{"id":288190,"date":"2021-08-26T11:13:56","date_gmt":"2021-08-26T09:13:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=288190"},"modified":"2022-06-30T11:01:12","modified_gmt":"2022-06-30T09:01:12","slug":"mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/","title":{"rendered":"Mentalno blagostanje, gubitak te\u017eine i bolje spavanje. Koje su druge prednosti boravka na otvorenom?"},"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\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#Sto_ce_vam_donijeti_planinarenje_i_boravak_na_otvorenom\" title=\"\u0160to \u0107e vam donijeti planinarenje i boravak na otvorenom?\">\u0160to \u0107e vam donijeti planinarenje i boravak na otvorenom?<\/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\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#1_Mozete_procistiti_glavu_i_napuniti_svoju_pozitivnu_energiju\" title=\"1. Mo\u017eete pro\u010distiti glavu i napuniti svoju pozitivnu energiju\">1. Mo\u017eete pro\u010distiti glavu i napuniti svoju pozitivnu energiju<\/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\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#2_Podrzat_cete_funkcioniranje_mozga_i_biti_kreativniji\" title=\"2. Podr\u017eat \u0107ete funkcioniranje mozga i biti kreativniji\">2. Podr\u017eat \u0107ete funkcioniranje mozga i biti kreativniji<\/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\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#3_Bolje_cete_spavati\" title=\"3. Bolje \u0107ete spavati\">3. Bolje \u0107ete spavati<\/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\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#4_Sagorjet_cete_prilicnu_kolicinu_kalorija_za_poticanje_mrsavljenja\" title=\"4. Sagorjet \u0107ete prili\u010dnu koli\u010dinu kalorija za poticanje mr\u0161avljenja\">4. Sagorjet \u0107ete prili\u010dnu koli\u010dinu kalorija za poticanje mr\u0161avljenja<\/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\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#5_Poboljsat_cete_svoju_fizicku_kondiciju\" title=\"5. Pobolj\u0161at \u0107ete svoju fizi\u010dku kondiciju\">5. Pobolj\u0161at \u0107ete svoju fizi\u010dku kondiciju<\/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\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#6_Ojacat_cete_svoje_tijelo_i_poboljsati_ravnotezu\" title=\"6. Oja\u010dat \u0107ete svoje tijelo i pobolj\u0161ati ravnote\u017eu\">6. Oja\u010dat \u0107ete svoje tijelo i pobolj\u0161ati ravnote\u017eu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#7_Potice_imunitet_unos_vitamina_D_plus_postizanje_preplanulosti\" title=\"7. Poti\u010de imunitet, unos vitamina D, plus postizanje preplanulosti\">7. Poti\u010de imunitet, unos vitamina D, plus postizanje preplanulosti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#8_Poboljsat_cete_zdravlje_srca_i_pluca\" title=\"8. Pobolj\u0161at \u0107ete zdravlje srca i plu\u0107a\">8. Pobolj\u0161at \u0107ete zdravlje srca i plu\u0107a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#9_Ne_trebate_nikakvu_posebnu_opremu_ili_vjestine\" title=\"9. Ne trebate nikakvu posebnu opremu ili vje\u0161tine\">9. Ne trebate nikakvu posebnu opremu ili vje\u0161tine<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#10_Provest_cete_kvalitetno_vrijeme_sa_svojom_obitelji_i_prijateljima\" title=\"10. Provest \u0107ete kvalitetno vrijeme sa svojom obitelji i prijateljima\">10. Provest \u0107ete kvalitetno vrijeme sa svojom obitelji i prijateljima<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#Kako_se_pripremiti_za_planinarenje_i_sto_ponijeti_sa_sobom\" title=\"Kako se pripremiti za planinarenje i \u0161to ponijeti sa sobom?\">Kako se pripremiti za planinarenje i \u0161to ponijeti sa sobom?