{"id":307153,"date":"2020-12-02T14:05:00","date_gmt":"2020-12-02T13:05:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=307153"},"modified":"2022-01-17T07:10:55","modified_gmt":"2022-01-17T06:10:55","slug":"11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/","title":{"rendered":"11 razlogov, da za\u010dnete te\u010di. Kako bo tek spremenil va\u0161e telo?"},"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\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#Zakaj_zaceti_teci\" title=\"Zakaj za\u010deti te\u010di?\">Zakaj za\u010deti te\u010di?<\/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\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#1_Porabite_veliko_kalorij_in_mascob\" title=\"1. Porabite veliko kalorij in ma\u0161\u010dob\">1. Porabite veliko kalorij in ma\u0161\u010dob<\/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\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#2_Vasa_vzdrzljivost_se_bo_povecala\" title=\"2. Va\u0161a vzdr\u017eljivost se bo pove\u010dala\">2. Va\u0161a vzdr\u017eljivost se bo pove\u010dala<\/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\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#3_Izboljsali_boste_svoje_zdravje\" title=\"3. Izbolj\u0161ali boste svoje zdravje\">3. Izbolj\u0161ali boste svoje zdravje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#4_Vas_spanec_se_bo_izboljsal\" title=\"4. Va\u0161 spanec se bo izbolj\u0161al\">4. Va\u0161 spanec se bo izbolj\u0161al<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#5_Psihicno_se_boste_pocutili_bolje\" title=\"5. Psihi\u010dno se boste po\u010dutili bolje\">5. Psihi\u010dno se boste po\u010dutili 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.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#6_Naucili_se_boste_discipline\" title=\"6. Nau\u010dili se boste discipline\">6. Nau\u010dili se boste discipline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#7_Prihranili_boste_cas\" title=\"7. Prihranili boste \u010das\">7. Prihranili boste \u010das<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#8_Prihranili_boste_denar\" title=\"8. Prihranili boste denar\">8. Prihranili boste denar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#9_Raziskali_boste_okolico\" title=\"9. Raziskali boste okolico\">9. Raziskali boste okolico<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#10_Spoznali_boste_nove_obraze\" title=\"10. Spoznali boste nove obraze\">10. Spoznali boste nove obraze<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#11_Imeli_boste_vec_samozavesti\" title=\"11. Imeli boste ve\u010d samozavesti\">11. Imeli boste ve\u010d samozavesti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.si\/blog\/11-razlogov-da-zacnete-teci-kako-bo-tek-spremenil-vase-telo\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na splo\u0161no velja, da je tek eno najbolj naravnih oblik gibanja za \u010dloveka. Tudi najmlaj\u0161i otroci te\u010dejo po hi\u0161i takoj, ko jim je to omogo\u010deno. Vendar se prelomnica pogosto zgodi takrat, ko pridejo v \u0161olo in tek postane dol\u017enost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tek z merjenjem \u010dasa &#8220;60m&#8221; ali neskon\u010dno kro\u017eenje po ovalnem igri\u0161\u010du na \u0161olskem igri\u0161\u010du je mnogim otrokom uni\u010dilo pozitiven odnos do tega \u0161porta, kar so kasneje prenesli v odraslo dobo. Po za\u010detku slu\u017ebe se tek zdi \u0161e ve\u010dja utopija.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjetno se ne bomo znebili travmati\u010dnih izku\u0161enj iz otro\u0161tva, vendar pa \u017eelimo s tem \u010dlankom pokazati, da tek ni nujno tako slab \u0161port, kot se ga morda spomnite. Preberite sami in ugotovite, kak\u0161ne<strong> koristi prina\u0161a tek in kako lahko spremeni va\u0161e telo<\/strong>! Najbr\u017e mu boste dali \u0161e eno prilo\u017enost!