{"id":307019,"date":"2020-12-29T08:42:00","date_gmt":"2020-12-29T07:42:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307019"},"modified":"2021-12-21T19:48:23","modified_gmt":"2021-12-21T18:48:23","slug":"koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/","title":{"rendered":"Koliko kalorij pokurijo va\u0161e najljub\u0161e zimske aktivnosti?"},"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\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/#Zakaj_se_vsako_zimo_zredimo\" title=\"Zakaj se vsako zimo zredimo?\">Zakaj se vsako zimo zredimo?<\/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\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/#Povecanje_odstotka_telesne_mascobe_pozimi_lahko_nastane_zaradi_vec_dejavnikov\" title=\"Pove\u010danje odstotka telesne ma\u0161\u010dobe pozimi lahko nastane zaradi ve\u010d dejavnikov\">Pove\u010danje odstotka telesne ma\u0161\u010dobe pozimi lahko nastane zaradi ve\u010d dejavnikov<\/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\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/#Naj_11_zimskih_dejavnosti_ki_pokurijo_najvec_kalorij\" title=\"Naj 11 zimskih dejavnosti, ki pokurijo najve\u010d kalorij\">Naj 11 zimskih dejavnosti, ki pokurijo najve\u010d kalorij<\/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\/koliko-kalorij-pokurijo-vase-najljubse-zimske-aktivnosti\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Prihod zimskih mesecev v vsaki osebi vzbudi razli\u010dne ob\u010dutke. Nekateri komaj \u010dakajo, da kon\u010dno pade sneg, in se z mlaj\u0161imi dru\u017einskimi \u010dlani odpravijo na drsanje, smu\u010danje ali se spu\u0161\u010dajo na saneh. Drugi pa se morda teh mesecev bojijo, ker ve\u010d \u010dasa pre\u017eivijo doma na kav\u010du, se ne ukvarjajo toliko s \u0161portom kot poleti in po\u010dasi za\u010dnejo pri\u010dakovati, da se bodo \u010dez bo\u017ei\u010d spet zredili. Kaj pa \u010de bi letos poskusili nekaj malce druga\u010dnega?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V bo\u017ei\u010dnem obdobju ima ve\u010dina ljudi zaradi po\u010ditnic ve\u010d prostega \u010dasa kot obi\u010dajno, sami pa se odlo\u010dijo, kako bodo izkoristili ta \u010das. A glede pridobivanja kilogramov si ni smisla beliti glave. Po\u010ditnic vam <strong>ni treba pre\u017eiveti le na kav\u010du<\/strong> in jesti bo\u017ei\u010dne pi\u0161kote. Letos poskusite nekaj druga\u010dnega. V dana\u0161njem \u010dlanku vam ponujamo nasvete o dejavnostih, ki jih lahko po\u010dnete v zimskih mesecih. Povedali vam bomo tudi, <strong>koliko kalorij porabite za vsako izmed njih<\/strong>. Morda boste presene\u010deni, kako visoke so \u0161tevilke. \u010ce ostanete aktivni \u010dez bo\u017ei\u010d, vam ni treba skrbeti glede slastne hrane, polne kalorij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_se_vsako_zimo_zredimo\"><\/span>Zakaj se vsako zimo zredimo? <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozimi, tako kot v kateri koli drugem letnem \u010dasu, veljajo enaka pravila za uravnote\u017eenje kalorij. \u010ce vnesete ve\u010d kalorij, kot jih va\u0161e telo pokuri, boste imeli <strong>kalori\u010dni prese\u017eek in se zredili<\/strong>. \u010ce se vam to zgodi vsako leto, niste sami. Rezultati \u0161tudije, ki je primerjala ve\u010d kot 1000 ljudi, so pokazali, da je vsak udele\u017eenec v bo\u017ei\u010dnem \u010dasu <strong>pridobil v povpre\u010dju 1,35% svoje telesne te\u017ee<\/strong>. 65-kilogramska \u017eenska bi pridobila manj kot 0,9 kg, 80-kilogramski mo\u0161ki pa pribli\u017eno 1,1 kg. <span style=\"color: #ff6600;\">[3-5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povecanje_odstotka_telesne_mascobe_pozimi_lahko_nastane_zaradi_vec_dejavnikov\"><\/span>Pove\u010danje odstotka telesne ma\u0161\u010dobe pozimi lahko nastane zaradi ve\u010d dejavnikov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Privo\u0161\u010dite si preve\u010d bo\u017ei\u010dnih pi\u0161kotov in visokokalori\u010dne hrane<\/h3>\n\n\n\n<p>Nih\u010de ne pravi, da bi se morali izogibati bo\u017ei\u010dnim poslasticam, kot je potica, vendar je dobro, \u010de si predstavljate, <strong>koliko kalorij imajo te dobrote<\/strong>. Ste vedeli, da ima <strong>100 g bo\u017ei\u010dnih medenjakov pribli\u017eno 370 kcal, 100 g \u010dipsa pa pribli\u017eno 530 kcal?