{"id":307049,"date":"2021-01-23T10:22:00","date_gmt":"2021-01-23T09:22:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307049"},"modified":"2022-01-17T07:08:42","modified_gmt":"2022-01-17T06:08:42","slug":"11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/","title":{"rendered":"11 razloga da po\u010dnete tr\u010dati. Kako \u0107e tr\u010danje promijeniti va\u0161e tijelo?"},"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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#Zasto_poceti_s_trcanjem\" title=\"Za\u0161to po\u010deti s tr\u010danjem?\">Za\u0161to po\u010deti s tr\u010danjem?<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#1_Sagorite_puno_kalorija_i_masti\" title=\"1. Sagorite puno kalorija i masti\">1. Sagorite puno kalorija i masti<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#2_Vasa_ce_se_izdrzljivost_poboljsati\" title=\"2. Va\u0161a \u0107e se izdr\u017eljivost pobolj\u0161ati\">2. Va\u0161a \u0107e se izdr\u017eljivost pobolj\u0161ati<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#3_Poboljsati_cete_svoje_zdravlje\" title=\"3. Pobolj\u0161ati \u0107ete svoje zdravlje\">3. Pobolj\u0161ati \u0107ete svoje zdravlje<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#4_Vase_ce_se_spavanje_poboljsati\" title=\"4. Va\u0161e \u0107e se spavanje pobolj\u0161ati\">4. Va\u0161e \u0107e se spavanje pobolj\u0161ati<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#5_Psihicki_cete_se_osjecati_bolje\" title=\"5. Psihi\u010dki \u0107ete se osje\u0107ati bolje\">5. Psihi\u010dki \u0107ete se osje\u0107ati bolje<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#6_Naucit_cete_biti_disciplinirani\" title=\"6. Nau\u010dit \u0107ete biti disciplinirani\">6. Nau\u010dit \u0107ete biti disciplinirani<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#7_Ustedjet_cete_vrijeme\" title=\"7. U\u0161tedjet \u0107ete vrijeme\">7. U\u0161tedjet \u0107ete vrijeme<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#8_Ustedjet_cete_novac\" title=\"8. U\u0161tedjet \u0107ete novac\">8. U\u0161tedjet \u0107ete novac<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#9_Istrazit_cete_okolicu\" title=\"9. Istra\u017eit \u0107ete okolicu\">9. Istra\u017eit \u0107ete okolicu<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#10_Upoznat_cete_nove_ljude\" title=\"10. Upoznat \u0107ete nove ljude\">10. Upoznat \u0107ete nove ljude<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#11_Bit_cete_sigurniji_u_sebe\" title=\"11. Bit \u0107ete sigurniji u sebe\">11. Bit \u0107ete sigurniji u sebe<\/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\/11-razloga-da-pocnete-trcati-kako-ce-trcanje-promijeniti-vase-tijelo\/#Koja_je_poenta_cijele_price\" title=\"Koja je poenta cijele pri\u010de?\">Koja je poenta cijele pri\u010de?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Tr\u010danje se op\u0107enito smatra jednim od najprirodnijih vrsta kretanja u koje se osoba mo\u017ee upustiti. \u010cak i najmla\u0111a djeca, \u010dim nau\u010de hodati, tr\u010de oko ku\u0107e. Me\u0111utim, prekretnica se \u010desto dogodi kada do\u0111u u \u0161kolu, a tr\u010danje postane &#8220;ne\u0161to \u0161to se mora&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vremenski ograni\u010deno tr\u010danje  &#8220;\u0161ezdesetica (60 m)&#8221; ili beskrajno tr\u010danje krugova na \u0161kolskom igrali\u0161tu uni\u0161tilo je pozitivan stav prema ovom sportu za mnogu djecu koja ovu nesklonost prenesu i u odraslu dob. Nakon toga, nakon \u0161to po\u010dnu raditi, tr\u010danje se \u010dini kao jo\u0161 ve\u0107a utopija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vjerojatno se ne\u0107emo rije\u0161iti traumati\u010dnih iskustava iz djetinjstva, ali mo\u017eda \u0107emo vas u dana\u0161njem \u010dlanku uvjeriti da tr\u010danje ne mora biti toliko lo\u0161 sport kakvim ga pamtite. Samo pro\u010ditajte i saznajte kakve <strong>blagodati tr\u010danje op\u0107enito pru\u017ea i kako to mo\u017ee promijeniti va\u0161e tijelo!<\/strong> Vidjet \u0107ete da \u0107ete mu pru\u017eiti jo\u0161 jednu priliku.<\/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=\"Zasto_poceti_s_trcanjem\"><\/span>Za\u0161to po\u010deti s tr\u010danjem?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Sagorite_puno_kalorija_i_masti\"><\/span>1. Sagorite puno kalorija i masti<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1124\" height=\"1063\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg\" alt=\"Sagorijevanje kalorija tijekom tr\u010danja\" class=\"wp-image-190946\" title=\"Sagorijevanje kalorija tijekom tr\u010danja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1124x1063.