{"id":285486,"date":"2021-08-07T15:33:00","date_gmt":"2021-08-07T13:33:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285486"},"modified":"2023-02-10T12:43:06","modified_gmt":"2023-02-10T11:43:06","slug":"dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/","title":{"rendered":"Dobro du\u0161evno po\u010dutje, huj\u0161anje in izbolj\u0161an spanec. Kak\u0161ne so \u0161e prednosti u\u017eivanja na prostem?"},"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\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#Kaj_vam_bo_prineslo_pohodnistvo_na_prostem\" title=\"Kaj vam bo prineslo pohodni\u0161tvo na prostem?\">Kaj vam bo prineslo pohodni\u0161tvo na prostem?<\/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\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#1_Zbistrite_glavo_in_napolnite_se_s_pozitivno_energijo\" title=\"1. Zbistrite glavo in napolnite se s pozitivno energijo\">1. Zbistrite glavo in napolnite se s pozitivno energijo<\/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\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#2_Podprli_boste_delovanje_mozganov_in_bili_bolj_ustvarjalni\" title=\"2. Podprli boste delovanje mo\u017eganov in bili bolj ustvarjalni\">2. Podprli boste delovanje mo\u017eganov in bili bolj ustvarjalni<\/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\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#3_Bolje_boste_spali\" title=\"3. Bolje boste spali\">3. Bolje boste spali<\/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\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#4_Za_spodbuditev_hujsanja_pokurite_precej_kalorij\" title=\"4. Za spodbuditev huj\u0161anja pokurite precej kalorij\">4. Za spodbuditev huj\u0161anja pokurite precej kalorij<\/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\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#5_Izboljsajte_svojo_kondicijo\" title=\"5. Izbolj\u0161ajte svojo kondicijo\">5. Izbolj\u0161ajte svojo kondicijo<\/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.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#6_Okrepite_svoje_telo_in_izboljsajte_ravnotezje\" title=\"6. Okrepite svoje telo in izbolj\u0161ajte ravnote\u017eje\">6. Okrepite svoje telo in izbolj\u0161ajte ravnote\u017eje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#7_Spodbuja_imunost_vnos_vitamina_D_in_porjavelost\" title=\"7. Spodbuja imunost, vnos vitamina D in porjavelost\">7. Spodbuja imunost, vnos vitamina D in porjavelost<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#8_Spodbudili_boste_zdravje_srca_in_pljuc\" title=\"8. Spodbudili boste zdravje srca in plju\u010d\">8. Spodbudili boste zdravje srca in plju\u010d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#9_Ne_potrebujete_posebne_opreme_ali_spretnosti\" title=\"9. Ne potrebujete posebne opreme ali spretnosti\">9. Ne potrebujete posebne opreme ali spretnosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#10_Prezivite_kakovosten_cas_s_svojo_druzino_in_prijatelji\" title=\"10. Pre\u017eivite kakovosten \u010das s svojo dru\u017eino in prijatelji\">10. Pre\u017eivite kakovosten \u010das s svojo dru\u017eino in prijatelji<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#Kako_se_pripraviti_na_pohod_in_kaj_vzeti_s_seboj\" title=\"Kako se pripraviti na pohod in kaj vzeti s seboj?\">Kako se pripraviti na pohod in kaj vzeti s seboj?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#1_Nacrtujte_svojo_pot\" title=\"1. Na\u010drtujte svojo pot\">1. Na\u010drtujte svojo pot<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#2_Vnaprej_preverite_vremenske_razmere\" title=\"2. Vnaprej preverite vremenske razmere\">2. Vnaprej preverite vremenske razmere<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#3_Pripravite_primerna_oblacila_in_obutev\" title=\"3. Pripravite primerna obla\u010dila in obutev\">3. Pripravite primerna obla\u010dila in obutev<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#4_Pripravite_druge_pomembne_predmete_ki_bi_vam_lahko_prisli_prav\" title=\"4. Pripravite druge pomembne predmete, ki bi vam lahko pri\u0161li prav\">4. Pripravite druge pomembne predmete, ki bi vam lahko pri\u0161li prav<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#5_Za_svoje_pustolovscine_pripravite_hrano_in_vodo\" title=\"5. Za svoje pustolov\u0161\u010dine pripravite hrano in vodo\">5. Za svoje pustolov\u0161\u010dine pripravite hrano in vodo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#6_Uzivajte_v_najvecji_mozni_meri\" title=\"6. U\u017eivajte v najve\u010dji mo\u017eni