{"id":316053,"date":"2021-01-26T17:44:00","date_gmt":"2021-01-26T16:44:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316053"},"modified":"2021-12-02T17:48:06","modified_gmt":"2021-12-02T16:48:06","slug":"kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/","title":{"rendered":"Kako imati sna\u017eniji imunitet zahvaljuju\u0107i terapiji hladnom vodom?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/#Koje_vam_prednosti_moze_pruziti_izlaganje_hladnoci\" title=\"Koje vam prednosti mo\u017ee pru\u017eiti izlaganje hladno\u0107i?\">Koje vam prednosti mo\u017ee pru\u017eiti izlaganje hladno\u0107i?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/#Kako_zapoceti_s_izlaganjem_hladnoci_i_koje_su_mogucnosti_izlaganja_hladnoci\" title=\"Kako zapo\u010deti s izlaganjem hladno\u0107i i koje su mogu\u0107nosti izlaganja hladno\u0107i?\">Kako zapo\u010deti s izlaganjem hladno\u0107i i koje su mogu\u0107nosti izlaganja hladno\u0107i?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/#Sto_ledeni_covjek_Wim_Hof_moze_ciniti_sa_svojim_tijelom_samo_zbog_hladnoce\" title=\"\u0160to ledeni \u010dovjek Wim Hof mo\u017ee \u010diniti sa svojim tijelom samo zbog hladno\u0107e?\">\u0160to ledeni \u010dovjek Wim Hof mo\u017ee \u010diniti sa svojim tijelom samo zbog hladno\u0107e?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/#Sto_biste_trebali_iz_toga_trebali_nauciti\" title=\"\u0160to biste trebali iz toga trebali nau\u010diti?\">\u0160to biste trebali iz toga trebali nau\u010diti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong data-rich-text-format-boundary=\"true\">Popularnost izlaganja hladno\u0107i pro\u0161irila se&nbsp;<\/strong>posljednjih godina<strong>&nbsp;<\/strong>daleko od granica zajednica zimskih pliva\u010da, uglavnom zbog \u0161irokog raspona pozitivnih u\u010dinaka na na\u0161e zdravlje. Gotovo svatko tko se bavi biohakiranjem sa \u017eeljom da postane najbolja i najzdravija verzija samih sebe koristi <strong>hladno\u0107u&nbsp;<\/strong>kao jedan od prvih alata na putu da <strong>pove\u0107a svoj \u017eivotni potencijal.&nbsp;<\/strong>Me\u0111utim, ne postoje ekstremne izvedbe u obliku zimskih uspona na vrhove planina u kratkim hla\u010dama i \u010darapama ili gotovo dvosatno sjedenje u kadi punoj leda kao \u0161to je to slu\u010daj najpoznatijeg ledenog \u010dovjeka Wima Hofa. To je postupni proces pronala\u017eenja vlastitog na\u010dina za plivanje u hladnoj vodi.<\/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\">Drevne civilizacije poznavale su snagu hladno\u0107e<\/strong>&nbsp;protiv koje se mi trenutno branimo i protiv nje se borimo grijanim ku\u0107ama, grijanim sjedalima ili slojevitom odje\u0107om. Koga u \u017eivotu majka nije podsje\u0107ala da se dobro obu\u010de ili u suprotnome mo\u017ee riskirati da se razboli? Usu\u0111ujem se re\u0107i da smo svi \u010duli ne\u0161to sli\u010dno. No ova tvrdnja nije u potpunosti istinita i dva topla sloja ispod kaputa tijekom zime nisu nu\u017ena. <span style=\"color: #ff6600;\">[1-3]<\/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=\"Koje_vam_prednosti_moze_pruziti_izlaganje_hladnoci\"><\/span>Koje vam prednosti mo\u017ee pru\u017eiti izlaganje hladno\u0107i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li prestravljeni hladnim tu\u0161iranjem ujutro ili bacanjem pulovera koji vam je baka isplela negdje me\u0111u staru odje\u0107u? Niste jedini, kada moja budilica zazvoni, uvijek osje\u0107am da bih mogao spavati barem jo\u0161 dva sata. No hladan tu\u0161 uvijek poka\u017ee da sam u krivu i moje je jutro nakon njega puno energi\u010dnije i produktivnije. Mogu re\u0107i da je <strong>\u010dak bolji po\u010detak od jutarnje kave<\/strong> koju pijete sklopljenih o\u010diju. Za\u0161to se isplati ovako \u201epatiti\u201d?