{"id":260939,"date":"2021-06-01T14:44:59","date_gmt":"2021-06-01T12:44:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=260939"},"modified":"2021-10-25T11:12:00","modified_gmt":"2021-10-25T09:12:00","slug":"9-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/9-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/","title":{"rendered":"9 sjajnih razloga da po\u010dnete vje\u017ebati i kako to u\u010diniti"},"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-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/#Kako_zapoceti_s_vjezbanjem_i_koju_aktivnost_odabrati\" title=\"Kako zapo\u010deti s vje\u017ebanjem i koju aktivnost odabrati?\">Kako zapo\u010deti s vje\u017ebanjem i koju aktivnost odabrati?<\/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-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/#Savjeti_za_odabir_prave_vjezbe\" title=\"Savjeti za odabir prave vje\u017ebe\">Savjeti za odabir prave vje\u017ebe<\/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-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/#Koliko_vremena_biste_trebali_posvetiti_vjezbanju\" title=\"Koliko vremena biste trebali posvetiti vje\u017ebanju?\">Koliko vremena biste trebali posvetiti vje\u017ebanju?<\/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-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/#9_vaznih_blagodati_koje_tjelovjezba_pruza_tijelu\" title=\"9 va\u017enih blagodati koje tjelovje\u017eba pru\u017ea tijelu\">9 va\u017enih blagodati koje tjelovje\u017eba pru\u017ea tijelu<\/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-sjajnih-razloga-da-pocnete-vjezbati-i-kako-to-uciniti\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sigurno ste ve\u0107 \u010duli za <strong>pozitivne rezultate vje\u017ebanja<\/strong> i njegove <strong>blagotvorne u\u010dinke<\/strong> na ljudsko tijelo. <strong>Biti tjelesno aktivan<\/strong> nekoliko puta tjedno <strong>preporu\u010duje<\/strong> prvenstveno <strong>Svjetska zdravstvena organizacija,<\/strong> ali i <strong>lije\u010dnici<\/strong> ili <strong>fitness treneri<\/strong> i zagovornici zdravog na\u010dina \u017eivota. Me\u0111utim, \u010dak i danas mnogi ljudi vode vi\u0161e sjedila\u010dki na\u010din \u017eivota sa satima provedenim za ra\u010dunalom ili pred televizijskim ekranom i sli\u010dno. Za\u0161to je to tako?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111u <strong>naj\u010de\u0161\u0107im izgovorima za\u0161to ljudi ne vje\u017ebaju<\/strong> je taj \u0161to nemaju snage niti odgovaraju\u0107u tjelesnu kondiciju, nemaju sparing partnera i ne \u017eele samostalno vje\u017ebati ili, a vjerojatno je to i naj\u010de\u0161\u0107i izgovor, da nemaju vremena. <strong>Nije<\/strong> tako <strong>lako zapo\u010deti s vje\u017ebanjem<\/strong>, ali kad jednom u\u0111ete u to i dr\u017eite se toga, na kraju \u0107ete razviti zdravu naviku. Bit \u0107e vam vrlo sli\u010dno kao kod ra\u0111enja prvih dje\u010djih koraka u ranom djetinjstvu. Kada ste jednom nau\u010dili hodati, jednostavno vi\u0161e niste \u017eeljeli stati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako napokon razmi\u0161ljate o promjeni i izlasku iz zone udobnosti nekoliko puta tjedno, vi\u0161e kretanja i aktivnijem \u017eivotu, u ovom \u0107ete \u010dlanku saznati <strong>9 najve\u0107ih blagodati <\/strong>koje \u0107e <strong>vje\u017ebanje pru\u017eiti va\u0161em tijelu.<\/strong> Vjerujemo da \u0107e vam odmah nakon \u010ditanja do\u0107i \u017eelja da se zaletite u prirodu ili barem da oti\u0111ete u dugu \u0161etnju.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-843x1124.jpg\" alt=\"Tjelovje\u017eba pru\u017ea tijelu brojne blagodati\" class=\"wp-image-207051\" width=\"632\" height=\"843\" title=\"Tjelovje\u017eba pru\u017ea tijelu brojne blagodati\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto1-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_zapoceti_s_vjezbanjem_i_koju_aktivnost_odabrati\"><\/span><strong>Kako zapo\u010deti s vje\u017ebanjem i koju aktivnost odabrati?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tjelovje\u017eba i tjelesna aktivnost izvrsni su na\u010dini <strong>za diverzifikaciju va\u0161eg \u017eivota<\/strong>, da se osje\u0107ate bolje i, \u0161to je najva\u017enije &#8211; <strong>da budete zdraviji.