{"id":282387,"date":"2019-10-02T12:13:00","date_gmt":"2019-10-02T10:13:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=282387"},"modified":"2023-08-04T14:11:11","modified_gmt":"2023-08-04T12:11:11","slug":"ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/","title":{"rendered":"Ovo se dogodi kada napravite pauzu od vje\u017ebanja"},"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\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/#Razina_zdravlja\" title=\"Razina zdravlja\">Razina zdravlja<\/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\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/#Kako_vjezbanje_utjece_na_nase_tijelo\" title=\"Kako vje\u017ebanje utje\u010de na na\u0161e tijelo?\">Kako vje\u017ebanje utje\u010de na na\u0161e tijelo?<\/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\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/#Naizgled_zdravi_ali_manje_fit_pojedinci\" title=\"Naizgled zdravi, ali manje fit pojedinci\">Naizgled zdravi, ali manje fit pojedinci<\/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\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/#Uznemirujuci_pad\" title=\"Uznemiruju\u0107i pad\">Uznemiruju\u0107i pad<\/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\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/#Sto_se_dogodi_s_misicima_i_masti\" title=\"\u0160to se dogodi s mi\u0161i\u0107ima i masti?\">\u0160to se dogodi s mi\u0161i\u0107ima i masti?<\/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\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/#Lose_strane_neaktivnosti\" title=\"Lo\u0161e strane neaktivnosti\">Lo\u0161e strane neaktivnosti<\/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\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/#Rjesenje_je_aktivan_odmor\" title=\"Rje\u0161enje je aktivan odmor\">Rje\u0161enje je aktivan odmor<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ostanak u formi zahtijeva puno te\u0161kog rada i zato je va\u017eno vje\u017ebati<strong> u pravilnim vremenskim razmacima<\/strong>. No svi mi dobro znamo da nije mogu\u0107e uvijek biti aktivan te da se ponekad nekoliko slobodnih dana pretvori u dulju pauzu. Pogledajte \u0161to se dogodi kada <strong>va\u0161e tijelo na neko vrijeme naglo prestane vje\u017ebati.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Razina_zdravlja\"><\/span>Razina zdravlja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Kako bismo shvatili \u0161to stoji iza svega toga, bitno je prvo znati kako se mo\u017ee <strong>pro<\/strong><strong>cijeniti i kvantificirati razina zdravlja<\/strong><strong>.<\/strong> Budu\u0107i da se radi o na\u0161em tijelu i na\u0161oj razini zdravlja, nismo svi jednaki. Razli\u010dito vje\u017ebamo, bavimo se raznim sportovima, razli\u010diti smo po dobi i posebni, imamo jedinstvene prednosti i slabosti. Kao rezultat toga, <strong>utjecaj iznenadne neaktivnosti kod svakoga se o\u010dituje druga\u010dije<\/strong>. Me\u0111utim, postoje standardni pokazatelji koji se koriste za procjenu ove razine.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Jedna od najva\u017enijih mogu\u0107nosti mjerenja je <strong>mjerenje potro\u0161nje kisika (VO2)<\/strong> kojim se procjenjuje razlika u koncentraciji kisika izme\u0111u krvi koja izlazi iz srca i krvi koja se vra\u0107a u srce.<\/p>\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\/1390212694476090662.jpg\" alt=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\" width=\"843\" height=\"562\" title=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\"\/><figcaption>To se doga\u0111a kada va\u0161e tijelo prestane vje\u017ebati<\/figcaption><\/figure><\/div>\n\n<p>Sljede\u0107i alat kojim se slu\u017ee fizioterapeuti mjeri <strong>laktat<\/strong> koji se proizvodi kod odre\u0111enog intenziteta vje\u017ebanja. Laktat se u ljudskom tijelu neprestano stvara, a rije\u010d je o soli mlije\u010dne kiseline koja je <strong>kona\u010dan metaboli\u010dki proizvod aerobnog cijepanja glukoze, odnosno glikogena<\/strong>. Ovaj \u010dimbenik umora, laktat, proizvode mi\u0161i\u0107i kada je koli\u010dina kisika ograni\u010dena, dakle on je neizravan <strong>pokazatelj djelotvornosti tijela u opskrbi tkiva kisikom.