<\/p>\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\/DSC00864-_OK-1124x751.jpg\" alt=\"Kako mo\u017eete profitirati od izlaganja hladno\u0107i?\" class=\"wp-image-195894\" width=\"843\" height=\"563\" title=\"Kako mo\u017eete profitirati od izlaganja hladno\u0107i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC00864-_OK-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Va\u0161 \u0107e imunolo\u0161ki sustav biti otporniji<\/h3>\n\n\n\n<p>Redovito tu\u0161iranje hladnom vodom mo\u017ee <strong>smanjiti razinu hormona stresa kortizola<\/strong> \u0161to vam mo\u017ee pomo\u0107i nositi se s u\u010dincima dugotrajnog stresa. Stres oslabljuje obrambeni sustav tijela smanjivanjem proizvodnje imunolo\u0161kih stanica. Tu\u0161iranje hladnom vodom uzrokovat \u0107e smanjenje kortizola, ali i <strong>pove\u0107anje imunolo\u0161kih stanica u obliku bijelih krvnih stanica, monocita ili interleukina<\/strong>&nbsp;<strong>[IL] -6.&nbsp;<\/strong>Zahvaljuju\u0107i tome imunolo\u0161ki sustav mo\u017ee postati otporniji i bit \u0107e pripremljen za mogu\u0107u borbu s infekcijom. <span style=\"color: #ff6600;\">[4\u20136]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nizozemski znanstvenici istra\u017eivali su je li mogu\u0107e pozitivno utjecati na imunolo\u0161ki odgovor tijela na bakterijsku infekciju upra\u017enjavanjem tu\u0161iranja hladnom vodom, meditacijom ili vje\u017ebama disanja. I otkrili su da je to mogu\u0107e. Sudionici studije koji su prakticirali jednu od ovih tehnika iskusili su <strong>manje simptoma bolesti<\/strong> i imali su vi\u0161e razine protuupalnih agensa u svojoj krvi u odnosu na protuupalne citokine u odgovoru na infekciju. Znanstvenici su potvrdili i <strong>ve\u0107u otpornost na stres u slu\u010daju tu\u0161iranja hladnom vodom.<\/strong> <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jo\u0161 jedna studija provedena na 3 018 ljudi otkrila je da ljudi koji se redovito tu\u0161iraju hladnom vodom <strong>imaju 29 % manje dana bolovanja<\/strong> na poslu ili u \u0161koli od onih koji to ne \u010dine.<span style=\"color: #ff6600;\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>&nbsp;<\/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\">2. Bit \u0107ete boljeg raspolo\u017eenja<\/h3>\n\n\n\n<p>Zahvaljuju\u0107i pove\u0107anoj proizvodnji endokanabinoida, noradrenalina i endorfina va\u0161e bi se raspolo\u017eenje moglo pobolj\u0161ati nakon tu\u0161iranja hladnom vodom. Terapija hladnom vodom u obliku tu\u0161iranja hladnom vodom temperature&nbsp;20 \u00b0C (da budemo iskreni, to nije tako hladno) dokazala se u\u010dinkovitom \u010dak i u <strong>smanjivanju simptoma razine stresa, depresije i tjeskobe.&nbsp;<\/strong>No zapamtite da su va\u0161 mentalni stav i mentalni sklop tako\u0111er va\u017eni. Vjerojatnije \u0107ete posti\u0107i bolje rezultate s optimisti\u010dnim razmi\u0161ljanjem nego s negativnim razmi\u0161ljanjem. <span style=\"color: #ff6600;\">[9-10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, to zasigurno nije zamjena za sustavno tretiranje depresije i ostalih mentalnih bolesti, ve\u0107 dodatna pomo\u0107.