<\/strong> Da bi vje\u017ebanje <strong>dugoro\u010dno postalo dijelom<\/strong> va\u0161eg \u017eivota, ne morate u to srljati nepromi\u0161ljeno. Stoga je dobro imati na umu nekoliko stvari prije nego \u0161to po\u010dnete \u017eivjeti aktivnije zahvaljuju\u0107i tjelesnoj aktivnosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Provjerite svoje zdravstveno stanje<\/strong><\/h3>\n\n\n\n<p><strong>&#8220;Stru\u010dnjak u bilo \u010demu jednom je bio po\u010detnik.&#8221;<\/strong> Iako su blage tjelesne aktivnosti, poput brzog hodanja, sigurne za ve\u0107inu ljudi, zdravstveni radnici preporu\u010duju da se prije po\u010detka programa vje\u017ebanja <strong>posavjetujete s lije\u010dnikom o svom zdravstvenom stanju.<\/strong> To je osobito va\u017eno za one koji dugoro\u010dno nisu naviknuti na tjelesne aktivnosti, kao i za pojedince nakon \u010detrdesete. Rana kontrola mo\u017ee dijagnosticirati bilo kakve <strong>zdravstvene probleme<\/strong> koji bi mogli izlo\u017eiti tijelo ne\u017eeljenom <strong>riziku od ozljeda<\/strong> tijekom vje\u017ebanja. Tako\u0111er se preporu\u010duje za:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>dijabetes tipa I i II<\/li><li>bolest bubrega<\/li><li>artritis<\/li><li><strong>visoki krvni tlak <span style=\"color: #ff6600\">[1]<\/span><\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na temelju pregleda lije\u010dnik \u0107e vam savjetovati <strong>koju vrstu vje\u017ebe mo\u017eete raditi<\/strong> i <strong>\u0161to biste trebali izbjegavati<\/strong>, kako biste se mogli usredoto\u010diti na drugi korak.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Stvorite plan treninga i postavite realne ciljeve<\/strong><\/h3>\n\n\n\n<p>To je <strong>naj\u010de\u0161\u0107i razlog za\u0161to ljudi prestaju vje\u017ebati<\/strong> nakon po\u010detnog uzbu\u0111enja i euforije. Vje\u017ebanje kada god \u017eelite posebno je nerazumno u po\u010detku. \u010cesto se dogodi da mo\u017eete upasti u svoj prethodni stereotip i radije odabrati bilo \u0161to iz svoje pro\u0161losti nego da vje\u017ebate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga je posebno va\u017eno da <strong>planirate svoje treninge<\/strong> i <strong>postavite realne ciljeve<\/strong>. Vi ste onaj koji sebe najbolje razumije, pa znate da vi\u0161e volite jutarnje treninge prije drugih aktivnosti ili \u0107ete se radije znojiti u teretani ili na traci nakon njih. <strong>Planirajte svoje treninge<\/strong> na isti na\u010din kao \u0161to se planiraju, naprimjer, dru\u017eenja s prijateljima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I \u0161to je najva\u017enije, ne biste smjeli od sebe o\u010dekivati maksimum i ne pretjerujte na po\u010detku. <strong>Postavite realne ciljeve,<\/strong> vje\u017ebajte u redovitim razmacima ako je mogu\u0107e i <strong>pratite svoj napredak!<\/strong><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Neka vam vje\u017ebanje postane navika<\/strong><\/h3>\n\n\n\n<p>Ovo je jo\u0161 jedna va\u017ena to\u010dka koja se nadovezuje na prethodnu. Iako biste u po\u010detku vje\u017ebu mogli smatrati ne\u010dim novim, kasnije \u0107e to <strong>postati prirodni dio va\u0161eg \u017eivota.<\/strong> Svakako \u0107e vam biti lak\u0161e odr\u017eavati redovitu naviku vje\u017ebanja kada vam to postane rutina. Dugoro\u010dno, redoviti trening i time \u0161to \u0107ete njime zamijeniti bilo koju drugu aktivnost koja vam ne koristi toliko, mogu \u010dak postati va\u0161a <strong>pozitivna ovisnost.<\/strong> <span style=\"color: #ff6600\"><strong>[2]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Povremeno \u0107e vam trebati malo motivacije jer \u0107e vam planovi za fitness biti uni\u0161teni zbog lo\u0161eg vremena. U takvom slu\u010daju preporu\u010dujemo vam da pro\u010ditate na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">5 savjeta kako da ostanete aktivni, motivirani i da nikada ne prestanete vje\u017ebati, pa \u010dak ni kod ku\u0107e.