{"id":315405,"date":"2020-12-21T15:47:00","date_gmt":"2020-12-21T14:47:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=315405"},"modified":"2023-02-10T12:20:46","modified_gmt":"2023-02-10T11:20:46","slug":"12-najboljsih-nasvetov-za-domaco-kardio-vadbo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/","title":{"rendered":"12 najbolj\u0161ih nasvetov za doma\u010do kardio vadbo"},"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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#Zakaj_kardio\" title=\"Zakaj kardio?\">Zakaj kardio?<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#4_najpomembnejse_prednosti_kardio_vadbe\" title=\"4 najpomembnej\u0161e prednosti kardio vadbe\">4 najpomembnej\u0161e prednosti kardio vadbe<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#1_Izboljsanje_zdravja\" title=\"1. Izbolj\u0161anje zdravja\">1. Izbolj\u0161anje zdravja<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#2_Izboljsanje_spanca\" title=\"2. Izbolj\u0161anje spanca\">2. Izbolj\u0161anje spanca<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#3_Izguba_mascobe\" title=\"3. Izguba ma\u0161\u010dobe\">3. Izguba ma\u0161\u010dobe<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#4_Izboljsanje_mozganske_funkcije_in_razpolozenja\" title=\"4. Izbolj\u0161anje mo\u017eganske funkcije in razpolo\u017eenja\">4. Izbolj\u0161anje mo\u017eganske funkcije in razpolo\u017eenja<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#7_prednosti_domace_kardio_vadbe\" title=\"7 prednosti doma\u010de kardio vadbe\">7 prednosti doma\u010de kardio vadbe<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#12_nasvetov_za_domaco_kardio_vadbo\" title=\"12 nasvetov za doma\u010do kardio vadbo\">12 nasvetov za doma\u010do kardio vadbo<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#1_Kolebnica\" title=\"1. Kolebnica\">1. Kolebnica<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#2_Poskoki_%E2%80%93_prednja_brca_zadnja_brca_poskok_v_visino\" title=\"2. Poskoki &#8211; prednja brca, zadnja brca, poskok v vi\u0161ino\">2. Poskoki &#8211; prednja brca, zadnja brca, poskok v vi\u0161ino<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#3_Tek\" title=\"3. Tek\">3. Tek<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#4_Jumping_Jacks\" title=\"4. Jumping Jacks\">4. Jumping Jacks<\/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\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#5_Vojaski_poskok\" title=\"5. Voja\u0161ki poskok\">5. Voja\u0161ki poskok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#6_Drsne_vaje\" title=\"6. Drsne vaje\">6. Drsne vaje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#7_Vaje_z_lastno_tezo\" title=\"7. Vaje z lastno te\u017eo\">7. Vaje z lastno te\u017eo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#8_Boks\" title=\"8. Boks\">8. Boks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#9_Jacikov_test\" title=\"9. Jac\u00edkov test\">9. Jac\u00edkov test<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#10_Ples\" title=\"10. Ples\">10. Ples<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#11_Fitnes_pospravljanje\" title=\"11. Fitnes pospravljanje\">11. Fitnes pospravljanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#12_Bonus_nasvet_%E2%80%93_seks\" title=\"12. Bonus nasvet &#8211; seks\">12. Bonus nasvet &#8211; seks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#Koliko_kalorij_lahko_porabimo_s_kardio_vadbo\" title=\"Koliko kalorij lahko porabimo s kardio vadbo?\">Koliko kalorij lahko porabimo s kardio vadbo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/gymbeam.si\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ko pomislite na kardio, si zagotovo predstavljate \u0161tevilne naprave, na katerih lahko to storite &#8211; sobno kolo, vesla\u0161ka naprava, steper in \u0161tevilne druge, ki jih pogosto vidite v fitnesu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi zunaj imate veliko mo\u017enosti za kardio vadbo. Lahko se usedete na kolo, drsate, te\u010dete ali vozite skuter. A kaj storiti, ko je fitnes zaprt in je zunaj tako grdo vreme, da sploh ne \u017eelite razmi\u0161ljati o \u0161portu v de\u017eju in vetru?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tem primeru obstaja samo ena re\u0161itev &#8211; <strong>kardio doma<\/strong>. Ne veste, kako to storiti? V dana\u0161njem \u010dlanku bomo predstavili <strong>12 na\u010dinov, kako to narediti v udobju svojega doma<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zakaj_kardio\"><\/span>Zakaj kardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Najprej se pogovorimo o tem, kaj pravzaprav pomeni izraz kardio in zakaj bi vas ta aktivnost morala zanimati. Kardio v svetu fitnesa predstavlja dolgotrajne vzdr\u017eljivostne aktivnosti. V\u010dasih jih imenujemo tudi aerobne aktivnosti. V skladu z zdravni\u0161kimi priporo\u010dili bi morali <strong>vsak teden<\/strong> opraviti<strong> vsaj 150-minutno aktivnost srednje intenzivnosti ali 75-minutno aktivnost visoke intenzivnosti<\/strong>. \u010ce se redno ukvarjate s \u0161portom, boste postopoma za\u010dutili <strong>izbolj\u0161anje zdravja in splo\u0161ne kakovosti \u017eivljenja<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_najpomembnejse_prednosti_kardio_vadbe\"><\/span>4 najpomembnej\u0161e prednosti kardio vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Izboljsanje_zdravja\"><\/span>1. Izbolj\u0161anje zdravja<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=\"978\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg\" alt=\"Zdravstvene prednosti kardia\" class=\"wp-image-192845\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-978x1124.jpg 978w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-348x400.jpg 348w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1336x1536.jpg 1336w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1-1782x2048.jpg 1782w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/zdravi-1.jpg 1795w\" sizes=\"auto, (max-width: 978px) 100vw, 978px\" \/><\/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:81px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Redna aktivnost bo izbolj\u0161ala va\u0161 kardiovaskularni sistem, kar bo povzro\u010dilo <strong>zni\u017eanje krvnega tlaka ter posledi\u010dno tveganja za sr\u010dni napad<\/strong>. Tudi &#8220;ekonomi\u010dnost&#8221; sr\u010dnega dela se bo izbolj\u0161ala. \u010ce treniramo srce, bo lahko z manj utripi \u010drpalo enako koli\u010dino krvi. To lahko poenostavi njegovo delo, hkrati pa podalj\u0161a njegovo \u017eivljenjsko dobo. