{"id":263097,"date":"2020-03-11T08:28:00","date_gmt":"2020-03-11T07:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=263097"},"modified":"2023-09-05T20:10:43","modified_gmt":"2023-09-05T18:10:43","slug":"vadba-med-boleznijo-da-ali-ne","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/vadba-med-boleznijo-da-ali-ne\/","title":{"rendered":"Vadba med boleznijo &#8211; da ali ne?"},"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\/vadba-med-boleznijo-da-ali-ne\/#Kdaj_telovaditi_med_boleznijo_in_kdaj_preskociti_trening\" title=\"Kdaj telovaditi med boleznijo in kdaj presko\u010diti trening?\">Kdaj telovaditi med boleznijo in kdaj presko\u010diti trening?<\/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\/vadba-med-boleznijo-da-ali-ne\/#Bolezni_med_katerimi_lahko_telovadite\" title=\"Bolezni, med katerimi lahko telovadite\">Bolezni, med katerimi lahko telovadite<\/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\/vadba-med-boleznijo-da-ali-ne\/#Bolezni_med_katerimi_ne_bi_smeli_telovaditi\" title=\"Bolezni, med katerimi ne bi smeli telovaditi\">Bolezni, med katerimi ne bi smeli telovaditi<\/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\/vadba-med-boleznijo-da-ali-ne\/#5_nasvetov_za_preprecevanje_izgube_misic_med_boleznijo\" title=\"5 nasvetov za prepre\u010devanje izgube mi\u0161ic med boleznijo\">5 nasvetov za prepre\u010devanje izgube mi\u0161ic med boleznijo<\/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\/vadba-med-boleznijo-da-ali-ne\/#6_prehranskih_dopolnil_ki_jih_potrebujete_med_boleznijo\" title=\"6 prehranskih dopolnil, ki jih potrebujete med boleznijo\">6 prehranskih dopolnil, ki jih potrebujete med boleznijo<\/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.si\/blog\/vadba-med-boleznijo-da-ali-ne\/#Kako_se_po_bolezni_vrniti_v_formo\" title=\"Kako se po bolezni vrniti v formo?\">Kako se po bolezni vrniti v formo?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ali poznate ta ob\u010dutek?<strong> Trenirate \u017ee 8 tednov in vse gre tako, kot bi moralo. <\/strong>Vendar so bili zadnji 4 tedni za vas zelo naporni. V slu\u017ebi ste bili pod stresom bolj kot obi\u010dajno, morali ste dokon\u010dati zahteven projekt in zato <strong>niste imeli \u010dasa za spanje.<\/strong> \u010cez vikend je prijateljica praznovala rojstni dan in privo\u0161\u010dili ste si nekaj pija\u010de in torto. Za \u010de\u0161njo na vrhu torte pa je poleg vas sedel prehlajen kolega.<\/p>\n\n\n\n<p>Zjutraj ste se zbudili z <strong>bole\u010dinami v grlu, zama\u0161enim nosom<\/strong> in imate ob\u010dutek, kot da ste sino\u010di izgubili tekmo s Conorjem McGregorjem. Zboleli ste. Ampak ali lahko<strong> telovadite v \u010dasu bolezni?<\/strong><\/p>\n\n\n\n<p>Vse je odvisno od <strong>va\u0161ega zdravstvenega stanja.<\/strong> V\u010dasih je vadba morda bolj\u0161a za vas kot zdravila, v drugih primerih pa <strong>tvegate, da pridete v kataboli\u010dno stanje<\/strong> in izgubite mo\u010d in mi\u0161ice.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span> V tem \u010dlanku, vam bomo povedali ve\u010d o tem, na temelju \u010desa se odlo\u010diti med treningom in posteljo.<strong>&nbsp; &nbsp;<\/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\/iStock-924698666.jpg\" alt=\"Vadba med boleznijo - da ali ne?\" width=\"843\" height=\"562\" title=\"Vadba med boleznijo - da ali ne?\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kdaj_telovaditi_med_boleznijo_in_kdaj_preskociti_trening\"><\/span>Kdaj telovaditi med boleznijo in kdaj presko\u010diti trening?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zlato pravilo je poslu\u0161ati svoje telo. \u010ce imate vro\u010dino,bole\u010dine, ste utrujeni in ne morete vstati iz postelje, raje z vadbo po\u010dakajte \u0161e nekaj dni. \u010ce pa imate kljub prehladu \u0161e vedno veliko energije za vadbo, lahko nadaljujete z na\u010drtom vadbe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Strokovnjaki priporo\u010dajo upo\u0161tevati naslednje nasvete <span style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Telovadite lahko, \u010de<\/strong> se simptomi bolezni manifestirajo na zgornje dihalne poti. To vklju\u010duje rinitis, zama\u0161en nos, kihanje ali blago bole\u010dino v grlu. Vendar je dobro, da upo\u010dasnite tempo vadbe in skraj\u0161ate \u010das \u0161portnih aktivnosti.