meri\">6. U\u017eivajte v najve\u010dji mo\u017eni meri<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.si\/blog\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Vsaj za nekaj \u010dasa boste zapustili gne\u010do v mesu in naglo \u017eivljenje, u\u017eivanje na prostem pa je v tem primeru lahko koristno iz ve\u010d razlogov. \u010ce boste imeli sre\u010do z vremenom, boste tudi s hribov in gora imeli \u010dudovit razgled na \u0161ir\u0161o okolico. Poleg tega boste spoznali tudi nove kraje. Medtem ko ste na sve\u017eem zraku, <strong>boste naredili tudi nekaj za svoje fizi\u010dno, pa tudi du\u0161evno zdravje, spodbudili boste huj\u0161anje in \u010drpali pozitivno energijo<\/strong>. V tem \u010dlanku boste prebrali, kak\u0161ne prednosti prina\u0161a pohodni\u0161tvo, dali pa vam bomo tudi nekaj nasvetov, kako se pripraviti na pohod.<\/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=\"Kaj_vam_bo_prineslo_pohodnistvo_na_prostem\"><\/span>Kaj vam bo prineslo pohodni\u0161tvo na prostem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohodni\u0161tvo je verjetno ena najbolj dostopnih aktivnosti. Vse, kar morate storiti, je, da se primerno obujete, prestopite hi\u0161ni prah in razi\u0161\u010dete bli\u017enji gozd ali pa se odpravite na nekoliko zahtevnej\u0161e poti v gore. Kaj lahko pridobite s hojo na sve\u017eem zraku?<\/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=\"1_Zbistrite_glavo_in_napolnite_se_s_pozitivno_energijo\"><\/span>1. Zbistrite glavo in napolnite se s pozitivno energijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sprehod v naravi lahko jemljete kot pobeg od vsakodnevnih skrbi. Pomagal vam bo pri tem, da se osredoto\u010dite na druge misli in vam narisal nasmeh na obraz. <strong>Biti obdan z naravo pomeni biti nagrajen z dobrim razpolo\u017eenjem, zmanj\u0161anjem tesnobe in negativnih misli<\/strong>. <span style=\"color: #ff6600\">[1-2]<\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1332\" height=\"2000\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/4-749x1124.jpg\" alt=\"Kak\u0161ne so prednosti pohodni\u0161tva?\" class=\"wp-image-279605\" title=\"Kak\u0161ne so prednosti pohodni\u0161tva?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4-266x400.jpg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4-1023x1536.jpg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/4.jpg 1332w\" sizes=\"auto, (max-width: 1332px) 100vw, 1332px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>V eni \u0161tudiji so pri udele\u017eencih, ki so na sve\u017eem zraku hodili devetdeset minut, spremljali mo\u017egansko aktivnost. Izkazalo se je, da imajo <strong>zmanj\u0161ano aktivnost v delu mo\u017eganov, ki je povezan z negativnimi \u010dustvi<\/strong> in depresijo. To je verjetno eden od razlogov, zakaj se lahko na sve\u017eem zraku po\u010dutite polje. Enako dolga hoja po mestu ni imela tak\u0161nih u\u010dinkov na mo\u017egane.<span style=\"color: #ff6600\"> [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohod lahko pomaga tudi <strong>zni\u017eati raven kortizola.<\/strong> To je hormon, ki se pove\u010da v stresnih situacijah. To je verjetno posledica kombinacije naravnega okolja in pozitivnega vpliva aktivnosti. Za te u\u010dinke se vam ni treba voziti predale\u010d, dovolj bo le kratek sprehod v bli\u017enjem parku. <span style=\"color: #ff6600\">[4-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce i\u0161\u010dete ve\u010d nasvetov, kako zmanj\u0161ati stres, preberite na\u0161 \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"Zakaj je stres nevaren in kako ga zmanj\u0161ati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres nevaren in kako ga zmanj\u0161ati?<\/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=\"2_Podprli_boste_delovanje_mozganov_in_bili_bolj_ustvarjalni\"><\/span>2. Podprli boste delovanje mo\u017eganov in bili bolj ustvarjalni<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Fizi\u010dna aktivnost<\/strong> na splo\u0161no <strong>spodbuja mo\u017eganske funkcije<\/strong>, kot so razmi\u0161ljanje ali spomin. \u010ce \u0161e \u0161tudirate ali imate du\u0161evno zahtevno slu\u017ebo, lahko izkoristite njene ugodne u\u010dinke. To dokazuje tudi ena \u0161tudija, po mnenju katere je \u017ee deset minut hoje dovolj, da <strong>izbolj\u0161ate svoje sposobnosti pri re\u0161evanju matemati\u010dnih nalog<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohodni\u0161tvo lahko v vas prebudi skrito ustvarjalnost. Samo za nekaj dni se odrecite sodobni tehnologiji in pojdite v naravo. Tako se bodo va\u0161i prezaposleni mo\u017egani spo\u010dili, p<strong>odprli pa boste tudi mo\u017eganske funkcije, kot so ustvarjalno razmi\u0161ljanje, re\u0161evanje problemov in koncentracija<\/strong>.