{"id":251855,"date":"2019-11-19T08:41:00","date_gmt":"2019-11-19T07:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=251855"},"modified":"2022-09-16T12:37:46","modified_gmt":"2022-09-16T10:37:46","slug":"9-razloga-zasto-vjezbati-ujutro","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/","title":{"rendered":"9 razloga za\u0161to vje\u017ebati ujutro"},"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\/9-razloga-zasto-vjezbati-ujutro\/#Prednosti_jutarnjeg_treninga\" title=\"Prednosti jutarnjeg treninga\">Prednosti jutarnjeg treninga<\/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\/9-razloga-zasto-vjezbati-ujutro\/#1_Povisuje_aktivnost_tokom_cijelog_dana\" title=\"1. Povisuje aktivnost tokom cijelog dana\">1. Povisuje aktivnost tokom cijelog dana<\/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\/9-razloga-zasto-vjezbati-ujutro\/#2_Poboljsava_dobro_raspolozenje\" title=\"2. Pobolj\u0161ava dobro raspolo\u017eenje\">2. Pobolj\u0161ava dobro raspolo\u017eenje<\/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.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/#3_Pridonosi_kvaliteti_sna\" title=\"3. Pridonosi kvaliteti sna\">3. Pridonosi kvaliteti sna<\/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.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/#4_Povisuje_pozornost\" title=\"4. Povisuje pozornost\">4. Povisuje pozornost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/#5_Odrzava_krvni_tlak_i_secer_pod_kontrolom\" title=\"5. Odr\u017eava krvni tlak i \u0161e\u0107er pod kontrolom\">5. Odr\u017eava krvni tlak i \u0161e\u0107er pod kontrolom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/#6_Povisuje_razinu_kortizola_i_testosterona\" title=\"6. Povisuje razinu kortizola i testosterona\">6. Povisuje razinu kortizola i testosterona<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/#7_Nista_vas_nece_ometati\" title=\"7. Ni\u0161ta vas ne\u0107e ometati\">7. Ni\u0161ta vas ne\u0107e ometati<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/#8_Izgradit_cete_samodisciplinu\" title=\"8. Izgradit \u0107ete samodisciplinu\">8. Izgradit \u0107ete samodisciplinu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/9-razloga-zasto-vjezbati-ujutro\/#9_Vise_mjesta_u_teretani\" title=\"9. Vi\u0161e mjesta u teretani\">9. Vi\u0161e mjesta u teretani<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Je li za vas misterij <strong>za\u0161to ljudi vje\u017ebaju u jutarnjim satima?<\/strong>&nbsp;Ne vidite smisao u tome da <strong>ujutro ustanete<\/strong> i zatim odete na<strong> trening?<\/strong> Upravo zato smo za vas pripremili \u010dlanak koji \u0107e mo\u017eda <strong>promijeniti na\u010din na koji gledate na vje\u017ebanje u jutarnjim satima.<\/strong> Jutarnji trening <strong>mo\u017ee pobolj\u0161ati kvalitetu \u017eivota<\/strong> u fizi\u010dkom i psihi\u010dkom smislu. Otkrijte sve razloge<strong> za\u0161to biste trebali po\u010deti vje\u017ebati ujutro<\/strong> u retcima koji slijede.<\/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\" id=\"prednosti-jutarnjeg-treninga\"><span class=\"ez-toc-section\" id=\"Prednosti_jutarnjeg_treninga\"><\/span>Prednosti jutarnjeg treninga<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"1-povisuje-aktivnost-tokom-cijelog-dana\"><span class=\"ez-toc-section\" id=\"1_Povisuje_aktivnost_tokom_cijelog_dana\"><\/span>1. Povisuje aktivnost tokom cijelog dana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi od nas ne mogu niti zamisliti jutro<strong> bez \u0161alice kave<\/strong> te se tek nakon nje osje\u0107aju spremnima za cjelodnevne aktivnosti. Jeste li <strong>umjesto kave<\/strong> isprobali po\u0161teno odtrenirati? Studije su pokazale da \u0107e vam <strong>10 minuta hoda po stepenicama<\/strong> dati jo\u0161 <strong>vi\u0161e energije nego 1 \u0161alica kave.