<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#1_Planirajte_svoju_rutu\" title=\"1. Planirajte svoju rutu\">1. Planirajte svoju rutu<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#2_Unaprijed_provjerite_vremenske_uvjete\" title=\"2. Unaprijed provjerite vremenske uvjete\">2. Unaprijed provjerite vremenske uvjete<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#3_Pripremite_odgovarajucu_odjecu_i_obucu\" title=\"3. Pripremite odgovaraju\u0107u odje\u0107u i obu\u0107u\">3. Pripremite odgovaraju\u0107u odje\u0107u i obu\u0107u<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#4_Pripremite_ostale_vazne_stvari_koje_bi_vam_mogle_dobro_doci\" title=\"4. Pripremite ostale va\u017ene stvari koje bi vam mogle dobro do\u0107i\">4. Pripremite ostale va\u017ene stvari koje bi vam mogle dobro do\u0107i<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#5_Pakirajte_hranu_i_vodu_za_svoja_putovanja\" title=\"5. Pakirajte hranu i vodu za svoja putovanja\">5. Pakirajte hranu i vodu za svoja putovanja<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#6_Uzivajte_u_potpunosti\" title=\"6. U\u017eivajte u potpunosti\">6. U\u017eivajte u potpunosti<\/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.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Odlazak iz u\u017eurbanog grada barem na neko vrijeme, trenutno ostavljanje u\u017eurbanog \u017eivota za sobom i izlazak u prirodu, na otvoreno, mogu biti korisni iz nekoliko razloga. Ako imate sre\u0107e s vremenom, s vrhova brda i planina dobivate prekrasan pogled na otvoreni prostor. Osim toga, upoznajete i nova mjesta. Dok ste na svje\u017eem zraku, <strong>u\u010dinit \u0107ete i ne\u0161to za svoje fizi\u010dko, ali i mentalno zdravlje, promicati mr\u0161avljenje i crpiti pozitivnu energiju.<\/strong> U ovom \u0107ete \u010dlanku pro\u010ditati o ostalim blagodatima koje donosi planinarenje, a mi \u0107emo vam tako\u0111er dati savjete i kako se pripremiti za planinarenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_ce_vam_donijeti_planinarenje_i_boravak_na_otvorenom\"><\/span>\u0160to \u0107e vam donijeti planinarenje i boravak na otvorenom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Planinarenje je vjerojatno jedna od najpovoljnijih aktivnosti. Sve \u0161to trebate u\u010diniti je obu\u0107i \u010dizme, prije\u0107i ku\u0107ni prag i istra\u017eiti obli\u017enju \u0161umu ili krenuti zahtjevnijim rutama u planine. \u0160to mo\u017eete dobiti od hodanja na otvorenom?<\/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_Mozete_procistiti_glavu_i_napuniti_svoju_pozitivnu_energiju\"><\/span>1. Mo\u017eete pro\u010distiti glavu i napuniti svoju pozitivnu energiju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Izlet u prirodu, na otvoreno, povezan s planinarenjem mo\u017ee se shvatiti kao bijeg od svakodnevnih briga. Pomo\u0107i \u0107e vam da prije\u0111ete na druge misli i vjerojatno \u0107e vam izmamiti osmijeh na lice. <strong>Biti okru\u017een prirodom povezano je s dobrim raspolo\u017eenjem, smanjenjem tjeskobe i negativnog razmi\u0161ljanja.<\/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=\"Koje su prednosti planinarenja?\" class=\"wp-image-279605\" title=\"Koje su prednosti planinarenja?\" 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>U jednom istra\u017eivanju pra\u0107ena je mo\u017edana aktivnost sudionika koji su \u0161etali devedeset minuta na otvorenom. Pokazalo se da imaju <strong>smanjenu aktivnost u dijelu mozga povezanom s negativnim emocijama i depresijom.<\/strong> To je vjerojatno jedan od razloga za\u0161to vam boravak na svje\u017eem zraku mo\u017ee pomo\u0107i da se osje\u0107ate bolje. Isto toliko vremena u \u0161etnji gradom nije imalo takve u\u010dinke na mozak.<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>Planinarenje tako\u0111er mo\u017ee pomo\u0107i u <strong>sni\u017eavanju razine kortizola.<\/strong> Rije\u010d je o hormonu koji se pove\u0107ava u stresnim situacijama. To je vjerojatno posljedica kombinacije prirodnog okoli\u0161a i pozitivnog utjecaja aktivnosti. Za ove u\u010dinke ne morate voziti daleko, bit \u0107e dovoljna samo kratka \u0161etnja obli\u017enjim parkom. <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>Ako ste u potrazi za dodatnim savjetima o tome kako smanjiti stres, pro\u010ditajte na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong>Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/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_Podrzat_cete_funkcioniranje_mozga_i_biti_kreativniji\"><\/span>2. Podr\u017eat \u0107ete funkcioniranje mozga i biti