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zatim, postoje ostali pokazatelji kao \u0161to su <strong>izdr\u017eljivost mi\u0161i\u0107a, snaga i fleksibilnost. <\/strong>S tim su povezani testovi u teretani koji uklju\u010duju sklekove, klasi\u010dne trbu\u0161njake, plank, dodirivanje no\u017enih prstiju rukama i sli\u010dno. No prema <em>Andreasu Bergdahlu<\/em>, docentu kardiovaskularne fiziologije na montrealskom Sveu\u010dili\u0161tu Concordia, ovi su testovi <strong>previ\u0161e subjektivni u usporedbi s mjerenjem potro\u0161nje kisika ili laktata.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Napokon, postoji i endokrinolo\u0161ka znanost koja procjenjuje u\u010dinke vje\u017ebanja <strong>na temelju razine hormona, metabolizma, rasta i razvoja, funkcije tkiva i raznih drugih stvari.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"28324,5075,49360,28936,6322,5585,29401,30342,29667,48487 \" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_vjezbanje_utjece_na_nase_tijelo\"><\/span>Kako vje\u017ebanje utje\u010de na na\u0161e tijelo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Da bismo razumjeli posljedice iznenadne tjelesne neaktivnosti, va\u017eno je uzeti u obzir <strong>u\u010dinke redovitog vje\u017ebanja.<\/strong> <em>Bergdahl<\/em> tvrdi da redovito vje\u017ebanje izdr\u017eljivosti dovodi do ovih<strong> glavnih posljedica:<\/strong><\/p>\n\n<p>\u2022 Pove\u0107ana sposobnost srca da pumpa krv&#13;\n\u2022 Pove\u0107ana sposobnost krvnih \u017eila da po\u0161alje krv onamo gdje je potrebna&#13;\n\u2022 Pove\u0107ani broj kapilara (opskrbljuju mi\u0161i\u0107e kisikom i hranom)&#13;\n\u2022 Pove\u0107ani broj i veli\u010dina mitohondrija (\u201celektrane\u201c stanica)<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Sve te promjene <strong>vode do u\u010dinkovitijeg iskori\u0161tavanja kisika i hranjivih tvari<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>\u201eUmjesto da va\u0161e tijelo \u0161alje veliku koli\u010dinu krvi u trbuh, bubrege i ko\u017eu s ograni\u010denom sposobno\u0161\u0107u pobolj\u0161anja performansi, ima osposobljeni kapacitet za kori\u0161tenje resursa za njihovo maksimiziranje,\u201c<strong> ka\u017ee Berghdal.<\/strong><\/em><\/p>\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-912201796.jpg\" alt=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\" width=\"843\" height=\"562\" title=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\"\/><\/figure><\/div>\n\n<p><em>Harry Pino<\/em>, senior fiziolog vje\u017ebanja u <a title=\"sport performance center\" href=\"http:\/\/nyulangone.org\/locations\/sports-performance-center\" target=\"_blank\" rel=\"noopener noreferrer\">Sport Performance Center u NYU Medical Center Langone<\/a>, sla\u017ee se s time da trening izdr\u017eljivosti ima <strong>ogroman utjecaj na organizam<\/strong>. <em>&#8220;Istra\u017eivanja pokazuju da 30 minuta kardiovaskularne aktivnosti, koja se redovito izvodi, ne samo da \u0107e pobolj\u0161ati va\u0161 kardiovaskularni sustav, ve\u0107 i neke od osnovnih pokretljivosti,&#8221;<\/em> <strong>rekao je<\/strong> <strong>Pino.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">&#8220;\u0160to ste vi\u0161e fit, to \u0107ete te\u017ee pasti.\u201c<\/h3>\n\n<p><em> &#8211; Harry Pino, senior fiziolog vje\u017ebanja u Sport Performance Center, NYU Medical Center Langone<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>\u0160tovi\u0161e, Pino tvrdi da redovito vje\u017ebanje pove\u0107ava snagu, pobolj\u0161ava koordinaciju, stabilnost i fleksibilnost, pobolj\u0161avaju\u0107i i <strong>endokrine pokazatelje<\/strong> poput razine \u0161e\u0107era ili masti.