<\/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=\"Zakaj_zaceti_teci\"><\/span>Zakaj za\u010deti te\u010di?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Porabite_veliko_kalorij_in_mascob\"><\/span>1. Porabite veliko kalorij in ma\u0161\u010dob<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=\"Kurjenje kalorij med tekom\" class=\"wp-image-190946\" title=\"Kurjenje kalorij med tekom\" 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>Tek je eden izmed \u0161portov, ki ima visoke zahteve po energiji. Zato tudi ni \u010dudno, da se proces <strong>huj\u0161anja<\/strong> za mnoge za\u010dne tako, da obujejo \u0161portne superge in za\u010dnejo te\u010di.&nbsp;<\/p>\n\n\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tevilo kalorij, ki jih porabite med tekom, je odvisno od \u0161tevilnih dejavnikov. Med najpomembnej\u0161imi lahko omenimo na primer starost, hitrost teka, dol\u017eino teka, teren in seveda te\u017eo.<\/p>\n\n\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Za bolj\u0161o predstavo o porabljenih kalorijah si vzemimo primer:<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<p>\u25cf Teka\u010dica, ki tehta 60 kg in v eni uri prete\u010de 10 km, bo pokurila pribli\u017eno <strong>617 kcal<\/strong> med to vajo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cf Mo\u0161ki teka\u010d, ki tehta pribli\u017eno 80 kg in v eni uri prete\u010de 10 km, bo med to vajo porabil pribli\u017eno <strong>823 kcal<\/strong>.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Kako lahko v resnici izgleda ta koli\u010dina kalorij?<\/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>Pi\u0161\u010dan\u010dje prsi (surove)<\/td><td><center>560 g<\/center><\/td><td><center>750 g<\/center><\/td><\/tr><tr><td>Ri\u017e (surov)<\/td><td><center>175 g<\/center><\/td><td><center>230 g<\/center><\/td><\/tr><tr><td>Jabolka<\/td><td><center>1080 g<\/center><\/td><td><center>1450 g<\/center><\/td><\/tr><tr><td>Mle\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>\u010ce se torej na\u0161a dva teka\u010da odlo\u010dita, da no\u010deta shuj\u0161ati in nasprotno, \u017eelita nadoknaditi porabljene kalorije, po vadbi ne smeta pozabiti na kakovostni prigrizek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kar lahko izgleda tako:<\/strong><\/p>\n\n\n\n<p>\u25cf <strong>Teka\u010dica bi porabljenih 617 kcal nadomestila z naslednjim prigrizkom<\/strong>: 50 g <a href=\"https:\/\/gymbeam.si\/ovsena-kasa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ovsenih kosmi\u010dev<\/a> (193 kcal), 150 g gr\u0161kega belega jogurta z 0% ma\u0161\u010dobe (86 kcal), 30 g <a href=\"https:\/\/gymbeam.si\/proteini\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u010dokoladnih beljakovin<\/a> (115 kcal), 100 g banane (94 kcal) in 22 g <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">ara\u0161idovega masla<\/a> (132 kcal)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u25cf <strong>Mo\u0161ki teka\u010d bi porabljenih 823 kcal nadomestil z naslednjim prigrizkom<\/strong>: 80 g ovsenih kosmi\u010dev (309 kcal), 200 g gr\u0161kega belega jogurta z 0% ma\u0161\u010dobe (115 kcal), 30 g \u010dokoladnih beljakovin (115 kcal), 100 g banane ( 94 kcal) in 31 g ara\u0161idovega masla (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=\"Prigrizek po teku\" class=\"wp-image-190964\" width=\"843\" height=\"562\" title=\"Prigrizek po teku\" 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>In kaj, \u010de bi se na\u0161i teka\u010di odlo\u010dili, da bodo \u017eiveli enako kot doslej, bodo torej enako aktivni in bodo \u0161e vedno jedli enako, le dodali bodo<strong> trikrat na teden dodaten urni tek s hitrostjo 10 km \/ h?