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:48px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lahko tudi zmanj\u0161ate tveganje za nastanek raka na mehurju, dojkah, debelem \u010drevesu ali \u017eelodcu. Diabetiki niso edini, ki bodo cenili pozitiven u\u010dinek gibanja na uravnavanje ravni sladkorja v krvi. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z zdravstvenega vidika ima kardio pozitiven u\u010dinek na imunski sistem. \u010ce vklju\u010dite dovolj gibanja in telesu zagotovite dovolj \u010dasa, da si opomore, boste okrepili odpornost in postali bolj<strong>&nbsp;imuni na viruse in bakterije<\/strong>. Pomaga lahko tudi astmatikom, saj lahko zmanj\u0161a pogostnost in resnost napadov astme.&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600;\">[5] [6] [7]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Izboljsanje_spanca\"><\/span>2. Izbolj\u0161anje spanca<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kardio vadba pozitivno vpliva ne samo na zdravje, temve\u010d tudi na spanje. To so dokazali rezultati raziskave, ki se je osredoto\u010dila na posameznike s kroni\u010dnimi te\u017eavami s spanjem. Udele\u017eenci so se udele\u017eili rednega vzdr\u017eljivostnega treninga in nato izpolnili vpra\u0161alnik o svojih ob\u010dutkih. Poleg <strong>dalj\u0161ega in bolj\u0161ega spanca<\/strong> so omenili tudi druge prednosti, kot sta<strong> izbolj\u0161ana pozornost in vitalnost<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar moramo omeniti, da sta spanje in kakovost spanja zelo odvisna od posameznika. Na splo\u0161no ne bi smeli telovaditi manj kot eno uro pred spanjem. \u010ce imate te\u017eave z zaspanjem, je priporo\u010dljivo, da prenehate s kakr\u0161nimi koli kardio aktivnostmi <strong>vsaj 3 ure pred spanjem<\/strong>, sicer tvegate gledanje v strop in \u0161tetje ovac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Izguba_mascobe\"><\/span>3. Izguba ma\u0161\u010dobe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Verjetno je vsem \u017ee znano, da <strong>vadba kuri kalorije<\/strong>, kar lahko na koncu privede do izgube te\u017ee. Poleg tega je treba pojasniti, kako lahko kardio vpliva na izgubo ma\u0161\u010dobe. Raziskovalec Donnelly in ekipa so zbrali 141 ljudi s prekomerno telesno te\u017eo ali debelostjo. Deset mesecev so imeli nalogo \u017eiveti na enak na\u010din kot prej, s to razliko, da so morali petkrat na teden izvajati <strong>aerobno aktivnost (kardio), med katero so pokurili 400-600 kcal<\/strong>. Prehranjevali so se lahko normalno, niso imeli natan\u010dno dolo\u010dene prehrane. Rezultati so pokazali statisti\u010dno pomembno pribli\u017eno <strong>5% izgubo te\u017ee<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>5% izguba te\u017ee se vam morda zdi prenizka. Vendar je treba upo\u0161tevati, da je bila udele\u017eencem dovoljena tako imenovana ad libitum, torej svoboda izbire. \u010ce pa kalori\u010dni vnos prilagodite kardio vadbi, se bodo rezultati slej ko prej pokazali<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako prilagodim vnos kalorij, ko \u017eelim shuj\u0161ati?<\/h3>\n\n\n\n<p>Kot primer lahko uporabimo osebo, ki je visoka <strong>170 cm in tehta 80 kg<\/strong>, poimenujmo jo Petra. V tem primeru ima prekomerno telesno te\u017eo, tako kot nekateri udele\u017eenci prej\u0161nje \u0161tudije. Recimo, da ne shuj\u0161a in ne pridobi ve\u010d kilogramov, svojo te\u017eo preprosto ohranja s svojim trenutnim \u017eivljenjskim slogom.<\/p>\n\n\n\n<p>\u010ce bi Petra \u017eivela enako kot prej in <strong>petkrat na teden dodajala kardio vadbo<\/strong>, bi porabila 500 kcal, torej 2500 kcal na teden<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Na primer, Petra bi pokurila 500 kcal z naslednjimi aktivnostmi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ura teka pri 6 km\/h<\/li><li>ura kolesarjenja z naklonom pri 15 km\/h <\/li><li>ura plavanja prostega sloga &#8211; tempo regeneracije<\/li><li>2 uri gospodinjskih opravil<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce predpostavimo, da bo pol leta ostala aktivna in ne bomo upo\u0161tevali prilagoditve telesa in drugih stranskih dejavnikov, ki lahko prav tako pose\u017eejo v rezultate, bomo ugotovili, da lahko v <strong>6 mesecih pokuri 65.000 kcal<\/strong>. Ob tem je kilogram ma\u0161\u010dobe pribli\u017eno <strong>7700 kcal,<\/strong> zato ra\u010dunamo, da bi Petra lahko v pol leta<strong> izgubila pribli\u017eno 8,5 kg ma\u0161\u010dobe<\/strong> in svojo \u010dezmerno telesno te\u017eo spravila na normalno raven.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tem primerom lahko vidimo, da se z dovolj gibanja res ni tako te\u017eko znebiti odve\u010dne te\u017ee. To morate storiti <strong>sistemati\u010dno in brez hitrih in \u010darobnih pri\u010dakovanj.