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>To je na primer pokazala \u0161tudija, ki je opazila spremembe kognitivnih funkcij pri tistih, ki so \u0161tiri dni pre\u017eiveli v naravni brez povezave s sodobno tehnologijo. Po 4-dnevnem u\u017eivanju na prostem <strong>so bili 50% uspe\u0161nej\u0161i<\/strong> pri testih v smislu ustvarjalnega razmi\u0161ljanja in re\u0161evanja problemov. V eni manj\u0161i \u0161tudiji so odkrili tudi, da hoja povzro\u010di ve\u010dji pretok krvi v mo\u017egane. Postanejo bolj nasi\u010deni s kisikom, kar spodbudi tudi mo\u017eganske funkcije. Tudi to je verjetno eden od razlogov za te pozitivne spremembe.&nbsp;<span style=\"color: #ff6600\"> [7-8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010d o tem, kako po\u010ditek na prostem vpliva na vas, lahko preberete v na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kaj-storiti-ce-se-po-spanju-pocutite-utrujeno-osredotocite-se-na-teh-7-vrst-sprostitve\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kaj storiti, \u010de ne morete spati? Osredoto\u010dite se na teh 7 vrst po\u010ditka.<\/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=\"3_Bolje_boste_spali\"><\/span>3. Bolje boste spali<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pomanjkanje vadbe je lahko eden od razlogov za slabo kakovost spanca ali za to, da ne morete zaspati. Vsak \u0161port, tudi pohodni\u0161tvo, lahko pomaga. <strong>Pozitiven u\u010dinek hoje<\/strong> na spanec je bil potrjen tudi v \u0161tevilnih \u0161tudijah. Na primer, v eni od njih so udele\u017eenci, ki so imeli te\u017eave s spanjem, vsak dan dve uri hodili po gozdu. To je privedlo do dalj\u0161ega in kakovostnej\u0161ega spanca. Fizi\u010dna aktivnost je lahko dejavnik, <strong>vendar ima tudi \u010das, pre\u017eivet na prostem, pomirjujo\u010d u\u010dinek<\/strong>. <span style=\"color: #ff6600\">[9-10]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-1124x749.jpg\" alt=\"Pohodni\u0161tvo spodbuja spomin in ustvarjalnost\" class=\"wp-image-279633\" width=\"843\" height=\"562\" title=\"Pohodni\u0161tvo spodbuja spomin in ustvarjalnost\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5154-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>Vsekakor vam ni treba hoditi po gozdu dve uri na dan. Dovolj bo, \u010de se osredoto\u010dite na redno gibanje kakr\u0161ne koli vrste. \u010ce vam uspe pre\u017eiveti nekaj \u010dasa v naravi, bo posledi\u010dno u\u010dinek v obliki kakovostnega spanca verjetno \u0161e ve\u010dji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se spra\u0161ujete, kaj lahko naredite za bolj\u0161i spanec, preberite \u010dlanek <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec.<\/a><\/strong><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Za_spodbuditev_hujsanja_pokurite_precej_kalorij\"><\/span>4. Za spodbuditev huj\u0161anja pokurite precej kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekateri menijo, da je pohodni\u0161tvo nezahteven \u0161port. To pa morda sploh ne dr\u017ei. Velika razlika je, \u010de hodite trideset minut po ravnem v gozdu ali pa se odpravite na nekajdnevni pohod v gore s polno nalo\u017eenim nahrbtnikom. Ko se odpravite na ve\u010djo pustolov\u0161\u010dino, obi\u010dajno hodite nekaj ur. Tako boste <strong>pokurili veliko kalorij<\/strong>, \u010deprav imate na hrbtu le lahek nahrbtnik in ne plezate po gorskih vrhovih.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-843x1124.jpg\" alt=\"Pohodni\u0161tvo spodbuja huj\u0161anje\" class=\"wp-image-279650\" title=\"Pohodni\u0161tvo spodbuja huj\u0161anje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/1625207589445259-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Ve\u010d energije porabite, bolj spodbujate huj\u0161anje. Pri tem vam lahko pomaga <strong>hoja<\/strong>.<strong> Ni tako zahtevna za sklepe in mi\u0161i\u010dno-skeletni sistem kot drugi \u0161porti<\/strong>. To vam omogo\u010da, da uporabite hojo kot sredstvo za huj\u0161anje, zlasti za tiste, ki \u0161ele za\u010denjajo ali se ne morejo ukvarjati z drugimi \u0161portnimi aktivnostmi.<span style=\"color: #ff6600\"> [11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kaj vpliva na koli\u010dino porabljenih kalorij med pohodom?