<\/strong> Roko na srce, se vam pogosto zgodi, da v resnici ne veste, koliko ste pojedli med ogledom razburljivega filmskega zapleta? Verjetno niste edini. Glede na rezultate raziskave se med bo\u017ei\u010dem znatno pove\u010da <strong>\u0161tevilo ljudi s smrtnimi primeri zaradi mo\u017eganske kapi in drugimi te\u017eavami s srcem<\/strong>. In ni skrivnost, da so te te\u017eave bolj pogoste pri predebelih in debelih ljudeh. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce menite, da je bo\u017ei\u010dno prenajedanje te\u017eava, je za vas idealna re\u0161itev <strong>zavestno prehranjevanje<\/strong>, kjer se osredoto\u010date na zau\u017eito hrano, njen okus in teksturo ter se na ta na\u010din bolj zavedate, koliko ste pojedli. \u010ce jeste na ta na\u010din, se vam prenajedanje verjetno ne bo zgodilo. Poskusite pojesti do 80% ob\u010dutka sitosti, saj telo potrebuje nekaj \u010dasa, da se zave, da je polno. <span style=\"color: #ff6600;\">[1]<\/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\/2020\/12\/nepribr-1124x827.jpg\" alt=\"Kako se ne zrediti \u010dez bo\u017ei\u010d\" class=\"wp-image-201810\" width=\"843\" height=\"620\" title=\"Kako se ne zrediti \u010dez bo\u017ei\u010d\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nepribr-1124x827.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nepribr-400x294.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nepribr-1536x1130.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/nepribr.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Pijete kalori\u010dno pija\u010do<\/h3>\n\n\n\n<p>\u010ce vas sladkarije ali \u010dips ne privabijo, vas morda bolj <strong>privla\u010dijo pija\u010de<\/strong>, za katere se niti ne zavedate, da so kalori\u010dne.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Da si la\u017eje predstavljate:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><b data-rich-text-format-boundary=\"true\">kuhano vino <\/b>&#8211; 200 ml vsebuje pribli\u017eno<strong>&nbsp;210 kcal<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">pun\u010d<\/strong> \u2013 200 ml ima pribli\u017eno <strong>130 kcal<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">bombardino<\/strong> \u2013 ena porcija ima pribli\u017eno <strong>450 kcal<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">medica<\/strong> &#8211; 200 ml vsebuje pribli\u017eno <strong>191 kcal<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">gingerbread latte<\/strong> &#8211; vsebuje pribli\u017eno 260 kcal<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te \u0161tevilke so le okvirne, \u010de dodate ve\u010d sladkorja, so lahko \u0161e vi\u0161je. Kot lahko vidite, lahko kalorije iz pija\u010d hitro in bolj <strong>subtilno posko\u010dijo kot kalorije iz hrane<\/strong>. Tudi to je lahko razlog, da vsako zimo pridobite nekaj kilogramov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Pozimi se ukvarjate z manj aktivnostmi, vendar prehrane ne prilagajate<\/h3>\n\n\n\n<p>Prisiliti se k \u0161portom pozimi je lahko veliko bolj zahtevno kot poleti, ko je zunaj toplo, sije sonce in vas preprosto privla\u010di, da ste zunaj. Morda se vam celo zdi, da pozimi <strong>ne morete opravljati toliko dejavnosti<\/strong> kot v toplej\u0161ih mesecih, zato ste manj aktivni, kar se bo odra\u017ealo na va\u0161i te\u017ei, razen \u010de prilagodite svojo prehrano. \u010ce je te\u017eava v zimskem \u010dasu pomanjkanje gibanja, se <strong>poskusite navdihniti pri naslednjih aktivnostih<\/strong>, ki jih lahko izvajate v zimskih mesecih. In \u010de ste iskreni do sebe, vam ni treba skrbeti, da se boste zredili z medenjaki ali kuhanim vinom.