<\/li><li><strong>Vsekakor ne bi smeli telovaditi, \u010de<\/strong> se simptomi bolezni manifestirajo v spodnje dihalne poti. To pomeni, da imate bole\u010dine v prsih, ka\u0161ljate ali pa imate bole\u010dine v \u017eelodcu.<\/li><li><strong>Ne priporo\u010damo vadbe<\/strong>, \u010de imate povi\u0161ano telesno temperaturo, ste zelo utrujeni ali imate bole\u010dine v mi\u0161icah.<\/li><\/ul>\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=\"Bolezni_med_katerimi_lahko_telovadite\"><\/span>Bolezni, med katerimi lahko telovadite<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drugi pokazatelj je naslednji seznam bolezni, med katerimi lahko trenirate. \u010ce pa niste prepri\u010dani, \u010de lahko telovadite ali ne, se posvetujte z zdravnikom.<\/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\">1. Rinitis<\/h3>\n\n\n\n<p>Rinitis je virusna oku\u017eba nosu in \u017erela. <strong>\u010ceprav so simptomi lahko razli\u010dni<\/strong>, ve\u010dina ljudi trpi zaradi zama\u0161enega nosu, glavobola, kihanja in ka\u0161ljanja.&nbsp;<span style=\"color: #ff6600;\">[3]<\/span> Na splo\u0161no lahko z rinitisom trenirate, vendar ne pozabite, da <strong>lahko bakterije \u0161irite med ljudi in jih tako oku\u017eite<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato je treba paziti na ustrezno higieno, <strong>da se prepre\u010di \u0161irjenje bakterij.<\/strong> Ko kihate in ka\u0161ljate, z roko pokrijte usta in si nato umijte roke.&nbsp;<span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Bole\u010dina v u\u0161esu<\/h3>\n\n\n\n<p>Gre za ostro, topo ali peko\u010do bole\u010dino v enem ali obeh u\u0161esih. <strong>U\u0161esne bole\u010dine pri odraslih povzro\u010dajo bole\u010dine v drugih predelih telesa.<\/strong> Na primer bole\u010dina v grlu se lahko prena\u0161a na bole\u010dino v u\u0161esu. Tak\u0161ne bolezni povzro\u010dajo oku\u017ebe sinusov, vneto grlo, <strong>oku\u017ebe zob ali spremembe tlaka. <span style=\"color: #ff6600;\">&nbsp;<\/span><\/strong><span style=\"color: #ff6600;\">[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>Vendar se vadba z bole\u010dinami v u\u0161esih <strong>\u0161teje za varno, \u010de nimate infekcije<\/strong> in <strong>bole\u010dina ne vpliva na vzdr\u017eevanje ravnovesja.&nbsp; <\/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\/iStock-957140560.jpg\" alt=\"Pri katerih boleznih lahko telovadite?\" width=\"843\" height=\"562\" title=\"Pri katerih boleznih lahko telovadite?\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Zama\u0161en nos<\/h3>\n\n\n\n<p>Zama\u0161en nos je za marsikoga neprijeten in mote\u010d. <strong>Pogosto je poln nos povezan z vro\u010dino ali drugimi simptomi,<\/strong> kot sta mo\u010dan ka\u0161elj in bole\u010dine v prsih. V teh primerih si vzemite \u010das za oddih od dela in treniranja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po drugi strani pa, <strong>\u010de nimate teh simptomov<\/strong>, vam lahko vadba pomaga <strong>o\u010distiti nosne odprtine in sprostiti dihanje.<\/strong>&nbsp; <span style=\"color: #ff6600;\">[7]&nbsp;<\/span><\/p>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Bole\u010de grlo<\/h3>\n\n\n\n<p>Bole\u010dine v grlu obi\u010dajno povzro\u010di <strong>virusna oku\u017eba, kot sta prehlad ali gripa.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce trpite le zaradi blage bole\u010dine v grlu, ki jo povzro\u010da navadni prehlad ali alergija, je vadba za vas varna. \u010ce bole\u010dine v grlu spremljajo povi\u0161ana telesna temperatura, te\u017eave s po\u017eiranjem ali drugi simptomi, morate<strong> poiskati zdravni\u0161ko pomo\u010d.