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Izboljsanje_mozganske_funkcije_in_razpolozenja\"><\/span>4. Izbolj\u0161anje mo\u017eganske funkcije in razpolo\u017eenja<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=\"989\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg\" alt=\"Izbolj\u0161anje razpolo\u017eenja s kardio treningom\" class=\"wp-image-192889\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-989x1124.jpg 989w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-352x400.jpg 352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1-1352x1536.jpg 1352w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/happy-1.jpg 1761w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/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:102px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Colcombe in njegova ekipa so preu\u010devali u\u010dinek kardio aktivnosti na na\u0161e kognitivne funkcije, natan\u010dneje na vzorcu 55 starej\u0161ih odraslih. Skozi staranje se obi\u010dajno gostota tkiva znatno zni\u017ea, kar povzro\u010di upad kognitivnih funkcij. S slikanjem z magnetno resonanco so raziskovalci ugotovili, da<strong> redna aerobna aktivnost vodi do zmernega zmanj\u0161anja gostote tkiva in s tem do po\u010dasnej\u0161ega upada kognitivnih funkcij v starosti.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko pa gre za delovanje mo\u017eganov, vam v starosti ni treba delati kardio vaj. V mladosti pa vam bo to koristilo. \u010ce imate te\u017eaven izpit ali naporen dan v slu\u017ebi, vam lahko jutranja aktivnost pomaga, da se<strong> bolje koncentrirate<\/strong> \u010dez dan. Prav tako si lahko popoldne popolnoma o\u010distite glavo od vseh skrbi.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce vas kaj moti ali ste pod stresom, poskusite uro kardio vaj in takoj se boste <strong>po\u010dutili bolje, te\u017eave pa bodo postale znosnej\u0161e<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_prednosti_domace_kardio_vadbe\"><\/span>7 prednosti doma\u010de kardio vadbe<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prej\u0161nje to\u010dke so vas morda prepri\u010dale, da ima aerobna aktivnost veliko pozitivnih u\u010dinkov na splo\u0161no kakovost va\u0161ega \u017eivljenja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Zakaj bi izbrali kardio vadbo doma?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Ker vam ni treba nikamor iti, boste <strong>prihranili \u010das<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Prihranili boste denar na vstopnici za fitnes<\/strong><\/li><li>Vendar je na primer <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">kolebnica<\/a>, ki vas lahko stane pribli\u017eno enako kot ena ali dve dnevni fitnes vstopnici, odli\u010dno orodje za va\u0161e treninge.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ni vam treba skrbeti, ali izgledate dobro. <\/strong>\u010ce v fitnesu \u010dutite, da nekdo strmi v vas, tega pogleda ne boste dobili doma<\/li><li><strong data-rich-text-format-boundary=\"true\">Ni vam treba skrbeti zaradi slabega vremena<\/strong>. Vseeno je, ali de\u017euje ali je preve\u010d vetrovno. Va\u0161 doma\u010di trening bo \u0161e vedno enak.<\/li><li><strong data-rich-text-format-boundary=\"true\">Glasbo lahko predvajate na glas, kot se vam zazdi.<\/strong><\/li><li><strong data-rich-text-format-boundary=\"true\">Ni vam treba skrbeti, da bi vam kdo zasedel fitnes napravo.<\/strong><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clanek &#8211; <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/5-nasvetov-kako-ostati-aktiven-motiviran-in-nikoli-ne-prenehati-telovaditi\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"5 nasvetov, kako ostati aktiven, motiviran in nikoli ne prenehati telovaditi (opens in a new tab)\">5 nasvetov, kako ostati aktiven, motiviran in nikoli ne prenehati telovaditi<\/a><\/strong> vas lahko dodatno motivira.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_nasvetov_za_domaco_kardio_vadbo\"><\/span>12 nasvetov za doma\u010do kardio vadbo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Doma\u010da kardio vadba ima lahko ve\u010d oblik, lahko <strong>izmenjate razli\u010dne vaje, intenzivnost in trajanje<\/strong>, zahvaljujo\u010d temu pa imate na voljo razli\u010dne mo\u017enosti. Da bi vam olaj\u0161ali za\u010detek, smo izbrali 12 razli\u010dnih opcij, kako bi lahko izgledal kardio trening na domu. Hkrati bomo navedli tudi <strong>tako imenovani MET &#8211;<\/strong> enota, ki izra\u017ea energijo, porabljeno za dolo\u010deno dejavnost v povezavi s samo sedenjem v miru. Na primer, \u010de ima aktivnost MET 4, to pomeni, da pokurimo \u0161tirikrat toliko kalorij, kot \u010de bi v istem \u010dasu samo mirno sedeli.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET 1 je torej enaka eni uri v postelji<\/strong>. Da bi z MET ugotovili dolo\u010deno \u0161tevilo kalorij, ki jih v dolo\u010deni aktivnosti porabimo v eni uri, jo moramo<strong> pomno\u017eiti s svojo te\u017eo<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Na primer<\/strong>: \u010de oseba tehta 50 kg in eno uro izvaja aktivnost, ki ima MET 10, bo v tem \u010dasu porabila pribli\u017eno 500 kcal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Koliko kalorij porabite med doma\u010do kardio vadbo?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Kolebnica\"><\/span>1. Kolebnica<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=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg\" alt=\"Doma\u010da kardio vadba - kolebnica\" class=\"wp-image-192903\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/svihadlo-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div style=\"height:84px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/kolebnice\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Kolebnico (opens in a new tab)\" data-rich-text-format-boundary=\"true\">Kolebnico<\/a> poznamo \u017ee iz otro\u0161tva. Priznajmo si: kdaj ste jo nazadnje uporabili? Stavimo, da je minilo \u017ee kar nekaj \u010dasa<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vas imamo dobro novico. Kolebnice, tako kot vo\u017enje s kolesom, ni mogo\u010de pozabiti. Poleg tega je res u\u010dinkovit na\u010din za ogrevanje celotnega telesa, saj ga <strong>prisilite h kurjenju kalorij<\/strong> in izbolj\u0161anju postave. Ni \u010dudno, da je ta \u0161port tako <strong>priljubljen med boksarji in cross-fitterji<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Preskakovanja se laho lotimo na ve\u010d na\u010dinov:<\/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>preskakovanje z vmesnim poskokom<\/li><li>navadni poskoki<\/li><li>poskok na eni nogi<\/li><li>poskoki z zamenjavo noge<\/li><li>navskri\u017eno preskakovanje<\/li><li>preskakovanje dva spodaj<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sprva priporo\u010damo enostavnej\u0161e skoke, da lahko aktivnost osve\u017eite in pridobite zaupanje v njeno izvajanje. S\u010dasoma lahko pove\u010date intenzivnost in se potrudite tako, da izmenjate dvojne skoke z navzkri\u017enim kri\u017eanjem in skakanje na eni nogi. Videli boste, da je skakanje s kolebnico zelo zabavno.