalo te\u017eav in jih boste prehodili brez premora.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Zagotovili si boste odmerek vitamina D<\/h3>\n\n\n\n<p>Vitamin D je v telesu pomemben, na primer za <strong>pravilno delovanje<a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\" imunskega sistema (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> <span style=\"color: #ff6600\">imunskega sistema<\/span><\/a> in mi\u0161ic<\/strong>. Na\u0161e telo ga lahko proizvaja samo zahvaljujo\u010d UV \u017earkom, ki padejo na na\u0161o ko\u017eo, vendar lahko v zimskih in jesenskih mesecih pride do <strong>pomanjkanja<\/strong> tega vitamina. Pomlad je idealen \u010das, da za\u010dnemo po\u010dasi in zanesljivo sla\u010diti sloje obla\u010dil in se izpostaviti ve\u010d son\u010dnim \u017earkom. Da bi v telo dobili dovolj vitamina D, morate ve\u010d \u010dasa pre\u017eiveti na soncu in ne samo v zaprtih prostorih. <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<p>\u010ce menite, da je va\u0161a raven <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" aria-label=\"vitamina D (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamina D<\/a><\/span> nezadostna, lahko njegove zaloge dopolnite s prehranskimi dopolnili.<\/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\">7. U\u010dinkovit izkoristek va\u0161ega \u010dasa<\/h3>\n\n\n\n<p>\u010ce vas v prej\u0161njih to\u010dkah nismo prepri\u010dali o prednostih hoje in \u0161e vedno vztrajate, da ne \u017eelite izgubljati \u010dasa za to aktivnost, kaj pa, \u010de bi jo <strong>povezali z va\u0161o najljub\u0161o aktivnostjo?<\/strong> Kombinirate jo lahko na primer s <strong>poslu\u0161anjem glasbe, <a href=\"https:\/\/gymbeam.si\/blog\/najboljsih-17-fitnes-podcastov-o-vadbi-in-zdravi-prehrani\/\" target=\"_blank\" aria-label=\"podcastov, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcastov,<\/a> telefonskimi klici ali poslovnimi sestanki<\/strong>. Namesto da bi sedeli s prijatelji na kavi ali s partnerjem na kav\u010du, se odpravite na sprehod po svoji soseski. Raziskovali boste nove kraje, pre\u017eiveli \u010das s svojimi najdra\u017ejimi in naredili nekaj pozitivnega za svoje zdravje.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg\" alt=\"Redni sprehodi bodo izbolj\u0161ali va\u0161o kondicijo in zdravje\" class=\"wp-image-239480\" width=\"843\" height=\"563\" title=\"Redni sprehodi bodo izbolj\u0161ali va\u0161o kondicijo in zdravje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/4F15F179-74C5-4386-82AA-E090813FC1EC-2048x1366.jpeg 2048w\" 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\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=\"Koliko_kalorij_lahko_porabite_z_enourno_hojo\"><\/span>Koliko kalorij lahko porabite z enourno hojo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obstaja velika razlika med razli\u010dnimi tipi hoje, zato se bo koli\u010dina porabljenih kalorij v osnovi razlikovala. <strong>Pri tem igrajo vlogo tudi kondicijska pripravljenost, naklon terena, hitrost hoje, telesna te\u017ea, telesna zgradba, starost in \u0161tevilni drugi dejavniki.<\/strong> Za bolj\u0161o predstavo v tabeli navajamo, koliko kalorij pribli\u017eno porabi povpre\u010dna 65 kg \u017eenska in 80 kg mo\u0161ki z razli\u010dnimi tipi hoje. \u010ce \u017eelite izra\u010dunati okvirno porabo, povezano z va\u0161o telesno te\u017eo, lahko v tabeli najdete tudi vrednosti <strong>MET<\/strong> (<strong>metabolni ekvivalent).<\/strong> Ta enota izra\u017ea energijo, ki jo porabite za dolo\u010deno aktivnost v primerjavi z nepremi\u010dnim le\u017eanjem. \u010ce je na primer vrednost MET za aktivnost 4, to pomeni, da \u010dlovek porabi 4-krat ve\u010d kalorij, ko \u010de bi enako dolgo le\u017eal na miru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako izra\u010dunati MET:<\/strong> \u010ce bi 80 kg oseba eno uro le\u017eala (MET 1), bi pokurila 80 kcal. \u010ce bi se ista oseba eno uro ukvarjala s \u0161portom z vrednostjo MET 10, bi pokurila 800 kcal. <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<h3 class=\"is-style-default wp-block-heading\">Koliko kalorij porabimo pri vsakem tipu hoje?