<\/p>\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\/IMG_0858-_-OK-1124x749.jpg\" alt=\"Bolje raspolo\u017eenje i sna\u017eniji imunolo\u0161ki sustav zahvaljuju\u0107i tu\u0161iranju hladnom vodom\" class=\"wp-image-195909\" width=\"843\" height=\"562\" title=\"Bolje raspolo\u017eenje i sna\u017eniji imunolo\u0161ki sustav zahvaljuju\u0107i tu\u0161iranju hladnom vodom\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/IMG_0858-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Bit \u0107ete budniji, koncentriraniji i energi\u010dniji prije vje\u017ebanja<\/h3>\n\n\n\n<p>Hladna voda mo\u017ee pomo\u0107i i u slu\u010dajevima kada se osje\u0107ate umorno tijekom dana, ali ipak morate ostati budni, usredoto\u010deni na rad, u\u010denje ili imate trening na rasporedu. Odgovorna je za <strong>pove\u0107anu proizvodnju grupe hormona koja se naziva kateholamini<\/strong> koja \u0107e vas ugodno razbuditi za mentalne i fizi\u010dke performanse. Mo\u017eda \u0107ete do\u017eivjeti ubrzani rad srca, ubrzano disanje i pove\u0107anje krvnog tlaka. Osobno mogu potvrditi da mi se jo\u0161 uvijek nije dogodilo da sam mogao smireno disati nakon tu\u0161iranja hladnom vodom, kao \u0161to je to slu\u010daj tijekom meditacije ili vje\u017ebi disanja. <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Mogu\u0107e je da \u0107ete osjetiti i olak\u0161anje boli<\/h3>\n\n\n\n<p>Prema radu ameri\u010dkih istra\u017eiva\u010da hladna voda ima<strong> analgeti\u010dke u\u010dinke&nbsp;<\/strong>i stoga mo\u017ee pomo\u0107i u tretiranju razli\u010ditih vrsta boli. Ostali autori obja\u0161njavaju ovu \u010dinjenicu i pove\u0107anom proizvodnjom endorfina koji potiskuje subjektivni osje\u0107aj boli. <span style=\"color: #ff6600;\">[11\u201312]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"49306,49300,6322,5585,30342,28765,34207,7970,35998,29676\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Pobolj\u0161ava i ubrzava regeneraciju i smanjuje bol u mi\u0161i\u0107ima nakon treninga<\/h3>\n\n\n\n<p>Mo\u017eda ste \u010duli ili \u010dak vidjeli fotografije vrhunskih sporta\u0161a, hokeja\u0161a NHL-a ili profesionalnih nogometa\u0161a uronjenih u kadu punu leda nakon treninga. To ne \u010dine samo zbog fotografija za Instagram, ve\u0107 i zbog ubrzavanja regeneracije u obliku <strong>smanjivanja o\u0161te\u0107enja i boli u mi\u0161i\u0107ima nakon treninga (DOMS) i smanjenja umora.&nbsp;<\/strong>U tom se slu\u010daju naj\u010de\u0161\u0107e koristi kontrastna terapija u kadama u kojima se minutni interval boravka u hladnoj vodi&nbsp;(10 \u2013 15 \u00b0 C) izmjenjuje s minutom boravka u toploj vodi&nbsp;(&gt; 36 \u00b0 C) ili se samo boravak od jedne minute u hladnoj vodi unutar 15 minuta intervala hladne vode&nbsp;(10 \u2013 15 \u00b0 C) izmjenjuje s minutom odmora \u201ebez vode\u201d (temperatura prostorije). <strong>To je naju\u010dinkovitije na na\u010din da se uroni donja polovica tijela ili cijelo tijelo u kadu vode,<\/strong> ali i hladan tu\u0161 mo\u017ee dobro poslu\u017eiti, iako u\u010dinak ne\u0107e biti tako zna\u010dajan. <span style=\"color: #ff6600;\">[13\u201315]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Terapiju hladnom vodom (kontrastna terapija ili kada s ledom) <strong>ne bi trebali provoditi sporta\u0161i koji \u017eele izgraditi mi\u0161i\u0107nu masu.