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V \u010dasu bolezni je obi\u010dajno priporo\u010dljivo vklju\u010devati <strong>precej manj zahtevne \u0161portne aktivnosti<\/strong> v po\u010dasnem tempu in nizki obremenitvi. Zato morate trening mo\u010di, trening HIIT ali trening vzdr\u017eljivosti z dejavnostmi, kot so <span style=\"color: #ff6600;\">[9]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>sprehod<\/li><li>tek<\/li><li>plavanje<\/li><li>kolesarjenje<\/li><li>Tai Chi<\/li><li>joga<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vse na\u0161tete aktivnosti lahko izvajate na prostem<\/strong> in tako zmanj\u0161ate tveganje za <strong>\u0161irjenje bolezni na ljudi v fitnesu.&nbsp; &nbsp;<\/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\/iStock-483229389_1.jpg\" alt=\"Bolezni pri katerih ne nebi smeli telovaditi\" width=\"843\" height=\"562\" title=\"Bolezni pri katerih ne nebi smeli telovaditi\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Bolezni_med_katerimi_ne_bi_smeli_telovaditi\"><\/span>Bolezni, med katerimi ne bi smeli telovaditi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Brez skrbi, nekajdnevna pavza ne bo takoj uni\u010dila vseh va\u0161ih naporov. Ravno nasprotno,<strong> prosti \u010das in regeneracija bosta koristila telesu,<\/strong> zato, \u010de trpite za katero od naslednjih bolezni, <strong>ostanite doma<\/strong> v postelji in po\u010dakajte s treningom \u0161e nekaj dni.<\/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\">1. Povi\u0161ana telesna temperatura<\/h3>\n\n\n\n<p>Vro\u010dino smo \u017ee omenili, zdaj pa razlo\u017eimo,4 <strong>zakaj je nevarno telovaditi z visoko temperaturo.<\/strong> Ko imate vro\u010dino, se telesna temperatura dvigne nad 37 \u00b0 C in lahko povzro\u010di neprijetne simptome, kot so <strong>\u0161ibkost, dehidracija, bole\u010dine v mi\u0161icah in izguba apetita.<\/strong> \u010ce telovadite v \u010dasu vro\u010dine, ta pove\u010da <strong>tveganje za dehidracijo in lahko dodatno \u0161koduje telesu.<\/strong> Povi\u0161ana telesna temperatura je znak za bakterijsko ali virusno oku\u017ebo.<span style=\"color: #ff6600;\">&nbsp;[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poleg tega <strong>vro\u010dina zmanj\u0161a mi\u0161i\u010dno mo\u010d in vzdr\u017eljivost,<\/strong> poslab\u0161a koordinacijo in s tem <strong>pove\u010da tveganje za po\u0161kodbe<\/strong> med treningom.&nbsp;<span style=\"color: #ff6600;\">[11]<\/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\">2. Hud ali pogost ka\u0161elj<\/h3>\n\n\n\n<p>Ob\u010dasni ka\u0161elj je naravna reakcija na <strong>dra\u017eilne snovi ali teko\u010dine v dihalnih poteh.<\/strong> Vendar pa je pogost ka\u0161elj lahko simptom oku\u017ebe dihal<strong>, kot so rinitis, gripa ali celo plju\u010dnica.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dokler je ka\u0161elj<\/strong> povezan samo s praskanjem v grlu, ni razloga, da bi presko\u010dili trening. Kakorkoli, <strong>hud in dolgotrajen ka\u0161elj je znak, da va\u0161e telo potrebuje po\u010ditek<\/strong>. Tak ka\u0161elj lahko ote\u017euje dihanje in povzro\u010di kratko sapo med treningom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u0161elj, ki ga<strong> spremlja sluz, je lahko simptom oku\u017ebe ali druge bolezni<\/strong>, zato je potrebno poiskati zdravni\u0161ko pomo\u010d. Poleg tega je ka\u0161elj eden glavnih dejavnikov pri prenosu oku\u017eb in bolezni.&nbsp;<span style=\"color: #ff6600;\">[12]<\/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\">3. Te\u017eave z \u017eelodcem<\/h3>\n\n\n\n<p>Bolezni, ki vplivajo na prebavni sistem, kot je \u010drevesna gripa, lahko povzro\u010dijo hude simptome, kot so <strong>slabost, bruhanje, driska, vro\u010dina, \u017eelod\u010dni kr\u010di <\/strong>ali zmanj\u0161an apetit.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Prebavne te\u017eave<\/strong> so pogosto povezane z ob\u010dutkom \u0161ibkost, kar lahko povzro\u010di tveganje za po\u0161kodbe med treningom. Poleg tega so \u0161tevilne te\u017eave z \u017eelodcem, vklju\u010dno s \u010drevesno gripo, zelo nalezljive in se zlahka \u0161irijo na druge, zato raje <strong>ostanite doma in po\u010dakajte s treningi.