<\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Naj_11_zimskih_dejavnosti_ki_pokurijo_najvec_kalorij\"><\/span>Naj 11 zimskih dejavnosti, ki pokurijo najve\u010d kalorij<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aktivnosti, ki se jih lahko lotite pozimi, je veliko. Za vas smo jih izbrali 11, da vam poka\u017eemo, koliko kalorij lahko v eni uri aktivne vadbe porabi 65 kg \u017eenska in 80 kg mo\u0161ki. Te vrednosti so samo okvirne in se bodo za vsakega razlikovale na podlagi intenzivnosti in drugih dejavnikov. Ocene temeljijo na koeficientih zbirke telesnih dejavnosti (Compendium of Physical Activities), podanih za dejavnosti. <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Drsanje<\/h3>\n\n\n\n<p>Drsanje na ribniku ali drsali\u0161\u010du je lahko na prvi pogled videti enostavno, vendar le, dokler prvi\u010d ne stopite na led. \u010ce ste preizkusili rolanje, vam bo <strong>morda u\u010denje tega \u0161porta enostavno<\/strong>. V nasprotnem primeru priporo\u010damo uporabo vsaj kolenskih \u0161\u010ditnikov. Sprva verjetno ne morete prepre\u010diti padca, a bodite prepri\u010dani, da se boste imeli lepo. Dr\u017eanje ravnote\u017eja med drsanjem je<strong> te\u017eko delo na nogah<\/strong>. \u010ce tega sprva ne morete, ne obupajte in bodite potrpe\u017eljivi, saj se ob\u010dutek vrvenja po ribniku in u\u017eivanja v naravi pozimi spla\u010da. \u010ce va\u0161 ribnik \u0161e ni zmrznil, lahko poskusite z lokalnim drsali\u0161\u010dem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij povpre\u010dno porabite z eno uro drsanja s hitrostjo 14,5 km\/h?<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno <strong>358 kcal.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno <strong>440 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Hokej na ledu<\/h3>\n\n\n\n<p>Hokej na ledu spada med tiste dejavnosti, ki so <strong>fizi\u010dno zelo zahtevne<\/strong>. Z najve\u010djim naporom se \u010dlovek lahko kmalu iz\u010drpa, zato ni presenetljivo, da se tudi med tekmo pogosto vrti na ledu. Uspe\u0161en hokejist mora trenirati s <strong>kratkimi vlo\u017eki energije<\/strong>, da bo lahko hitro \u0161tartal za pakom in v idealnem primeru streljal na gol. \u010ce za\u010dnete igrati hokej, ne morete pri\u010dakovati, da boste porabili enako koli\u010dino kalorij kot hokejisti. Upo\u0161tevati je treba tudi, da \u0161tejejo samo kalorije, porabljene med aktivnim \u010dasom igranja. \u010ce celo tekmo presedite na klopi, ne morete primerjati \u0161tevila porabljenih kalorij z igralci na ledu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij povpre\u010dno porabite v eni uri igranja hokeja?<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno <strong>565 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno <strong>700 kcal<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Sankanje<\/h3>\n\n\n\n<p>Morda se vam zdi, da ta \u0161port ni ve\u010d namenjen odraslim, je pa ravno obratno. Sankanje ni le izjemno zabavno, temve\u010d je tudi aktivnost, ki <strong>pokuri veliko kalorij.<\/strong> Otroci se morda niti ne zavedajo, da se med popoldanskim sankanjem 30-krat po\u017eenejo v hrib. Dandanes si to lahko predstavljate kot <strong>HIIT vadbo<\/strong>, kjer se lahko z vle\u010dnimi silami z najve\u010djim naporom po\u017eenete v hrib in si privo\u0161\u010dite kratek po\u010ditek ter nato u\u017eivate v hitri vo\u017enji nazaj po hribu navzdol. In \u010de se vam zdi, da sami na saneh izgledate nori, se <strong>na hrib odpravite z otroki<\/strong>. Seveda lahko s seboj vzamete prijatelje, videli boste, da boste u\u017eivali v aktivnem popoldnevu <strong>s sanmi, bobom ali z lopatami.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij povpre\u010dno porabite v eni uri sankanja?<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno <strong>455 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno <strong>560 kcal<\/strong>.