kreativniji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Fizi\u010dka aktivnost<\/strong> op\u0107enito <strong>poti\u010de mo\u017edane funkcije<\/strong> poput razmi\u0161ljanja ili pam\u0107enja. Ako jo\u0161 studirate ili imate mentalno zahtjevan posao, mo\u017eete imati koristi od njegovih blagotvornih u\u010dinaka. O tome svjedo\u010di i jedno istra\u017eivanje, prema kojem je samo deset minuta hoda dovoljno da <strong>pobolj\u0161ate svoje vje\u0161tine u rje\u0161avanju matemati\u010dkih zadataka<\/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>Planinarenje mo\u017ee probuditi skrivenu kreativnost u vama. Samo se odrecite moderne tehnologije na nekoliko dana i iza\u0111ite na otvoreno. To \u0107e va\u0161em zaposlenom mozgu dati potreban odmor i <strong>podr\u017eati mo\u017edane funkcije poput kreativnog razmi\u0161ljanja, rje\u0161avanja problema ili koncentracije.<\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>To je, primjerice, pokazalo istra\u017eivanje koje je uo\u010dilo promjene kognitivnih funkcija kod onih koji su \u010detiri dana proveli u prirodi odvojeni od suvremene tehnologije. Nakon 4-dnevnog boravka<strong> bili su 50 % uspje\u0161niji<\/strong> u testovima u smislu kreativnog razmi\u0161ljanja i rje\u0161avanja problema. U jednoj manjoj studiji otkrili su i da hodanje uzrokuje ve\u0107i dotok krvi u mozak. On postaje opskrbljeniji kisikom i na taj na\u010din podr\u017eava svoju funkciju. I to je vjerojatno jedan od razloga ovih pozitivnih promjena.&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>Vi\u0161e o tome kako odmaranje na otvorenom utje\u010de na vas mo\u017eete pro\u010ditati u na\u0161em \u010dlanku <span style=\"color: #ff6600\"><strong>\u0160to u\u010diniti ako ne mo\u017eete spavati? Usredoto\u010dite se na ovih 7 vrsta odmora.<\/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_cete_spavati\"><\/span>3. Bolje \u0107ete spavati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nedostatak tjelovje\u017ebe mo\u017ee biti jedan od razloga za nekvalitetan san ili pote\u0161ko\u0107e s usnivanjem. Svaki sport, uklju\u010duju\u0107i planinarenje, mo\u017ee pomo\u0107i. <strong>Pozitivan u\u010dinak hodanja<\/strong> na san tako\u0111er je potvr\u0111en u brojnim studijama. Naprimjer, u jednoj od njih sudionici koji imaju problema sa spavanjem \u0161etali su svakodnevno po \u0161umi dva sata. To je rezultiralo duljim i kvalitetnijim snom. Tjelesna aktivnost mo\u017ee biti \u010dimbenik, <strong>ali i vrijeme provedeno na otvorenom ima smiruju\u0107i u\u010dinak<\/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=\"Planinarenje poti\u010de pam\u0107enje i kreativnost\" class=\"wp-image-279633\" width=\"843\" height=\"562\" title=\"Planinarenje poti\u010de pam\u0107enje i kreativnost\" 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>Definitivno ne morate hodati \u0161umom dva sata dnevno. Bit \u0107e dovoljno ako se usredoto\u010dite na redovito kretanje bilo koje vrste. Uspijete li provesti neko vrijeme u prirodi, rezultiraju\u0107i u\u010dinak u obliku kvalitetnog sna vjerojatno \u0107e biti jo\u0161 bolji.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate \u0161to mo\u017eete u\u010diniti kako biste se bolje naspavali, pro\u010ditajte <span style=\"color: #ff6600\"><strong>Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san.<\/strong><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"38158,53335,53473,53395,55930,56050,56509,56020,30248,49804,48406,48487\" ><\/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\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_Sagorjet_cete_prilicnu_kolicinu_kalorija_za_poticanje_mrsavljenja\"><\/span>4. Sagorjet \u0107ete prili\u010dnu koli\u010dinu kalorija za poticanje mr\u0161avljenja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Neki planinarenje smatraju nezahtjevnim sportom. To mo\u017eda uop\u0107e nije to\u010dno. Velika je razlika ako hodate trideset minuta ravno u \u0161umi ili idete na planinarenje na nekoliko dana s napunjenim ruksakom. Kad idete na ve\u0107u avanturu, obi\u010dno hodate nekoliko sati. Time \u0107ete <strong>sagorjeti mnogo kalorija,<\/strong> iako na le\u0111ima imate samo lagani ruksak i ne penjete se na planinske vrhove.