<\/strong> Ovdje ne \u017eelimo re\u0107i kako biste trebali prestati piti kavu, ve\u0107 biste trebali<strong> povezati fizi\u010dku aktivnost s unosom <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeina<\/a><\/strong> jer vam takva kombinacija mo\u017ee dati <strong>jo\u0161 vi\u0161e<\/strong> energije.<strong> <\/strong><span style=\"color: #ff6600;\">[4] [5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Naime,<strong> jutarnji trening<\/strong> je jedan od <strong>najboljih na\u010dina<\/strong> kako <strong>odr\u017eati energiju<\/strong>&nbsp;tokom cijelog dana. Va\u0161e <strong>tijelo i um<\/strong> \u0107e zahvaljuju\u0107i treningu <strong>bolje savladavati svakodnevne zadatke.<\/strong> Tokom vje\u017ebanja su, naime, <strong>plu\u0107a i srce<\/strong> opskrbljeni <strong>kisikom i hranjivim tvarima<\/strong> \u0161to pobolj\u0161ava<strong> otpornost i snagu organizma.<\/strong> Povi\u0161enjem energije zato <strong>reducirate umor<\/strong> i rje\u0161avate se iscrpljenosti.<strong>&nbsp;<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [6]<\/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\/unnamed_3_.jpg\" alt=\" jutarnji trening pove\u0107ava aktivnost tijekom dana\" width=\"843\" height=\"562\" title=\" jutarnji trening pove\u0107ava aktivnost tijekom dana\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"2-poboljsava-dobro-raspolozenje\"><span class=\"ez-toc-section\" id=\"2_Poboljsava_dobro_raspolozenje\"><\/span>2. Pobolj\u0161ava dobro raspolo\u017eenje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Znanstveno je dokazano kako vje\u017ebanje<strong> pobolj\u0161ava raspolo\u017eenje<\/strong> i pridonosi u boju <strong>protiv depresije<\/strong> <strong>i tjeskobe.<\/strong> Iz tijela se poslije treninga otpu\u0161taju <strong>endorfini<\/strong> koji smanjuju <strong>stres i bol.<\/strong> Rije\u010d <strong>&#8220;endorfin&#8221;<\/strong> je sastavljeno od izraza &#8211; <strong>endogeni<\/strong>, \u0161to zna\u010di unutar organizma, i <strong>morfin<\/strong>. Endorfini imaju u na\u0161em tijelu sli\u010dan u\u010dinak kao kategorija droga zvana <strong>opioidi<\/strong>. U medicini se opioidi koriste jer<strong> izazivaju osje\u0107aj euforije i smanjuju bolove.<\/strong>&nbsp;<strong>&nbsp;<\/strong><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>Endorfini <\/strong>se otpu\u0161taju bez obzira na vrijeme treninga. Jutarnje vje\u017ebanje ipak \u010dini to da <strong>na posao sti\u017eete sretniji<\/strong> i imate dobro <strong>raspolo\u017eenje tokom dana.<\/strong> Ukoliko trenirate nave\u010der, a zatim odlazite na spavanje, <strong>u\u010dinke endorfina \u0107ete iskoristiti<\/strong> manje nego poslije jutarnjeg trneinga.&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<h2 class=\"is-style-default wp-block-heading\" id=\"3-pridonosi-kvaliteti-sna\"><span class=\"ez-toc-section\" id=\"3_Pridonosi_kvaliteti_sna\"><\/span>3. Pridonosi kvaliteti sna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prema rezultatima studije iz 2004. godine,<strong> jutarnji trening<\/strong> ima <strong>pozitivan u\u010dinak na san.