&nbsp;<\/strong>Hladna voda nakon treninga ima negativni u\u010dinak na prilagodbu treningu, a zatim i na rast mi\u0161i\u0107a. Me\u0111utim, hladni tu\u0161 ne\u0107e utjecati na rast mi\u0161i\u0107ne mase, tako da mo\u017eete nastaviti s tu\u0161iranjem hladnom vodom. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sve popularnija krioterapija i tradicionalna sauna mogu \u010dak pove\u0107ati koncentraciju hormona rasta i tako\u0111er se koriste za poticanje regeneracije i ja\u010danje imuniteta. <span style=\"color: #ff6600;\">[17\u201318]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas zanima i \u017eelite saznati vi\u0161e o ostalim tehnikama regeneracije, pro\u010ditajte na\u0161 \u010dlanak <strong><a href=\"https:\/\/gymbeam.hr\/blog\/najbolje-tehnike-za-regeneraciju-misica-nakon-treninka-od-upale\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Najbolje tehnike za regeneraciju, bol u mi\u0161i\u0107ima i umor nakon treninga.<\/a><\/strong><\/p>\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\/DSC09762-_-OK-1124x750.jpg\" alt=\"Tu\u0161iranje hladnom vodom ubrzava regeneraciju i smanjuje bol u mi\u0161i\u0107ima nakon treninga\" class=\"wp-image-195923\" width=\"843\" height=\"563\" title=\"Tu\u0161iranje hladnom vodom ubrzava regeneraciju i smanjuje bol u mi\u0161i\u0107ima nakon treninga\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/DSC09762-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Br\u017ee \u0107ete rashladiti tijelo nakon vje\u017ebanja u vru\u0107em okru\u017eenju<\/h3>\n\n\n\n<p>Nakon vje\u017ebanja u vru\u0107em okru\u017eenju hladna voda temperature od oko&nbsp;10 \u00b0C mo\u017ee <strong>\u201eohladiti\u201d pregrijani organizam dvaput br\u017ee<\/strong> nego \u0161to je to u slu\u010daju prirodnog hla\u0111enja bez primjene hladne vode. Cijenit \u0107ete ovu \u010dinjenicu, posebno u ljetnim mjesecima, kada zbog visokih temperatura, treniranje i utrkivanje postaju sve zahtjevniji i stoga izla\u017eu tijelo ve\u0107em optere\u0107enju. <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">7. Posti\u0107i \u0107ete bolju cirkulaciju krvi i vjerojatno zdraviju ko\u017eu<\/h3>\n\n\n\n<p>Temperatura okru\u017eenja koja je ni\u017ea od na\u0161e prirodne temperature tijela tjera tijelo da intenzivnije radi kako bi odr\u017ealo fiziolo\u0161ku temperaturu. Hladna voda skuplja krvo\u017eilni sustav ispod povr\u0161ine tijela (vazokonstrikcija) i <strong>ubrzava rad \u201edubokog krvo\u017eilnog sustava\u201d kako bi odr\u017eavao temperaturu sredi\u0161ta tijela.&nbsp;<\/strong>Redovito tu\u0161iranje hladnom vodom stoga mo\u017ee cirkulaciju krvi u\u010diniti u\u010dinkovitijom. Mo\u017eete posti\u0107i \u010dak i bolji pozitivni u\u010dinak na cirkulaciju krvi izmjenom hladnih i vru\u0107ih intervala tu\u0161iranja tijekom kojih se krvo\u017eilni sustav \u201eskuplja i \u0161iri\u201d i mo\u017eete pobolj\u0161ati protok krvi u tijelu \u0161to tako\u0111er mo\u017ee imati <strong>pozitivan u\u010dinak na kvalitetu ko\u017ee.