<\/li><\/ul>\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\/2020\/12\/ethan-hu-yB_aiAWkm40-unsplash-1-1124x749.jpg\" alt=\"Huj\u0161anje na ra\u010dun zimskih \u0161portov\" class=\"wp-image-201837\" width=\"843\" height=\"562\" title=\"Huj\u0161anje na ra\u010dun zimskih \u0161portov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/ethan-hu-yB_aiAWkm40-unsplash-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/ethan-hu-yB_aiAWkm40-unsplash-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/ethan-hu-yB_aiAWkm40-unsplash-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/ethan-hu-yB_aiAWkm40-unsplash-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Smu\u010danje<\/h3>\n\n\n\n<p>Smu\u010danje je eden izmed najbolj priljubljenih zimskih \u0161portov, zato lahko na smu\u010di\u0161\u010dih sre\u010date pripadnike skoraj vsake starosti. Do smu\u010danja lahko pristopimo na ve\u010d na\u010dinov in od tega je odvisno \u0161tevilo porabljenih kalorij. \u010ce se tega \u0161porta lotite pravilno, lahko porabite znatno \u0161tevilo kalorij, ki presegajo bazalni metabolizem, vendar morda \u0161e vedno ni toliko, kot bi pri\u010dakovali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po izra\u010dunih z uporabo najbolj natan\u010dnih koeficientov ugotavljamo, da 65-kilogramska \u017eenska na uro smu\u010danja <strong>pokuri pribli\u017eno 345 kcal.<\/strong> Zagotovo pa ne moremo ra\u010dunati, da bo ta \u017eenska v sedmih urah, ki jih je pre\u017eivela na pobo\u010dju, porabila 2415 kcal. Vsaj eno uro porabi za kosilo, potem ima pa \u0161e odmor za prigrizke, strani\u0161\u010de ali pija\u010do. Ostalo nam je \u0161est ur. Povpre\u010dna vo\u017enja s sede\u017enico po hribu lahko traja do 20 minut, ko samo sedite in \u010dakate na spust navzdol. Zato od \u0161estih ur &#8220;smu\u010danja&#8221; na\u0161 smu\u010dar pre\u017eivi <strong>4 ure sede na stolu in le dve uri ves dan aktivno smu\u010da<\/strong>, kar zna\u0161a pribli\u017eno <strong>690 porabljenih kalorij<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se bo potem na\u0161 smu\u010dar odlo\u010dil, da si bo na pobo\u010dju privo\u0161\u010dil \u0161e dva bombardina, ki bi imela skupaj 900 kcal, bo ve\u010d kot le nadoknadil porabljene kalorije. Poleg tega, \u010de ste eden tistih, ki vsako vo\u017enjo po\u010dasti s kuhanim vinom ali majhno malico in se po klancu povzpne predvsem na klepet s prijatelji ali lovljenje barve na le\u017ealnikih na dnu strmine, potem je skrb za porabljene kalorije odve\u010dna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij pokurite povpre\u010dno v uri aktivnega smu\u010danja?<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno <strong>345 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno <strong>424&nbsp;kcal<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Deskanje na snegu<\/h3>\n\n\n\n<p>Za deskanje na snegu velja enako kot za smu\u010danje. \u010ce ste nekje \u017ee prebrali, kako pri deskanju na snegu porabite na stotine kalorij na uro, morate upo\u0161tevati, da ve\u010dino \u010dasa pre\u017eivite sede\u010di na sede\u017enici.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij porabite povpre\u010dno v eni uri deskanja na snegu?<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno <strong>345 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno <strong>424&nbsp;kcal<\/strong>.<\/li><\/ul>\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\/2020\/12\/snow-1124x750.jpg\" alt=\"Koliko kalorij pokurite med smu\u010danjem in deskanjem na snegu?\" class=\"wp-image-201850\" width=\"843\" height=\"563\" title=\"Koliko kalorij pokurite med smu\u010danjem in deskanjem na snegu?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/snow-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/snow-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/snow-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/snow.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Tek na smu\u010deh<\/h3>\n\n\n\n<p>V primerjavi s smu\u010danjem ima tek na smu\u010deh to prednost, da se vam obi\u010dajno ni treba ukvarjati s \u0161tetjem aktivnega \u010dasa, saj<strong> aktivni ves \u010das, ko imate na nogah teka\u0161ke smu\u010di.