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Tip hoje<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>MET<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Koliko kcal bo pokurila 65 kg \u017eenska<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Koliko kcal bo pokuril 80 kg mo\u0161ki<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja doma<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sprehajanje psa<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo do 3 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">130<\/td><td class=\"has-text-align-center\" data-align=\"center\">160<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 4 km\/h po ravni, trdni povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">195<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 4 km\/h po hribu navzdol, po trdni povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">3,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">215<\/td><td class=\"has-text-align-center\" data-align=\"center\">264<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 5,5 km\/h po trdni povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">280<\/td><td class=\"has-text-align-center\" data-align=\"center\">344<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 6,5 km\/h po trdni povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 7 km\/h po trdni povr\u0161ini<\/td><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">455<\/td><td class=\"has-text-align-center\" data-align=\"center\">560<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 4,5 &#8211; 5,5 km\/h po hribu z naklonom 1 &#8211; 5%<\/td><td class=\"has-text-align-center\" data-align=\"center\">5,3<\/td><td class=\"has-text-align-center\" data-align=\"center\">345<\/td><td class=\"has-text-align-center\" data-align=\"center\">424<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s hitrostjo 4,5 &#8211; 5,5 km\/h po hribu z naklonom 6 &#8211; 15%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">520<\/td><td class=\"has-text-align-center\" data-align=\"center\">640<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gorski pohod<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Po\u010dasna hoja po stopnicah<\/td><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">260<\/td><td class=\"has-text-align-center\" data-align=\"center\">320<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hitra hoja po stopnicah<\/td><td class=\"has-text-align-center\" data-align=\"center\">8,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">572<\/td><td class=\"has-text-align-center\" data-align=\"center\">704<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordijska hoja s hitrostjo 5,5 &#8211; 6,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4,8<\/td><td class=\"has-text-align-center\" data-align=\"center\">312<\/td><td class=\"has-text-align-center\" data-align=\"center\">384<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nordijska hoja s hitrostjo 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">9,5<\/td><td class=\"has-text-align-center\" data-align=\"center\">618<\/td><td class=\"has-text-align-center\" data-align=\"center\">760<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vzvratna hoja s hitrostjo 5,5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">390<\/td><td class=\"has-text-align-center\" data-align=\"center\">480<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Hoja s palicami<\/td><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">325<\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_nasvetov_kako_lahko_med_hojo_pokurite_cim_vec_kalorij\"><\/span>6 nasvetov, kako lahko med hojo pokurite \u010dim ve\u010d kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\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:\/\/lh6.googleusercontent.com\/kT9YV-70R6IonsnHDybRgt5FcWVlAHCHOW6busSdJzl1NZHz8UF8h3ecfCrL4oEQTsHHXbP_pNg2ura_XZSxcaB-N9Ytm84lsvOkL8Tt86qcUhU6xEJB6CGBk5lwvgT1k6f7g2Vt\" alt=\"Kako med hojo pokuriti \u010dim ve\u010d kalorij?