<\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Savjeti_za_odabir_prave_vjezbe\"><\/span><strong>Savjeti za odabir prave vje\u017ebe<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Odaberite ne\u0161to u \u010demu \u0107ete u\u017eivati<\/strong><\/h3>\n\n\n\n<p>Jedan od razloga za\u0161to ljudi odustaju od vje\u017ebanja, iako su napokon odlu\u010dili zapo\u010deti, je <strong>pogre\u0161an izbor vrste treninga<\/strong>. Zato biste trebali prona\u0107i ne\u0161to \u010demu \u0107ete se redovito radovati. Naprimjer, ako ste po\u010deli i\u0107i u teretanu, ali tamo idete samo zato \u0161to vam se svi\u0111a va\u0161 trener, to nije prava motivacija, da budemo iskreni. <strong>\u0160to je najva\u017enije, morate u\u017eivati u vje\u017ebanju<\/strong>! Naprimjer, u SAD-u su ve\u0107 dugo najpopularnije vje\u017ebe brzo hodanje, ali i dizanje utega u teretani ili tr\u010danje. Vjerojatno \u0107e i kod nas biti sli\u010dno. <span style=\"color: #ff6600\"><strong>[3]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>2. Isprobajte razne vrste vje\u017ebi<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-749x1124.jpg\" alt=\"Tr\u010danje je jedna od najpopularnijih vrsta vje\u017ebanja\" class=\"wp-image-207397\" title=\"Tr\u010danje je jedna od najpopularnijih vrsta vje\u017ebanja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/241A4934-_-OK-_A___-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to smo spomenuli, osobito na po\u010detku je va\u017eno poku\u0161ati potra\u017eiti ono u \u010demu \u0107ete najvi\u0161e u\u017eivati. Napokon, <strong>raznolikost i razli\u010ditost<\/strong> lijepe su u gotovo svim aspektima \u017eivota, kada pripremate hranu, divite se prirodi, a nije druga\u010dije ni kada je rije\u010d o vje\u017ebanju. Osim \u0161to \u0107ete se rije\u0161iti<strong> stereotipa i monotonije<\/strong>, anga\u017eirat \u0107ete i vi\u0161e podru\u010dja mi\u0161i\u0107a, \u0161to vam mo\u017ee pomo\u0107i da izbjegnete ozljede.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primjerice, prema Rachel Wilson, fizikalnoj terapeutkinji s Harvarda, idealno je kombinirati <strong>aerobne vje\u017ebe<\/strong>, poput tr\u010danja ili vo\u017enje bicikla, s <strong>vje\u017ebama istezanja, dizanja utega<\/strong> i <strong>ravnote\u017ee<\/strong> kako biste oja\u010dali ravnote\u017eu. Svaka vrsta treninga pru\u017eit \u0107e vam radost, a svaka \u0107e imati razli\u010dit u\u010dinak na va\u0161e tijelo. Zahvaljuju\u0107i tome, poradit \u0107ete na svojoj <strong>ukupnoj tjelesnoj kondiciji, fleksibilnosti,<\/strong> ali <strong>oja\u010dat \u0107ete i oslabljene mi\u0161i\u0107e i tonirati tijelo.<\/strong> <span style=\"color: #ff6600\"><strong>[4]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Mijenjajte intenzitet svojih treninga<\/strong><\/h3>\n\n\n\n<p>Ako ste ve\u0107 odabrali \u0161to \u0107ete odre\u0111eno raditi u vje\u017ebi, <strong>promjena intenziteta treninga<\/strong> pomo\u0107i \u0107e vam, pogotovo ako ste postavili odre\u0111eni cilj. Primjerice, ako vam je cilj pripremiti se za polumaraton, ne biste trebali redovito tr\u010dati istu udaljenost. Nakon nekoliko dana i tjedana osje\u0107at \u0107ete se bolje, ali pobolj\u0161anje \u0107e s vremenom biti minimalno.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Pa za\u0161to je onda va\u017eno promijeniti intenzitet vje\u017ebanja?<\/strong> Zahvaljuju\u0107i principu razli\u010ditog intenziteta u treningu, smanjit \u0107e se mogu\u0107nost ozljeda, a mi\u0161i\u0107ima \u0107ete dati <strong>vremena da se oporave<\/strong> nakon zahtjevnog treninga.<span style=\"color: #ff6600\"><strong> [5]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Stoga vas ne\u0107e iznenaditi \u010dinjenica da princip promjene intenziteta u treningu u potpunosti koriste i vrhunski sporta\u0161i. Pa ako si u ponedjeljak priu\u0161tite intenzivniji trening na gornjoj granici otkucaja srca, svakako se opustite u utorak ili srijedu. <span style=\"color: #ff6600\"><strong>[5]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,33457,29080,6454,7185,1593,8031,42481\" ><\/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=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_vremena_biste_trebali_posvetiti_vjezbanju\"><\/span><strong>Koliko vremena biste trebali posvetiti vje\u017ebanju?