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce imate kljub prebavnim te\u017eavam <strong>dovolj energije<\/strong> ali potrebujete sprostitev, poskusite <strong>la\u017eje raztezne vaje in jogo v udobju svojega doma.&nbsp; &nbsp;<\/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\/iStock-888699428.jpg\" alt=\"Te\u017eave z \u017eelodcem, gripa in vadba med boleznijo\" width=\"843\" height=\"562\" title=\"Te\u017eave z \u017eelodcem, gripa in vadba med boleznijo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Gripa<\/h3>\n\n\n\n<p>Gripa je <strong>nalezljiva bolezen, ki prizadene dihala.<\/strong> Povzro\u010da simptome, kot so vro\u010dina, mrzlica, bole\u010dine v grlu, splo\u0161na utrujenost, <strong>ob\u010dutljivost mi\u0161ic in ka\u0161elj.<\/strong> Lahko je blaga ali huda in v najslab\u0161em primeru povzro\u010di smrt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tisti, ki imajo <strong>poleg gripe<\/strong> tudi povi\u0161ano telesno temperaturo <strong>tvegajo dehidracijo. <\/strong>Med gripo ne smete nikoli telovaditi, saj lahko to upo\u010dasni okrevanje in poslab\u0161a zdravstveno stanje. Ve\u010dja telesna aktivnost <strong>za\u010dasno zmanj\u0161a imunski odziv telesa<\/strong> in s tem zavira okrevanje.&nbsp;<span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite, da je gripa zelo nalezljiva in da se<strong> \u0161iri kaplji\u010dno s kihanjem in ka\u0161ljanjem. <\/strong>\u010ce vam je zdravnik diagnosticiral gripo, se izogibajte javnih povr\u0161in in ne telovadite.<\/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=\"5_nasvetov_za_preprecevanje_izgube_misic_med_boleznijo\"><\/span>5 nasvetov za prepre\u010devanje izgube mi\u0161ic med boleznijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zdrava prehrana je bistvenega pomena za vsakega \u0161portnika, <strong>zlasti v \u010dasu bolezni.<\/strong> Iz neznanih razlogov, sicer zelo disciplinirani \u0161portniki v \u010dasu bolezni podle\u017eejo sladkim pregreham, pi\u0161kotom, \u010dokoladi, sladoledu. Zato vam bomo v naslednjih vrsticah svetovali, kaj morate jesti in \u010desa se morate med zdravljenjem izogibati.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <strong>&nbsp;<\/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\/iStock-1042971276.jpg\" alt=\"5 nasvetov za prepre\u010devanje izgube mi\u0161ic med boleznijo\" width=\"843\" height=\"562\" title=\"5 nasvetov za prepre\u010devanje izgube mi\u0161ic med boleznijo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Zau\u017eijte dovolj kalorij<\/h3>\n\n\n\n<p>Prepri\u010dani smo, da vas skrbi, da se vam bo ma\u0161\u010doba prilepila, medtem ko boste le\u017eali z gripo v postelji. <strong>Zavedati pa se morate, da vam uravnote\u017eena prehrana pomaga ohranjati telesno kondicijo<\/strong> in podpira imunski sistem. In ne pozabite, da se je <strong>veliko la\u017eje znebiti ma\u0161\u010dobe<\/strong>, kot obnoviti nekaj kilogramov mi\u0161ic, ki ste jih izgubili v \u010dasu bolezni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato zmanj\u0161ajte svoj <strong>obi\u010dajni vnos kalorij za 100 do 150 kalorij.<\/strong> Razdelite dieto na 5-6 manj\u0161ih obrokov, da <strong>ohranite razmerje makronutrientov.<\/strong> Omejite vnos ogljikovih hidratov, da nadomestite zmanj\u0161anje kalorij in u\u010dinek treninga.&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/p>\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<h3 class=\"wp-block-heading\">2. Redno dodajajte beljakovine<\/h3>\n\n\n\n<p>Potreba po jemanju beljakovin <strong>v \u010dasu stresa<\/strong> nara\u0161\u010da, bolezni in prehladi pa so stresni dejavniki za telo. \u0160tudija kriti\u010dno bolnih oseb v hipermetaboli\u010dnih in kataboli\u010dnih pogojih je pokazala, da je ve\u010dji vnos beljakovin povezan s <strong>pozitivnim du\u0161ikovim ravnovesjem, medtem ko je nizek vnos beljakovin privedel do mi\u0161i\u010dnega katabolizma.