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce ne upo\u0161tevamo prilagoditve telesa in drugih stranskih dejavnikov, ki bi lahko vplivali na rezultat, <strong>bi v pol leta (26 tednov) dosegli naslednje rezultate<\/strong>:<\/p>\n\n\n\n<p>\u25cf Teka\u010dica bi v tem obdobju <strong>porabila pribli\u017eno 48.126 kcal<\/strong> (izra\u010dunano na naslednji na\u010din: 617x3x26).<\/p>\n\n\n\n<p>\u25cf Mo\u0161ki teka\u010d bi v tem obdobju <strong>porabil pribli\u017eno 64.194 kcal<\/strong> (izra\u010dunano na naslednji na\u010din: 823x3x26)..<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>En kilogram ma\u0161\u010dobe predstavlja pribli\u017eno 7700 kcal. To pomeni, da bi v pol leta teka\u010dica <strong>izgubila pribli\u017eno 6,3 kg ma\u0161\u010dobe, teka\u010d pa 8,3 kg<\/strong>. Edina sprememba, ki bi jo morali narediti, je, da trikrat na teden te\u010dejo eno uro. To ni tak problem, se vam ne zdi?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In kot dodatek k porabljenim kalorijam dobite bolj \u0161e \u010dvrsto telo z vidno manj\u0161im odstotkom telesne ma\u0161\u010dobe in manj vidnim 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\u010dunov lahko vidite, da je ta \u0161port res <strong>odli\u010dno orodje za kurjenje kalorij<\/strong>. \u010ce nekajkrat na teden redno te\u010dete, vam tudi ni treba skrbeti glede svojega telesa, ko imate ob kavi ob\u010dasno sladico s prijateljem. Lahko si jo privo\u0161\u010dite, tudi \u010de posku\u0161ate izgubiti nekaj kilogramov. Pazite le, da ta izjema ne bo postala rutina.<\/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_vzdrzljivost_se_bo_povecala\"><\/span>2. Va\u0161a vzdr\u017eljivost se bo pove\u010dala<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Gotovo ste seznanjeni s scenarijem, ko se zjutraj rahlo dlje mudite in nenadoma ugotovite, da morate v nekaj minutah ujeti avtobus. Takrat se za\u010dne boj s \u010dasom. Za\u010dne se z rahlo pospe\u0161enim sprehodom, ker mislite, da lahko bus \u0161e vedno ujamete, nato pa ta sprehod preide v obliko \u0161printa. In kako se kon\u010da? No, seveda ste ga spet zamudili&#8230;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce za\u010dnete redno te\u010di, bo ta scenarij preteklost. Va\u0161e telo se bo postopoma navadilo na te dejavnosti, kar se bo odra\u017ealo v tem, da boste lahko tekli hitreje in na ve\u010dje razdalje.<\/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=\"Tek in huj\u0161anje\" class=\"wp-image-190978\" title=\"Tek in huj\u0161anje\" 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>\u010ce ste popoln za\u010detnik, morate obremenitev postopoma pove\u010devati. Mo\u017eno je, da boste najprej pretekli 100 metrov in boste morali nadaljevati s hojo.&nbsp; To je popolnoma normalna dejavnost in ima celo svoje ime &#8211; <strong>indijanski tek<\/strong>. Kar pogumno tecite s po\u010dasnim tempom, tecite \u010dim ve\u010d in nato preklopite na hitrej\u0161i sprehod. Ko pridete do sape, znova za\u010dnite s tekom in ponovite interval.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar lahko s\u010dasoma podalj\u0161ate teka\u0161ki del in isto\u010dasno skraj\u0161ate dele za hojo, dokler ne pridete do stopnje, ko ugotovite, da vam niti ni treba ve\u010d hoditi, ker uspete svoj tek kon\u010dati naenkrat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teka\u010di, ki jim dalj\u0161i neprekinjeni tek ne predstavlja ve\u010d te\u017eav, lahko dodatno izbolj\u0161ajo vzdr\u017eljivost. <strong>Mo\u017enosti je veliko<\/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\u010dajte hitrost teka<\/li><li>podalj\u0161ajte dol\u017eino teka<\/li><li>vklju\u010dite traso z vi\u0161jo nadmorsko vi\u0161ino<\/li><li>poskusite s HIIT vadbo, kjer boste izmenjevali intervale z najve\u010djo intenzivnostjo (sprint) z ohlapnej\u0161imi intervali (kas) <span style=\"color:#ff6600\" class=\"tadv-color\">[2] <\/span><\/li><li>poskusite ponoviti sprinte navkreber, ki jih bodo zamenjeval kas navzdol.