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svjetska zdravstvena organizacija (WHO) objavila je opse\u017eno istra\u017eivanje provedeno u roku od nekoliko godina koje pokazuje da vi\u0161e od<strong> \u00bc svjetske populacije<\/strong> ne ispunjava preporu\u010denu koli\u010dinu tjelesne aktivnosti, dok je to kod adolescenata <strong>80 %.<\/strong> U Sjedinjenim Dr\u017eavama samo <strong>5 % odrasle populacije<\/strong> svakodnevno redovito trenira. Pa koje su preporuke i koliko je tjelesne aktivnosti dovoljno?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporuke Svjetske zdravstvene organizacije uglavnom se razlikuju ovisno o dobnoj skupini. Djeca i adolescenti u dobi <strong>od 5 do 17 godina<\/strong> trebaju napraviti <strong>barem:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>60 minuta fizi\u010dke<\/strong> aerobne <strong>aktivnosti<\/strong> svaki dan umjerenog do sna\u017enog intenziteta<\/li><li>najmanje 3<strong> puta tjedno<\/strong> raditi sna\u017enije aerobne aktivnosti za ja\u010danje mi\u0161i\u0107a i kostiju<\/li><li><strong>ograni\u010diti sjedila\u010dki na\u010din \u017eivota,<\/strong> poput gledanja televizije<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odraslima u dobi<strong> od 18 do 64<\/strong> godine savjetuje se da naprave<strong> barem<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>150 \u2013 300 minuta<\/strong> aerobne tjelesne aktivnosti <strong>umjerenog intenziteta<\/strong><\/li><li>ili barem <strong>75 \u2013 150 minuta<\/strong> aerobne tjelesne aktivnosti <strong>ja\u010deg intenziteta<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istodobno, mo\u017eete organizirati odre\u0111eno vrijeme na bilo koji na\u010din. Kod preporu\u010dene donje granice mo\u017eete vje\u017ebati, primjerice, <strong>30 minuta pet puta tjedno<\/strong> ili <strong>35 do 40 minuta svaki drugi dan<\/strong>. Studije sugeriraju da podjela treninga na dvije ili vi\u0161e cjelina uz odr\u017eavanje spomenutog vremena i intenziteta mo\u017ee biti jednako korisna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve u svemu, va\u017eno je po\u010deti polako, a intenzitet pove\u0107avati kasnije, na vi\u0161oj fizi\u010dkoj razini. Tako\u0111er biste trebali imati na umu da tijelo nije stroj, pa ga je potrebno s vremena na vrijeme pustiti da se odmori. <strong>Dovoljan odmor va\u017ean je dio plana treninga:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-a5b529b7-b7f3-4299-a89d-2cb369bfaac8\"><li>regenerira tijelo nakon vje\u017ebanja<\/li><li>prevencija je protiv umora mi\u0161i\u0107a<\/li><li>smanjuje rizik od ozljeda<\/li><li>pobolj\u0161ava performanse<\/li><li>poti\u010de zdrav san <span style=\"color: #ff6600\"><strong>[6-9]<\/strong><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spomenuli smo <strong>savjete i prijedloge kako zapo\u010deti s vje\u017ebanjem,<\/strong> ve\u0107 znamo <strong>minimalno vrijeme koje trebate<\/strong> <strong>posvetiti vje\u017ebanju<\/strong>, ali i <strong>\u0161to treba uzeti u obzir pri odabiru prave vrste vje\u017ebanja.<\/strong> Ali kakvi su u\u010dinci redovitog vje\u017ebanja na ljudsko zdravlje?<\/p>\n<\/div>\n\n\n\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=\"899\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-899x1124.jpg\" alt=\"Vje\u017ebanje u prirodi idealan je izbor za aktivan odmor\" class=\"wp-image-207296\" title=\"Vje\u017ebanje u prirodi idealan je izbor za aktivan odmor\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-899x1124.jpg 899w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-320x400.jpg 320w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-1229x1536.jpg 1229w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1-1638x2048.jpg 1638w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto3-1.jpg 1920w\" sizes=\"auto, (max-width: 899px) 100vw, 899px\" \/><\/figure>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_vaznih_blagodati_koje_tjelovjezba_pruza_tijelu\"><\/span>9 va\u017enih <strong>blagodati koje tjelovje\u017eba pru\u017ea tijelu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Mo\u017ee vam produ\u017eiti \u017eivot<\/strong><\/h3>\n\n\n\n<p>Vjerojatno je ona prednost vje\u017ebanja koja najvi\u0161e zadovoljava u tome \u0161to nam mo\u017ee <strong>dati nekoliko dodatnih godina \u017eivota<\/strong>. U usporedbi s neaktivnim osobama, kojima je &#8220;izazov dana&#8221;, na primjer, putovanje po daljinski upravlja\u010d u dnevnu sobu, <strong>samo 90 minuta vje\u017ebanja tjedno mo\u017ee pove\u0107ati \u017eivotni vijek do tri godine.