&nbsp;<\/strong><span style=\"color: #ff6600;\">[15]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mogo\u010de vam ni do <strong>zrezkov, jaj\u010dnih omlet ali skute<\/strong>, ampak bi morali postati va\u0161e zdravilo. \u010ce pa imate \u017eeljo po sladkem, ne posegajte po pi\u0161kotih, ampak si raje privo\u0161\u010dite svoje najljub\u0161e <a title=\"Beljakovine - GymBeam\" href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beljakovine<\/a> in tako zagotovite vnos beljakovin in \u017eeljo po sladkem.<\/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\/DSC04834.jpg\" alt=\"Med boleznijo je potrebna dopolnitev beljakovin\" width=\"843\" height=\"562\" title=\"Med boleznijo je potrebna dopolnitev beljakovin\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Dodajte ogljikove hidrate z nizkim glikemi\u010dnim indeksom<\/h3>\n\n\n\n<p>V \u010dasu bolezni telo ne more predelati ogljikovih hidratov na enak na\u010din, kot takrat,<strong> ko trenirate.<\/strong> Zato je najbolj\u0161a re\u0161itev osredoto\u010denje na vnos ogljikovih hidratov z nizkim glikemi\u010dnim indeksom v <strong>zgodnjih jutranjih urah, ko so mi\u0161i\u010dne celice<\/strong> najbolj ob\u010dutljive za shranjevanje glikogena.&nbsp;<span style=\"color: #ff6600;\">[14]<\/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\">4. Ohranjajte visok vnos zdravih ma\u0161\u010dob<\/h3>\n\n\n\n<p>Ma\u0161\u010doba je glavni vir energije za celice v mirovanju.&nbsp; Va\u0161e telo<strong> bo ob boju proti bolezni ustvarilo \u0161tevilne nove imunske celice<\/strong>, ma\u0161\u010dobne kisline pa so pomemben sestavni del vsake nove celi\u010dne membrane. Zato svojemu telesu ponudite najbolj\u0161e, in sicer <a href=\"https:\/\/gymbeam.si\/omega-3\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">omega ma\u0161\u010dobne kisline<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ribje olje, laneno olje ali kapsule omega-3 bodo slu\u017eili kot <strong>zadosten vir zdravih ma\u0161\u010dob.<\/strong> <strong>Med boleznijo odmerka <a title=\"Omega 3 - GymBeam\" href=\"https:\/\/gymbeam.si\/omega-3-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">omega-3 ma\u0161\u010dobnih kislin<\/a> ni treba pove\u010devati<\/strong>, samo upo\u0161tevajte priporo\u010deni odmerek.<\/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\">5. Ne pozabite na hidracijo<\/h3>\n\n\n\n<p>Morda mislite, da \u010de ne trenirate, <strong>vam ni treba skrbeti za dehidracijo. <\/strong>To je velik napaka. Telo na dan izgubi veliko teko\u010dine, ne glede na trening ali vadbo. Teko\u010dino izgubimo tudi z dihanjem, izlo\u010danjem in znojenjem. Poleg tega, <strong>med boleznijo, zaloge teko\u010din odvaja proizvodnja sluzi<\/strong>, vro\u010dina in dejstvo, da telo nenehno ustvarja nove celice.<strong> Zato, popijte najmanj 2 litra vode na dan.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pazite tudi, da v prehrano dodate dodatke, <strong>kot so <a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\"vitamini (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitamini<\/a> in <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\"minerali (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">minerali<\/a>, ki bodo pomagali v boju proti vnetjem. <\/strong>V naslednjih vrsticah vam bomo povedali, kateri so za \u010dlove\u0161ki organizem v \u010dasu bolezni najpomembnej\u0161i.<\/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\/DSC04454_1_.jpg\" alt=\"Ne pozabit na hidracijo\" width=\"843\" height=\"562\" title=\"Ne pozabit na hidracijo\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_prehranskih_dopolnil_ki_jih_potrebujete_med_boleznijo\"><\/span>6 prehranskih dopolnil, ki jih potrebujete med boleznijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ker se telo bori proti oku\u017ebi, je <strong>nujno potrebno podpreti imunski sistem<\/strong> in telo oskrbeti z vitamini in minerali, ki jih potrebuje. To u\u010dinkovito skraj\u0161a \u010das okrevanja in hitreje se boste lahko vrnili v fitnes. <strong>Prehranska dopolnila, o katerih bomo govorili, slu\u017eijo tudi prepre\u010devanju bolezni<\/strong>, zato jih morate nenehno dopolnjevati.