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vrsta terena &#8211;<\/strong> bolj zahteven je teren, ve\u010d energije porabite.<\/li><li><strong>Dol\u017eina in vi\u0161ina vzpona &#8211;<\/strong> ne le prehojeni kilometri, ampak tudi preplezani metri dolo\u010dajo, koliko energije porabite med pohodom.<\/li><li><strong>Nadmorska vi\u0161ina &#8211;<\/strong> obi\u010dajno boste porabili ve\u010d kalorij na vi\u0161jih nadmorskih vi\u0161inah kot na ni\u017ejih obmo\u010djih.<\/li><li><strong>Obremenitev v obliki <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/nahrbtnik-adventure-military-green-gymbeam.html\" target=\"_blank\" aria-label=\"nahrbtnika (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">nahrbtnika<\/a><\/span> &#8211;<\/strong> dodana obremenitev = ve\u010d porabljenih kalorij.<\/li><li><strong>Hitrost hoje &#8211;<\/strong> hitreje kot boste hodili, bolj intenzivno bo gibanje in porabili boste ve\u010d kalorij na enoto \u010dasa.<\/li><li><strong>Telesna te\u017ea &#8211;<\/strong> \u010de tehtate 60 kg, porabite manj kalorij kot va\u0161 80 kg prijatelj.<\/li><li><strong>Uporaba pohodni\u0161kih palic &#8211; <\/strong>\u010de se odpravite na pohod s palicami, boste z vklju\u010devanjem ve\u010d mi\u0161i\u010dnih skupin porabili v povpre\u010dji 18 &#8211; 67% ve\u010d energije, kot \u010de bi hodili brez palic. <span style=\"color: #ff6600\">[13-15]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Poraba energije pri 3-urnem pohodu v gore brez te\u017ejih bremen:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>povpre\u010dna 65 kg \u017eenska porabi pribli\u017eno <strong>1224 kcal,<\/strong><\/li><li>povpre\u010den 80 kg mo\u0161ki porabi pribli\u017eno <strong>1512 kcal.<\/strong> <span style=\"color: #ff6600\">[16]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oba porabita energijo, ki je pribli\u017eno enaka polovici njunega obi\u010dajnega dnevnega vnosa energije. Zato je pomembno, da imate <strong>med pohodom pri roki prigrizke<\/strong>, morda v obliki <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/beljakovinska-ploscica-moimuv-gymbeam.html\" target=\"_blank\" aria-label=\"beljakovinskih plo\u0161\u010dic (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">beljakovinskih plo\u0161\u010dic<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/mesanica-naravnih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\"ore\u0161\u010dkov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ore\u0161\u010dkov<\/a><\/span> ali <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/suseno-meso-beef-jerky-original-gymbeam.html\" target=\"_blank\" aria-label=\"suhega mesa (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suhega mesa<\/a><\/span>. Dali vam bodo mo\u010d za naslednji del pohoda.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce u\u017eivate v hoji in \u017eelite shuj\u0161ati, potem zagotovo ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-hitro-shujsati-s-hojo\/\" target=\"_blank\" aria-label=\"Kako hitro shuj\u0161ati s hojo? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako hitro shuj\u0161ati s hojo?<\/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=\"5_Izboljsajte_svojo_kondicijo\"><\/span>5. Izbolj\u0161ajte svojo kondicijo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohodni\u0161tvo je lahko tudi odli\u010den na\u010din za bolj\u0161o kondicijo. Sposobnost prilagajanja obremenitve, trajanja in intenzivnosti je <strong>primerna za ambiciozne \u0161portnike<\/strong>. Za te bi bilo idealno, da za\u010dnejo s kraj\u0161imi pohodi po ravnem in se postopoma pomikajo proti hribovitej\u0161emu terenu. Uporabljajo lahko tudi <strong>pohodni\u0161ke palice<\/strong> in poskusijo z nordijsko hojo, saj bodo tako med hojo vklju\u010dili mi\u0161ice zgornjega dela telesa, premagovali bodo te\u017eje terene in hitreje se bodo gibali. <span style=\"color: #ff6600\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nordijska hoja poskrbi za krepitev skoraj celega telesa, ne obremenjuje sklepov in pokuri ve\u010d kalorij. <strong>Bolj\u0161a kondicija je pomembna za splo\u0161no zdravje<\/strong> in la\u017eje obvladovanje vsakodnevnih aktivnosti, kot so hoja po stopnicah ali tekanje za avtobusom. <span style=\"color: #ff6600\">[17-18]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-1124x750.jpg\" alt=\"Ali bom zahvaljujo\u010d pohodni\u0161tvu v bolj\u0161i formi?