<\/strong> Rezultat je to opse\u017enog istra\u017eivanja na uzorku od vi\u0161e od 400 000 ljudi koji su promatrani relativno dugo &#8211; u prosjeku do 8 godina. I premda su ovo istra\u017eivanje proveli znanstvenici s Tajvana, s njima se sla\u017eu i stru\u010dnjaci s Harvarda. Istodobno, navode kako je produljenje \u017eivota bilo uo\u010dljivije osobito u starijih osoba i osoba s povi\u0161enim krvnim tlakom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najva\u017eniji pokazatelj koji su stru\u010dnjaci koristili bio je takozvani <strong>kardiorespiratorni oblik (CRF).<\/strong> Pokazatelj je koji je povezan sa sposobno\u0161\u0107u krvo\u017eilnog i di\u0161nog sustava da opskrbljuju tijelo kisikom tijekom dugotrajne tjelesne aktivnosti. \u0160to ste u boljoj formi zahvaljuju\u0107i redovitim i intenzivnim vje\u017ebama, to je ve\u0107i va\u0161 CRF.<span style=\"color: #ff6600\"><strong> [10] [11]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Pobolj\u0161ava raspolo\u017eenje<\/strong><\/h3>\n\n\n\n<p>Ako ste se ikad poku\u0161ali <strong>baviti sportom nakon stresnog radnog dana<\/strong>, zasigurno \u0107ete se slo\u017eiti s nama da ste se poslije osje\u0107ali bolje. Emocionalno dizalo odvelo vas je nekoliko katova vi\u0161e i odmarali ste se s osje\u0107ajem da se zapravo nije dogodilo ni\u0161ta stra\u0161no tijekom dana. Dovoljno je nekoliko minuta brzog hodanja, a ova tjelesna aktivnost stimulira razne kemikalije i neurotransmitere u na\u0161em mozgu, posebno endorfine i dopamin. Zahvaljuju\u0107i njima osje\u0107amo se bolje, sretnije i rje\u0161avamo sve brige s vi\u0161e mira nakon fizi\u010dke izvedbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delja da vje\u017ebanjem dobijete endorfine i dopamin odvest \u0107e vas naprijed. Ako se ne predate i \u010de\u0161\u0107e i redovnije ponavljate ove rituale, dugoro\u010dno vam to mo\u017ee pomo\u0107i da steknete <strong>vi\u0161e samopo\u0161tovanja i samopouzdanja<\/strong> jer \u0107ete ispuniti ciljeve koje ste postavili i osjetit \u0107ete i vidjeti napredak u vje\u017ebanju. <strong><span style=\"color: #ff6600\">[10] [12]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto4.jpg\" alt=\"Tjelovje\u017eba pobolj\u0161ava raspolo\u017eenje\" class=\"wp-image-207090\" width=\"636\" height=\"737\" title=\"Tjelovje\u017eba pobolj\u0161ava raspolo\u017eenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto4.jpg 848w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto4-345x400.jpg 345w\" sizes=\"auto, (max-width: 636px) 100vw, 636px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Smanjuje stres i depresiju<\/strong><\/h3>\n\n\n\n<p>Ovu smo korist ve\u0107 istaknuli u prethodnoj to\u010dki i za vas vjerojatno nije ni\u0161ta novo. Vje\u017ebanje je izvrsno \u201eoru\u017eje\u201c za svako mentalno optere\u0107enje, uklju\u010duju\u0107i stres. Psiholozi i psihijatri \u010desto rado savjetuju svoje klijente da<strong> &#8220;depresija ne voli vje\u017ebanje&#8221;.<\/strong> Va\u017enost ove \u010dinjenice raste sa saznanjem da je<strong> depresija naj\u010de\u0161\u0107i mentalni poreme\u0107aj<\/strong> ljudi koji tra\u017ee stru\u010dnu pomo\u0107.