<\/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=\"Planinarenje poti\u010de mr\u0161avljenje\" class=\"wp-image-279650\" title=\"Planinarenje poti\u010de mr\u0161avljenje\" 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>\u0160to vi\u0161e energije sagorijevate, to vi\u0161e poti\u010dete mr\u0161avljenje. U tome vam mo\u017ee pomo\u0107i <strong>hodanje<\/strong>. <strong>Nije toliko zahtjevno za zglobove i mi\u0161i\u0107no-ko\u0161tani sustav kao drugi sportovi<\/strong>. To vam omogu\u0107uje da koristite hodanje kao sredstvo za mr\u0161avljenje, osobito onima koji tek po\u010dinju ili se ne mogu baviti drugim sportskim aktivnostima. <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>\u0160to utje\u010de na koli\u010dinu sagorenih kalorija tijekom planinarenja?<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Vrsta terena<\/strong> &#8211; \u0161to je te\u017ei teren, to vi\u0161e energije tro\u0161ite.<\/li><li><strong>Duljina i nadmorska visina rute<\/strong> &#8211; ne samo koliko kilometara ste se popeli, ve\u0107 i metara, odre\u0111uje koliko energije tro\u0161ite tijekom planinarenja.<\/li><li><strong>Nadmorska visina<\/strong> &#8211; obi\u010dno \u0107ete sagorjeti vi\u0161e kalorija tijekom boravka na velikoj nadmorskoj visini nego u ni\u017eim podru\u010djima.<\/li><li><strong>Optere\u0107enje u vidu <\/strong><a href=\"https:\/\/gymbeam.hr\/ruksak-adventure-military-green-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">ruksaka<\/span><\/strong> <\/a>&#8211; dodano optere\u0107enje = vi\u0161e sagorenih kalorija.<\/li><li><strong>Brzina hodanja<\/strong> &#8211; \u0161to br\u017ee idete, to \u0107e pokret biti intenzivniji i sagorjet \u0107ete vi\u0161e kalorija po jedinici vremena.<\/li><li><strong>Tjelesna te\u017eina<\/strong> &#8211; ako imate 60 kg, sagorjet \u0107ete manje kalorija nego va\u0161 prijatelj od 80 kg.<\/li><li><strong>Kori\u0161tenje \u0161tapova za planinarenje<\/strong> &#8211; ako planinarite sa \u0161tapovima, sagorjet \u0107ete u prosjeku 18 &#8211; 67 % vi\u0161e energije anga\u017eiranjem vi\u0161e mi\u0161i\u0107nih skupina nego da ste i\u0161li na stazu bez \u0161tapova. <span style=\"color: #ff6600\">[13-15]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Potro\u0161nja energije u 3-satnom planinarenju bez te\u0161kih optere\u0107enja:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>prosje\u010dna \u017eena od 65 kg sagori otprilike <strong>1224 kcal,<\/strong><\/li><li>prosje\u010dan mu\u0161karac od 80 kg sagori otprilike <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>Oboje sagorijevaju energiju koja je otprilike jednaka polovici njihovog normalnog dnevnog unosa energije. Stoga je <strong>za vrijeme planinarenja va\u017eno pri ruci imati me\u0111uobroke<\/strong>, mo\u017eda u obliku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/proteinska-plocica-moimuv-gymbeam.html\" class=\"ek-link\">proteinskih plo\u010dica<\/a><\/span>, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/mjesavina-orasastih-plodova.html\" class=\"ek-link\">ora\u0161astih plodova<\/a><\/span> ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/beef-jerky-original-gymbeam.html\" class=\"ek-link\">su\u0161enog mesa<\/a><\/span>. Oni \u0107e vam dati snagu za nastavak planinarenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako volite hodati i \u017eelite smr\u0161avjeti, onda svakako ne biste trebali propustiti \u010dlanak<span style=\"color: #ff6600\"><strong> <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-izgubiti-kilograme-hodanjem\/\" class=\"ek-link\">Kako brzo smr\u0161avjeti hodanjem?<\/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_Poboljsat_cete_svoju_fizicku_kondiciju\"><\/span>5. Pobolj\u0161at \u0107ete svoju fizi\u010dku kondiciju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Planinarenje tako\u0111er mo\u017ee biti odli\u010dan na\u010din da do\u0111ete u bolju formu. Mogu\u0107nost prilagodbe optere\u0107enja, trajanja i intenziteta \u010dini ga <strong>prikladnim za sporta\u0161e s aspiracijama.