\" class=\"wp-image-279755\" width=\"843\" height=\"563\" title=\"Ali bom zahvaljujo\u010d pohodni\u0161tvu v bolj\u0161i formi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-943000932-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Okrepite_svoje_telo_in_izboljsajte_ravnotezje\"><\/span>6. Okrepite svoje telo in izbolj\u0161ajte ravnote\u017eje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri hoji delujejo predvsem mi\u0161ice <strong>zadnjice, stegen in me\u010d<\/strong>. Toda ves napor ni odvisen samo od njih. Prav tako pa mora pri hoji trdo delati tudi <strong>trup ali jedro telesa<\/strong>. Ohranja pokon\u010dno dr\u017eo, ki zna na razli\u010dnih terenih povzro\u010diti nekaj preglavic, na primer pri pre\u010dkanju skal ali korenin na poti. Te\u017eki nahrbtnik zahteva tudi vklju\u010devanje <strong>mi\u0161ic hrbta, ramen in trupa<\/strong>. \u0160e ve\u010djo <strong>aktivacijo mi\u0161ic zgornjega dela telesa<\/strong> dose\u017eemo z uporabo <strong>pohodni\u0161kih palic<\/strong>. Pri hoji po neravnem terenu se morate pogosto osredoto\u010diti na ohranjanje ravnote\u017eja. Pohodni\u0161ke palice pa izbolj\u0161ajo va\u0161o <strong>stabilnost in koordinacijo<\/strong>. Tako boste manj dovzetni za po\u0161kodbe, kot je na primer zvin gle\u017enja pri nerodnem sestopu. <span style=\"color: #ff6600\">[19-22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I\u0161\u010dete vaje za bolj\u0161o stabilnost in koordinacijo? Potem ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.si\/blog\/10-najboljsih-vaj-z-bosu-zogo-za-izboljsanje-ravnotezja-krepitev-hrbta-in-celega-telesa\/\" target=\"_blank\" aria-label=\"10 najbolj\u0161ih vaj z BOSU \u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celega telesa. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">10 najbolj\u0161ih vaj z BOSU \u017eogo za izbolj\u0161anje ravnote\u017eja, krepitev hrbta in celega telesa.<\/a><\/strong><\/span><\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/7-749x1124.jpg\" alt=\"Pohodni\u0161tvo in vitamin D\" class=\"wp-image-279737\" title=\"Pohodni\u0161tvo in vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/7-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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Spodbuja_imunost_vnos_vitamina_D_in_porjavelost\"><\/span>7. Spodbuja imunost, vnos vitamina D in porjavelost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sodobni ljudje vse ve\u010d \u010dasa pre\u017eivijo v zaprtih prostorih in se premalo gibajo, kar se lahko ka\u017ee ne le v obliki psiholo\u0161kih motenj, ampak tudi v poslab\u0161anju imunskih funkcij. Glede na \u0161tudije lahko hoja poskrbi za <strong>pove\u010danje \u0161tevila belih krvnih celic<\/strong>, ki so sestavni del obrambe. Zahvaljujo\u010d temu <strong>pohodni\u0161tvo pozitivno vpliva na imunski sistem in splo\u0161no odpornost telesa.<\/strong> <span style=\"color: #ff6600\">[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>Pomembno vlogo igra tudi pre\u017eivljanje \u010dasa na prostem. Ko pre\u017eivljate \u010das med drevesi, vdihujete snovi, ki jih proizvajajo. Imenujejo se fitoncidi in \u0161\u010ditijo drevesa pred \u0161kodljivci. \u010clove\u0161ko telo se odzove s pove\u010danjem aktivnosti in \u0161tevila vrste belih krvnih celic, ki jih imenujemo tudi naravne celice ubijalke (NK-celice). Sodelujejo pri <strong>za\u0161\u010diti pred virusi in rakom<\/strong>. \u0160tudije ka\u017eejo, da lahko ta pozitiven u\u010dinek traja ve\u010d dni celo tednov po vrnitvi iz narave. <span style=\"color: #ff6600\">[25-28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko je vreme jasno in na va\u0161em pohodu sije sonce, si lahko <strong>privo\u0161\u010dite soliden odmerek vitamina D<\/strong>. Ta pomembna snov nastane, ko je ko\u017ea izpostavljena soncu. Vitamin D spodbuja normalno delovanje imunskega sistema in zdravje kosti. Zato se ne bojte sle\u010di majice in pokazati \u0161portnega telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Hkrati boste <strong>nekoliko porjaveli<\/strong>, vendar ne pozabite uporabiti kreme za son\u010denje z za\u0161\u010ditnim UV-filtrom. Nastali u\u010dinek porjavelosti lahko \u0161e dodatno podprete z <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/sun-kiss-beastpink.html\" target=\"_blank\" aria-label=\"dopolnili (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnili<\/a><\/span>, ki vsebujejo antioksidante, beta karoten in druge snovi. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n<\/div>\n<\/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=\"8_Spodbudili_boste_zdravje_srca_in_pljuc\"><\/span>8. Spodbudili boste zdravje srca in plju\u010d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohodni\u0161tvo je priljubljena oblika kardio vadbe. Med hojo kri te\u010de skozi \u017eile in srce za\u010dne hitreje utripati, kar boste prepoznali po vi\u0161jem sr\u010dnem utripu. \u010ce redno hodite, se bo va\u0161 kardiovaskularni sistem navadil na dodatno obremenitev, zaradi \u010desar bo mo\u010dnej\u0161i in odpornej\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Telesna aktivnost na splo\u0161no pomaga <strong>zni\u017eati sr\u010dni utrip v mirovanju, normalizirati krvni tlak in raven holesterola v krvi<\/strong>. To so pomembni kazalniki zdravja srca in o\u017eilja. \u010ce boste po ravnem ali navkreber hodili nekoliko hitreje, boste tudi bolj globoko dihali. \u010ce pa redno hodite v naravo, boste tako ob\u010dutili tudi druge pozitivne u\u010dinke. <strong>Zmogljivost va\u0161ih plju\u010d<\/strong> se bo izbolj\u0161ala, pa tudi va\u0161e dihanje bo \u0161e bolj u\u010dinkovito. <span style=\"color: #ff6600\">[30-32]<\/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=\"9_Ne_potrebujete_posebne_opreme_ali_spretnosti\"><\/span>9. Ne potrebujete posebne opreme ali spretnosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Razen \u010de se nameravate povzpeti po zavarovanih plezalnih poteh ali osvojiti osemtiso\u010daka, ne potrebujete posebne opreme ali spretnosti. Samo obuti se morate in iti. Lahko hodite kamor koli, toda da bi izkoristili vse prednosti pohodni\u0161tva, je najbolje, da <strong>poi\u0161\u010dete poti, ki se vijejo skozi naravo<\/strong> in razi\u0161\u010dete okoli\u0161ke gozdove, hribe ali gore.<\/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=\"10_Prezivite_kakovosten_cas_s_svojo_druzino_in_prijatelji\"><\/span>10. Pre\u017eivite kakovosten \u010das s svojo dru\u017eino in prijatelji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pojdite na sprehod skupaj s svojo dru\u017eino in prijatelji. Skupaj boste pre\u017eiveli kakovosten \u010das in se spoznali na globlji ravni. <strong>Poskrbeli boste za skupne izku\u0161nje, ki se jih boste z nasmehom spominjali \u0161e leta<\/strong>. Pri na\u010drtovanju poti pomislite na kondicijo in izku\u0161nje vseh udele\u017eencev pohoda. Tako boste vsi u\u017eivali v pohodu in nikogar ne boste odvrnili od tega, da bi se v prihodnje skupaj odpravili na pohod.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-1124x749.jpg\" alt=\"Pohod z dru\u017eino in prijatelji\" class=\"wp-image-279666\" width=\"843\" height=\"562\" title=\"Pohod z dru\u017eino in prijatelji\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/iStock-1225100245-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_se_pripraviti_na_pohod_in_kaj_vzeti_s_seboj\"><\/span>Kako se pripraviti na pohod in kaj vzeti s seboj?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri pohodni\u0161tvu se dr\u017eite naslednjega mota: <strong>&#8220;Bolje biti pripravljen kot presene\u010den.&#8221;<\/strong> To \u0161e posebej velja za gore, kjer se odmikate od sodobne civilizacije. Bolj zahtevna in dalj\u0161a je pot, bolj morate razmi\u0161ljati o tem, kaj vzeti s seboj. No\u010dete nositi te\u017ekega nahrbtnika, polnega neprakti\u010dnih predmetov, hkrati pa si ne morete privo\u0161\u010diti, da doma pozabite nekaj pomembnega. Oprema je pri enodnevnih in ve\u010ddnevnih izletih druga\u010dna. \u010cesa ne smete nikoli pozabiti?<\/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=\"1_Nacrtujte_svojo_pot\"><\/span>1. <strong>Na\u010drtujte svojo pot<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilagodite jo svoji <strong>kondiciji in izku\u0161njam<\/strong>. Razmislite tudi o tem, kdaj zaide sonce. Verjetno ne \u017eelite hoditi po gozdu in gorah v temi. Natisnite na\u010drtovano pot z okolico na papir, da bo na voljo v vsakem trenutku, ali pa pot v na\u010dinu brez povezave shranite v mobilno aplikacijo.<\/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=\"2_Vnaprej_preverite_vremenske_razmere\"><\/span>2. <strong>Vnaprej preverite vremenske razmere<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Predvsem v gorah se lahko vreme spreminja iz minute v minuto. Dobro je vedeti, ali vas \u010daka son\u010dno vreme z jasnim nebom ali de\u017eeven dan, potem lahko ustrezno pripravite obla\u010dila in \u010devlje.<\/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\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"841\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-841x1124.jpg\" alt=\"Kaj vzeti s seboj na pohod v hribe?