\" title=\"Kako med hojo pokuriti \u010dim ve\u010d kalorij?\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Uporabite obte\u017eilni jopi\u010d<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-15-kg-gymbeam.html\" target=\"_blank\" aria-label=\"15 kg (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 kg<\/a><\/span> ali <a href=\"https:\/\/gymbeam.si\/obtezilni-jopic-20-kg-gymbeam.html\" target=\"_blank\" aria-label=\"te\u017eja 20 kg razli\u010dica. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">te\u017eja 20 kg razli\u010dica<\/span>.<\/a> \u010ce na\u0161a 65 kg \u017eenska med hojo oble\u010de 15 kg obte\u017eilni jopi\u010d, bo dosegla pribli\u017eno enako porabo kot 80 kg mo\u0161ki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za bolj\u0161o predstavo &#8211;<\/strong> pri hoji s hitrostjo 7 km\/h po trdni povr\u0161ini 65 kg \u017eenska s 15 kg obte\u017eilnim jopi\u010dem porabi 105 kcal ve\u010d, 80 kg mo\u0161ki z 20 kg obte\u017eilnim jopi\u010dem pa 140 kcal ve\u010d kot brez njega.<\/p>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Poskusite uporabiti palice za hojo<\/h3>\n\n\n\n<p>Nordijska hoja ni priljubljena le med starej\u0161imi. Zahvaljujo\u010d palicam boste med hojo prakti\u010dno vklju\u010dili celo telo, kar vam bo pomagalo bolje premagati teren ali ohraniti hitrost. Iskrena ura intenzivne nordijske hoje s pravilno tehniko je lahko <strong>podobna treningu celotnega telesa.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce je tovrstno gibanje za vas novo, bodite prepri\u010dani, da vas bodo naslednji dan morda bolele roke in hrbet &#8211; podobno kot po treningu. Tudi za\u010detnike \u017eelimo opozoriti, da <strong>palice za nordijsko hojo niso enake palicam za treking<\/strong>, zato bodite pozorni na to, kaj kupujete. <span style=\"color: #ff6600\">[8]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Hodite navkreber<\/h3>\n\n\n\n<p>\u010ce redno vklju\u010dujete hojo navkreber, idealno z <strong>ve\u010djo intenzivnostjo<\/strong>, lahko u\u017eivate v ve\u010d pokurjenih kalorijah, poleg tega pa boste hitro za\u010dutili fizi\u010dno izbolj\u0161anje. Zato se izogibajte stereotipom hoje po ravni povr\u0161ini in se odpravite na ustrezen gorski teren. Videli boste, da je ob\u010dutek, ko se povzpnete na velik hrib, nenadomestljiv.<\/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\">4. Pozabite na dvigala in se sprehodite po stopnicah<\/h3>\n\n\n\n<p>Tako kot hribi so tudi stopnice dobra mo\u017enost za intenzivnej\u0161o hojo. In za vas, dame, je to odli\u010den na\u010din, da oblikujete \u010dvrsto zadnjico. Zato se trajno poslovite od dvigal in teko\u010dih stopnic. In pozor, te\u017eke nakupovalne vre\u010dke, ki jih morate nositi do petega nadstropja, niso nobeno opravi\u010dilo. Na to glejte kot na na\u010din, da s tem naredite \u0161e ve\u010d za svoje telo in porabite ve\u010d kalorij.<\/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\">5. Pove\u010dajte svojo hitrost<\/h3>\n\n\n\n<p>Kot lahko vidite v tabeli, je hitrost pomembna. Zato jo poskusite pove\u010dati, tako da vam vsak sprehod predstavlja nov izziv.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ta primer je precej zgovoren:<\/strong> \u010ce se 80 kg mo\u0161ki odpravi na sprehod, kjer v eni uri prehodi 3 kilometre, bo pokuril 160 kcal. \u010ce pa pospe\u0161i tempo in v eni uri prehodi 7 km, bo porabil 560 kcal. In to je kar velika razlika, kajne?<\/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\">6. Hodite po dalj\u0161ih poteh<\/h3>\n\n\n\n<p>\u010ce ste \u0161e vedno v fazi, ko ne morete pove\u010dati intenzivnosti, poskusite vsaj podalj\u0161ati prehojeno razdaljo. Ne skrbite, ni treba takoj dodati ve\u010d kilometrov. \u010ce pa se sprehodite 3-krat na teden in vsaki\u010d dodate 300 metrov, bo v roku enega meseca va\u0161a prvotna pot <strong>dalj\u0161a za pribli\u017eno 3,5 km<\/strong>. Pri tem vas lahko motivirajo tudi raznorazne aplikacije, s katerimi lahko spremljate svoje prijatelje in ugotovite, kdo je naredil najve\u010d korakov. \u010ce stavite, bo va\u0161a motivacija \u0161e toliko vi\u0161ja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko pa zase ustvarite tudi izziv s koraki in vsak dan odkljukate, ko izpolnite zastavljeni cilj. Pri zadostnem \u0161tevilu lahko pomagajo na primer aktivni vikendi, ko se odpravite na sprehod v bolj oddaljeno okolico.