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Naizgled_zdravi_ali_manje_fit_pojedinci\"><\/span>Naizgled zdravi, ali manje fit pojedinci <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Dakle, \u0161to se doga\u0111a s tijelom kada <strong>fizi\u010dka aktivnost iznenada prestane<\/strong>? Bilo da se radi o elitnom sporta\u0161u ili obi\u010dnom korisniku fitness centra, ljudi se mogu lako ozlijediti, napraviti produljenu pauzu ili jednostavno izgubiti interes za vje\u017ebanjem.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Fiziolozi vje\u017ebanja referiraju se na to da su kod takvih \u201enaizgled zdravih, ali manje fit pojedinaca\u201c rezultati netreniranja duboki, ali <strong>u zna\u010dajnoj mjeri ovise o izvornoj razini pojedinca<\/strong>. Kako je rekao Pino: <em>\u201e\u0160to ste vi\u0161e fit, to \u0107ete te\u017ee pasti.\u201c<\/em> Bergdahl tako\u0111er tvrdi da fitness stanje sporta\u0161a opada tim br\u017ee \u0161to je vi\u0161e fit.<\/p>\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-826255420.jpg\" alt=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\" width=\"843\" height=\"562\" title=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\"\/><\/figure><\/div>\n\n<p><em>&#8220;To zna\u010di da ono \u0161to elitnom sporta\u0161u traje tjedan dana, pojedincu sa sjedila\u010dkim na\u010dinom \u017eivota mo\u017ee trajati jedan ili dva mjeseca,&#8221;<\/em><strong> ka\u017ee Bergdahl<\/strong>. Elitni sporta\u0161 \u0107e uvijek biti u boljem stanju od onoga koji samo le\u017ei na kau\u010du, no <strong>izgubit \u0107e ve\u0107i postotak svog fitness zdravlja<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Za jo\u0161 bolje obja\u0161njenje <strong>prikladna je sljede\u0107a analogija<\/strong>: imamo dva lonca s vodom &#8211; u jednom loncu voda samo \u0161to nije proklju\u010dala, a u drugome je voda vru\u0107a, ali jo\u0161 daleko od vrenja. Oba lonca \u0107e se ohladiti na sobnoj temperaturi, no nakon pet minuta <strong>prvi \u0107e lonac biti i dalje topliji od onog drugog<\/strong>, \u010dak i kad izgubi ve\u0107i dio cjelokupne topline.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Uznemirujuci_pad\"><\/span>Uznemiruju\u0107i pad<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Mjerenje maksimalnog aerobnog kapaciteta VO2 Max prvo je rje\u0161enje za mjerenje koje prati <strong>padove u mi\u0161i\u0107noj strukturi, snazi, izdr\u017eljivosti i koordinaciji<\/strong>. Sporta\u0161i u re\u017eimu netreniranja ne samo da osjete te padove, ve\u0107 tako\u0111er mogu o\u010dekivati i <strong>pove\u0107anje razine \u0161e\u0107era i krvnog tlaka<\/strong>. A neke pak promjene po\u010dnu osje\u0107ati vrlo brzo.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kao \u0161to je Bergdahl objasnio, aerobni enzimi koji pru\u017eaju hranu mitohondrijima, <strong>smanjit \u0107e se u samo nekoliko dana<\/strong>, dok adaptacija u opskrbi krvlju opada relativno sporo. U osnovi, lokalni metaboli\u010dki sustav <strong>zna\u010dajno se smanjuje<\/strong> u usporedbi s kapacitetom cirkulacije i opskrbom kisika.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;Postoje studije koje sugeriraju smanjenje potro\u0161nje kisika od <strong>7 do 10% nakon 12 dana iznenadne neaktivnosti<\/strong>, 14 do 15% nakon 50 dana i 16 do 18% nakon 80 dana,&#8221;<\/em> ka\u017ee Bergdahl.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Isto kao i Bergdahl, Pino ka\u017ee da je izdr\u017eljivost jedna od prvih stvari koju \u0107ete osjetiti. U ina\u010de zdravih ljudi <strong>posljedice neaktivnosti osje\u0107aju se ve\u0107 u prvom tjednu<\/strong>, iako u vrlo niskim postocima (manje od 5%), kako u potro\u0161nji kisika tako i u mi\u0161i\u0107noj snazi. Pino ka\u017ee da je to mogu\u0107e najbolje demonstrirati kod trka\u010da koji imaju najdramati\u010dnije padove.