<\/strong> Za njih \u0107e biti idealno po\u010deti s kra\u0107im pje\u0161a\u010denjima po ravnom terenu i postupno prelaziti na brdovitiji teren. Tako\u0111er mogu koristiti<strong> \u0161tapove za planinarenje<\/strong> i isprobati nordijsko hodanje jer \u0107e to pri hodu anga\u017eirati mi\u0161i\u0107e gornjeg dijela tijela, mo\u0107i \u0107e se nositi sa te\u017eim terenom i br\u017eim kretanjem. <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>Zahvaljuju\u0107i nordijskom hodanju, ono ja\u010da gotovo cijelo tijelo, ne optere\u0107uje toliko zglobove i sagorijeva vi\u0161e kalorija.<strong> Bolja fizi\u010dka kondicija va\u017ena je za op\u0107e zdravlje<\/strong> i lak\u0161e no\u0161enje sa svakodnevnim aktivnostima poput hodanja stepenicama ili hvatanja tramvaja.<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=\"Ho\u0107e li me planinarenje dovesti u bolju formu?\" class=\"wp-image-279755\" width=\"843\" height=\"563\" title=\"Ho\u0107e li me planinarenje dovesti u bolju formu?\" 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_Ojacat_cete_svoje_tijelo_i_poboljsati_ravnotezu\"><\/span>6. Oja\u010dat \u0107ete svoje tijelo i pobolj\u0161ati ravnote\u017eu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom hodanja uglavnom rade mi\u0161i\u0107i <strong>stra\u017enjice, bedara i listova.<\/strong> No, sav posao ne ovisi samo o njima. <strong>Sredi\u0161nji dio tijela ili jezgra<\/strong> (core) tako\u0111er moraju sna\u017eno djelovati prilikom hodanja. On odr\u017eava uspravno dr\u017eanje, \u0161to je ponekad izazovno na raznim terenima, poput prijelaza preko stijena ili korijena na cesti. Te\u0161ki ruksak na le\u0111ima tako\u0111er zahtijeva uklju\u010divanje mi\u0161i\u0107a<strong> le\u0111a, ramena i sredi\u0161njeg dijela tijela.<\/strong> Jo\u0161 ve\u0107a <strong>aktivacija mi\u0161i\u0107a gornjeg dijela tijela<\/strong> posti\u017ee se kori\u0161tenjem<strong> planinarskih \u0161tapova.<\/strong> Kad hodate po neravnom terenu, \u010desto se morate usredoto\u010diti na odr\u017eavanje ravnote\u017ee. Pobolj\u0161ava va\u0161u <strong>stabilnost i koordinaciju.<\/strong> Time \u0107ete biti manje podlo\u017eni ozljedama, kao \u0161to je uganu\u0107e gle\u017enja prilikom lo\u0161eg iskoraka. <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>Tra\u017eite vje\u017ebe za bolju stabilnost i koordinaciju? Onda ne biste trebali propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/10-najboljih-vjezbi-s-bosu-loptom-za-poboljsanje-ravnoteze-jacanje-leda-i-cijelog-tijela\/\" class=\"ek-link\">10 najboljih vje\u017ebi s BOSU loptom za pobolj\u0161anje ravnote\u017ee, ja\u010danje le\u0111a i cijelog tijela.<\/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=\"Planinarenje i vitamin D\" class=\"wp-image-279737\" title=\"Planinarenje i 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_Potice_imunitet_unos_vitamina_D_plus_postizanje_preplanulosti\"><\/span>7. Poti\u010de imunitet, unos vitamina D, plus postizanje preplanulosti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Suvremeni ljudi provode sve vi\u0161e vremena u zatvorenim prostorima i malo se kre\u0107u, \u0161to se mo\u017ee o\u010ditovati ne samo u obliku psiholo\u0161kih poreme\u0107aja, ve\u0107 i pogor\u0161anja imunolo\u0161kih funkcija. Prema studijama, hodanje mo\u017ee uzrokovati <strong>pove\u0107anje bijelih krvnih stanica,<\/strong> koje su sastavni dio obrane organizma. Zahvaljuju\u0107i tome,<strong> planinarenje ima pozitivan u\u010dinak na imunolo\u0161ki sustav i ukupnu otpornost tijela<\/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>I boravak na otvorenom igra va\u017enu ulogu. Kada provodite vrijeme me\u0111u drve\u0107em, udi\u0161ete tvari koje proizvode. Zovu se fitoncidi i \u0161tite drve\u0107e od \u0161teto\u010dina. Ljudsko tijelo reagira pove\u0107anjem aktivnosti i broja vrste bijelih krvnih stanica koje se nazivaju prirodne ubojice (NK stanice). Uklju\u010deni su u <strong>za\u0161titu od virusa i raka.<\/strong> Prema studijama, ovaj pozitivan u\u010dinak mo\u017ee potrajati nekoliko dana, \u010dak i tjedana nakon povratka iz boravka na otvorenom. <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>Kada je vrijeme vedro i sunce sja tijekom va\u0161eg pje\u0161a\u010denja, mo\u017eete se<strong> opskrbiti pristojnom dozom vitamina D.