\" class=\"wp-image-279680\" title=\"Kaj vzeti s seboj na pohod v hribe?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-841x1124.jpg 841w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-299x400.jpg 299w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-1150x1536.jpg 1150w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-1533x2048.jpg 1533w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/DSC09732-scaled.jpg 1916w\" sizes=\"auto, (max-width: 841px) 100vw, 841px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Pripravite_primerna_oblacila_in_obutev\"><\/span>3. <strong>Pripravite primerna obla\u010dila in obutev<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pri izbiri obutve upo\u0161tevajte pravilo: <strong>Te\u017eji kot je teren in ve\u010dja kot je obremenitev na hrbtu, trdnej\u0161a mora biti obutev<\/strong>. Z nizkimi in lahkimi \u010devlji se lahko spopadete z enostavnimi potmi. Gle\u017enarji bodo pri\u0161li prav pri dalj\u0161ih in zahtevnej\u0161ih pohodih. Na ve\u010ddnevnih poteh ali v slabem vremenu se boste dobro odlo\u010dili s \u010devlji, ki ne prepu\u0161\u010dajo vode, saj boste s tem poskrbeli, da bodo noge ostale suhe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za obla\u010dila se <strong>za odvajanje znoja zana\u0161ajte na lahke <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/moski-funkcionalni-top-infinity-strix.html\" target=\"_blank\" aria-label=\"funkcionalne (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">funkcionalne<\/a><\/span> materiale<\/strong>. Tudi poleti ne pozabite spakirati lahke nepremo\u010dljive <span style=\"color: #ff6600\"><a aria-label=\"jakne (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/moska-jakna-stormbreaker-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jakne<\/a><\/span> v primeru de\u017eja ali hladnej\u0161ega vremena. Bolje je imeti nekaj slojev in pripraviti vsaj eno <span style=\"color: #ff6600\"><a aria-label=\"majico s kratkimi rokavi (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/zenska-majica-trn-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">majico s kratkimi rokavi<\/a><\/span>, v katero se lahko preoble\u010dete. V primeru, da boste osvajali vi\u0161je gore, razmislite o mo\u017enosti ni\u017ejih temperatur. Zato raje spakirajte dolge <span style=\"color: #ff6600\"><a aria-label=\"pajkice (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/moske-kompresijske-pajkice-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pajkice<\/a><\/span> ali hla\u010de, <span style=\"color: #ff6600\"><a aria-label=\"majico z dolgimi rokavi (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/kompresijska-majica-spiro-black-red-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">majico z dolgimi rokavi<\/a><\/span> in toplej\u0161o <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/catalog\/product\/view\/id\/53488\/s\/jopa-s-kapuco-essential-zip-up-black-strix\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">jopico<\/a><\/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=\"4_Pripravite_druge_pomembne_predmete_ki_bi_vam_lahko_prisli_prav\"><\/span>4. <strong>Pripravite druge pomembne predmete, ki bi vam lahko pri\u0161li prav<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za primere po\u0161kodb vzemite bistvena zdravila, obli\u017ee, povoje in razku\u017eila. Napolnite svoj mobilni telefon in morda vam bo pri\u0161la prav tudi napajalna enota. V gorah boste zagotovo potrebovali kakovostna son\u010dna o\u010dala, za\u0161\u010dito pred soncem in <a href=\"https:\/\/gymbeam.si\/kapa-s-siltom-shade-black-strix.html\" target=\"_blank\" aria-label=\"kapo. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">kapo<\/span>.<\/a> \u010ce na poti ostanete dlje od pri\u010dakovanega, vzemite naglavno svetilko in rezervne svetilke. Prav tako nekoga, ki vam je blizu, obvestite o tem, kam greste.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Za_svoje_pustolovscine_pripravite_hrano_in_vodo\"><\/span>5. <strong>Za svoje pustolov\u0161\u010dine pripravite hrano in vodo<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Doma si lahko pripravite toaste z namazom ali <span style=\"color: #ff6600\"><a aria-label=\"maslom iz ore\u0161\u010dkov (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maslom iz ore\u0161\u010dkov<\/a><\/span> in marmelado. Dodajte beljakovinske plo\u0161\u010dice, me\u0161anico ore\u0161\u010dkov, suho meso ali <span style=\"color: #ff6600\"><a aria-label=\"energijski gel (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">energijski gel<\/a><\/span>. Prav tako ne pozabite na veliko <span style=\"color: #ff6600\"><a aria-label=\"steklenico vode (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/steklenica-nomad-1800-ml-strix.