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost<\/strong>: Preskakovanje z visoko intenzivnostjo ima <strong>MET vrednost 11.<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60-kilogramska \u017eenska bo v eni uri porabila pribli\u017eno<strong> 660 kcal<\/strong><\/li><li>80-kilogramski mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>880 kcal<\/strong><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Poskoki_%E2%80%93_prednja_brca_zadnja_brca_poskok_v_visino\"><\/span>2. Poskoki &#8211; prednja brca, zadnja brca, poskok v vi\u0161ino<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=\"924\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg\" alt=\"Doma\u010da kardio vadba\" class=\"wp-image-193586\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1124x924.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-400x329.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-1536x1263.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_7400_Facetune_04-04-2020-12-32-26-1ff-2048x1684.jpg 2048w\" 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:90px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017de od otro\u0161tva poznate vrste vaj, s katerimi ste se med poukom \u0161portne vzgoje ogrevali. Razli\u010dne skoke (npr.&nbsp; ABC tek) \u0161portniki uporabljajo tudi za ogrevanje pred treningom ali tekmo.<\/p>\n\n\n\n<div style=\"height:33px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">O katerih vajah govorimo?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mumije<\/li><li>brca v zadnjico<\/li><li>poskok na eni nogi<\/li><li>stranski poskok<\/li><li>Heisman&#8217;s<\/li><li>poskok v vi\u0161ino<\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Obstaja veliko razli\u010dic skokov in poskokov. Da bo va\u0161a vadba zabavna, lahko izmenjate razli\u010dne variante in ura vadbe bo minila kot veter. Tudi med doma\u010dim treningom <strong>priporo\u010damo no\u0161enje obuval<\/strong>, ki bla\u017eijo udarce ali pa ska\u010dite na <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/podloge-za-vadbo\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">podlogo<\/a>, da se izognete bole\u010dinam v kolenu<\/p>\n\n\n\n<p>   <\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost:<\/strong> kombinacija razli\u010dnih poskok ima vrednost <strong>MET 9<\/strong>.<\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60kg \u017eenska v eni uri porabi pribli\u017eno <strong>540 kcal.<\/strong><\/li><li>80kg mo\u0161ki v eni uri porabi <strong>720 kcal.<\/strong><\/li><\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Tek\"><\/span>3. Tek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tek je aktivnost, ki se ve\u010dinoma izvaja zunaj. Toda ali ste pomislili, da bi <strong>posku\u0161ali te\u010di doma<\/strong>? \u010ce \u017eivite v ve\u010dji hi\u0161i, lahko to storite tako, da se premikate po sobah. \u010ce \u017eivite v majhnem stanovanju, lahko poskusite te\u010di na enem mestu. Ko na Netflixu gledate svoje najljub\u0161e videoposnetke ali serije na <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/channel\/UCbtdQje12yi4CX1jRONyp4A\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"YouTubu (opens in a new tab)\">YouTubu<\/a>, se zdi, da ena ura hitro mine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Met vrednost<\/strong>: Tek na enem mestu je pribli\u017eno <strong>MET 8<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60kg \u017eenska v eni uri porabi pribli\u017eno <strong>480 kcal.<\/strong><\/li><li>80kg mo\u0161ki v eni uri porabi pribli\u017eno <strong>640 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Jumping_Jacks\"><\/span>4. Jumping Jacks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta vaja bi morala biti del vsakega youtube videoposnetka o fitnesu. Svoje privr\u017eence ima po vsem svetu. Ni\u010d \u010dudnega, saj gre za vajo, ki <strong>vklju\u010duje celo telo<\/strong>. \u010ceprav je na prvi pogled videti preprosto, zagotavljamo, da se boste resni\u010dno prepotili<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preprosto je. Za\u010dnemo s stoje\u010dim polo\u017eajem, noge so skupaj, roke pa vzdol\u017e telesa. Sko\u010dimo in raz\u0161irimo noge. Hkrati z nogami, dvignemo roke nad glavo. Roke so v eni liniji s telesom in jih ne upogibamo. Vrnitev nazaj je v obratnem na\u010dinu. <strong>Tako lahko to po\u010dnemo dolgo \u010dasa<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite svoje meje premakniti, priporo\u010damo, da na primer minuto najve\u010dje hitrosti izmenjate z dvema minutama po\u010dasnej\u0161ega tempa. Va\u0161a vadba se bo hitro kon\u010dala.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost<\/strong>: Jumping jacks ima pribli\u017eno <strong>MET 8<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60kg \u017eenska v eni uri porabi pribli\u017eno <strong>480 kcal.<\/strong><\/li><li>80kg mo\u0161ki v eni uri porabi pribli\u017eno <strong>640 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg\" alt=\"Kardio trening - jumping jacks\" class=\"wp-image-192933\" width=\"843\" height=\"562\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/panak.