<\/strong> Sudionici ispitivanja su naveli da<strong> su<\/strong> <strong>bolje spavali<\/strong> za vrijeme tih dana kada <strong>su<\/strong> <strong>vje\u017ebali u 7:00<\/strong>. Njihov duboki san trajao je du\u017ee te je rje\u0111e dolazilo do bu\u0111enja no\u0107u. Osim toga, trebalo im je <strong>manje vremena kako bi utonuli u san.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sa snom je povezan i idu\u0107i benefit koji je povezan s <strong>melatoninom &#8211; hormonom spavanja.<\/strong> Njegova uloga je <strong>dovesti tijelo u opu\u0161tenu fazu<\/strong> kako biste nave\u010der lak\u0161e zaspali. Boravak na jutarnjem svjetlu <strong>povisuje razinu melatonina<\/strong> tokom no\u0107i. To zna\u010di da \u0107e jutarnji trening na svje\u017eem zraku<strong> pridonijeti brzini koja nam je potrebna da nave\u010der utonete u san.<\/strong> Zato probajte zamijeniti traku za tr\u010danje u teretani jutarnjim tr\u010danjem po va\u0161oj ulici.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo <strong>suprotan efekt na san<\/strong> ima trening u ve\u010dernjim i no\u0107nim satima. Va\u0161e tijelo je poslije vje\u017ebanja u &#8220;probu\u0111enom stanju&#8221;, ima ve\u0107u toplinu i um je i dalje stimuliran. Iz ovog razloga se mo\u017ee dogoditi da <strong>ne\u0107ete mo\u0107i zaspati<\/strong> jer va\u0161 um nije dovoljno umoran.&nbsp;<span style=\"color: #ff6600;\">[1]<\/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\/iStock-1090813304_1_.jpg\" alt=\"Pridonosi kvaliteti sna \" width=\"843\" height=\"562\" title=\"Pridonosi kvaliteti sna \"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28554,42895,41284,48604,5075,28324,28936,28683,29080,49306\" ><\/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\" id=\"4-povisuje-pozornost\"><span class=\"ez-toc-section\" id=\"4_Povisuje_pozornost\"><\/span>4. Povisuje pozornost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Va\u017ena prednost jutarnjeg treninga je da poma\u017ee potaknuti va\u0161u <strong>cirkulaciju i pobolj\u0161ava protok krvi u mozak.<\/strong> Ve\u0107<strong> 30 minuta treninga<\/strong> \u010dini da va\u0161 <strong>mozak po\u010dne raditi kvalitetnije<\/strong> i postane otporan na \u0161tetne utjecaje. Zahvaljuju\u0107i jutarnjem vje\u017ebanju pobolj\u0161at \u0107e vam se <strong>pam\u0107enje, sposobnost rje\u0161avanja problema i pozornost.<\/strong> <span style=\"color: #ff6600;\">[1] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To je potvrdilo i istra\u017eivanje koje je testiralo utjecaj <strong>jutarnjeg vje\u017ebanja<\/strong> na pobolj\u0161avanje kognitivnih sposobnosti. U istra\u017eivanju je sudjelovalo <strong>65 mu\u0161karaca i \u017eena<\/strong>. Zada\u0107a sudionika bila je ujutro provesti<strong> 30 minuta na traci za tr\u010danje<\/strong> i <strong>svakih pola sata<\/strong> napraviti<strong> pauzu za \u0161etnju od 3 minute.<\/strong> Kombinacija ovih aktivnosti se pokazala najboljim na\u010dinom kako pobolj\u0161ati <strong>egzekutivne funkcije<\/strong> kao na primjer&nbsp;<span style=\"color: #ff6600;\">[14] [15]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>fleksibilnost<\/li><li>vremensku orijentaciju<\/li><li>razmi\u0161ljanje<\/li><li>planiranje<\/li><li>odlu\u010divanje<\/li><\/ul>\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\/iStock-1084046838.jpg\" alt=\"jutarnji trening povisuje  pozornost \" width=\"843\" height=\"562\" title=\"jutarnji trening povisuje  pozornost \"\/><\/figure><\/div>\n\n\n\n<p>Uglavnom razdoblje izme\u0111u 25 i 45 godina \u017eivota je za vje\u017ebanje klju\u010dno zato \u0161to mozak s godinama gubi svoju vitalnost, a poslije <strong>45. godine \u017eivota<\/strong> se <strong>smanjuju njegove kognitivne sposobnosti.