<\/strong> Ta dejavnost je idealna predvsem za tiste, ki \u017eelijo <strong>raziskati okolico<\/strong>. Ko se boste enkrat nau\u010dili teka na smu\u010deh, boste videli, da je to zabavna dejavnost. Poleg tega boste z njo porabili razmeroma veliko kalorij, saj boste uporabljali celotno telo. Nato lahko to nadoknadite z bo\u017ei\u010dnimi dobrotami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij pokurite povpre\u010dno v eni uri teka na smu\u010deh pri 4 km\/h?<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> porabi pribli\u017eno <strong>442&nbsp;kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki <\/strong>porabi pribli\u017eno <strong>544 kcal<\/strong>.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/aktivity-922x1124.jpg\" alt=\"Tek pozimi\" class=\"wp-image-201865\" title=\"Tek pozimi\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktivity-922x1124.jpg 922w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktivity-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktivity-1260x1536.jpg 1260w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktivity-1680x2048.jpg 1680w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/aktivity.jpg 1983w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Tek<\/h3>\n\n\n\n<p>Bi radi \u0161li na tek na smu\u010deh, a ni snega? Za zdaj se vsaj lotite <strong>klasi\u010dnega teka in naj vas mraz ne odvrne<\/strong>. Zahvaljujo\u010d tej aktivnosti boste porabili kalorije, izbolj\u0161alo pa se bo tudi va\u0161e zdravje in postava.<\/p>\n\n\n\n<div style=\"height:52px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ne pozabite se dobro oble\u010di, da vas ne bo prehladilo in vas ne bo povozil tonzilitis. <strong>Kapa in tople nogavice<\/strong> so bistvenega pomena. In v zimskih mesecih ne smete pozabiti <strong>odsevnikov<\/strong>. <span style=\"color: #ff6600;\">[6-9]<\/span><\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij porabite povpre\u010dno v eni uri teka pri 8 km\/h?<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> porabi pribli\u017eno <strong>540 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> porabi pribli\u017eno <strong>660 kcal<\/strong>.<\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">8. Sprehod s krpljami<\/h3>\n\n\n\n<p>\u010ce se bojite zimskih \u0161portov, v njih ne u\u017eivate ali iz kakr\u0161nega koli drugega razloga ne najdete poti do njih, kaj pa hitra <strong>hoja s krpljami?<\/strong> Ta aktivnost je lahko prijetna sprememba od obi\u010dajne hoje, poleg tega pa je ravno prav zahtevna.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij povpre\u010dno porabimo v eni uri sprehoda s krpljami?<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno <strong>350 kcal<\/strong>.<\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno <strong>430 kcal<\/strong>.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">9. Kepanje<\/h3>\n\n\n\n<p>Spet dejavnost, kjer boste s svojim sodelovanjem \u0161e posebej razveselili vse prisotne otroke. \u010ce kepanje sprejmete kot na\u010din porabe kalorij, <strong>ni dovolj samo stati na mestu in \u0161teti<\/strong>, kolikokrat vas zadene. Vklju\u010dite se aktivno. Ska\u010dite, tecite in \u010de vas nekdo zadane s sne\u017eno kepo, tecite \u010dim hitreje za njim, da se mu oddol\u017eite. Videli boste, da ura kepanja mine kot blisk, svojemu \u0161tevilu porabljenih kalorij pa jih lahko dodate \u0161e nekaj sto.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij povpre\u010dno porabite v eni uri kepanja?<\/strong> <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno<strong> 400 kcal.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno<strong> 505 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">10. Delanje sna\u017eaka<\/h3>\n\n\n\n<p>Kaj \u0161e lahko storite s snegom? No, <strong>zgradite sne\u017eaka<\/strong>. \u010ceprav koli\u010dina porabljenih kalorij ne bo tako velika kot recimo pri smu\u010danju, vsekakor \u0161teje. Poleg tega ste lahko nagrajeni tudi z mojstrovino v obliki sne\u017eaka, ki stoji pred va\u0161o hi\u0161o, ki jo bodo ob\u010dudovali vsi mimoido\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij povpre\u010dno porabite pri gradnji sne\u017eaka?