<\/strong> Kada je ko\u017ea izlo\u017eena suncu, proizvodi se ta va\u017ena tvar. Vitamin D poti\u010de normalnu funkciju imunolo\u0161kog sustava, kao i zdravlje kostiju. Zato se nemojte bojati skinuti majicu i pokazati svoje sportsko tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Istovremeno \u0107ete <strong>malo preplanuti,<\/strong> ali ne zaboravite koristiti kremu za sun\u010danje sa za\u0161titnim UV filterom. Dobiveni efekt preplanulosti mo\u017eete podr\u017eati <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/sun-kiss-beastpink.html\" class=\"ek-link\">suplementima<\/a><\/span> koji sadr\u017ee antioksidanse, beta-karoten i druge tvari. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Zanimaju li vas i drugi na\u010dini za pove\u0107anje imuniteta? Onda ne biste trebali propustiti na\u0161 \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/15-nacina-za-jacanje-imunoloskog-sustava-i-zastitu-zdravlja\/\" class=\"ek-link\">15 na\u010dina za ja\u010danje imunolo\u0161kog sustava i za\u0161titu va\u0161eg zdravlja.<\/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=\"8_Poboljsat_cete_zdravlje_srca_i_pluca\"><\/span>8. Pobolj\u0161at \u0107ete zdravlje srca i plu\u0107a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Planinarenje je popularan oblik kardio vje\u017ebi. Dok hodate, krv vam te\u010de kroz vene i srce po\u010dinje br\u017ee kucati, \u0161to \u0107ete primijetiti pri ve\u0107oj brzini otkucaja srca. Ako redovito planinarite, va\u0161 \u0107e se kardiovaskularni sustav naviknuti na dodatno optere\u0107enje, \u010dine\u0107i ga ja\u010dim i otpornijim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tjelesna aktivnost op\u0107enito poma\u017ee<strong> smanjiti broj otkucaja srca u mirovanju, normalizirati krvni tlak i razinu kolesterola u krvi.<\/strong> To su va\u017eni pokazatelji zdravlja srca i krvnih \u017eila. Br\u017ee hodanje po ravnom ili uzbrdo pru\u017eit \u0107e vam dobru vje\u017ebu disanja. No ako redovito izlazite na otvoreno, osjetit \u0107ete i pozitivne u\u010dinke u tom pogledu. Va\u0161 \u0107e se <strong>kapacitet plu\u0107a<\/strong> pobolj\u0161ati i disat \u0107ete u\u010dinkovitije. <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_trebate_nikakvu_posebnu_opremu_ili_vjestine\"><\/span>9. Ne trebate nikakvu posebnu opremu ili vje\u0161tine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Osim ako se ne penjete na stijene bez pomagala (via ferrata) ili planine koje su vi\u0161e od 8.000 m nadmorske visine, ne trebate nikakvu posebnu opremu ili vje\u0161tinu. Samo trebate <strong>obu\u0107i \u010dvrste cipele i krenuti.<\/strong> Mo\u017eete hodati bilo gdje, ali kako biste iskoristili sve prednosti planinarenja, najbolje je <strong>potra\u017eiti rute koje vijugaju kroz prirodu<\/strong> i istra\u017eiti okolne \u0161ume, brda ili planine.<\/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_Provest_cete_kvalitetno_vrijeme_sa_svojom_obitelji_i_prijateljima\"><\/span>10. Provest \u0107ete kvalitetno vrijeme sa svojom obitelji i prijateljima<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Idite na planinarenje zajedno sa svojom obitelji i prijateljima. Provest \u0107ete kvalitetno vrijeme zajedno i upoznati se na dubljoj razini. <strong>Imat \u0107ete zajedni\u010dka iskustva kojih \u0107ete se s osmijehom sje\u0107ati jo\u0161 godinama nakon.<\/strong> Prilikom planiranja rute razmislite o fizi\u010dkoj kondiciji i iskustvu svih sudionika planinarenja. To \u0107e vam pomo\u0107i da u\u017eivate u pje\u0161a\u010denju i nikoga ne\u0107e odvratiti od zajedni\u010dkog planinarenja u budu\u0107nosti.<\/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=\"Planinarenje s obitelji i prijateljima\" class=\"wp-image-279666\" width=\"843\" height=\"562\" title=\"Planinarenje s obitelji i prijateljima\" 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_pripremiti_za_planinarenje_i_sto_ponijeti_sa_sobom\"><\/span>Kako se pripremiti za planinarenje i \u0161to ponijeti sa sobom?