<\/strong> <strong>Pravilan trening<\/strong> pobolj\u0161ava aktivnost kemijskih supstanci u mozgu i <strong>poma\u017ee pretho\u0111enju degeneracije hipokampusa<\/strong> koji se dijeli zbog <strong>obra\u0111ivanja informacija kod u\u010denja, pam\u0107enja <\/strong>i<strong> prostorne navigacije.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"5-odrzava-krvni-tlak-i-secer-pod-kontrolom\"><span class=\"ez-toc-section\" id=\"5_Odrzava_krvni_tlak_i_secer_pod_kontrolom\"><\/span>5. Odr\u017eava krvni tlak i \u0161e\u0107er pod kontrolom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Visoki krvni tlak <\/strong>je vrlo<strong> ra\u0161ireno kardiovaskularno oboljenje. <\/strong>Hipertenzija zahva\u0107a <strong>20 do 50% odrasle populacije<\/strong> u razvijenim zemljama. Samo vrlo<strong> mali postotak<\/strong> ljudi koji trpe od hipertenzije dr\u017ei to oboljenje pod kontrolom. U zemljama<strong> srednje Europe,<\/strong> samo <strong>20 do 25% pacijenata<\/strong> uspijeva lije\u010denjem dr\u017eati svoj krvni tlak pod kontrolom.&nbsp;<span style=\"color: #000000;\"><span style=\"color: #ff6600;\">[5] [9]<\/span><\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p>Studija iz 2014. godine je prou\u010davala<strong> utjecaj vje\u017ebanja na krvni tlak.<\/strong> Sudionici su bili podijeljeni u tri skupine pri \u010demu je svaka skupina vje\u017ebala u razli\u010dito vrijeme &#8211; u 7:00, u 13:00 ili u 19:00. Istra\u017eivanje je dokazalo izrazito<strong> bolje rezultate<\/strong> u skupini koja je trenirala u <strong>7:00.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5]<\/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\/__viber_2019-07-11_12-56-47_1.jpg\" alt=\"Odr\u017eava krvni tlak i \u0161e\u0107er pod kontrolom\" width=\"843\" height=\"602\" title=\"Odr\u017eava krvni tlak i \u0161e\u0107er pod kontrolom\"\/><\/figure><\/div>\n\n\n\n<p>Osim krvnog tlaka, jutarnje vje\u017ebanje je blagotvorno i za odr\u017eavanje <strong>optimalne razine \u0161e\u0107era<\/strong> u krvi. Tokom dana nam se <strong>razina \u0161e\u0107era mijenja,<\/strong> \u0161to je uzrokovano <strong>unosom hrane i \u017eivotnim stilom.<\/strong> Poslije jela, \u0161e\u0107er u krvi opada i pri<strong> nedostatku hrane opada.<\/strong> Imati umjereni udio \u0161e\u0107era u krvi je va\u017eno za svakoga jer visoka i niska razina \u0161e\u0107era <strong>ugro\u017eavaju ljudsko zdravlje.<\/strong> <strong>Trening prijepodne<\/strong> \u0107e vam, ipak, pomo\u0107i dovesti \u0161e\u0107er u krvi na <strong>optimalnu razinu.<\/strong> Studija iz 2015. se usmjerila na usporedbu jutarnjeg i ve\u010dernjeg treninga i na njihov utjecaj na <strong>rizik hipoglikemije kod ljudi sa \u0161e\u0107ernom bolesti tipa 1.<\/strong> Rezultati su pokazali<strong> ni\u017ei rizik <\/strong>pojave&nbsp;niske razine \u0161e\u0107era u krvi upravo <strong>kod jutarnjeg treninga.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[5] [10]<\/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\" id=\"6-povisuje-razinu-kortizola-i-testosterona\"><span class=\"ez-toc-section\" id=\"6_Povisuje_razinu_kortizola_i_testosterona\"><\/span>6. Povisuje razinu kortizola i testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e tijelo<strong> izlu\u010duje hormone<\/strong> u raznim vremenskim intervalima, zato je prikladno prema tome podesiti i svoj trening. <strong>Kortizol, hormon stresa,<\/strong> se po\u010dinje izlu\u010divati u ranim jutarnjim satima i njegova <strong>razina opada nave\u010der.