<\/li><li>Navdu\u0161enci lahko poskusijo na primer kombinacijo teka in vaj z lastno te\u017eo, ko denimo te\u010dejo 10 minut in nato naredijo 30 sklecev, 30 poskokov in po\u010depov ter te\u010dejo dalje. Tako lahko poljubno razdaljo kombinirajo s poljubnimi vajami.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kot lahko vidite, obstaja veliko na\u010dinov za izbolj\u0161anje. Vedno pa upo\u0161tevajte svojo trenutno vzdr\u017eljivost, da bi se <strong>izognili zdravstvenim te\u017eavam<\/strong>. Za vse je \u010das in \u010de vztrajate, boste na koncu nagrajeni, na primer v obliki pravo\u010dasno ujetega avtobusa.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Izboljsali_boste_svoje_zdravje\"><\/span>3. Izbolj\u0161ali boste svoje zdravje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vklju\u010devanje rednih teka\u0161kih aktivnosti ne bo vplivalo samo na va\u0161 videz, temve\u010d tudi na va\u0161e zdravje. Obi\u010dajno je priporo\u010dljivo imeti vsaj <strong>150 minut srednje intenzivnih dejavnosti ali 75 minut visoko intenzivnih dejavnosti vsak teden<\/strong>. To je zares najmanj\u0161i minimum, ki bi ga morali vsi imeti. Te aktivne minute lahko enostavno pokrijemo s tekom.<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>Redni \u0161port bo okrepil srce in plju\u010da, kar bo <strong>izbolj\u0161alo va\u0161 kardiovaskularni sistem<\/strong>. To se lahko ka\u017ee na primer z zni\u017eanjem krvnega tlaka ali tveganjem za sr\u010dni napad. S premikanjem naokoli lahko natreniramo sr\u010dno mi\u0161ico na tak\u0161no raven, da bo <strong>srce potrebovalo manj utripov za \u010drpanje enake koli\u010dine krvi<\/strong>, ker se bo pove\u010dala koli\u010dina krvi, ki jo srce z enim utripom po\u0161lje v krvni obtok. S tekom in drugimi \u0161porti si lahko prihranimo veliko dela in truda. Druga korist je lahko na primer zni\u017eanje ravni holesterola ali zmanj\u0161anje tveganja za osteoporozo. <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>Z obse\u017enimi raziskavami, ki analizirajo ve\u010d kot 170 \u0161tudij, sta raziskovalca Friedenreich in Orenstein ugotovila, da lahko redna aktivnost celo <strong>zmanj\u0161a tveganje za rak<\/strong> mehurja, dojk, debelega \u010drevesa ali \u017eelodca. <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\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Reden tek vpliva tudi na va\u0161 <strong>imunski sistem<\/strong>. Ko te\u010dete, se va\u0161 sr\u010dni utrip pove\u010da, kar pospe\u0161i tudi krvni obtok. Telo za\u010dne postopoma izzivati celice imunskega sistema &#8211; limfocite (vrsta belih krvnih celic), da pospe\u0161ijo boj proti morebitni nevarnosti (patogeni). Po za\u010detku vaje se bo \u0161tevilo imunskih celic ve\u010dkrat pove\u010dalo. 10-15 minut po koncu teka se \u0161tevilo celic normalizira. Vendar njihovo \u0161tevilo nato pade pod normalno raven in lahko traja nekaj ur, da se vrnejo na normalno raven. To obdobje se imenuje &#8220;odprto okno&#8221;, v katerem je telo bolj dovzetno za bolezni. Vendar sta to mo\u017eno dovzetnost ovrgla Campbell in Turner, ki sta ugotovila, da v tem \u010dasu imunske celice niso izginile, temve\u010d so se le pojavile zunaj krvi in <strong>iskale oku\u017ebo<\/strong>, kar se od njih dejansko pri\u010dakuje. Temu postopku pravimo imunski nadzor. <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 teh dejstev izhaja, da tako imenovano <strong>&#8220;odprto okno&#8221;<\/strong> <strong>ni tako dramati\u010dno<\/strong>, kot se zdi na prvi pogled. Resnica pa je, da se z nara\u0161\u010dajo\u010do intenzivnostjo in dol\u017eino obremenitve pove\u010da tveganje za za\u010dasno zmanj\u0161ano delovanje imunskega sistema. To lahko povzro\u010di tudi prepogosta obremenitev z vadbo, zaradi