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Vojaski_poskok\"><\/span>5. Voja\u0161ki poskok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nekateri jih sovra\u017eijo, drugi si ne predstavljajo \u017eivljenja brez njih. Da, govorimo o <strong>voja\u0161kih poskokih (burpees)<\/strong>. \u010ce ste \u017ee del katere koli od teh dveh ekip, se zagotovo strinjate z nami, da gre za zelo u\u010dinkovito vajo, ki vklju\u010duje veliko delov mi\u0161ic in je resni\u010dno odli\u010dna za va\u0161o vzdr\u017eljivost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako narediti voja\u0161ki poskok?<\/strong> Za\u010dnimo z osnovnim polo\u017eajem. Stojimo pokonci, z nogami v \u0161irini ramen, roke ob telesu. Hitro po\u010depnemo, polo\u017eimo roke na tla in odsko\u010dimo z nogami v polo\u017eaj sklec. Nato sko\u010dimo nazaj in se spet zravnamo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">To vajo lahko prilagodimo na ve\u010d na\u010dinov:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>dodajte sklece<\/li><li>dodajte skleco s ploskom<\/li><li>naredite plank na 1 nogi<\/li><li>dodajte mountain climber vajo<\/li><li>dodajte obte\u017eeni nahrbtnik ali jopi\u010d<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>tako kot pri prej\u0161njih vajah lahko tudi tu po potrebi spremenimo intenzivnost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost:<\/strong> Voja\u0161ki poskoki imajo vrednost <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60-kilogramska \u017eenska bo v eni uri porabila pribli\u017eno<strong> 660 kcal<\/strong><\/li><li>80-kilogramski mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>880 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg\" alt=\"Kardio vadba - voja\u0161ki poskoki\" class=\"wp-image-192951\" width=\"843\" height=\"557\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1124x742.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-400x264.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee-1536x1014.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/burpee.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Drsne_vaje\"><\/span>6. Drsne vaje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mogo\u010de ste \u017ee imeli \u010dast trenirati na tako imenovani flow-in podlagi. <\/strong>Ja, ta ni hec. \u010ce menite, da bi flow-in podloga zavzela veliko prostora, <strong>lahko poskusite z <a href=\"https:\/\/gymbeam.si\/drsniki-za-krepitev-trupa-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">drsniki,<\/a><\/strong> ki bodo odli\u010dno opravili svoje delo. Lahko pa jih tudi zamenjate, na primer s starej\u0161o krpo, ki drsi. <strong>Poleg tega, da boste obdelovali celotno telo,<\/strong> boste tudi \u010distili tla. Dve muhi na en mah!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako uporabljati drsnike?<\/strong> Za\u010dnite s polo\u017eajem za sklece, dr\u017eite jedro ravno in \u010dvrsto, z dlanmi na tleh. Potem lahko bodisi potegnete kolena proti prsnemu ko\u0161u, jih zdrsnete skupaj, v kri\u017e, opravite tako imenovane mountain climbers, itd. \u010ce \u017eelite pove\u010dati obremenitev, si na zadnjico nalo\u017eite ute\u017e (na primer knjigo ali napolnjen nahrbtnik) ali si nataknite obte\u017eilni <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/obtezilni-jopic-15-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jopi\u010d<\/a>. Druga mo\u017enost je izmeni\u010dno izvajanje te vaje s skleci. <strong>Zagotavljamo, da va\u0161e jedro ne bo edina bole\u010da stvar.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost<\/strong>: Omenjene drsne vaje imajo pribli\u017eno <strong>MET 11<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60-kilogramska \u017eenska bo v eni uri porabila pribli\u017eno<strong> 660 kcal<\/strong><\/li><li>80-kilogramski mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>880 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Vaje_z_lastno_tezo\"><\/span>7. Vaje z lastno te\u017eo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V tej kategoriji je veliko vaj, zato vam ni treba skrbeti, da bo va\u0161 trening postal dolgo\u010dasna rutina. \u010ce se odlo\u010dite, da vaje z lastno te\u017eo vklju\u010dite v kardio, ne pozabite, da mora biti to neprekinjena, dolgotrajna vadba. Odsvetuje se, da se maksimalno potrudite in si nato jemljete odmore. V tem primeru bi \u0161lo bolj za HIIT trening<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Poskusite lahko:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>navadni po\u010depi<\/li><li>po\u010depi na eni nogi<\/li><li>izpadni korak<\/li><li>sklece<\/li><li>step-up<\/li><li>trebu\u0161njaki<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg\" alt=\"kardio vadba z lastno te\u017eo\" class=\"wp-image-193604\" width=\"843\" height=\"475\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1124x633.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-1536x865.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/gb2-min-2048x1154.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce izmenjujete posamezne vaje, lahko popolnoma <strong>trenirate celo telo<\/strong>. Za vsako vajo lahko nastavite 2 minuti in ob preteku za\u010dnete naslednjo. Tako lahko ve\u010dkrat ponovite celoten krog. Da vam ne bi bilo treba bele\u017eiti \u010dasa, vam priporo\u010damo, da <strong>nalo\u017eite tako imenovani Tabata timer<\/strong>, kjer lahko nastavite<strong> signalizacijo v razli\u010dnih \u010dasovnih intervalih<\/strong>, nato pa se lahko resni\u010dno osredoto\u010dite le na vajo. \u010ce bi to radi \u0161e dodatno ote\u017eili, lahko uporabite na primer <a href=\"https:\/\/gymbeam.si\/suspenzijski-trening-set-gymbeam.html\" class=\"ek-link\">suspenzijski trening set<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ta vam lahko<strong> olaj\u0161a nekatere vaje<\/strong>. Na primer, lahko se nau\u010dite, kako po\u010depnitio na eni nogi, saj se lahko ves \u010das dr\u017eite trakov. Z dr\u017eanjem lahko olaj\u0161ate tudi dr\u017eanje po\u010depov ali izpadov in vklju\u010dite tudi roke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost<\/strong>: pri omenjenem treningu z lastno te\u017eo se lahko MET razlikuje. Glede na zahtevnost vaj in intenzivnost se lahko giblje nekje med 6 in 10.