<\/strong> Studija iz 2008. godine smatra da je <strong>jutarnje vje\u017ebanje<\/strong> odli\u010dan na\u010din da se<strong> povisi razina kortizola,<\/strong> \u0161to \u0107e prouzro\u010diti <strong>osje\u0107aj bu\u0111enja<\/strong> ve\u0107 od jutra.<\/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\/Bereczki_1_.jpg\" alt=\"Povisuje razinu kortizola i testosterona \" width=\"843\" height=\"562\" title=\"Povisuje razinu kortizola i testosterona \"\/><\/figure><\/div>\n\n\n\n<p>Osim kortizola, <strong>jutarnji trening utje\u010de<\/strong> i na drugi va\u017ean hormon &#8211; <strong>testosteron.<\/strong> Kod mu\u0161karaca utje\u010de na mnogo \u017eivotnih funkcija, na primjer <strong>dopunjuje energiju i odgovoran je za rast mi\u0161i\u0107a.<\/strong> <strong>Razina testosterona<\/strong> je pritom<strong> u satima do podneva za tre\u0107inu vi\u0161a<\/strong> nego popodne i nave\u010der.&nbsp;<span style=\"color: #ff6600;\">[11] [12]<\/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\" id=\"7-nista-vas-nece-ometati\"><span class=\"ez-toc-section\" id=\"7_Nista_vas_nece_ometati\"><\/span>7. Ni\u0161ta vas ne\u0107e ometati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ruku na srce, koliko puta tokom treninga <strong>uzmete telefon u ruke<\/strong> i chatate sa svojim prijateljima ili kolegama? Jeste li znali da istovremeno izvr\u0161avanje drugih radnji tokom treninga <strong>smanjuje efektivnost<\/strong> vje\u017ebanja i <strong>motivaciju<\/strong> za treniranjem? Ako <strong>ne mo\u017eete<\/strong> ili ne uspijevate <strong>ostaviti uga\u0161eni mobitel<\/strong> u svla\u010dionici, <strong>isprobajte jutarnji trening.<\/strong> Naime, manja je vjerojatnost da \u0107ete u jutarnjim satima dobivati poruke,<strong> e-mailove, SMSove<\/strong> ili <strong>pozive.<\/strong>&nbsp;Ta ni vi nikoga ne zovete u 6:00 ujutro, zar ne?<span style=\"color: #ff6600;\">&nbsp;[5] [16]&nbsp;&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\/iStock-1040975384_1_.jpg\" alt=\"Ni\u0161ta vas ne\u0107e ometati \" width=\"843\" height=\"562\" title=\"Ni\u0161ta vas ne\u0107e ometati \"\/><\/figure><\/div>\n\n\n\n<p>Naru\u0161avaju\u0107i element kod vje\u017ebanja mo\u017ee biti i va\u0161 sparing partner. Zato pazite da vas zajedni\u010dki <strong>razgovori i zabava<\/strong> kod vje\u017ebanja <strong>ne bi dekoncentrirali tokom treninga.<\/strong> Ukoliko je va\u0161 glavni cilj <strong>po\u0161teno vje\u017ebati<\/strong>, ne biste trebali dozvoliti da vas itko i i\u0161ta ometa, a za to je <strong>ba\u0161 idealan jutarnji trening.<\/strong>&nbsp;<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<h2 class=\"is-style-default wp-block-heading\" id=\"8-izgradit-cete-samodisciplinu\"><span class=\"ez-toc-section\" id=\"8_Izgradit_cete_samodisciplinu\"><\/span>8. Izgradit \u0107ete samodisciplinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kako bi se zapo\u010deo dan jutarnjim treningom<strong> potrebno je promijeniti \u017eivotni stil.<\/strong> Osim ranog ustajanja morate <strong>prilagoditi i vrijeme odlaska u krevet<\/strong> jer nedostatak sna i umor mogu zna\u010dajno <strong>umanjiti va\u0161u motivaciju za treniranjem ujutro.<\/strong> To tra\u017ei disciplinu, ustrajnost i vrijeme sve dok se jutarnje vje\u017ebanje ne pretvori u <strong>rutinu<\/strong>. Istra\u017eivanje iz 2010. godine navodi da je za <strong>izgradnju navike<\/strong> na\u0161em organizmu <strong>potrebno 66 dana.