<\/p>\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-502816811.jpg\" alt=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\" width=\"843\" height=\"562\" title=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\"\/><\/figure><\/div>\n\n<p>Na primjer, Pino spominje osobu koja prije\u0111e 5 km u 20 minuta. Tek nakon tjedan dana neaktivnosti osobi \u0107e se pogor\u0161ati vrijeme za 10 sekundi. No, nakon 10 do 14 dana postoci po\u010dinju uistinu padati. Trka\u010di \u0107e osjetiti <strong>smanjenje snage mi\u0161i\u0107a<\/strong>, a njihovo \u0107e se vrijeme po\u010deti pogor\u0161avati za otprilike 1 minutu i 5 sekundi. Izme\u0111u 14. i 30. dana, sporta\u0161i mogu o\u010dekivati da \u0107e osjetiti <strong>smanjenje potro\u0161nje kisika do 12%<\/strong> i zaista <strong>primjetan pad mi\u0161i\u0107ne snage.<\/strong> <em>&#8220;Primijetite kako sam to tijekom prva dva tjedna opisao kao smanjenje snage mi\u0161i\u0107a,&#8221;<\/em> dodaje Pino, <em>&#8220;a kasnije kao pad mi\u0161i\u0107ne snage.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ono \u0161to je nekada bilo 20 minuta za 5 km sada se pretvorilo u 23 minute za 5 km. Nakon 1 do 2-mjese\u010dne pauze sporta\u0161i gube <strong>19 do 20% od potro\u0161nje kisika<\/strong> te osjete zna\u010dajni pad mi\u0161i\u0107ne snage. U toj fazi se pribli\u017eavaju ve\u0107 24 minute i nakon dva mjeseca obi\u010dno <strong>pokazuju smanjenje za 26% VO2.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;\u0160okantno je vidjeti \u0161to se doga\u0111a u ljudskom tijelu,&#8221;<\/em> ka\u017ee Pino. <em>&#8220;Ve\u0107 je vidljivo puno promjena u mi\u0161i\u0107ima, snazi i razini masti &#8211; zaista se po\u010dne pogor\u0161avati struktura dobre forme.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;To nekim ljudima mo\u017ee biti toliko obeshrabruju\u0107e da \u010dak ne\u0107e po\u010deti vje\u017ebati zbog straha da \u0107e sve izgubiti&#8221;,<\/em> ka\u017ee. <em>&#8220;To je zato \u0161to \u0107e sljede\u0107a obnova trajati du\u017ee, stoga je va\u017eno misliti o tome.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Zanimljivo je, kako Pino ka\u017ee, da neki ljudi <strong>krive svoju dob za ove padove<\/strong>, ali \u010dinjenica je da se s godinama potro\u0161nja kisika ne mijenja dramati\u010dno. <em>&#8220;Naravno, to \u0107e se eventualno mijenjati s godinama, ali uobi\u010dajene promjene nastaju zbog navike intenzivnog vje\u017ebanja, a to je ono \u0161to VO2 usporava,&#8221;<\/em> ka\u017ee. <em>&#8220;Nije to ba\u0161 toliko u u\u010destalosti vje\u017ebanja, ve\u0107 u njegovoj kvaliteti.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_se_dogodi_s_misicima_i_masti\"><\/span>\u0160to se dogodi s mi\u0161i\u0107ima i masti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Istina je da sporta\u0161 to osjeti prvo u kardiovaskularnom sustavu, no zatim slijedi gubitak mi\u0161i\u0107ne mase. Berghdal tvrdi da <strong>stopa gubitka uvelike ovisi o dobi<\/strong>, jer \u0161to smo stariji to br\u017ee gubimo mi\u0161i\u0107e.<\/p>\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-869831032.jpg\" alt=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\" width=\"843\" height=\"562\" title=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\"\/><\/figure><\/div>\n\n<p><em>&#8220;Presjek mi\u0161i\u0107nih vlakana &#8211; posebno onih koji se nazivaju spora vlakna (neophodni za aerobne aktivnosti i aktivnosti izdr\u017eljivosti), prvi se brzo smanji. To zna\u010di da \u0107e se pojedincu koji prolazi kroz razdoblje neaktivnosti smanjiti koli\u010dina mi\u0161i\u0107nog tkiva. Promjene \u0107e zapo\u010deti u prva dva tjedna. Osim toga, oksidacijska sposobnost (tj. sposobnost mitohondrija da proizvode energiju) opada u eksplozivni mi\u0161i\u0107ni tip koji nosi naziv brza mi\u0161i\u0107na vlakna.