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-400x378.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1-1536x1453.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/bota-1.jpg 1786w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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:96px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u010danje je jedan od sportova koji ima visoke zahtjeve za energijom. Nije ni \u010dudo da ako poku\u0161avate <strong>smr\u0161avjeti,<\/strong> \u010desto zapo\u010dnete tako \u0161to obujete sportske tenisice i tr\u010dite po prvi put.<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Broj kalorija koje sagorijevate tijekom tr\u010danja ovisi o mnogim \u010dimbenicima. Me\u0111u najva\u017enijima mo\u017eemo spomenuti, naprimjer, dob, brzinu tr\u010danja, du\u017einu koja je pretr\u010dana, teren ili va\u0161u te\u017einu.<\/p>\n\n\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Uzmimo primjer kako bismo imali bolju predod\u017ebu o potro\u0161enim kalorijama:<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<p>\u25cf Trka\u010dica koja te\u017ei 60 kg i pretr\u010di 10 km u sat vremena sagorjet \u0107e pribli\u017eno <strong>617 kcal<\/strong> tijekom ove vje\u017ebe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cfTrka\u010d koji te\u017ei pribli\u017eno 80 kg i pretr\u010di 10 km u sat vremena sagorjet \u0107e pribli\u017eno <strong>823 kcal<\/strong> tijekom ove vje\u017ebe.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Kako ova koli\u010dina kalorija zaista mo\u017ee izgledati?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th>Hrana<\/th><th><center><strong>617 kcal<\/strong><\/center><\/th><th><center><strong>823 kcal<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td>Pile\u0107a prsa (raw)<\/td><td><center>560 g<\/center><\/td><td><center>750 g<\/center><\/td><\/tr><tr><td>Ri\u017ea (sirova)<\/td><td><center>175 g<\/center><\/td><td><center>230 g<\/center><\/td><\/tr><tr><td>Jabuke<\/td><td><center>1080 g<\/center><\/td><td><center>1450 g<\/center><\/td><\/tr><tr><td>Mlije\u010dna \u010dokolada<\/td><td><center>115 g<\/center><\/td><td><center>155 g<\/center><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, ako na\u0161ih dvoje trka\u010da odlu\u010de da ne \u017eele izgubiti kilograme i, naprotiv, da \u017eele nadoknaditi izgubljene kalorije, ne bi smjeli zaboraviti na kvalitetan me\u0111uobrok nakon vje\u017ebanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to bi moglo izgledati ovako:<\/strong><\/p>\n\n\n\n<p>\u25cf <strong>\u017denska trka\u010dica nadomjestila bi sagorenih 617 kcal sljede\u0107im me\u0111uobrokom:<\/strong> 50 g <a href=\"https:\/\/gymbeam.hr\/pahuljice-i-muesli\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zobenih pahuljica <\/a>&nbsp;(193 kcal), 150 g gr\u010dkog bijelog jogurta s 0 % masti (86 kcal), 30 g <a href=\"https:\/\/gymbeam.hr\/proteini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokoladnog proteina <\/a>&nbsp;(115 kcal), 100 g banane (94 kcal) i 22 g <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maslaca od kikirikija<\/a>&nbsp;(132 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u25cf Trka\u010d bi nadomjestio 823 izgorenih kcal sljede\u0107im me\u0111uobrokom:<\/strong> 80 g zobenih pahuljica (309 kcal), 200 g gr\u010dkog bijelog jogurta s 0 % masti (115 kcal), 30 g \u010dokoladnog proteina (115 kcal), 100 g banane (94 kcal) i 31 g maslaca od kikirikija (187 kcal)<\/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\/10\/kirkony-9362-1124x749.jpg\" alt=\"Me\u0111uobrok nakon tr\u010danja\" class=\"wp-image-190964\" width=\"843\" height=\"562\" title=\"Me\u0111uobrok nakon tr\u010danja\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/kirkony-9362.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<p>A \u0161to ako su na\u0161i trka\u010di odlu\u010dili \u017eivjeti na isti na\u010din kao i do sada, pa \u0107e biti jednako aktivni i jo\u0161 uvijek jesti isto, samo \u0161to \u0107e jo\u0161 dodati i <strong>sat vremena tr\u010danja brzinom od 10 km\/h tri puta tjedno?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ne uzmemo u obzir prilagodbu tijela i druge sporedne \u010dimbenike koji bi mogli utjecati na rezultat, <strong>postigli bi sljede\u0107e rezultate za pola godine (26 tjedana):<\/strong><\/p>\n\n\n\n<p>\u25cf Trka\u010dica bi u tom bi razdoblju<strong> sagorjela pribli\u017eno 48,126 kcal<\/strong> (izra\u010dunato na sljede\u0107i na\u010din: 617 x 3 x 26).