<\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60-kilogramska \u017eenska bo v eni uri porabila pribli\u017eno <strong>360 &#8211; 600 kcal<\/strong><\/li><li>80-kilogramski mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>480 &#8211; 800 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Boks\"><\/span>8. Boks<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=\"935\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg\" alt=\"Kardio vadba - box\" class=\"wp-image-192978\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-935x1124.jpg 935w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-333x400.jpg 333w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964-1278x1536.jpg 1278w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/IMG_9964.jpg 1285w\" sizes=\"auto, (max-width: 935px) 100vw, 935px\" \/><\/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:125px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nimate doma boksarske vre\u010de? Je sploh ne rabite! Tudi <strong>najbolj\u0161i boksarji trenirajo tako imenovani na\u010din <em>shading<\/em>, ko se borijo proti nami\u0161ljenemu nasprotniku<\/strong>, ki ga sku\u0161ajo udariti z razli\u010dnimi udarci. Lahko tudi trenirate na ta na\u010din. Predstavljajte si, da je va\u0161 <strong>najhuj\u0161i sovra\u017enik obrnjen proti vam<\/strong> in ga udarjate.<\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne pozabite, da se va\u0161 nami\u0161ljeni sovra\u017enik tudi brani, zato pri va\u0161em treningu ne sme manjkati po\u010depov in drugih potez. Ko vklopite glasbo in poskusite boksati v ritmu, bo to zagotovo <strong>postalo zabavno<\/strong>.<\/p>\n\n\n\n<div style=\"height:78px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost:<\/strong> Boksanje ima <strong>MET vrednost pribli\u017eno 5.5.<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60 kg \u017eenska bo v uri boksanja porabila pribli\u017eno <strong>330 kcal.<\/strong><\/li><li>80 kg mo\u0161ki bo v uri boksanja porabil pribli\u017eno <strong>440 kcal.<\/strong><\/li><\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Jacikov_test\"><\/span>9. Jac\u00edkov test<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S tem testom boste trenirali celo telo. Poleg tega se lahko tudi nau\u010dite, v kak\u0161nem stanju je va\u0161a telesna pripravljenost. Na ta na\u010din se kandidati za \u0161portne \u0161tudije ali policisti preizku\u0161ajo glede njihovega fizi\u010dnega stanja. \u010ce ta test opravljate najve\u010d 2 minuti, lahko preverite, kako dobro bi opravili razgovor za slu\u017ebo. Seveda ga lahko izvajate v po\u010dasnej\u0161em tempu dlje kot dve minuti ali preklapljate med vajami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako izgleda Jac\u00edkov test?<\/strong> Za\u010dnite v hrbtnem polo\u017eaju, premaknite se, da le\u017eite na trebuhu, nazaj v stoje\u010d polo\u017eaj, nato pa le\u017eite na hrbtu. Te 4 polo\u017eaje izvedite v najhitrej\u0161em mo\u017enem tempu takoj drug za drugim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET value<\/strong>: Jac\u00edkov test ima vrednost <strong>MET 10.<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60kg \u017eenska bo v eni uri porabila pribli\u017eno <strong>600 kcal.<\/strong><\/li><li>80 kg mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>800 kcal<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Ples\"><\/span>10. Ples<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=\"844\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg\" alt=\"Kardio vadba\" class=\"wp-image-193007\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-844x1124.jpeg 844w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-301x400.jpeg 301w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53-1154x1536.jpeg 1154w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/WhatsApp-Image-2020-09-19-at-17.17.53.jpeg 1202w\" sizes=\"auto, (max-width: 844px) 100vw, 844px\" \/><\/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>Ste \u017ee kdaj posku\u0161ali glasbo vklopiti na maksimum in se pretvarjati, da ste na <strong>svojem pevskem in plesnem koncertu<\/strong>? \u010ce ne, ne veste, kaj pogre\u0161ate. Ne samo, da boste prav u\u017eivali v svojem koncertu, ples je tudi odli\u010den kardio, ki vas bo zabaval. Po\u010dasne pesmi lahko izmenjate z divjimi <strong>ritmi in izpustite vso odve\u010dno energijo<\/strong>.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Priporo\u010damo vam, da to po\u010dnete, kadar ste sami doma, saj verjetno ne boste videti tako kul, kot mislite. Vsekakor je super <strong>zabaven in u\u010dinkovit trening<\/strong>, da pokurite spodobno koli\u010dino kalorij.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce menite, da se sami ne morete premikati v ritmu, poskusite najti plesni video, v katerem vas bodo nau\u010dili osnovnih korakov, ki jih boste nato naredili sami. Ali pa pri tem uporabite kak\u0161ne igralne konzole.<\/p>\n\n\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost:<\/strong> ples ima povpre\u010dno vrednost <strong>MET 7.8.<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60 kg \u017eenska bo v eni uri porabila pribli\u017eno <strong>468 kcal.<\/strong><\/li><li>80 kg mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>624 kcal.