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Prema Pinou, vrhunski atlete imaju tendenciju da pokazuju <strong>pad u aerobnoj izdr\u017eljivosti u roku od tri tjedna<\/strong> od po\u010detka pauze, ali \u0107e jo\u0161 i nakon 12 tjedana zadr\u017eati <strong>zna\u010dajnu koli\u010dinu snage i izdr\u017eljivosti<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">&#8220;U osnovi, starenje ima sli\u010dne u\u010dinke kao iznenadna pauza od treninga.&#8221;<\/h3>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8211; Andreas Bergdahl, docent kardiovaskularne fiziologije na Montreal Concordia University<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;To je zato \u0161to je kondicija sporta\u0161a bila na visokoj razini,&#8221;<\/em> ka\u017ee. <em>&#8220;Ali ako govorimo o manje fit pojedincu, njegovi brojevi po\u010dnu opadati jo\u0161 i ranije.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pino ka\u017ee da bez obzira na to je li odre\u0111ena osoba sporta\u0161 ili samo netko tko redovito vje\u017eba, u\u010dinak neaktivnosti na strukturnom sustavu obi\u010dno se <strong>o\u010dituje izme\u0111u 10 i 28 dana kao zna\u010dajno smanjenje snage mi\u0161i\u0107a, uklju\u010duju\u0107i brzinu i okretnost, pokretljivost i gubitak koordinacije.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>A zatim uzimamo u obzir mast. Iako Pino tvrdi da je <strong>pretvaranje mi\u0161i\u0107a u mast veliki mit. <\/strong><em>&#8220;Ono \u0161to se zaista doga\u0111a je to da se mi\u0161i\u0107ne stanice, koje su posve razli\u010dite od masnih stanica, smanjuju jer nemate potra\u017enju za snagom i zato ne rastu&#8221;<\/em> , <strong>rekao je Pino.<\/strong> <em>&#8220;To je atrofija. Zatim, tu su masne stanice koje se sve vi\u0161e pove\u0107avaju i dovode do promjena u va\u0161em izgledu. Umjesto da izgledate vitko i \u010dvrsto, po\u010dinjete imati osje\u0107aj puno\u0107e i zaobljenosti.&#8221;<\/em><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kada do\u0111e do mr\u0161avljenja pomo\u0107u vje\u017ebanja, Pino ka\u017ee da tu postoje tri va\u017ene komponente:<strong> u\u010destalost, trajanje i intenzitet<\/strong>, pri \u010demu su prve dvije najva\u017enije.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lose_strane_neaktivnosti\"><\/span>Lo\u0161e strane neaktivnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Osim pove\u0107anja tjelesne te\u017eine i pove\u0107anog potencijala za pretilost, potpuno sjedila\u010dki na\u010din \u017eivota mo\u017ee dovesti <strong>do cijelog niza komplikacija<\/strong>, uklju\u010duju\u0107i zdravstvene probleme poput dijabetesa, kardiovaskularnih bolesti i problema sa zglobovima ili ligamentima. Drugi <strong>va\u017ean aspekt<\/strong> je taj da \u0107e nedostatak kretanja ubrzati pad funkcionalnih kapaciteta koji su povezani sa starenjem.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;Fiziolo\u0161ki i izvedbeni standardi brzo \u0107e se pobolj\u0161ati tijekom djetinjstva i dosti\u0107i svoj vrhunac izme\u0111u kasne adolescencije i 30. godine \u017eivota,&#8221; <\/em>ka\u017ee Bergdahl<em>. &#8220;Pad po\u010dinje ubrzo nakon toga, negdje oko 40. godine, ovisno o tjelesnom sustavu, pri \u010demu su promjene sli\u010dne neaktivnosti&#8221;. <\/em>Me\u0111utim, redovito vje\u017ebanje <strong>usporit \u0107e to pogor\u0161anje stanja<\/strong> i u\u010diniti va\u0161e tijelo &#8220;mla\u0111im&#8221; na du\u017ei vremenski period.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Kona\u010dno, razmotreni su i <strong>psiholo\u0161ki u\u010dinci na tjelesnu neaktivnost<\/strong> koji tako\u0111er trebaju biti uzeti u obzir. Kako se ispostavilo, manjak kretanja i neaktivnost imaju psiholo\u0161ke posljedice, poput depresije, tjeskobe i smanjenog samopouzdanja.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;Neke od tih psiholo\u0161kih posljedica imaju veze s protokom krvi (opet kisik) u mozak&#8221;,<\/em> <strong>obja\u0161njava Bergdahl.