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom planinarenja klju\u010dno je: <strong>&#8220;Bolje biti pripremljen nego iznena\u0111en.&#8221;<\/strong> To se posebno odnosi na planine u kojima se udaljavate od moderne civilizacije. \u0160to je ruta zahtjevnija i dulja, morate vi\u0161e razmi\u0161ljati o tome \u0161to nosite sa sobom. Ne \u017eelite nositi te\u0161ki ruksak pun neprakti\u010dnih predmeta, ali istodobno si ne mo\u017eete dopustiti da zaboravite ne\u0161to va\u017eno. Oprema \u0107e se razlikovati za jednodnevne i vi\u0161ednevne izlete. \u0160to nikada ne smijete zaboraviti?<\/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_Planirajte_svoju_rutu\"><\/span>1. <strong>Planirajte svoju rutu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilagodite ju <strong>svojoj fizi\u010dkoj kondiciji i iskustvu.<\/strong> Tako\u0111er, razmislite u koliko sati sunce zalazi, vjerojatno ne \u017eelite hodati po \u0161umi i planinama po mraku. Isprintajte svoju planiranu rutu s okolinom na papir kako bi vam bila dostupna u bilo kojem trenutku ili je spremite u offline na\u010dinu karte u mobilnoj aplikaciji.<\/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_Unaprijed_provjerite_vremenske_uvjete\"><\/span>2. <strong>Unaprijed provjerite vremenske uvjete<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Posebno u planinama, vrijeme se mo\u017ee mijenjati od minute do minute. Dobro je znati o\u010dekuje li vas sun\u010dano vrijeme s vedrim nebom ili ki\u0161ni dan, tada mo\u017eete u skladu s time pripremiti odje\u0107u i obu\u0107u.<\/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=\"\u0160to uzeti sa sobom za planinarenje?\" class=\"wp-image-279680\" title=\"\u0160to uzeti sa sobom za planinarenje?\" 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_Pripremite_odgovarajucu_odjecu_i_obucu\"><\/span>3. <strong>Pripremite odgovaraju\u0107u odje\u0107u i obu\u0107u<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prilikom odabira obu\u0107e pridr\u017eavajte se pravila: <strong>\u0160to je teren lo\u0161iji i optere\u0107enje na le\u0111ima ve\u0107e, to je obu\u0107a \u010dvr\u0161\u0107a.<\/strong> S lakim rutama mo\u017eete se nositi uz nisku i laganu obu\u0107u. Visoke \u010dizme s potporom gle\u017enja dobro \u0107e vam do\u0107i pri du\u017eim i zahtjevnijim planinarenjima. Na vi\u0161ednevnim rutama ili po lo\u0161em vremenu dobar izbor bit \u0107e cipele koje ne\u0107e propu\u0161tati vodu i koje \u0107e vas odr\u017eavati suhima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to se ti\u010de odje\u0107e, oslonite se na<strong> lagane <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/muska-majica-kratkih-rukava-infinity-i-functional-strix.html\" class=\"ek-link\">funkcionalne<\/a><\/span> materijale za uklanjanje znoja<\/strong>. \u010cak i ljeti, ne zaboravite spakirati laganu vodootpornu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/muska-jakna-stormbreaker-strix.html\" class=\"ek-link\">jaknu<\/a><\/span> u slu\u010daju ki\u0161e ili hladnijeg vremena. Bolje je imati nekoliko slojeva i spakirati barem jednu <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/zenska-majica-trn-black-gymbeam.html\" class=\"ek-link\">majicu kratkih rukava<\/a><\/span> u koju \u0107ete se presvu\u0107i. A u slu\u010daju da \u0107ete krenuti u vi\u0161e planine, razmislite o mogu\u0107nosti ni\u017eih temperatura. Zato bolje spakirajte duge <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kompresivne-tajice-spiro-gymbeam-clothing.html\" class=\"ek-link\">tajice<\/a><\/span> ili hla\u010de, <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/kompresivna-majica-spiro-black-red-gym-beam.html\" class=\"ek-link\">majicu dugih rukava<\/a><\/span> i topliju <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/dukserica-essential-zip-up-black-strix.html\" class=\"ek-link\">duksu<\/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_Pripremite_ostale_vazne_stvari_koje_bi_vam_mogle_dobro_doci\"><\/span>4. <strong>Pripremite ostale va\u017ene stvari koje bi vam mogle dobro do\u0107i<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uzmite osnovne lijekove, flastere, zavoje i dezinficijens u slu\u010daju ozljede. Napunite mobitel i mo\u017eda \u0107e vam dobro do\u0107i prijenosni punja\u010d. U planinama \u0107e vam zasigurno trebati kvalitetne sun\u010dane nao\u010dale, krema za sun\u010danje i <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/crna-silterica-shade-strix.html\" class=\"ek-link\">kapa<\/a><\/span>. U slu\u010daju da ostanete na ruti dulje od o\u010dekivanog, uzmite svjetiljke i rezervne baklje. Tako\u0111er, obavezno obavijestite nekoga bliskog o tome kamo idete.