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za bolj\u0161o predstavo:<\/strong> Po uri hoje lahko 80 kg mo\u0161ki porabi pribli\u017eno 480 kcal. S pravih pohodom lahko v sedmih urah brez te\u017eav pokuri <strong>3360 kcal<\/strong>, kar predstavlja energijo, skrito v manj kot pol kilograma ma\u0161\u010dobe. Pohodni\u0161tvo lahko tako znatno poenostavi postopek huj\u0161anja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_s_hojo_izgubiti_kilogram_mascobe\"><\/span>Kako s hojo izgubiti kilogram ma\u0161\u010dobe?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Morda boste za\u010deli razmi\u0161ljati, da dodajanje korakov na dnevni ravni sploh ni tako slaba ideja. Da vas bomo \u0161e dodatno motivirali, poglejmo, <strong>kako nam hoja pomaga pri izgubi kilograma ma\u0161\u010dobe<\/strong>. Za bolj\u0161o predstavo uporabimo povpre\u010dno 65 kg \u017eensko (Ma\u0161a) in 80 kg mo\u0161kega (Martin).<\/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\">1. V svoj urnik vklju\u010dite 3 sprehode na teden<\/h3>\n\n\n\n<p>Ma\u0161a in Martin sta se odlo\u010dila, da v svoj urnik vklju\u010dita dodatne 3 enourne sprehode, ker bi rada izgubila nekaj telesne te\u017ee, po mo\u017enosti brez ve\u010djih omejitev. Gibanje jima ni tuje, zato bosta hodila s <strong>hitrim tempom 6,5 km\/h (MET 5).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko \u010dasa traja, da porabimo kilogram ma\u0161\u010dobe, ki vsebuje pribli\u017eno 7700 kcal?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Z enim sprehodom Ma\u0161a pokuri pribli\u017eno <strong>325 kcal<\/strong>, kar je 975 kcal na teden. Kilogram ma\u0161\u010dobe bi tako pokurila <strong>v manj kot dveh mesecih.<\/strong><\/li><li>Z enim sprehodom Martin pokuri pribli\u017eno <strong>400 kcal<\/strong>, kar je 1200 kcal na teden. Kilogram ma\u0161\u010dobe bi tako pokuril <strong>v enem mesecu in pol.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg\" alt=\"Koliko kalorij pokurite s hojo po stopnicah?\" class=\"wp-image-239502\" title=\"Koliko kalorij pokurite s hojo po stopnicah?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-844x1124.jpg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1153x1536.jpg 1153w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-1538x2048.jpg 1538w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/DSC09716-scaled.jpg 1922w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">2. Vklju\u010dite vsakodnevno 20-minutno hojo po stopnicah<\/h3>\n\n\n\n<p>\u010ce se Ma\u0161a in Martin odlo\u010dita, da jima enourni sprehod ne ustreza, bi lahko vsak dan poskusila vklju\u010diti <strong>20 minut hitre hoje po stopnicah (MET 8,8).<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Koliko \u010dasa traja, da porabimo kilogram ma\u0161\u010dobe, ki vsebuje pribli\u017eno 7700 kcal?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>V 20 minutah hitre hoje po stopnicah bi Ma\u0161a porabila <strong>191 kcal.<\/strong> \u010ce bi to aktivnost opravljala vsak dan 20 minut, bi kilogram ma\u0161\u010dobe pokurila <strong>v manj kot \u0161estih tednih.<\/strong><\/li><li>V 20 minutah hitre hoje po stopnicah bi Martin pokuril<strong> 235 kcal.<\/strong>&nbsp;\u010ce bi to aktivnost opravljal vsak dan 20 minut, bi kilogram ma\u0161\u010dobe pokuril <strong>v manj kot petih tednih.