<\/strong><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Fitnes_pospravljanje\"><\/span>11. Fitnes pospravljanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na \u017ealost moramo vsi kdaj pospravljati. Enako velja za trening. Kako to re\u0161iti, ko nimamo veliko \u010dasa in se moramo odlo\u010dati med temi aktivnostmi? Kaj pa, \u010de jih zdru\u017eimo skupaj? <strong>Poleg prepotene<\/strong> majice in izpranih endorfinov boste nagrajeni tudi s popolnoma urejenim stanovanjem.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Kako naj bi tak\u0161no fitnes posprapljanje izgledalo?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Na\u010drtujte dejavnosti,<\/strong> <strong>ki jih morate opraviti<\/strong> &#8211; na primer zbirajte umazana obla\u010dila v stanovanju, obesite obla\u010dila, obri\u0161ite prah in po\u010distite tla.<\/li><li>Opredelite vaje, ki bi jih lahko kombinirali z aktivnostmi, in si v glavi naredite na\u010drt.<\/li><li><strong data-rich-text-format-boundary=\"true\">Za\u010dnite<\/strong>. Za vsak kos perila, ki ga vzamete od tam, kamor ne spada, lahko naredite<strong> 10 voja\u0161kih poskokov<\/strong>. Pri obe\u0161anju perila lahko vedno naredite 3 po\u010depe, preden obesite en kos (ja, pralni stroj, poln nogavic, v tem trenutku postane prava&nbsp; no\u010dna mora), pri brisanju prahu lahko na vsakem obrisanem obmo\u010dju naredite 5 sklec in lahko kombinirajte pranje tal z \u017ee omenjenim plesom.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ura pospravljanja vas bo spravila v dobro voljo in morda <strong>vas bo nau\u010dila nekaj dobrih navad<\/strong>. Naslednji\u010d umazano perilo polo\u017eite na tekalno stezo in nato naredite 10 voja\u0161kih poskokov ali ga odnesite v ko\u0161arico za perilo, kamor spada.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost:<\/strong> fitnes pospravljanje ima vrednost <strong>MET 6.<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60 kg \u017eenska bo v eni uri porabila pribli\u017eno <strong>360 kcal.<\/strong><\/li><li>80 kg mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>480 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"12_Bonus_nasvet_%E2%80%93_seks\"><\/span>12. Bonus nasvet &#8211; seks<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Morda \u0161e niste sli\u0161ali za to, <strong>koliko kalorij lahko pokurite s seksom<\/strong>. V tem primeru vas lahko razo\u010daramo. V veliki ve\u010dini primerov ne pridemo do nobenega velikega \u0161tevila. Seveda je to dejavnost, ki jo boste verjetno \u017eeleli po\u010deti najve\u010d. Poleg tega boste u\u017eivali tudi v kakovostnem \u010dasu s svojim partnerjem. \u010ce pa \u017eelite pokuriti kalorije, bo verjetno bolj primerno, da namesto tega uporabite <strong>kolebnico<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrednost:<\/strong> seks ima vrednost <strong>MET pribli\u017eno&nbsp; 1.8.<\/strong><\/p>\n\n\n\n<p>V praksi to pomeni:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>60kg \u017eenska v eni uri seksa porabi pribli\u017eno <strong>108 kcal.<\/strong><\/li><li>80 kg mo\u0161ki bo v eni uri porabil pribli\u017eno <strong>144 kcal.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_kalorij_lahko_porabimo_s_kardio_vadbo\"><\/span>Koliko kalorij lahko porabimo s kardio vadbo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce upo\u0161tevamo povpre\u010dne vrednosti kalorij, porabljenih med temi kardio aktivnostmi, brez zadnje bonusne, bomo ugotovili, da lahko 60-kilogramska \u017eenska v aerobi\u010dnem treningu v eni uri porabi pribli\u017eno <strong>520 kcal, 80-kilogramski mo\u0161ki pa pribli\u017eno 692 kcal v eni uri.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kako si predstavljati to koli\u010dino v dolo\u010denih obrokih?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><p style=\"text-align: center;\"><strong data-rich-text-format-boundary=\"true\">HRANA<\/strong><\/p><\/th><th><center>MO\u0160KI 30 MIN\/346 KCAL<\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u017dENSKA V 30 MIN\/260 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">MO\u0160KI V 60 MIN\/692 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u017dENSKA V 60 MIN\/520 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">MO\u0160KI V 90 MIN\/1038 KCAL<\/strong><\/center><\/th><th><center><strong data-rich-text-format-boundary=\"true\">\u017dENSKA V 90 MIN\/780 KCAL<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td><center>Oves, gr\u0161ki jogurt z 0% ma\u0161\u010dobe, banana, beljakovine v prahu. (ara\u0161idovo maslo)<\/center><\/td><td><center>Oves (30 g), gr\u0161ki jogurt 0% ma\u0161\u010dobe (100 g), banana (80 g), beljakovine v prahu (30 g)<\/center><\/td><td><center>Oves (20 g), gr\u0161ki jogurt 0% ma\u0161\u010dobe (100 g), banana (50 g), beljakovine v prahu (25 g)<\/center><\/td><td><center>Oves (90 g), gr\u0161ki jogurt 0% ma\u0161\u010dobe (150 g), banana (100 g), beljakovine v prahu (30 g), ara\u0161idovo maslo (13 g)<\/center><\/td><td><center>Oves (50 g), gr\u0161ki jogurt z 0% ma\u0161\u010dobe (150 g), banana (100 g), beljakovine v prahu (30 g), ara\u0161idovo maslo (10 g)<\/center><\/td><td><center>Oves (140 g), gr\u0161ki jogurt z 0% ma\u0161\u010dobe (200 g), banana (150 g), beljakovine v prahu (30 g), ara\u0161idovo maslo (30 g)<\/center><\/td><td><center>Oves (100 g), gr\u0161ki jogurt z 0% ma\u0161\u010dobe (150 g), banana (90 g), beljakovine v prahu (30 g), ara\u0161idovo maslo (25 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Pi\u0161\u010dan\u010dje prsi (surove), ghee, ri\u017e (nekuhan), brokoli<\/strong><\/center><\/td><td><center>Pi\u0161\u010dan\u010dje prsi (100 g), ghee (6 g), ri\u017e (40 g), brokoli (100 g)<\/center><\/td><td><center>Pi\u0161\u010dan\u010dje prsi (80 g), ghee (6 g), ri\u017e (25 g), brokoli (100 g)<\/center><\/td><td><center>Pi\u0161\u010dan\u010dje prsi (200 g), ghee (11 g), ri\u017e (80 g), brokoli (250 g)<\/center><\/td><td><center>Pi\u0161\u010dan\u010dje prsi (150 g), ghee (8 g), ri\u017e (60 g), brokoli (200 