katere telo nima \u010dasa, da se dovolj regenerira in je zato lahko bolj dovzetno za bolezni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce pa vklju\u010dite ustrezne odmerke teka in ste pozorni na zadostno regeneracijo, se bo <strong>obramba va\u0161ega telesa&nbsp; okrepila<\/strong> in boste bolj odporni na viruse in bakterije, ki so povsod okoli 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=\"Bolj zdravi zahvaljujo\u010d teku\" class=\"wp-image-191272\" width=\"843\" height=\"563\" title=\"Bolj zdravi zahvaljujo\u010d teku\" 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_Vas_spanec_se_bo_izboljsal\"><\/span>4. Va\u0161 spanec se bo izbolj\u0161al<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce imate <strong>te\u017eave z zaspanjem, pogostim prebujanjem in slabim spancem<\/strong>, je lahko tek v teh primerih re\u0161itev. Zaradi izpiranja endorfinov (hormona sre\u010de), ki bi lahko onemogo\u010dili va\u0161e pospe\u0161evanje spanca sicer tek ni najbolj\u0161a izbira tik pred spanjem. Na splo\u0161no na\u0161e telo deluje tako, da s tekom zvi\u0161uje telesno temperaturo. To je signal telesu, da mora biti pokoncir. Vendar pa 30 do 90 minut po vadbi za\u010dne telesna temperatura upadati, kar lahko <strong>postopoma pripomore k zaspanosti<\/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>\u010ce opazite ta pojav pri sebi, je morda priporo\u010dljivo, da te\u010dete popoldan. Vendar pa po mnenju znanstvenikov ni vseeno, ob kateri uri te\u010dete &#8211; pozitiven u\u010dinek na no\u010dni spanec boste ob\u010dutili po kateri koli vrsti teka v katerem koli \u010dasu dneva. <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>In tisti, ki imajo res velike te\u017eave s spancem, lahko poskusijo <a href=\"https:\/\/gymbeam.si\/za-boljsi-spanec\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnila za bolj\u0161i spanec,<\/a> na primer <a href=\"https:\/\/gymbeam.si\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">melatonin<\/a>, o koristih katerega si lahko preberete ve\u010d v \u010dlanku <a href=\"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonin &#8211; ali vam resni\u010dno izbolj\u0161a spanec in vam pomaga 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_Psihicno_se_boste_pocutili_bolje\"><\/span>5. Psihi\u010dno se boste po\u010dutili 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>Morda vas ne bo presenetilo, da ima tek, tako kot druge telesne dejavnosti,<strong> pozitiven u\u010dinek na zmanj\u0161anje ravni stresa v telesu<\/strong>. Predvsem pa pomaga pri <strong>zmanj\u0161evanju dolgotrajnega stresa<\/strong>, ki negativno vpliva ne le na omenjeno imunost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se redno ukvarjate s \u0161portom, ste zagotovo seznanjeni s primerom, ko ves dan ne veste, kje je va\u0161a glava, vse pade na vas, zato se odpravite na \u0161portno aktivnost. In po vadbi? Naenkrat se zdi, da so vse te\u017eave nekoliko znosnej\u0161e, nekatere pa so morda popolnoma izginile. <span style=\"color:#ff6600\" class=\"tadv-color\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Natanko tako deluje tek. \u0160e toliko bolj lahko u\u017eivate, \u010de se odlo\u010dite za tek na sve\u017eem zraku v naravi. Jesen je ravno prav\u0161nja zanjo. Narava spreminja barve pred va\u0161imi o\u010dmi, ni ne zelo vro\u010de ne zelo mrzlo, poleg tega pa lahko zajamete son\u010dne \u017earke, iz katerih <strong>\u010drpate 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>Pozitivno <strong>vpliva tudi na va\u0161e du\u0161evno po\u010dutje<\/strong>. \u017dal je njegova raven ni\u017eja, zlasti v jesenskih in zimskih mesecih, zato ni \u0161kodljivo, \u010de se osredoto\u010dimo na u\u017eivanje ribe ali <a href=\"https:\/\/gymbeam.si\/vitamin-d3-1000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dopolnila<\/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>\u010ce tudi med tekom nenehno razmi\u0161ljate o tem, kaj vas \u0161e \u010daka, kaj se je zgodilo v slu\u017ebi itd., priporo\u010damo, da si predvajate svoj najljub\u0161i <strong>seznam predvajanja<\/strong>, ki vas bo zagotovo spodbudil, ali pa si zavrtite kak\u0161en podkast. Osredoto\u010diti se boste morali na vsebino izgovorjene besede, zato ne boste mogli razmi\u0161ljati o svojih te\u017eavah.