<\/p>\n\n\n\n<p>Trka\u010d bi u tom bi razdoblju<strong> sagorio pribli\u017eno 64,194 kcal<\/strong> (izra\u010dunato na sljede\u0107i na\u010din: 823 x 3 x 26).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedan kilogram masti predstavlja pribli\u017eno 7700 kcal. To zna\u010di da bi za pola godine <strong>trka\u010dica izgubila oko 6,3 kg masti, a trka\u010d 8,3 kg masti.<\/strong> Jedina promjena koju bi morali napraviti jest tr\u010dati sat vremena tri puta tjedno. To i nije takav problem, zar ne?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A kao bonus na sagorene kalorije dobivate u\u010dvr\u0161\u0107enije tijelo s vidno manjim postotkom tjelesne masti i manje vidljivim celulitom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz izra\u010duna mo\u017eete vidjeti da je ovaj sport <strong>zaista izvrstan alat za sagorijevanje kalorija<\/strong>. Osim toga, ako redovito tr\u010dite nekoliko puta tjedno, ne morate brinuti o svome tijelu kada povremeno s prijateljem pojedete desert uz \u0161alicu kave. Mo\u017eete se prepustiti tome \u010dak i ako poku\u0161avate izgubiti nekoliko kilograma. Samo pazite da vam ova iznimka ne prije\u0111e u redovitu naviku.<\/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_Vasa_ce_se_izdrzljivost_poboljsati\"><\/span>2. Va\u0161a \u0107e se izdr\u017eljivost pobolj\u0161ati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno vam je poznat scenarij kada ujutro izgubite ne\u0161to vremena i iznenada shvatite da morate uhvatiti autobus za nekoliko minuta. U tom trenutku zapo\u010dinje borba s vremenom. Sve po\u010dinje s lagano ubrzanom \u0161etnjom, jer mislite da jo\u0161 uvijek mo\u017eete sti\u0107i, koja zatim postupno prelazi u sprint prema nadolaze\u0107em autobusu. I kako to zavr\u0161ava? Pa, naravno da ste ga opet propustili&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako po\u010dnete redovito tr\u010dati, ovaj \u0107e scenarij postati stvar pro\u0161losti. Va\u0161e \u0107e se tijelo postupno navikavati na ovu aktivnost, \u0161to \u0107e se odraziti na \u010dinjenicu da \u0107ete mo\u0107i tr\u010dati br\u017ee i dulje.<\/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\">\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\/2020\/10\/image-1-843x1124.png\" alt=\"Tr\u010danje i mr\u0161avljenje\" class=\"wp-image-190978\" title=\"Tr\u010danje i mr\u0161avljenje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-843x1124.png 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1-300x400.png 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/image-1.png 848w\" 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<div style=\"height:49px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste potpuni po\u010detnik, morate postupno pove\u0107avati optere\u0107enje. Mogu\u0107e je da \u0107ete prvi put pretr\u010dati 100 metara i morat \u0107ete nastaviti hodati. Sasvim je normalno, ova vrsta aktivnosti \u010dak ima i svoje ime &#8211; <strong>indijansko tr\u010danje<\/strong>. Stoga samo tr\u010dite laganim tempom, tr\u010dite koliko god mo\u017eete i prebacite se na br\u017ee hodanje. Nakon \u0161to do\u0111ete do daha, tr\u010dite ponovno i ponovite interval.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, s vremenom mo\u017eete produ\u017eiti dio koji tr\u010dite i, obrnuto, skratiti dijelove u kojima hodate dok ne do\u0111ete do faze u kojoj \u0107ete utvrditi da vi\u0161e ne trebate ni hodati, jer tr\u010danje uspijete zavr\u0161iti odjednom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Trka\u010di kojima dulja kontinuirana trka vi\u0161e nije problem, tako\u0111er mogu dodatno pobolj\u0161ati izdr\u017eljivost. <strong>Mnogo je mogu\u0107nosti, probajte primjerice:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>pove\u0107ajte brzinu tr\u010danja<\/li><li>produljite udaljenost koju tr\u010dite<\/li><li>uklju\u010dite rutu s ve\u0107om uzvisinom<\/li><li>isprobajte HIIT, gdje \u0107ete izmjenjivati intervale maksimalnog intenziteta (sprint) s opu\u0161tenijim intervalima (\u0161etnja) <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span> <\/li><li>poku\u0161ajte ponavljati sprint uzbrdo koji \u0107e se izmjenjivati sa \u0161etnjom nizbrdo<\/li><li>Entuzijasti mogu probati, naprimjer, kombinaciju tr\u010danja i vje\u017ebi s vlastitom te\u017einom, kada, recimo, tr\u010de 10 minuta, a zatim naprave 30 sklekova, 30 \u010du\u010danj-skokova i nastavljaju s tr\u010danjem. Na taj na\u010din mogu kombinirati bilo koju udaljenost s bilo kojim vje\u017ebama.