g)<\/center><\/td><td><center>Pi\u0161\u010dan\u010dje prsi (250 g), ghee (15 g), ri\u017e (150 g), brokoli (250 g)<\/center><\/td><td><center>Pi\u0161\u010dan\u010dje prsi (200 g), ghee (13 g), ri\u017e (100 g), brokoli (250 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Testenine (nekuhane), tofu, olj\u010dno olje, zamrznjeno zelenjavno me\u0161anico<\/strong><\/center><\/td><td><center>Testenine (45 g), tofu (90 g), olivno olje (4 ml), zamrznjena zelenjavna me\u0161anica (100 g)<\/center><\/td><td><center>Testenine (25 g), tofu (80 g), olivno olje (3 ml), zamrznjena zelenjavna me\u0161anica (100 g)<\/center><\/td><td><center>Testenine (100 g), tofu (150 g), olivno olje (7 ml), zamrznjena zelenjavna me\u0161anica (200 g)<\/center><\/td><td><center>Testenine (65 g), tofu (120 g), olivno olje (5 ml), zamrznjena zelenjavna me\u0161anica (200 g)<\/center><\/td><td><center>Testenine (160 g), tofu (200 g), olivno olje (12 ml), zamrznjena zelenjavna me\u0161anica (250 g)<\/center><\/td><td><center>Testenine (100 g), tofu (200 g), olivno olje (10 ml), zamrznjena zelenjavna me\u0161anica (200 g)<\/center><\/td><\/tr><tr><td><center><strong data-rich-text-format-boundary=\"true\">Polnozrnat kruh, kremni sir, pi\u0161\u010dan\u010dja \u0161unka, 30% sira, paprika<\/strong><\/center><\/td><td><center>Polnozrnat kruh (60 g), kremni sir (10 g), pi\u0161\u010dan\u010dja \u0161unka (60 g), 30% sira (20 g), paprika (80 g)<\/center><\/td><td><center>Polnozrnat kruh (40 g), krem sir (10 g), pi\u0161\u010dan\u010dja \u0161unka (40 g), 30% sira (20 g), paprika (80 g)<\/center><\/td><td><center>Polnozrnat kruh (120 g), kremni sir (20 g), pi\u0161\u010dan\u010dja \u0161unka (120 g), 30% sira (40 g), paprika (170 g)<\/center><\/td><td><center>Polnozrnat kruh (80 g), kremni sir (20 g), pi\u0161\u010dan\u010dja \u0161unka (100 g), 30% sira (30 g), paprika (160 g)<\/center><\/td><td><center>Polnozrnat kruh (200 g), kremni sir (40 g), pi\u0161\u010dan\u010dja \u0161unka (150 g), 30% sira (50 g), paprika (200 g)<\/center><\/td><td><center>Polnozrnat kruh (150 g), kremni sir (30 g), pi\u0161\u010dan\u010dja \u0161unka (120 g), 30% sira (30 g), paprika (200 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 bi \u017eeleli nadomestiti kalorije, porabljene na tej enourni kardio seji, bi jih dopolnili z <strong>mle\u010dno \u010dokolado ali maslom iz indijskih ore\u0161\u010dkov<\/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>60 kg \u017eenska bi lahko zau\u017eila 82 g&nbsp;masla iz <a href=\"https:\/\/gymbeam.si\/maslo-iz-indijskih-oresckov-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">indijskih ore\u0161\u010dkov<\/a> ali mle\u010dne \u010dokolade.<\/li><li>80 kg mo\u0161ki bi lahko pojedel 110 g masla iz indijskih ore\u0161\u010dkov ali 125 g mle\u010dne \u010dokolade<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg\" alt=\"Koliko kalorij lahko pokurite med kardio\" class=\"wp-image-193029\" width=\"843\" height=\"674\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1124x899.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-400x320.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501-1536x1229.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/jeanmarko_DSC06501.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio aktivnosti nedvomno <strong>pozitivno vplivajo na na\u0161e fizi\u010dno in du\u0161evno zdravje<\/strong>, zato bi jih morali izvajati ve\u010dkrat na teden. Dejstvo, da so fitnesi zaprti in da je zunaj grdo vreme, nas ne sme odvrniti od tega. <strong>Kardio vadb doma je ne\u0161teto<\/strong>. Posledi\u010dno pokurimo veliko \u0161tevilo kalorij, ki jih lahko dopolnimo z razli\u010dnimi \u017eivili, kot smo navedli v tabeli. \u010ce bi radi izvedeli ve\u010d o prehranjevanju in oblikovanju obrokov, ne smete zamuditi na\u0161ega \u010dlanka Kako izra\u010dunati vnos energije in makrohranil za huj\u0161anje ali pridobivanje mi\u0161ic?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko izvajate kardio trening, ne pozabite <strong>kombinirati razli\u010dnih vaj in izmeni\u010dne intenzivnosti<\/strong>. <strong>Zahvaljujo\u010d temu se vadbe ne boste naveli\u010dali in boste imeli dolgoro\u010dne koristi od aerobnih aktivnosti. Imate tudi vi najljub\u0161o kardio vajo, ki jo lahko izvajate doma? Delite jo z drugimi. Nikoli ni dovolj navdiha.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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>Ste navajeni vsak dan trenirati kardio, a so vam zaprti fitnesi in slabo vreme uni\u010dili na\u010drte? Za vas imamo re\u0161itev &#8211; kardio vadba doma. V dana\u0161njem \u010dlanku vam bomo pokazali 12 na\u010dinov za u\u010dinkovito izvedbo.<\/p>\n","protected":false},"author":100,"featured_media":193569,"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":[6183,6699,6495,6447],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-315405","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vadba-in-trening","8":"tag-hiit-trening-sl","9":"tag-kardio-sl","10":"tag-trening-doma-sl","11":"tag-vaje-z-lastno-tezo","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>12 najbolj\u0161ih nasvetov za doma\u010do kardio vadbo - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ste navajeni vsak dan trenirati kardio, a so vam zaprti fitnesi in slabo vreme uni\u010dili na\u010drte? Za vas imamo re\u0161itev - kardio vadba doma. V dana\u0161njem \u010dlanku vam bomo pokazali 12 na\u010dinov za u\u010dinkovito izvedbo.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/12-najboljsih-nasvetov-za-domaco-kardio-vadbo\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 najbolj\u0161ih nasvetov za doma\u010do kardio vadbo - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Ste navajeni vsak dan trenirati kardio, a so vam zaprti fitnesi in slabo vreme uni\u010dili na\u010drte? Za vas imamo re\u0161itev - kardio vadba doma. 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