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Naucili_se_boste_discipline\"><\/span>6. Nau\u010dili se boste discipline<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Upo\u0161tevanje zastavljenih ciljev v prvih dneh ali tednih morda sploh ni lahko. \u010ce \u017eelite to narediti dobro, si morate <strong>postaviti realne cilje<\/strong>. Za za\u010detek bo v redu te\u010di dvakrat na teden. Jasno si postavite, da boste na primer tekli ob ponedeljkih in \u010detrtkih in upo\u0161tevajte na\u010drt. Tudi \u010de vam ni bilo do teka, je de\u017eevalo, pihalo ali kaj drugega.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni vam treba te\u010di eno uro. Sprva bo morda dovolj nekaj minut. Pomembno je, da za\u010dnete delati na novi navadi. Le tako lahko zares ohranite disciplino. \u010ce menite, da res ni va\u0161 dan, tecite, kolikor se le da, ostalo pa se sprehodite. <strong>Glavno je, da teka niste presko\u010dili<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Disciplino, ki jo ustvarite pri teku, lahko nato <strong>prenesete na druga podro\u010dja svojega \u017eivljenja<\/strong>. \u010ce lahko na\u010drtujete tek in vam to res uspe, zakaj ne bi mogli dokon\u010dati naloge, ki je na va\u0161i mizi \u017ee en teden? Na enak na\u010din lahko na\u010drtujete tudi dneve, ko se boste na primer posvetili \u010di\u0161\u010denju ali pripravi hrane za naslednje dni. Pri tem vas lahko navdihne tudi \u010dlanek <a href=\"https:\/\/gymbeam.si\/blog\/kako-ucinkovito-pripraviti-in-shranjevati-obroke\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Kako u\u010dinkovito pripraviti in shranjevati obroke?<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zahvaljujo\u010d zastavljenemu na\u010drtu in pridobljeni disciplini boste natan\u010dno vedeli, katere aktivnosti vas \u010dakajo na dolo\u010den dan, zato vam ne bo treba razmi\u0161ljati o njih. Poleg tega se boste izognili kaoti\u010dnemu po\u010detju ve\u010d stvari hkrati ali, nasprotno, <strong>patolo\u0161kemu odla\u0161anju<\/strong>, ki na koncu vodi na kav\u010d pred televizijo. Ob disciplini boste dobili dober ob\u010dutek zaradi dose\u017eenih ciljev ter potrditev, da boste dosegli vse, kar ste si zastavili. Isto\u010dasno pa pa boste imeli zahvaljujo\u010d na\u010drtovanju <strong>ve\u010d \u010dasa zase.<\/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=\"Tek in disciplina\" class=\"wp-image-191302\" width=\"843\" height=\"617\" title=\"Tek in 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_Prihranili_boste_cas\"><\/span>7. Prihranili boste \u010das<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kolikokrat ste od nekoga (morda celo od sebe) sli\u0161ali izgovor, da ni \u010dasa za telovadbo? Zelo zaposleni osebi je te\u017eko organizirati \u010das za telovadbo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sprva se morda ne zdi tako, ampak potem naredimo izra\u010dun:<\/strong><\/p>\n\n\n\n<p>\u25cf Obisk fitnesa (20 min), vstopnina, priprave v garderobi (10 min), trening (60 min), klepet s prijatelji (10 min), tu\u0161iranje po vadbi (10 min), su\u0161enje las, da se na poti domov ne prehladite (10 min), pot domov (20 min), praznenje \u0161portne torbe (5 min).<\/p>\n\n\n\n<p>\u25cf Posledi\u010dno nam lahko<strong> enourna vadba brez te\u017eav od\u0161krne 140 minut na dan<\/strong>, \u010desar si ne more privo\u0161\u010diti kar vsak, \u010de gre v slu\u017ebo, mora nakupovati, poskrbeti za dru\u017eino itd.