<\/strong> <em>&#8220;Vi\u0161e kisika jednako bolja mo\u017edana funkcija. Osim toga, tjelovje\u017eba je zapravo oblik stresa, ali dobrog i kontroliranog stresa, koji se koristi za treniranje tijela da bi savladalo ne samo pove\u0107anu potro\u0161nju kisika ve\u0107 i povi\u0161ene razine nekih hormona, poput norepinefrina. Vje\u017ebanjem \u0107e receptori postati neosjetljivi, \u0161to zna\u010di da \u0107e pove\u0107ana koncentracija ovih hormona trajati du\u017ee, kao i produ\u017eeno izlaganje va\u0161eg tijela stresu.&#8221; <\/em>Dakle, <strong>nedovoljno vje\u017ebanja stvara obrnuti efekt.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rjesenje_je_aktivan_odmor\"><\/span>Rje\u0161enje je aktivan odmor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Dakle, jasno je da naglo prihva\u0107anje sjedila\u010dkog na\u010dina \u017eivota, osobito nakon razdoblja redovitih treninga, ima<strong> sna\u017eno negativan utjecaj na organizam<\/strong>. <em>&#8220;Zato je va\u017eno ostati fizi\u010dki aktivan, \u010dak i ako ne trenirate onako kako ste navikli. \u010cak i kada \u0107ete imati pauzu, stalno morate biti u pokretu,&#8221; <\/em><strong>ka\u017ee Pino<\/strong><em>. &#8220;To je ono \u0161to nazivamo <strong>aktivnim odmorom.<\/strong>&#8220;<\/em><\/p>\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-609926926.jpg\" alt=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\" width=\"843\" height=\"562\" title=\"To se doga&#x111;a kada va&#x161;e tijelo prestane vje&#x17E;bati\"\/><\/figure><\/div>\n\n<p>I na kraju, Pino preporu\u010duje da sporta\u0161i, pa \u010dak i nakon \u0161to istr\u010de, naprimjer, maraton, ili kod lije\u010denja ozljede, <strong>stalno tra\u017ee na\u010dine kako ostati aktivni<\/strong>. Preporu\u010duje bicikl, elipti\u010dni trena\u017eer ili veslanje. Mnogi sporta\u0161i tako\u0111er imaju cross-treninge tijekom &#8220;<strong>razdoblja mirovanja<\/strong>&#8220;.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><em>&#8220;To je manja pauza za mi\u0161i\u0107e koji naporno rade,&#8221;<\/em> ka\u017ee, <em>&#8220;no istovremeno ne izgube toliko aerobne kondicije.&#8221;<\/em><\/p>\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\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\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>I sami dobro znate da je, da biste ostali u formi, potrebno je puno napornog rada u pravilnim vremenskim razmacima. No, \u0161to se dogodi s va\u0161im tijelom kada napravite pauzu od vje\u017ebanja bilo zbog ozljede ili odmora? Ovaj stru\u010dni \u010dlanak \u0107e vam to izvrsno objasniti.<\/p>\n","protected":false},"author":120,"featured_media":89996,"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":[132],"tags":[7208,7478,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-282387","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-regeneracija-hr","9":"tag-trening-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>Ovo se dogodi kada napravite pauzu od vje\u017ebanja - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"I sami dobro znate da je, da biste ostali u formi, potrebno je puno napornog rada u pravilnim vremenskim razmacima. No, \u0161to se dogodi s va\u0161im tijelom kada napravite pauzu od vje\u017ebanja bilo zbog ozljede ili odmora? Ovaj stru\u010dni \u010dlanak \u0107e vam to izvrsno objasniti.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/ovo-se-dogodi-kada-napravite-pauzu-od-vjezbanja\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ovo se dogodi kada napravite pauzu od vje\u017ebanja - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"I sami dobro znate da je, da biste ostali u formi, potrebno je puno napornog rada u pravilnim vremenskim razmacima. No, \u0161to se dogodi s va\u0161im tijelom kada napravite pauzu od vje\u017ebanja bilo zbog ozljede ili odmora? 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