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidite, postoji mnogo na\u010dina za pobolj\u0161anje, samo odaberite. Me\u0111utim, uvijek uzmite u obzir trenutnu izdr\u017eljivost kako biste izbjegli izazivanje zdravstvenih problema. Za sve postoji vrijeme, a ako ustrajete, na kraju \u0107ete biti nagra\u0111eni, naprimjer u obliku istro\u0161enog autobusa, no bez da ste izgubili dah, i \u0161tovi\u0161e &#8211; s osmijehom.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Poboljsati_cete_svoje_zdravlje\"><\/span>3. Pobolj\u0161ati \u0107ete svoje zdravlje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Uklju\u010divanje redovnih aktivnosti tr\u010danja ne\u0107e utjecati samo na va\u0161 izgled, ve\u0107 i na zdravlje. Op\u0107enito se preporu\u010duje imati <strong>svaki tjedan<\/strong> najmanje <strong>150 minuta aktivnosti srednjeg intenziteta ili 75 minuta aktivnosti visokog intenziteta.<\/strong> Ovo je zaista najmanji minimum koji bi svi trebali odr\u017eavati. Te aktivne minute lako mo\u017eemo pokriti tr\u010danjem. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redovito bavljenje sportom oja\u010dat \u0107e srce i plu\u0107a, \u0161to \u0107e <strong>pobolj\u0161ati va\u0161 kardiovaskularni sustav<\/strong>. To se mo\u017ee o\u010ditovati, naprimjer, smanjenjem krvnog tlaka ili rizikom od sr\u010danog udara. Kretanjem mo\u017eemo istrenirati sr\u010dani mi\u0161i\u0107 do takve razine da <strong>\u0107e srcu trebati manje otkucaja kako bi ispumpalo istu koli\u010dinu krvi<\/strong>, jer \u0107e se pove\u0107ati koli\u010dina krvi koju srce jednim otkucajem po\u0161alje u krvotok. Tijekom tr\u010danja i ostalih sportova mo\u017eemo u\u0161tedjeti puno rada i truda. Druga korist mo\u017ee biti, naprimjer, smanjenje razine kolesterola ili smanjenje rizika od osteoporoze. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Opse\u017enim istra\u017eivanjem uz analizu vi\u0161e od 170 studija, istra\u017eiva\u010di Friedenreich i Orenstein otkrili su da redovita aktivnost mo\u017ee <strong>smanjiti \u010dak i rizik<\/strong> od<strong> raka<\/strong> mjehura, dojke, debelog crijeva ili \u017eeluca. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/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=\"6503,48604,41284,28082,28554,5951,36412,28621,5075,28324,48487,28095,29075,29003,29205,30286,29025,34357,36346,36352,53353\" ><\/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<p>Redovito tr\u010danje tako\u0111er <strong>utje\u010de na va\u0161 imunolo\u0161ki sustav<\/strong>. Kada tr\u010dite, puls \u0107e se pove\u0107ati, \u0161to \u0107e ubrzati i cirkulaciju krvi. Tijelo postupno po\u010dinje izazivati stanice imunolo\u0161kog sustava &#8211; limfocite (vrsta bijelih krvnih stanica) kako bi se ubrzalo i borilo se protiv mogu\u0107e prijetnje (patogena). Nakon po\u010detka vje\u017ebe, broj imunolo\u0161kih stanica pove\u0107at \u0107e se nekoliko puta. 10 &#8211; 15 minuta nakon zavr\u0161etka ciklusa broj \u0107elija se normalizira. Me\u0111utim, njihov broj tada dalje pada ispod normalne razine i mo\u017ee potrajati nekoliko sati dok se ne vrate na svoju normalnu razinu. To se razdoblje naziva &#8220;otvorenim prozorom&#8221; tijekom kojeg bi tijelo moglo biti osjetljivije na bolesti. Me\u0111utim, ovu mogu\u0107u osjetljivost pobili su Campbell i Turner koji su ustanovili da u to vrijeme imune stanice nisu nestajale, ve\u0107 su se pojavile izvan krvi i <strong>tra\u017eile infekciju<\/strong>, \u0161to se upravo od njih i o\u010dekuje. Taj proces nazivamo imunolo\u0161kim nadzorom. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Iz tih \u010dinjenica proizlazi da takozvani <strong>&#8220;otvoreni prozor&#8221; nije toliko dramati\u010dan<\/strong> kao \u0161to bi se na prvi pogled moglo \u010diniti. Me\u0111utim, istina je da se s pove\u0107anjem intenziteta i duljine optere\u0107enja pove\u0107ava rizik od privremeno smanjenog funkcioniranja imunolo\u0161kog sustava. To tako\u0111er mo\u017ee biti uzrokovano pre\u010destim optere\u0107enjima u treningu, zbog kojih tijelo nema vremena za dovoljnu regeneraciju, a time mo\u017ee biti i osjetljivije na bolest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No ako uklju\u010dite odgovaraju\u0107e doziranje tr\u010danja i obratite pa\u017enju na dovoljnu regeneraciju,<strong> obrana va\u0161eg tijela \u0107e oja\u010dati<\/strong> i bit \u0107ete otporniji na viruse i bakterije koji su svuda oko nas.<\/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\/10\/unnamed-86-1124x750.jpg\" alt=\"Zdraviji zahvaljuju\u0107i tr\u010danju\" class=\"wp-image-191272\" width=\"843\" height=\"563\" title=\"Zdraviji zahvaljuju\u0107i tr\u010danju\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/unnamed-86-2048x1367.