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Zdaj pa primerjajmo s tekom:<\/strong><\/p>\n\n\n\n<p>\u25cf Preoble\u010di se v teka\u0161ka obla\u010dila v udobju doma (5 min), teka\u0161ki trening (60 min), pospravljanje teka\u0161kih obla\u010dil (5 min), tu\u0161iranje (10 min).<\/p>\n\n\n\n<p>\u25cf In rezultat? Zahvaljujo\u010d teku smo <strong>prihranili eno uro<\/strong>. V tem \u010dasu lahko \u010dlovek pripravi hrano za naslednji dan, ve\u010derja in \u0161e vedno ima \u010das za \u010di\u0161\u010denje kuhinje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Torej zdaj zagotovo ne boste ve\u010d moggli uporabiti \u010dasa kot 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_Prihranili_boste_denar\"><\/span>8. Prihranili boste denar<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=\"Tek vam bo prihranil denar\" class=\"wp-image-191059\" title=\"Tek vam bo prihranil denar\" 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>\u010ce ste se odlo\u010dili, da boste kardio vaje na orbitreku v fitnesu 3-krat na teden zamenjali s tekom, boste videli, da bo <strong>va\u0161a denarnica ob\u010dutila razliko<\/strong>. \u010ce izra\u010dunamo, da povpre\u010dna vstopnina v telovadnico stane pribli\u017eno 3 evre, bomo na teden prihranili 10 evrov. \u010ceprav ne gre za vrtoglavo vsoto, je to \u017ee 40 evrov na mesec in celo <strong>480 evrov na leto<\/strong>, kar je spodoben znesek, kajne?<\/p>\n\n\n\n<div style=\"height:47px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker prihranite toliko denarja in s tekom delate tudi na svojem telesu, si ob\u010dasno lahko kaj privo\u0161\u010dite! Nakup <a href=\"https:\/\/gymbeam.si\/oblacila-za-fitnes\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portnih obla\u010dil<\/a> je kot nala\u0161\u010d za to prilo\u017enost. Ne samo, da boste nagrajeni, ampak boste tudi pridobili <strong>novo motivacijo za \u0161port<\/strong>. Navsezadnje bi bilo \u0161koda, \u010de bi novi kosi le le\u017eali v va\u0161i omari. Naslednja teka\u0161ka seja bo kot nala\u0161\u010d za njihovo preizku\u0161anje.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Raziskali_boste_okolico\"><\/span>9. Raziskali boste okolico<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zagotovo ste si \u017ee dodobra zapomnili pot v slu\u017ebo, do kavarne in podobno. Toda ali veste, <strong>kam vodijo ulice<\/strong> za va\u0161o hi\u0161o, kamor obi\u010dajno ne hodite? Morda boste presene\u010deni nad tem, kaj se skriva v va\u0161i okolici. Mogo\u010de je kak\u0161na dolina le nekaj kilometrov od va\u0161e hi\u0161e, kjer \u0161e niste bili, in morda bi lahko tekali naokrog in videli, kako so se spremenili kraji, ki ste jih obiskali pred nekaj leti. <strong>Mo\u017enosti je veliko.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In \u010de se vam zdi, da vas na tem obmo\u010dju ni\u010d ne bo presenetilo, poskusite z Googlom poiskati tisto, kar se nahaja na bolj oddaljenem obmo\u010dju. Ni vam treba te\u010di samo od hi\u0161e, lahko se malo dlje sprehodite, te\u010dete tja in se nato vrnete z javnim prevozom ali z avtom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko tudi prosite nekoga, ki je blizu vas, da vas vzame s seboj, ko gre nekam, in vas po nekaj kilometrih odlo\u017ei. Nato lahko te\u010dete domov. \u010ce ne te\u010dete sem in tja, ampak samo nazaj domov, lahko <strong>razi\u0161\u010dete bolj oddaljene kraje<\/strong>. V tem primeru pa priporo\u010damo tek s telefonom, ki ima GPS. Z lahkoto se namre\u010d zgodi, da se izgubite v neznanem okolju, zato bi na\u010drtovani 10-kilometrski tek lahko postal 15-kilometrsko trpljenje.