<\/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\">1. Vitamin C<\/h3>\n\n\n\n<p><a title=\"Vitamin C GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamin C<\/a> (ali askorbinska kislina) je <strong>verjetno najbolj osnovno prehransko dopolnilo<\/strong> v \u010dasu oslabljene imunosti. Je <strong>vitalna sestavina vsake celice v telesu.<\/strong> V najve\u010djem dele\u017eu se vitamin C nahaja v belih krvnih celicah. Med oku\u017ebo telo uporablja samo <strong>vitamin C, ki ga najdemo v levkocitih, da prepre\u010di oksidativno \u0161kodo.<\/strong> To povzro\u010di znatno zni\u017eanje ravni vitamina C, pa tudi imunosti.<span style=\"color: #ff6600;\">&nbsp;[17]<\/span> <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kljub nekaterim kontroverznim raziskavam se zdi, da dopolnitev <a title=\"Vitamin C GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-c\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina C<\/a> izbolj\u0161a <strong>ve\u010d vidikov \u010dlovekovega imunskega odziva<\/strong> in izbolj\u0161a delovanje treh od petih vrst levkocitov, limfocitov, nevtrofilcev in monocitov.&nbsp;<span style=\"color: #ff6600;\">[19] [20] [21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato vam na podlagi razpolo\u017eljive literature <strong>priporo\u010damo<\/strong>, da ob normalnih pogojih treninga <strong>zau\u017eijete 2 &#8211; 2,5 g vitamina C<\/strong> <strong>na dan.<\/strong> V primeru simptomov pove\u010dajte odmerek na 4-5 g vitamina C dnevno. Vendar pa ne pozabite vzeti odmerka, razdeljenega na <strong>manj\u0161e odmerke 500 mg, ki jih jemljete ves dan.&nbsp;<\/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\/iStock-820610038.jpg\" alt=\"Vitamin C med boleznijo\" width=\"843\" height=\"562\" title=\"Vitamin C med boleznijo\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Vitamin E<\/h3>\n\n\n\n<p>Tako kot vitamin C,je zelo pomemben tudi <a title=\"Vitamin E GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin E<\/a>, ki <strong>skupaj s selenom deluje v tkivih, da zmanj\u0161a po\u0161kodbo lipidne membrane med oku\u017ebo. <\/strong>Izkazalo se je, da je vitamin E u\u010dinkovit pri izbolj\u0161anju ve\u010d parametrov imunske funkcije. <strong>Pove\u010duje proizvodnjo belih krvnih celic<\/strong>, izbolj\u0161a odzivnost protiteles in zmanj\u0161a nekatere viruse. Pomaga tudi pri <strong>prepre\u010devanju izgube apetita<\/strong> in huj\u0161anju zaradi gripe in bolezni.&nbsp;<span style=\"color: #ff6600;\">[17] [22] [23] [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato <strong>ne smete pozabiti dodati <a title=\"Vitamin E GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-e-60-kap-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina E<\/a> v svojo prehrano<\/strong>, v \u010dasu bolezni in slabe imunosti pa priporo\u010damo, da ga <strong>jemljete kot prehransko dopolnilo.<\/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\">3. Glutamin<\/h3>\n\n\n\n<p>Vsi vemo, kako pomemben je <a title=\"Glutamin - GymBeam\" href=\"https:\/\/gymbeam.si\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>glutamin<\/strong><\/a> za rast in obnovo mi\u0161ic. <strong>Glutamin je bistvo imunskega sistema.<\/strong> Ve\u010d kot 40% glutamina v telesu podpira prebavni trakt in ta aminokislina vpliva tudi na <strong>delovanje drugih delov telesa,<\/strong> vklju\u010dno z jetri, mo\u017egani in mi\u0161icami.<span style=\"color: #ff6600;\">&nbsp;[25] [26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Odziv telesa na oku\u017ebo, po\u0161kodbe in stres na splo\u0161no je, da <strong>za\u010dne odstranjevati glutamin iz mi\u0161ic.<\/strong> Obi\u010dajno to ni problem, saj lahko telo tudi samo proizvaja glutamin. V \u010dasu bolezni pa mnogi organi potrebujejo <strong>pove\u010dano u\u017eivanje glutamina.