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">steklenico vode<\/a><\/span>, ki jo lahko obogatite z <span style=\"color: #ff6600\"><a aria-label=\"ionskim (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/hipotonicni-napitek-rehydrate-1000ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ionskim<\/a><\/span> napitkom ali <a href=\"https:\/\/gymbeam.si\/bcaa\" class=\"ek-link\">BCAA<\/a>. <a aria-label=\"Magnezijevi shoti (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/magnesium-shot-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">Magnezijevi<\/span> shoti<\/a> bodo koristni za prepre\u010devanje kr\u010dev. \u010ce se odpravljate na ve\u010ddnevna potovanja, lahko uporabite vnaprej <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/pripravljene-jedi\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pripravljene <span style=\"color: #ff6600\">obroke<\/span><\/a>, ki jih je treba le pogreti.<\/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=\"6_Uzivajte_v_najvecji_mozni_meri\"><\/span>6. <strong>U\u017eivajte v najve\u010dji mo\u017eni meri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vas \u010daka nova pustolov\u0161\u010dina in imate vse \u017ee pripravljeno? Pojdite na pot in u\u017eivajte.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/07\/2-1124x749.jpg\" alt=\"Kako se pripraviti na pohod?\" class=\"wp-image-279694\" width=\"843\" height=\"562\" title=\"Kako se pripraviti na pohod?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/2.jpg 1266w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pohodni\u0161tvo je odli\u010den \u0161port. Omogo\u010da vam, da do\u017eivite lepote narave, nove kraje in \u010drpate pozitivno energijo. <strong>Pomaga tudi pri huj\u0161anju, bolj\u0161i postavi in obvladovanju stresa.<\/strong> Spodbuja splo\u0161no zdravje in delovanje mo\u017eganov, zaradi \u010desar ste pri delu ali v \u0161oli u\u010dinkovitej\u0161i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne potrebujete posebne opreme<\/strong> in se lahko mirno odpravite v bli\u017eino svojega doma. Samo na\u010drtujte svojo pot, dobro se oblecite, spakirajte hrano in vso drugo potrebno opremo in \u017ee se lahko odpravite novim pustolov\u0161\u010dinam naproti. S seboj vzemite prijatelje ali dru\u017eino in se skupaj odpravite na sprehod.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ste ljubitelji pohodni\u0161tva ali vas ta \u0161port \u0161e ni povsem prepri\u010dal? \u010ce imate prijatelje, ki \u0161e niso padli na \u010dare pohodni\u0161tva, delite ta \u010dlanek z njimi, da bodo lahko tudi oni izvedeli vse o koristih tega \u0161porta.<\/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\/snacks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSnacks\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\/ready-to-eat-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tReady to Eat Food\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>Zahvaljujo\u010d odli\u010dni naravi se lahko znebite odve\u010dnih kilogramov in tudi negativnih misli. Spoznajte \u0161e druge razloge za pohod.<\/p>\n","protected":false},"author":129,"featured_media":279721,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6375,6651,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285486","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hujsanje","9":"tag-imunost","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dobro du\u0161evno po\u010dutje, huj\u0161anje in izbolj\u0161an spanec. Kak\u0161ne so \u0161e prednosti u\u017eivanja na prostem? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pohodni\u0161tvo spodbuja huj\u0161anje, imunost in splo\u0161no dobro du\u0161evno po\u010dutje. Kako se pripraviti na pohod in kateri prigrizki so najbolj\u0161i?\" \/>\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\/dobro-dusevno-pocutje-hujsanje-in-izboljsan-spanec-kaksne-so-se-prednosti-uzivanja-na-prostem\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dobro du\u0161evno po\u010dutje, huj\u0161anje in izbolj\u0161an spanec. Kak\u0161ne so \u0161e prednosti u\u017eivanja na prostem? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Pohodni\u0161tvo spodbuja huj\u0161anje, imunost in splo\u0161no dobro du\u0161evno po\u010dutje. 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