<\/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=\"Raziskovanje okolice s tekom\" class=\"wp-image-191143\" width=\"843\" height=\"562\" title=\"Raziskovanje okolice s tekom\" 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_Spoznali_boste_nove_obraze\"><\/span>10. Spoznali boste nove obraze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Verjetno se vam je zgodilo, da vam je med tekom nekdo pomahal ali se vam vsaj nasmehnil. Ne, dekleta, to \u0161e ne pomeni, da imate prvega snubca. Namesto tega to vedenje zajema miselnost teka\u010dev in na splo\u0161no <strong>skupnost znotraj \u0161porta<\/strong>. Teka\u010di radi sprejemajo novince in s to gesto posku\u0161ajo izraziti svojo podporo, saj vsak \u010dlovek, ki te\u010de, dobro ve, kako te\u017eki so lahko za\u010detki.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ljudje, ki se redno sre\u010dujejo na svojih poteh, v\u010dasih izmenjajo nekaj besed ali skupaj prete\u010dejo kak\u0161en kilometer. \u010ce veste, da pri tem <strong>niste sami<\/strong>, vam lahko pomaga, \u0161e posebej na za\u010detku. Lahko se tudi udele\u017eite teka\u0161kega tekmovanja, kjer boste z istim zanimanjem spoznali druge teka\u010de, imeli pa boste tudi odli\u010dno \u0161portno izku\u0161njo, ki vas bo motivirala za nadaljnje treninge.<\/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_Imeli_boste_vec_samozavesti\"><\/span>11. Imeli boste ve\u010d samozavesti<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=\"Tek in vi\u0161ja samozavest\" class=\"wp-image-191129\" title=\"Tek in vi\u0161ja samozavest\" 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 povzamimo. Po zaslugi teka boste zlahka shuj\u0161ali, izbolj\u0161ali boste <strong>postavo, zdravje, spanje, psihi\u010dno se boste po\u010dutili bolje<\/strong>, bolj boste disciplinirani, u\u010dinkovitej\u0161i boste na vseh podro\u010djih \u017eivljenja, prihranili boste \u010das in denar, s katerim si lahko kupite nova \u0161portna obla\u010dila, poleg tega pa boste morda tudi pridobili nove prijatelje. Kaj \u0161e potrebujete, da se po\u010dutite bolj samozavestni? Mislimo, da je to dober temelj za naprej. In vse, kar potrebujete, je <strong>nekajkrat na teden prete\u010di nekaj kilometrov.<\/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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tudi tek ima, tako kot drugi \u0161porti, <strong>veliko koristi za va\u0161e psihi\u010dno zdravje<\/strong>. Hkrati je to odli\u010den na\u010din, da dose\u017eete svojo sanjsko postavo. \u010ce pa \u017eelite biti popoln vsestranski \u0161portnik, ga je priporo\u010dljivo <strong>kombinirati<\/strong> <strong>s treningom mo\u010di.<\/strong><\/p>\n\n\n\n<p>Hkrati pa se je treba osredoto\u010diti na kakovostno hrano, ki vam bo pomagala <strong>obnoviti energijo<\/strong> po zahtevnem teku in vam bo dala mo\u010di za naslednjo.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>\u010ce \u017ee imate kak\u0161no izku\u0161njo s tekom, naj bo to negativna ali pozitivna, bomo veseli, \u010de jo delite z nami. In \u010de vas je \u010dlanek prepri\u010dal, da tek ni slaba ideja, ga delite s prijatelji. Mogo\u010de boste po zaslugi tega na\u0161li partnerja, s katerim vam bo tek la\u017eji.<\/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 ljudi je tek no\u010dna mora. Vendar si lahko premislite, ko ugotovite, da je tek odli\u010dno orodje za huj\u0161anje. Poglejmo si njegove prednosti!<\/p>\n","protected":false},"author":100,"featured_media":191574,"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":[119],"tags":[6375,6267,7485,7641],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-307153","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hujsanje","9":"tag-tek","10":"tag-trening-sl","11":"tag-zdrav-zivljenjski-slog","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 razlogov, da za\u010dnete te\u010di. 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