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=\"4_Vase_ce_se_spavanje_poboljsati\"><\/span>4. Va\u0161e \u0107e se spavanje pobolj\u0161ati<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako imate <strong>problema sa usnivanjem, \u010destim bu\u0111enjem i lo\u0161im spavanjem<\/strong>, tr\u010danje bi moglo biti rje\u0161enje i u ovim slu\u010dajevima. Nije najbolji izbor tr\u010dati neposredno prije odlaska u krevet zbog ispiranja endorfina (hormona sre\u0107e), \u0161to bi vas moglo frustrirati u va\u0161im poku\u0161ajima da zaspite. Op\u0107enito, na\u0161e tijelo djeluje tako \u0161to podi\u017ee tjelesnu temperaturu tr\u010danjem. Ovo je signal tijelu da bi trebalo biti budno. Me\u0111utim, 30 do 90 minuta nakon vje\u017ebe, tjelesna temperatura po\u010dinje padati, \u0161to<strong> mo\u017ee postupno pomo\u0107i u izazivanju pospanosti.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Ako primijetite ovu pojavu na sebi, mo\u017eda bi bilo po\u017eeljno da tr\u010dite popodne. Me\u0111utim, prema znanstvenicima, nije bitno u koji sat tr\u010dite, osjetit \u0107ete pozitivan u\u010dinak na spavanje no\u0107u nakon bilo koje vrste tr\u010danja u bilo koje doba dana. <span style=\"color:#ff6600\" class=\"tadv-color\">[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>A oni koji imaju stvarno velik problem s usnivanjem mogu isprobati <a href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatke prehrani za bolji san<\/a>, poput <a href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonina<\/a>, o \u010dijim blagodatima mo\u017eete vi\u0161e pro\u010ditati u \u010dlanku <a href=\"https:\/\/gymbeam.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonin &#8211; pobolj\u0161ava li stvarno san i poma\u017ee li vam zaspati?<\/a><\/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_Psihicki_cete_se_osjecati_bolje\"><\/span>5. Psihi\u010dki \u0107ete se osje\u0107ati bolje<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"876\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg\" alt=\"Vitamin D\" class=\"wp-image-191289\" title=\"Vitamin D\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-876x1124.jpg 876w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-312x400.jpg 312w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle-1197x1536.jpg 1197w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/decko_orizle.jpg 1553w\" sizes=\"auto, (max-width: 876px) 100vw, 876px\" \/><\/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:75px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda vas ne\u0107e iznenaditi da tr\u010danje, kao i ostale tjelesne aktivnosti, <strong>pozitivno utje\u010de na smanjenje razine stresa u tijelu<\/strong>. Iznad svega, poma\u017ee u <strong>smanjenju dugotrajnog stresa<\/strong>, \u0161to negativno utje\u010de ne samo na spomenuti imunitet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se redovito bavite sportom, sigurno vam je poznat slu\u010daj kada cijeli dan ne znate gdje vam je glava, sve pada na vas, pa odlazite van kako biste se bavili sportom. A nakon vje\u017ebanja? Odjednom se \u010dini da su svi problemi ne\u0161to podno\u0161ljiviji i neki su problemi mo\u017eda potpuno nestali. [9]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Upravo tako to funkcionira s tr\u010danjem. U njemu mo\u017eete u\u017eivati jo\u0161 vi\u0161e ako se odlu\u010dite tr\u010dati na svje\u017eem zraku u prirodi. Trenutna jesen taman je za to. Priroda mijenja boje pred va\u0161im o\u010dima, nije ni jako vru\u0107e ni jako hladno, a uz to mo\u017eete uhvatiti sun\u010deve zrake iz kojih <strong>crpite vitamin D.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tako\u0111er pozitivno <strong>utje\u010de na va\u0161u psihi\u010dku dobrobit.<\/strong> Na\u017ealost, njegova je razina ni\u017ea, posebno u jesenskim i zimskim mjesecima, pa nije \u0161tetno usredoto\u010diti se, naprimjer, na unos masne ribe ili <a aria-label=\"dodatke prehrani (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatke prehrani<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako \u010dak i tijekom tr\u010danja neprestano razmi\u0161ljate o tome \u0161to vas jo\u0161 \u010deka, \u0161to se dogodilo na poslu itd., preporu\u010dujemo vam da pustite svoju <strong>omiljenu playlistu<\/strong> koja \u0107e vas zasigurno pokrenuti na pravi na\u010din ili poku\u0161ajte <strong>slu\u0161ati podcastove<\/strong>. Morat \u0107ete se usredoto\u010diti na sadr\u017eaj izgovorene rije\u010di, tako da ne\u0107ete imati sposobnost razmi\u0161ljanja o svojim problemima. Ako \u017eelite nau\u010diti ne\u0161to iz svijeta fitnessa, mo\u017eete slu\u0161ati na\u0161 podcast.