<\/strong> To pomeni, da kombinacija potreb imunskega sistema, presnovnih procesov in prebavni trakt porabijo glutamin hitreje kot obi\u010dajno, zato va\u0161e <strong>komaj delujo\u010de mi\u0161ice slu\u017eijo telesu kot glavni vir glutamina.&nbsp;<\/strong><span style=\"color: #ff6600;\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato morate <strong>\u0161e posebej v \u010dasu bolezni dodajati <a title=\"Glutamin - GymBeam\" href=\"https:\/\/gymbeam.si\/glutamin\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">glutamin<\/a>.<\/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\">4. Cink<\/h3>\n\n\n\n<p>\u0160tudije o dopolnjevanju <a href=\"https:\/\/gymbeam.si\/cink\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>cinka<\/strong><\/a> so prinesle ve\u010d <strong>pozitivnih rezultatov na podro\u010dju krepitve imunskih funkcij telesa.<\/strong> Pokazalo se je, da cink skraj\u0161a trajanje bolezni ali oku\u017ebe zgornjih dihalnih poti, <strong>zato se cink dodaja v nosna pr\u0161ila.<\/strong> <span style=\"color: #ff6600;\">[28] [29] [30]  <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zato morate v \u010dasu bolezni vedno imeti cink pri roki.<strong> Priporo\u010deni odmerek cinka je med 25 &#8211; 100 mg na dan,<\/strong> medtem ko vam prehranski dodatek <a title=\"ZMA in ZMB - GymBeam\" href=\"https:\/\/gymbeam.si\/zma-in-zmb\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">ZMB6<\/a> daje potreben odmerek cinka, dopolnjenega s <strong>podpornimi vitamini skupine B in magnezijevim mineralom<\/strong>, da pospe\u0161ite okrevanje.<\/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\">5. Vitamin D3<\/h3>\n\n\n\n<p><strong>Pomanjkanje <a title=\"Vitamin D - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">vitamina D <\/a><\/strong>je svetovni problem.<strong> Alarmantno je, ker premalo vitamina D povzro\u010di bolezni srca in o\u017eilja<\/strong>, diabetes, <strong>hipertenzijo<\/strong> in \u0161tevilne druge kroni\u010dne bolezni.&nbsp;<span style=\"color: #ff6600;\">[1]&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-936185460.jpg\" alt=\"Vitamin D je pomemben za imunost v \u010dasu bolezni\" width=\"843\" height=\"562\" title=\"Vitamin D je pomemben za imunost v \u010dasu bolezni\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;<\/p>\n\n\n\n<p><a title=\"Vitamin D - GymBeam\" href=\"https:\/\/gymbeam.si\/vitamin-d\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Vitamin D<\/strong><\/a> je zelo potreben za delovanje imunskega sistema. Podpira<strong> imunski odziv telesa, ima protivnetne in protimikrobne u\u010dinke.<\/strong> Zatira prehlad, gripo in \u0161tevilne druge bolezni.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010dini ljudi primanjkuje vitamina D, ki ga <strong>dobimo predvsem iz son\u010dne svetlobe, mnogi pa se izogibajo son\u010denju, ker se bojijo ko\u017enega raka.<\/strong> Po drugi strani pa tisti, ki pre\u017eivijo ve\u010d \u010dasa na soncu, uporabljajo kremo za za\u0161\u010dito pred UVB \u017earki, ki <strong>omogo\u010dajo proizvodnjo vitamina D v telesu. <\/strong>Zato ne pozabite jemati vitamina D kot dopolnilo in v prehrani.<\/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\">6. Ginger Shot<\/h3>\n\n\n\n<p>Ingver ima veliko koristi za zdravje ljudi. Ima protivnetni u\u010dinek, pomaga v boju proti oku\u017ebam in <strong>spada v kategorijo super hrane<\/strong>, ki telo oskrbuje s \u0161tevilnimi vitamini in minerali.<span style=\"color: #ff6600;\">&nbsp;[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Izvle\u010dek ingverja &#8211; <a title=\"Ginger Shot - GymBeam\" href=\"https:\/\/gymbeam.si\/ginger-shot-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><strong>Ginger Shot<\/strong><\/a> &#8211; lahko&nbsp; prepre\u010di \u0161irjenje razli\u010dnih vrst bakterij Zelo <strong>u\u010dinkovit je tudi proti bakterijam, ki povzro\u010dajo vnetje dlesni ali virusu RSV<\/strong>, kar povzro\u010da \u0161tevilne bolezni dihal. Odli\u010dno <strong>deluje kot preventiva.