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vje\u017ebanje kao lijek protiv stresa ili depresije preporu\u010duju svi stru\u010dnjaci. Neposredno nakon intenzivnijeg vje\u017ebanja, razina <strong>kortizola<\/strong> (&#8220;hormona stresa&#8221;) neko vrijeme raste, ali naglo opada nakon zavr\u0161etka aktivnosti i mo\u017ee se dr\u017eati niskom do kraja dana. Suprotno tome, nakon tjelesne aktivnosti u\u017eivat \u0107ete u pove\u0107anim razinama ve\u0107 spomenutih \u201ehormona sre\u0107e\u201c &#8211; <strong>endorfina<\/strong>. Me\u0111utim, treba imati na umu da se ti <strong>neurotransmiteri<\/strong> osloba\u0111aju nakon postizanja odre\u0111enog<strong> minimalnog intenziteta i trajanja<\/strong>. Obi\u010dno se ka\u017ee da ovaj intenzitet \u010dini <strong>najmanje 65 % maksimalne potro\u0161nje kisika<\/strong> tijekom nekoliko minuta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za u\u010dinkovitu proizvodnju endorfina idealno je uklju\u010diti <strong>intervalni trening visokog intenziteta,<\/strong> takozvani HIIT, u svoj plan treninga. Vje\u017ebanje i aktivno kretanje uglavnom se preporu\u010duju osobama stresnijeg zanimanja, poput vi\u0161eg rukovoditelja, vatrogasca ili policajca itd., ali pru\u017eit \u0107e blagotvorne antistresne u\u010dinke svima bez iznimke. Da biste saznali vi\u0161e o tome za\u0161to je stres opasan i kako se nositi s njim, pro\u010ditajte \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/a> [13] [14]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Pove\u0107ava razinu energije<\/strong><\/h3>\n\n\n\n<p>To se mo\u017ee \u010diniti manjim paradoksom, jer tro\u0161imo energiju tijekom vje\u017ebanja, ali pokazalo se da nam vje\u017ebanje i dalje poma\u017ee da se osje\u0107amo<strong> energi\u010dnije i vitalnije<\/strong>. To je potvrdila i stru\u010dno recenzirano istra\u017eivanje u kojem je polovica u\u010denika s burnout sindromom po\u010dela <strong>tr\u010dati slabijim intenzitetom tri puta tjedno<\/strong> tijekom tri mjeseca, dok je druga polovica bila pasivna i nije tr\u010dala. \u0160to mislite, koja je skupina u\u010denika imala pove\u0107anu razinu energije u tijelu nakon odre\u0111enog vremena? Naravno, vrijedilo je tr\u010dati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tjelovje\u017eba pru\u017ea na\u0161im tkivima kisik i hranjive sastojke i poma\u017ee kardiovaskularnom sustavu da radi u\u010dinkovitije.<\/strong> A kad su srce i plu\u0107a zdraviji, tijelo ima vi\u0161e energije za obavljanje svakodnevnih aktivnosti. <span style=\"color: #ff6600\"><strong>[15]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Smanjuje rizik od sr\u010danih bolesti<\/strong><\/h3>\n\n\n\n<p>Dok <strong>nedostatak tjelesne aktivnosti pove\u0107ava rizik od sr\u010danih bolesti,<\/strong> redovita tjelovje\u017eba ga smanjuje. Za\u0161to? Tjelovje\u017eba ja\u010da <strong>krvo\u017eilni sustav<\/strong> koji postaje u\u010dinkovitiji i srce mo\u017ee pumpati vi\u0161e krvi uz manje napora. Zahvaljuju\u0107i vje\u017ebanju mo\u017eete i smr\u0161avjeti, eliminirati odre\u0111enu koli\u010dinu <strong>soli i vode<\/strong>, a to mo\u017ee pozitivno utjecati i na <strong>simpati\u010dki \u017eiv\u010dani sustav<\/strong> koji je dio autonomnog \u017eiv\u010danog sustava. \u0160tovi\u0161e, svi ti \u010dimbenici utje\u010du na sni\u017eavanje krvnog tlaka. Tjelovje\u017eba tako\u0111er pove\u0107ava razinu <strong>HDL<\/strong> (dobrog) i smanjuje razinu <strong>LDL<\/strong> (lo\u0161eg) <strong>kolesterola.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010cak pove\u0107ava \u0161anse za du\u017ei \u017eivot ljudima koji su preboljeli sr\u010dani udar i oporavljaju se uz pomo\u0107 redovitog vje\u017ebanja. Studije su otkrile da aktivni trening ponekad <strong>pove\u0107ava maksimalni minutni volumen srca<\/strong> za vi\u0161e od 20 posto zbog aktivnog treninga. <strong><span style=\"color: #ff6600\">[16] [17]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Uzrokuje porast mitohondrija<\/strong><\/h3>\n\n\n\n<p>Jo\u0161 jedna velika prednost koju \u0107ete zasigurno cijeniti je <strong>rastu\u0107i broj mitohondrija<\/strong> zbog vje\u017ebanja. Mitohondriji se op\u0107enito smatraju <strong>&#8220;stani\u010dnim elektranama&#8221;,<\/strong> \u0161to zna\u010di da se \u0161e\u0107er i masno\u0107a pretvaraju ili metaboliziraju u vitalnu energiju &#8211; ATP. <strong>Mitohondriji se nalaze u svim stanicama<\/strong>, bilo u mi\u0161i\u0107ima, bubrezima, ali i u jetri ili \u017eivcima. Mi\u0161i\u0107ima je potrebno vi\u0161e energije prilikom bavljenja sportom, zbog \u010dega je veliki plus \u0161to se njihov broj pove\u0107ava redovitim vje\u017ebanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istodobno