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Naucit_cete_biti_disciplinirani\"><\/span>6. Nau\u010dit \u0107ete biti disciplinirani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pridr\u017eavanje postavljenih ciljeva mo\u017eda ne\u0107e biti nimalo lako tijekom prvih nekoliko dana ili tjedana. Da biste to u\u010dinili, morate <strong>postaviti realne ciljeve<\/strong>. Za po\u010detak \u0107e biti u redu tr\u010dati dva puta tjedno. Jasno odredite da \u0107ete tr\u010dati, primjerice, ponedjeljkom i \u010detvrtkom i slijedite plan. \u010cak i ako vam se ne bude dalo, ako \u0107e padati ki\u0161a, biti vjetrovito ili bilo \u0161to drugo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne morate tr\u010dati sat vremena. U po\u010detku mo\u017ee biti dovoljno nekoliko minuta. Va\u017eno je da po\u010dnete raditi na novoj navici. To je jedini na\u010din da se stvarno odr\u017ei disciplina. Ako osje\u0107ate da stvarno nije va\u0161 dan, tr\u010dite koliko mo\u017eete, a ostalo pro\u0161e\u0107ite. <strong>Najbitnije je da niste presko\u010dili tr\u010danje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Disciplina koju stvorite u tr\u010danju tada se mo\u017ee prenijeti u druge sfere va\u0161eg \u017eivota. Ako mo\u017eete planirati tr\u010danje i stvarno to uspijete odraditi, za\u0161to ne biste mogli izvr\u0161iti zadatak koji je na va\u0161em stolu tjedan dana? Na isti na\u010din mo\u017eete rasporediti i dane kada \u0107ete se posvetiti, primjerice, \u010di\u0161\u0107enju ili pripremi hrane za sljede\u0107e dane. Mo\u017eete se inspirirati \u010dlankom <a href=\"https:\/\/gymbeam.hr\/blog\/kako-ucinkovito-pripremiti-i-spakirati-obroke\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dinkovito pripremiti i pakirati obroke?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljuju\u0107i zacrtanom planu i ste\u010denoj disciplini to\u010dno \u0107ete znati koje vas aktivnosti o\u010dekuju odre\u0111enog dana pa ne\u0107ete morati razmi\u0161ljati o njima. Uz to, izbje\u0107i \u0107ete kaoti\u010dno stanje rade\u0107i nekoliko stvari odjednom ili, pak, <strong>patolo\u0161ko odga\u0111anje aktivnosti<\/strong> koje na kraju zavr\u0161e va\u0161im le\u017eanjem ispred televizora. Bonus \u0107e biti dobar osje\u0107aj zbog postignutih ciljeva, potvrda da \u0107ete posti\u0107i sve \u0161to ste si zacrtali, a uz to \u0107ete, zahvaljuju\u0107i planiranju, imati i <strong>vi\u0161e vremena za sebe.<\/strong><\/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\/10\/IMG_4845-1124x822.jpg\" alt=\"Tr\u010danje i disciplina\" class=\"wp-image-191302\" width=\"843\" height=\"617\" title=\"Tr\u010danje i disciplina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1124x822.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-400x292.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-1536x1123.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_4845-2048x1497.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=\"7_Ustedjet_cete_vrijeme\"><\/span>7. U\u0161tedjet \u0107ete vrijeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Koliko ste puta \u010duli ne\u010diji izgovor (mo\u017eda \u010dak i onaj vlastiti) da nema vremena za vje\u017ebanje? Izuzetno zaposlenoj osobi mo\u017ee biti te\u0161ko organizirati vrijeme za odlazak u teretanu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne \u010dini se tako, ali kad se sve zbroji:<\/strong><\/p>\n\n\n\n<p>\u25cf Put do teretane (20 min.), pla\u0107anje \u010dlanarine, presvla\u010denje, priprema u svla\u010dionici (10 min), trening (60 min.), razgovor s prijateljima (10 min.), tu\u0161iranje nakon vje\u017ebanja (10 min.), kori\u0161tenje su\u0161ila za kosu kako se ne biste prehladili na putu ku\u0107i (10 min.), put ku\u0107i (20 min.), istovarivanje sportske torbe (5 min.).<\/p>\n\n\n\n<p>\u25cf Kao rezultat, <strong>jedan sat vje\u017ebanja mo\u017ee nam<\/strong> bez problema <strong>oduzeti 140 minuta dnevno<\/strong>, ne mo\u017ee si to svatko priu\u0161titi, ako ide na posao, mora kupovati, brinuti se o obitelji i tako dalje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A sada usporedimo to s tr\u010danjem:<\/strong><\/p>\n\n\n\n<p>\u25cf Presvla\u010denje u odje\u0107u za tr\u010danje u udobnosti ku\u0107e (5 min.), trening tr\u010danja (60 min.), pospremanje odje\u0107e za tr\u010danje (5 min.), tu\u0161iranje (10 min.).<\/p>\n\n\n\n<p>\u25cf A rezultat? Zahvaljuju\u0107i tr\u010danju, <strong>u\u0161tedjeli smo sat vremena.