<\/strong>&nbsp;<span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> pokuri pribli\u017eno <strong>260 kcal.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> pokuri pribli\u017eno<strong> 320 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/12\/france-4887360_1920-1124x749.jpg\" alt=\"Shuj\u0161ajte s pomo\u010djo vsakodnevnih aktivnosti\" class=\"wp-image-201880\" width=\"843\" height=\"562\" title=\"Shuj\u0161ajte s pomo\u010djo vsakodnevnih aktivnosti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/france-4887360_1920-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/france-4887360_1920-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/france-4887360_1920-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/12\/france-4887360_1920.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">11. Kidanje snega<\/h3>\n\n\n\n<p>Zadnja dejavnost, ki se ji pozimi marsikdo ne more izogniti, je kidanje snega. Morda pa boste z veseljem poizvedeli, koliko kalorij lahko porabite s to aktivnostjo. \u010ce vanj vlo\u017eite svojo te\u017eo, boste videli, da lahko svoje telo dobro razgibate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij povpre\u010dno porabite v eni uri intenzivnega kidanja snega?<\/strong> <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">65 kg \u017eenska<\/strong> povpre\u010dno pokuri <strong>570 kcal.&nbsp;<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">80 kg mo\u0161ki<\/strong> povpre\u010dno pokuri<strong> 705 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zimski meseci nikakor ne smejo biti \u010das pove\u010danja telesne mase ali pove\u010danja odstotka telesne ma\u0161\u010dobe. Od vas je odvisno, kako se boste lotili tega. Tudi \u010de se \u017eelite med zimskimi po\u010ditnicami sprostiti, poskusite <strong>vklju\u010diti vsaj nekaj telesne aktivnosti v va\u0161 dan<\/strong>. Ni nujno, da boste ves dan tekli na smu\u010deh. V\u010dasih se lahko sprehodite, skidate sneg ali u\u017eivate v dobri dozi kepanja. Dokler ste fizi\u010dno aktivni, vam ni treba skrbeti, \u010de si privo\u0161\u010dite sladko ali celo klasi\u010dno bo\u017ei\u010dno malico. Vendar ne pozabite, da so <strong>kalorije tako v pija\u010dah<\/strong> kot tudi v hrani, zato je dobro imeti pregled nad tem, kaj jeste in pijete na dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, \u010de se \u010dez bo\u017ei\u010d malo zredite, je \u0161e vse v redu. <strong>Po\u010ditnice niso glede tega, koliko oseba tehta<\/strong>. Najpomembneje je, da u\u017eivate v kakovostnem \u010dasu s svojimi najdra\u017ejimi. Z novim letom se lahko nato lepo sprostite in izgubite odve\u010dne kilograme.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Ali posku\u0161ate biti aktivni med prazniki ali raje le\u017eite in si ogledujete bo\u017ei\u010dne pravljice ter boste za\u010deli delati na svoji telesni aktivnosti v novem letu?<\/strong> Delite svoje najljub\u0161e zimske dejavnosti in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite <strong>deliti s prijatelji<\/strong>. Mogo\u010de boste po njihovi zaslugi na\u0161li izvajalce za pravo zimsko kepanje.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nekateri se veselijo zime, drugi pa se bojijo, da se bodo ponovno zredili. Vendar vam za vzdr\u017eevanje te\u017ee ni treba vsak dan hoditi v fitnes. Osredoto\u010dite se na druge zimske aktivnosti. V dana\u0161njem \u010dlanku boste izvedeli, koliko kalorij porabite s smu\u010danjem ali med gradnjo sne\u017eaka.<\/p>\n","protected":false},"author":100,"featured_media":201909,"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":[122],"tags":[6375,6687,7485],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307019","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-kalorije-sl","10":"tag-trening-sl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koliko kalorij pokurijo va\u0161e najljub\u0161e zimske aktivnosti? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Nekateri se veselijo zime, drugi pa se bojijo, da se bodo ponovno zredili. 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