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Pakirajte_hranu_i_vodu_za_svoja_putovanja\"><\/span>5. <strong>Pakirajte hranu i vodu za svoja putovanja<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kod ku\u0107e slobodno slo\u017eite tost s namazom ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" class=\"ek-link\">maslacem od ora\u0161astih plodova<\/a><\/span> i d\u017eemom. Dodajte proteinske plo\u010dice, mje\u0161avinu oraha, su\u0161eno meso ili <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/recharge-gel-gymbeam.html\" class=\"ek-link\">energetski gel<\/a><\/span>. Tako\u0111er, ne zaboravite veliku <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/boca-nomad-1800-ml-strix.html\" class=\"ek-link\">bocu vode<\/a><\/span> kod ku\u0107e koju mo\u017eete aromatizirati s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" class=\"ek-link\">izotoni\u010dnim<\/a> <\/span>napitkom ili <a href=\"https:\/\/gymbeam.hr\/bcaa\" class=\"ek-link\">BCAA<\/a>. Shotovi s <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/magnezij-shot-gymbeam.html\" class=\"ek-link\">magnezijem<\/a><\/span> bit \u0107e korisni za sprje\u010davanje gr\u010deva. Ako idete na vi\u0161ednevna putovanja, mo\u017eete koristiti unaprijed pripremljena <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/gotovi-obroci\" class=\"ek-link\">jela<\/a><\/span> koja je potrebno samo zagrijati.<\/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_u_potpunosti\"><\/span>6. <strong>U\u017eivajte u potpunosti<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceka vas nova pustolovina i imate sve spremno? Krenite na put i 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 pripremiti za planinarenje?\" class=\"wp-image-279694\" width=\"843\" height=\"562\" title=\"Kako se pripremiti za planinarenje?\" 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=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Planinarenje je sjajan sport. Omogu\u0107uje vam da do\u017eivite ljepotu prirode, nova mjesta i iskoristite pozitivnu energiju. <strong>Tako\u0111er \u0107e vam pomo\u0107i pri mr\u0161avljenju, pobolj\u0161anju figure i upravljanju stresom.<\/strong> Tako\u0111er promi\u010de op\u0107e zdravlje i rad mozga, \u010dine\u0107i vas u\u010dinkovitijima na poslu ili u \u0161koli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne trebate nikakvu posebnu opremu<\/strong> i mo\u017eete mirno oti\u0107i nekamo u blizini svog doma. Samo isplanirajte svoju rutu, dobro se odjenite, pakirajte hranu zajedno sa svom drugom potrebnom opremom i mo\u017eete krenuti u pustolovinu. Povedite svoje prijatelje ili obitelj sa sobom i krenite zajedno u pustolovine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeste li ljubitelj planinarenja ili vas taj sport jo\u0161 nije obuzeo? Ako imate prijatelje koji jo\u0161 nisu podlegli \u010daroliji planinarenja, podijelite ovaj \u010dlanak s njima kako bi i oni saznali sve o prednostima ovog sporta.<\/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>Zahvaljuju\u0107i boravku na otvorenom mo\u017eete se rije\u0161iti vi\u0161ka kilograma i negativnih misli. Upoznajte ostale razloge odlaska na planinarenje.<\/p>\n","protected":false},"author":129,"featured_media":279712,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6644,6368,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-288190","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-imunitet-hr","9":"tag-mrsavljenje-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mentalno blagostanje, gubitak te\u017eine i bolje spavanje. 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