<\/strong> Za to vrijeme mo\u017eete imati vremena pripremiti hranu za sljede\u0107i dan, ve\u010derati i jo\u0161 uvijek imati vremena za \u010di\u0161\u0107enje kuhinje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dakle, sada zasigurno ne mo\u017eete koristiti vrijeme kao izgovor.<\/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_Ustedjet_cete_novac\"><\/span>8. U\u0161tedjet \u0107ete novac<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1124\" height=\"942\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg\" alt=\"Tr\u010danje \u0107e vam u\u0161tedjeti novac.\" class=\"wp-image-191059\" title=\"Tr\u010danje \u0107e vam u\u0161tedjeti novac.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1124x942.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-400x335.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1-1536x1287.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/obleceni-1.jpg 1746w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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<p>Ako ste odlu\u010dili kardio na orbitracku u teretani zamijeniti tr\u010danjem 3 puta tjedno, vidjet \u0107ete da \u0107e va\u0161 <strong>nov\u010danik osjetiti razliku<\/strong>. Ako izra\u010dunamo da prosje\u010dna cijena dnevne \u010dlanarine za teretanu ko\u0161ta oko 3 eura, u\u0161tedjet \u0107emo 10 eura tjedno. Iako se ne radi o vrtoglavom iznosu, to je ve\u0107 40 eura mjese\u010dno i \u010dak <strong>480 eura godi\u0161nje<\/strong>, \u0161to je pristojan iznos, zar ne?<\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da \u0161tedite toliko novca, a tr\u010danjem radite i na svojem tijelu, s vremena na vrijeme zaslu\u017eujete malo radosti! Kupnja <a href=\"https:\/\/gymbeam.hr\/fitness-odjeca\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportske odje\u0107e<\/a> savr\u0161ena je za tu priliku. Ne samo da \u0107ete biti nagra\u0111eni, ve\u0107 \u0107ete ste\u0107i i <strong>novu motivaciju za bavljenje sportom.<\/strong> Napokon, bila bi \u0161teta da novi komadi samo le\u017ee u va\u0161em ormaru. Sljede\u0107a tr\u010danje bit \u0107e savr\u0161eno za njihovo isprobavanje.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Istrazit_cete_okolicu\"><\/span>9. Istra\u017eit \u0107ete okolicu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurno ste ve\u0107 propje\u0161a\u010dili put do posla, od posla, u kupovinu, do kafi\u0107a i sli\u010dno. Ali znate li <strong>kamo vode uli\u010dice<\/strong> iza va\u0161e ku\u0107e, kamo ina\u010de ne idete? Mo\u017eda \u0107ete biti iznena\u0111eni onime \u0161to se krije u va\u0161oj okolini. Mo\u017eda postoji dolina samo nekoliko milja od va\u0161e ku\u0107e u kojoj nikada niste bili, a mo\u017eda biste mogli tr\u010dati uokolo i vidjeti kako su se promijenila mjesta koja ste posjetili prije nekoliko godina. <strong>Mnogo je mogu\u0107nosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako smatrate da vas u okolici ni\u0161ta ne\u0107e iznenaditi, poku\u0161ajte proguglati \u0161to se nalazi u udaljenijem dijelu od va\u0161eg prebivali\u0161ta. Ne morate tr\u010dati samo od ku\u0107e, mo\u017eete pro\u0161etati malo, tr\u010dati tamo, a zatim se vratiti javnim prijevozom ili automobilom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedan na\u010din da tijekom tr\u010danja pogledate \u0161to se nalazi ne\u0161to dalje jest zamoliti nekoga od svojih bli\u017enjih da vas povede sa sobom kad negdje idete i odveze nakon nekoliko kilometara. Tada mo\u017eete tr\u010dati prema doma. Tako \u0161to ne\u0107ete tr\u010dati naprijed-nazad, ve\u0107 samo prema doma, mo\u017eete <strong>istra\u017eivati udaljenija mjesta.<\/strong> U ovom slu\u010daju, me\u0111utim, preporu\u010dujemo tr\u010danje s telefonom koji ima GPS. Lako se mo\u017ee dogoditi da se izgubite u nepoznatom okru\u017eenju, pa bi planirano tr\u010danje od 10 kilometara moglo postati patnja od 15 kilometara.<\/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\/10\/1-33-1124x749.jpg\" alt=\"Istra\u017eivanje okoline tr\u010danjem\" class=\"wp-image-191143\" width=\"843\" height=\"562\" title=\"Istra\u017eivanje okoline tr\u010danjem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/1-33.