vrijedi jednostavan, ali va\u017ean omjer &#8211;<strong> \u0161to vi\u0161e mitohondrija imate, to vi\u0161e energije u obliku glukoze i masnih kiselina sagorijevate<\/strong> \u010dak i za vrijeme odmora. I jednako je va\u017eno, kada redovito upotrebljavate mi\u0161i\u0107e, ne samo da se pove\u0107ava broj mitohondrija, ve\u0107 i njihova veli\u010dina. Istra\u017eivanja \u010dak sugeriraju da biste zapravo mogli imati <strong>do 50 % vi\u0161e mitohondrija u tijelu nakon \u0161est do osam tjedana redovitog vje\u017ebanja<\/strong>. I to je vrijedno toga, ne mislite li tako? <span style=\"color: #ff6600\"><strong>[18] [19]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-749x1124.jpeg\" alt=\"Redovito vje\u017ebanje pove\u0107ava broj mitohondrija u tijelu\" class=\"wp-image-207309\" title=\"Redovito vje\u017ebanje pove\u0107ava broj mitohondrija u tijelu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-1024x1536.jpeg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-1365x2048.jpeg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/01\/foto5-1-scaled.jpeg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:60px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Pobolj\u0161ava kvalitetu spavanja<\/strong><\/h3>\n\n\n\n<p>Okre\u0107ete li se ponekad no\u0107u redovito s jedne strane na drugu i prisiljeni ste brojati ovce? \u010cak i u ovom slu\u010daju sport vam mo\u017ee pomo\u0107i, kao \u0161to je potvr\u0111eno u nekoliko studija. Tjelovje\u017eba doprinosi <strong>boljem i dugotrajnijem spavanju<\/strong>, ali obratite pa\u017enju na njezino vrijeme. Trening nekoliko sati prije spavanja mo\u017eda ne\u0107e biti prikladan za sve. Ali ako to nije va\u0161 slu\u010daj, slobodno to napravite!<span style=\"color: #ff6600\"><strong>&nbsp;[20] [21]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako \u017eelite saznati kako pove\u0107ati kvalitetu svog spavanja, preporu\u010dujemo vam \u010ditanje \u010dlanka<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako pobolj\u0161ati spavanje i kako to utje\u010de na zdravlje i rast mi\u0161i\u0107a?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Pobolj\u0161ava rad mozga<\/strong><\/h3>\n\n\n\n<p>Volite li tr\u010dati? Sjajno! Tada \u0107ete biti zadovoljni rezultatima studije koja je pokazala da je <strong>tr\u010danje pozitivno povezano s rastom stanica u podru\u010dju mozga<\/strong> povezanim s u\u010denjem i pam\u0107enjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tovi\u0161e, drugo istra\u017eivanje sugeriralo je da vje\u017ebanje op\u0107enito pove\u0107ava aktivnost spoja koji se naziva<strong> mo\u017edani neurotrofni \u010dimbenik (BDNF).<\/strong> Ovaj spoj poma\u017ee pobolj\u0161ati rad mozga i komunikaciju izme\u0111u stanica.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom starenja redovite sportske aktivnosti tako\u0111er mogu pomo\u0107i u <strong>prevenciji smanjivanja kognitivnih sposobnosti,<\/strong> \u0161to je jedan od razloga za\u0161to ga lije\u010dnici naj\u010de\u0161\u0107e preporu\u010duju kao prevenciju protiv <strong>Alzheimerove bolesti<\/strong> ili <strong>demencije<\/strong>.<span style=\"color: #ff6600\"><strong> [22] [23]<\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>Ako jo\u0161 niste probali tr\u010dati, a razmi\u0161ljate po\u010deti s time, pro\u010ditajte o glavnim prednostima tr\u010danja u <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">11 razloga da po\u010dnete tr\u010dati. Kako \u0107e tr\u010danje promijeniti va\u0161e tijelo?<\/a><\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9. Poma\u017ee u rastu mi\u0161i\u0107a (hipertrofija mi\u0161i\u0107a)<\/strong><\/h3>\n\n\n\n<p>Ovu prednost dobit \u0107ete posebno u teretani tijekom dizanja utega, a time i izvo\u0111enjem<strong> treninga snage.