&nbsp;<\/strong>Va\u0161 jutarnji trening \u0107e za vas <strong>postati ne\u0161to \u0161to se podrazumijeva<\/strong> otprilike <strong>nakon 2 mjeseca.<\/strong> Savjeti, kako izgraditi samodisciplinu na\u0107i \u0107ete tako\u0111er u na\u0161em \u010dlanku&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.hr\/blog\/ne-vidite-rezultate-prehrane-i-napornog-rada-u-teretani-reci-cemo-vam-kako-uspjeti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">6 koraka ka \u010deli\u010dnoj samodisciplini za dosezanje va\u0161ih fitness ciljeva.<\/a> [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema Ameri\u010dkom odboru za vje\u017ebanje (ACE), ljudi koji vje\u017ebaju ujutro su tokom <strong>treninga dosljedniji i vje\u017ebaju \u010de\u0161\u0107e.<\/strong> Suprotno tome, na ve\u010dernji trening mogu utjecati umor, gubljenje volje, obaveze ili drugi izgovori. Probajte izbje\u0107i te negativne faktore na na\u010din da pomaknete <strong>vje\u017ebanje u jutarnje sate.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2]<\/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\/iStock-1071151600.jpg\" alt=\"Izgradit \u0107ete samodisciplinu \" width=\"843\" height=\"562\" title=\"Izgradit \u0107ete samodisciplinu \"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"9-vise-mjesta-u-teretani\"><span class=\"ez-toc-section\" id=\"9_Vise_mjesta_u_teretani\"><\/span>9. Vi\u0161e mjesta u teretani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno i vi znate za vrijeme kada je u va\u0161oj teretani najvi\u0161e ljudi i vi <strong>morate \u010dekati kako bi se sprave oslobodile.<\/strong> U principu su <strong>predve\u010der i ve\u010der popularniji za trening<\/strong> nego jutro. Uglavnom <strong>tokom vikenda<\/strong> ljudi <strong>prednost daju snu, kupovini i drugim aktivnostima&nbsp;<\/strong>pred jutarnjim treningom. Ukoliko ste <strong>fan praznih fitness centara,<\/strong> preporu\u010damo vam <strong>da ustanete ranije i date \u0161ansu jutarnjem vje\u017ebanju.<\/strong><\/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\/unnamed_1__1.jpg\" alt=\"Vi\u0161e mjesta u teretani\" width=\"843\" height=\"562\" title=\"Vi\u0161e mjesta u teretani\"\/><\/figure><\/div>\n\n\n\n<p>Vjerujemo kako ste poslije \u010ditanja ovog \u010dlanka otkrili <strong>9 razloga za\u0161to se isplati vje\u017ebati ujutro<\/strong> te \u0107ete jutarnji trening isprobati i vi. Napi\u0161ite nam u komentarima odgovara li vam vi\u0161e <strong>trening ujutro ili nave\u010der.<\/strong> Ukoliko vam se \u010dlanak svidio, ne oklijevajte i <strong>podr\u017eite ga dijeljenjem.<\/strong> <strong>&nbsp;<\/strong><strong>&nbsp;<\/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\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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>Jutarnji trening dodaje energiju tijekom dana i pobolj\u0161ava san. Uravnote\u017euje razinu hormona, \u0161e\u0107era i krvnog tlaka. Upoznajte i vi prednosti jutarnjeg vje\u017ebanja.<\/p>\n","protected":false},"author":25,"featured_media":110575,"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":[135],"tags":[7478,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-251855","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-trening-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 razloga za\u0161to vje\u017ebati ujutro - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jutarnji trening dodaje energiju tijekom dana i pobolj\u0161ava san. 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