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Upoznat_cete_nove_ljude\"><\/span>10. Upoznat \u0107ete nove ljude<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vjerojatno vam se dogodilo da vam netko tr\u010de\u0107i ma\u0161e ili vam se barem nasmije\u0161i. Ne, djevojke, to ne zna\u010di da imate prvog prosca. Prije se radi o tome da ovo pona\u0161anje odra\u017eava mentalitet trka\u010da i, op\u0107enito, <strong>zajednicu unutar sporta<\/strong>. Trka\u010di vole iskazati dobrodo\u0161licu prido\u0161licama i ovom gestom poku\u0161avaju izraziti svoju podr\u0161ku, jer svaka osoba koja tr\u010di dobro zna koliko po\u010detci mogu biti te\u0161ki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ljudi koji se redovito sastaju na svojim rutama ponekad izmijene nekoliko rije\u010di ili tr\u010de zajedno kilometar udaljenosti. Znanje <strong>da u tome niste sami<\/strong>, mo\u017ee vam pomo\u0107i, pogotovo na po\u010detku. A ako vam se ve\u0107 svi\u0111a, mo\u017eete sudjelovati u utrci, gdje \u0107ete upoznati druge ljude s kojima dijelite isti interes, a imat \u0107ete i sjajno sportsko iskustvo koje \u0107e vas motivirati za daljnji trening.<\/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=\"11_Bit_cete_sigurniji_u_sebe\"><\/span>11. Bit \u0107ete sigurniji u sebe<span class=\"ez-toc-section-end\"><\/span><\/h2>\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=\"1027\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1027x1124.jpg\" alt=\"Tr\u010danje i ve\u0107e samopouzdanje\" class=\"wp-image-191129\" title=\"Tr\u010danje i ve\u0107e samopouzdanje\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1027x1124.jpg 1027w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-366x400.jpg 366w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1-1404x1536.jpg 1404w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_7900-1.jpg 1783w\" sizes=\"auto, (max-width: 1027px) 100vw, 1027px\" \/><\/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:74px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pa, rezimirajmo. Lagano \u0107ete smr\u0161avjeti zahvaljuju\u0107i tr\u010danju,<strong> pobolj\u0161at \u0107ete tjelesnu gra\u0111u, zdravlje<\/strong>, spavanje, <strong>bit \u0107e vam psihi\u010dki ugodnije<\/strong>, bit \u0107ete disciplinirani, po\u0161tivanje rokova u svim sferama \u017eivota bit \u0107e vam razumljivo samo po sebi, u\u0161tedjet \u0107ete vrijeme i novac za koji biste kupovali novu sportsku odje\u0107u, a ste\u0107i \u0107ete i nove prijatelje. \u0160to vi\u0161e trebate da biste se osje\u0107ali sigurnije? Mislim da je ovo pristojan temelj na kojem se mo\u017ee graditi. A sve \u0161to trebate je <strong>tr\u010dati nekoliko kilometara nekoliko puta tjedno.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<div style=\"height:57px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-h3 wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koja_je_poenta_cijele_price\"><\/span>   Koja je poenta cijele pri\u010de?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u010danje, kao i ostali sportovi,<strong> ima mnogo zdravstvenih blagodati za va\u0161u psihu.<\/strong> Istodobno, to je izvrstan na\u010din da postignete figuru iz snova. Me\u0111utim, ako \u017eelite biti potpuni svestrani sporta\u0161, po\u017eeljno ga je <strong>kombinirati s treningom snage.<\/strong><\/p>\n\n\n\n<p>Istodobno, potrebno je usredoto\u010diti se na kvalitetnu hranu koja \u0107e vam pomo\u0107i da <strong>napunite svoju energiju<\/strong> nakon zahtjevnog tr\u010danja i pru\u017ei vam snagu za ono sljede\u0107e.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Ako ve\u0107 imate iskustva s tr\u010danjem, bilo negativno ili pozitivno, bit \u0107emo sretni ako ga podijelite s nama. A ako vas \u010dlanak uvjeri da odlazak na tr\u010danje nije lo\u0161a ideja, podijelite ga sa svojim prijateljima. Mo\u017eda \u0107ete zahvaljuju\u0107i tome prona\u0107i partnera s kojim \u0107e vam tr\u010danje biti lak\u0161e.<\/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\/clothing\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tClothing\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy 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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Za mnoge ljude tr\u010danje je no\u0107na mora. Me\u0111utim, mo\u017eete se predomisliti kad ustanovite da je to izvrstan alat za mr\u0161avljenje. Otkrijmo njegove dodatne koristi.<\/p>\n","protected":false},"author":100,"featured_media":191566,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[132],"tags":[6368,6260,7478,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307049","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-mrsavljenje-hr","9":"tag-trcanje-hr","10":"tag-trening-hr","11":"tag-zdrav-nacin-zivota-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>11 razloga da po\u010dnete tr\u010dati. 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