<\/strong>&nbsp; <span style=\"color: #ff6600;\">[32] [33] [34]&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\/52596130_2055424187912617_1332455157669036032_n.jpg\" alt=\"Ingver Shot kot prepre\u010devanje bolezni in idealen dodatek med boleznijo\" width=\"843\" height=\"562\" title=\"Ingver Shot kot prepre\u010devanje bolezni in idealen dodatek med boleznijo\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_po_bolezni_vrniti_v_formo\"><\/span>Kako se po bolezni vrniti v formo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ko simptomi bolezni za\u010dnejo izginjati, <strong>se boste po\u010dutili energi\u010dno in mo\u010dno.<\/strong> Vendar pa va\u0161 imunski sistem \u0161e <strong>ni pripravljen na hiter skok v ustaljeni \u017eivljenjski slog.<\/strong> Obstaja nekaj indikatorjev, ki vam bodo povedali, ali ste se pripravljeni vrniti v fitnes.&nbsp;<span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sr\u010dni utrip<\/strong> &#8211; izmerite sr\u010dni utrip ali pulz, takoj ko se zbudite. Normalni sr\u010dni utrip v mirovanju je med 60-100 udarci pri odrasli osebi. \u010ce se va\u0161 sr\u010dni utrip giblje v teh \u0161tevilkah, ste pripravljeni za\u010deti trenirati.<\/li><li><strong>Dihanje<\/strong> &#8211; poskrbite, da nimate te\u017eav z dihanjem, ne \u010dutite bole\u010din v prsih in ne trpite zaradi ka\u0161lja<\/li><li><strong>Poslu\u0161ajte svoje telo<\/strong> &#8211; \u010de se po\u010dutite zelo utrujeni tudi po blagi aktivnosti, telo potrebuje \u010das. Torej, vzemite \u0161e nekaj dni regeneracije, dokler niste pripravljeni.<\/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\/king-5723_1__1.JPG\" alt=\"Kako se po bolezni vrniti v formo?\" width=\"843\" height=\"562\" title=\"Kako se po bolezni vrniti v formo?\"\/><\/figure><\/div>\n\n\n\n<p>\u010ce ste uspe\u0161no prestali vse tri kazalnike, se lahko vrnete v fitnes. Vendar pa upo\u0161tevajte teh nekaj nasvetov, da prepre\u010dite bolezni zaradi oslabljene imunosti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Za\u010dnite po\u010dasi in postopoma.<\/strong> \u010ce sledite na\u010drtu vadbe, se vrnite na teden, preden ste zboleli.<\/li><li><strong>Pove\u010dajte vnos sadja in zelenjave.<\/strong> Dajte svojemu telesu dovolj vitaminov in mineralov za podporo imunskemu sistemu. Privo\u0161\u010dite si <a title=\"Ginger Shot - GymBeam\" href=\"https:\/\/gymbeam.si\/ginger-shot-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Ginger Shot<\/a> in ne pozabite pojesti 3 do 5 obrokov sadja ali zelenjave na dan.<\/li><li><strong>Spite vsaj 7 ur.<\/strong><\/li><li><strong>In ne po\u010dutite se krive.<\/strong> Normalno je, da \u010dlovek zboli, zato ne ogro\u017eajte imunskega sistema, s tem da prehitro za\u010dnete s treningi. Dajte si \u010das. Telo vam bo kasneje hvale\u017eno.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako pogosto ste bolni? Ali kdaj zbolite in morate presko\u010diti nekaj dni treninga? Ali pa vam je \u0161port toliko okrepil imunost, da niste \u017ee dolgo bili bolni? Povejte nam, kak\u0161na prehranska dopolnila jemljete v \u010dasu bolezni. \u010ce vam je ta \u010dlanek podal nove informacije, bomo veseli, \u010de ga boste podprli z deljenjem.<\/p>\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\/vitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tVitamins\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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","protected":false},"excerpt":{"rendered":"<p>Med boleznijo ni dobro telovaditi. Namesto treninga vzemite dodatke z vitamini C, E, D, cinkom in glutaminom, da okrepite imunost in da ozdravite.<\/p>\n","protected":false},"author":25,"featured_media":104278,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6651,6459,7569,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-263097","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-imunost","9":"tag-vadba-sl","10":"tag-vitamini-sl","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>Vadba med boleznijo - da ali ne? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Med boleznijo ni dobro telovaditi. 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