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda se vam zdi, da je mesec ali dva dolgo obdobje, da izgubite kilogram ma\u0161\u010dobe. Upo\u0161tevajte pa, da v tem primeru hoja (bodisi po stopnicah bodisi kot klasi\u010dna hoja) bolj slu\u017ei kot <strong>dodatna aktivnost poleg <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/kaloricni-deficit-kako-shujsati-in-imeti-zivljenje\/\" target=\"_blank\" aria-label=\"kalori\u010dnega primanjkljaja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kalori\u010dnega primanjkljaja<\/a><\/span> in treninga<\/strong>, kar lahko mo\u010dno poenostavi in pospe\u0161i celoten postopek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nih\u010de ne more re\u010di, da si na poti domov iz slu\u017ebe ne more vzeti 20 minut \u010dasa vsak dan za hojo po stopnicah ali da v bli\u017eini ne najde nobenih stopnic. \u010ce \u017eelite izvedeti za ve\u010d na\u010dinov, kako lahko izgubite kilogram ma\u0161\u010dobe, preberite \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izgubiti-kilogram-mascobe-in-koliko-energije-se-dejansko-skriva-v-njej\/\" target=\"_blank\" aria-label=\"Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izgubiti kilogram ma\u0161\u010dobe in koliko energije se dejansko skriva v njej?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d <strong>o izra\u010dunu vnosa kalorij in posameznih makrohranil<\/strong>, ne smete zamuditi \u010dlanka: <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izracunati-vnos-energije-in-makrohranil-za-hujsanje-ali-pridobivanje-misic\/\" target=\"_blank\" aria-label=\"Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hoja je odli\u010den na\u010din, da <strong>v svoj dan naravno vklju\u010dite ve\u010d gibanja<\/strong>, pove\u010date koli\u010dino pokurjenih kalorij in si <strong>olaj\u0161ate huj\u0161anje<\/strong>. \u010ce \u017eelite videti rezultate \u010dim prej, se redno sprehajajte, najbolje nekajkrat na teden, ali pa to upo\u0161tevajte kot dodatno aktivnost poleg obi\u010dajnega treninga mo\u010di in kalori\u010dnega primanjkljaja. Hkrati poskusite <strong>kombinirati razli\u010dne intenzivnosti, terene in hitrost hoje ali pa uporabite obte\u017eilni jopi\u010d<\/strong>, da ta aktivnost za vas ne postane stereotipna in da bo vedno predstavljala nove izzive. In \u010de hoje naveli\u010date, jo poskusite <strong>povezati s svojimi najljub\u0161imi aktivnostmi<\/strong>, na primer pogovorom s prijatelji, poslu\u0161anjem glasbe ali podcastov. Obljubimo vam, da boste brez dvoma na\u0161li svojo pot.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako pa ste vi s hojo?<\/strong> Imate dolo\u010deno \u0161tevilo dnevnih korakov ali imate raje druge aktivnosti? Delite svoje mnenje z nami, in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji. Mogo\u010de bodo ravno oni va\u0161 naslednji spremljevalci na sprehodu.<\/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\"><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><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tOprema za vadbo\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hoja je naravno odli\u010den na\u010din, da se \u010dez dan ve\u010d gibljete in tako pove\u010date porabo kalorij. Ugotovite, kak\u0161ne so njene prednosti in koliko kalorij porabite z vsakim tipom hoje.<\/p>\n","protected":false},"author":100,"featured_media":239546,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":7,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[121],"tags":[6375,6699,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-245646","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-zdrav-zivljenjski-slog","11":"tag-zdravje","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 hitro shuj\u0161ati s hojo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako hitro shuj\u0161ati? Hoja je odli\u010den na\u010din, da pokurite ve\u010d kalorij in se znebite odve\u010dne ma\u0161\u010dobe. Oglejte si, kako hitro lahko redni sprehodi prinesejo rezultate.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/kako-hitro-shujsati-s-hojo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako hitro shuj\u0161ati s hojo? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako hitro shuj\u0161ati? Hoja je odli\u010den na\u010din, da pokurite ve\u010d kalorij in se znebite odve\u010dne ma\u0161\u010dobe. Oglejte si, kako hitro lahko redni sprehodi prinesejo rezultate.