<\/strong> Jednostavno re\u010deno, <strong>hipertrofija mi\u0161i\u0107a<\/strong> nije ni\u0161ta drugo nego <strong>pove\u0107anje veli\u010dine organa ili tkiva, pove\u0107anjem stanica koje ga tvore<\/strong>. Ovisno o svojim ciljevima, mo\u017eete se usredoto\u010diti na jednu od dvije vrste hipertrofije mi\u0161i\u0107a:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>miofibrilarna hipertrofija<\/li><li>sarkoplazmatska hipertrofija<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Miofibrilarna hipertrofija<\/strong><\/p>\n\n\n\n<p>Predstavlja pove\u0107anje mi\u0161i\u0107nog tkiva koje se doga\u0111a pove\u0107anjem <strong>miofibrila<\/strong>. To su <strong>proteinski kompleksi<\/strong> koji predstavljaju funkcionalnu sr\u017e mi\u0161i\u0107nog tkiva. Miofibrili proizvode napetost u odre\u0111enom mi\u0161i\u0107u koji stvara snagu. Zbog toga se tijekom treninga snage i brzine javlja<strong> hipertrofija miofibrila.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sarkoplazmatska hipertrofija<\/strong><\/p>\n\n\n\n<p>Ova vrsta hipertrofije suprotna je hipertrofiji miofibrila. Kod <strong>sarkoplazmatske hipertrofije<\/strong> dolazi do <strong>pove\u0107anja sarkoplazme<\/strong> (poluteku\u0107e mase izme\u0111u mi\u0161i\u0107nih vlakana) \u0161to pove\u0107ava skladi\u0161tenje glikogena u mi\u0161i\u0107ima. Miofibrilarna i sarkoplazmatska hipertrofija ne isklju\u010duju jedna drugu, a tijekom vje\u017ebanja dolazi do kombinacije obje. Me\u0111utim, vrsta treninga je ta koja odre\u0111uje koja \u0107e se dogoditi u ve\u0107oj mjeri, a koja u manjoj. <span style=\"color: #ff6600\"><strong>[24]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To definitivno nisu sve blagodati koje redovni trening pru\u017ea ljudskom tijelu. Tako\u0111er mo\u017eemo spomenuti, naprimjer, da vje\u017ebanje doprinosi <strong>usporavanju sr\u010danog ritma, sni\u017eavanju krvnog tlaka,<\/strong> poma\u017eu\u0107i oboljelima od osteoporoze da<strong> smanje gubitak ko\u0161tanog tkiva<\/strong> i jo\u0161 mnogo toga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span><strong>\u0160to valja zapamtiti?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to je slu\u010daj sa svime u \u017eivotu, pa i s vje\u017ebanjem, po\u010deci su najte\u017ei. Me\u0111utim, <strong>po\u010deti s vje\u017ebanjem jedna je od najboljih stvari koje mo\u017eete u\u010diniti za svoje tijelo.<\/strong> Osje\u0107at \u0107ete se bolje i zdravije, \u0161to \u0107e biti prepuno jo\u0161 nizom sjajnih blagodati koje \u0107e pobolj\u0161ati va\u0161 \u017eivot <strong>i fizi\u010dki i mentalno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da su sve spomenute <strong>dobrobiti vje\u017ebanja na va\u0161em tijelu i metabolizmu<\/strong> u smislu dugovje\u010dnosti izravno proporcionalne redovitom vje\u017ebanju. Studije potvr\u0111uju da razine bjelan\u010devina koje <strong>mitohondrijima<\/strong> diktiraju kako trebaju djelovati u va\u0161em tijelu padaju tijekom dana, dok se &#8220;memorija&#8221; inzulina vra\u0107a na svoju izvornu razinu u roku od dva tjedna. Dakle, potrebna je <strong>\u017eeljezna disciplina u redovitosti<\/strong> i <strong>sna\u017ena volja<\/strong>, ali rezultat \u0107e se svakako isplatiti!! <span style=\"color: #ff6600\"><strong>[25]<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li ve\u0107 po\u010deli vje\u017ebati? Koliko dugo to ve\u0107 radite i \u0161to to\u010dno? Javite nam, a ako vam se \u010dlanak svidio i otkrio sve <strong>glavne prednosti vje\u017ebanja za ljudsko tijelo,<\/strong> podijelite ga sa svojim prijateljima. Mo\u017eda netko od njih<strong> \u017eeli po\u010deti vje\u017ebati,<\/strong> ali ga u tome treba malo pogurati!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vje\u017ebanje je jedna od najboljih stvari koje mo\u017eete u\u010diniti za sebe. Pro\u010ditajte o glavnim blagodatima koje \u0107e redovito vje\u017ebanje dati va\u0161em tijelu.<\/p>\n","protected":false},"author":106,"featured_media":208142,"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":[7364,6452,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-260939","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-stres-hr","9":"tag-vjezbe-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 sjajnih razloga da po\u010dnete vje\u017ebati i kako to u\u010diniti - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Koje su prednosti vje\u017ebanja i za\u0161to po\u010deti s time? 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