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-06T12:17:16+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-05-06T12:19:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Kako hitro shuj\u0161ati s hojo?\",\"datePublished\":\"2021-05-06T12:17:16+00:00\",\"dateModified\":\"2021-05-06T12:19:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\"},\"wordCount\":2206,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png\",\"keywords\":[\"huj\u0161anje\",\"Kardio\",\"zdrav \u017eivljenjski slog\",\"zdravje\"],\"articleSection\":[\"Kako shuj\u0161ati\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\",\"url\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\",\"name\":\"Kako hitro shuj\u0161ati s hojo? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png\",\"datePublished\":\"2021-05-06T12:17:16+00:00\",\"dateModified\":\"2021-05-06T12:19:02+00:00\",\"description\":\"Kako hitro shuj\u0161ati? Hoja je odli\u010den na\u010din, da pokurite ve\u010d kalorij in se znebite odve\u010dne ma\u0161\u010dobe. Oglejte si, kako hitro lahko redni sprehodi prinesejo rezultate.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png\",\"width\":1200,\"height\":628,\"caption\":\"Jak rychle zhubnout pomoc\u00ed ch\u016fze\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Kako hitro shuj\u0161ati s hojo?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Kako hitro shuj\u0161ati s hojo? - GymBeam Blog","description":"Kako hitro shuj\u0161ati? Hoja je odli\u010den na\u010din, da pokurite ve\u010d kalorij in se znebite odve\u010dne ma\u0161\u010dobe. Oglejte si, kako hitro lahko redni sprehodi prinesejo rezultate.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/kako-hitro-shujsati-s-hojo\/","og_type":"article","og_title":"Kako hitro shuj\u0161ati s hojo? - GymBeam Blog","og_description":"Kako hitro shuj\u0161ati? Hoja je odli\u010den na\u010din, da pokurite ve\u010d kalorij in se znebite odve\u010dne ma\u0161\u010dobe. Oglejte si, kako hitro lahko redni sprehodi prinesejo rezultate.","og_url":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/","og_site_name":"GymBeam Blog","article_published_time":"2021-05-06T12:17:16+00:00","article_modified_time":"2021-05-06T12:19:02+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.si\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#article","isPartOf":{"@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Kako hitro shuj\u0161ati s hojo?","datePublished":"2021-05-06T12:17:16+00:00","dateModified":"2021-05-06T12:19:02+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/"},"wordCount":2206,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png","keywords":["huj\u0161anje","Kardio","zdrav \u017eivljenjski slog","zdravje"],"articleSection":["Kako shuj\u0161ati"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/","url":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/","name":"Kako hitro shuj\u0161ati s hojo? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png","datePublished":"2021-05-06T12:17:16+00:00","dateModified":"2021-05-06T12:19:02+00:00","description":"Kako hitro shuj\u0161ati? Hoja je odli\u010den na\u010din, da pokurite ve\u010d kalorij in se znebite odve\u010dne ma\u0161\u010dobe. Oglejte si, kako hitro lahko redni sprehodi prinesejo rezultate.","breadcrumb":{"@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/04\/featured-15.png","width":1200,"height":628,"caption":"Jak rychle zhubnout pomoc\u00ed ch\u016fze"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Kako hitro shuj\u0161ati s hojo?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/245646","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=245646"}],"version-history":[{"count":0,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/245646\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/239546"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=245646"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=245646"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=245646"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=245646"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=245646"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}