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eKontrastna terapija (izmjena vru\u0107e i hladne vode) mo\u017ee pobolj\u0161ati protok krvi kroz male krvne kapilare koje se nalaze blizu ko\u017ee i opskrbiti ih nutrijentima kako bi se odr\u017eale \u010dvrstima i podatnima. Istovremeno bolja cirkulacija krvi mo\u017ee pobolj\u0161ati djelovanje fibroblasta, a to su stanice koje proizvode glavni strukturni protein ko\u017ee, kolagen.\u201d, Georgios Tzenichristos, sportski znanstvenik koji se bavi zdravljem ko\u017ee,<\/em> <a href=\"https:\/\/www.dailymail.co.uk\/health\/article-4553072\/Bursts-cold-water-better-immune-system.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izjavio je za Daily Mail.<\/a><\/p>\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\/\u0424\u043e\u0442\u043e-20-_-OK-1124x749.jpg\" alt=\"Kako zapo\u010deti s izlaganjem hladno\u0107i i koje su mogu\u0107nosti izlaganja hladno\u0107i?\" class=\"wp-image-196031\" width=\"843\" height=\"562\" title=\"Kako zapo\u010deti s izlaganjem hladno\u0107i i koje su mogu\u0107nosti izlaganja hladno\u0107i?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-20-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_zapoceti_s_izlaganjem_hladnoci_i_koje_su_mogucnosti_izlaganja_hladnoci\"><\/span>Kako zapo\u010deti s izlaganjem hladno\u0107i i koje su mogu\u0107nosti izlaganja hladno\u0107i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Izlaganje hladno\u0107i nudi brojne prednosti,&nbsp;<\/strong>na vama je ho\u0107ete li ga isprobati i na taj na\u010din poduprijeti prirodni obrambeni mehanizam, bolje raspolo\u017eenje ili spremnost za rad, u\u010denje ili sportske izvedbe. Ne brinite se, ne morate istra\u017eivati gdje se nalazi najbli\u017ea rijeka ili ledenjak gdje mo\u017eete plivati \u010dak i zimi i tra\u017eiti sjekiru da razbijete led.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Po\u010dnite nositi manje slojeva odje\u0107e<\/h3>\n\n\n\n<p>Jeste li ikada primijetili ljude koji nose majicu kratkih rukava ili samo tanku majicu zimi? Mo\u017eda su negdje zaboravili jakne, no vjerojatno se dobrovoljno izla\u017eu hladno\u0107i. Sve \u0161to za po\u010detak trebate u\u010diniti jest <strong>analizirati svoj dnevni outfit i razmisliti o tome \u0161to mo\u017eete ostaviti kod ku\u0107e.&nbsp;<\/strong>U jesen i zimu nije iznimka da ljudi nose potko\u0161ulju, majicu kratkih rukava, topliju majicu, pulover i jaknu. Kod ku\u0107e ostavite jedan sloj koji \u0107e vam najmanje nedostajati i nakon otprilike mjesec dana razmislite trebate li stvarno nositi onaj topli pulover s rasprodaje koji svrbi.<\/p>\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\/\u0424\u043e\u0442\u043e-4-1-_OK-1124x749.jpg\" alt=\"Po\u010dnite nositi manje slojeva odje\u0107e\" class=\"wp-image-195936\" width=\"843\" height=\"562\" title=\"Po\u010dnite nositi manje slojeva odje\u0107e\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/\u0424\u043e\u0442\u043e-4-1-_OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Postavite grijanje na ni\u017eu razinu<\/h3>\n\n\n\n<p>U vrijeme kada je vi\u0161e topline dostupno okretanjem termostata, jednostavno se razmaziti ugodnom toplinom grijanja. S druge strane, ne\u0107e biti potrebe za smrzavanjem i prigovaranjem kod ku\u0107e kada se kona\u010dno prilagodite na hladno\u0107u. <strong><a href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Prema WHO<\/a>-u temperatura u ku\u0107anstvu ne bi smjela pasti ispod 18 \u00b0C<\/strong> kako bi odrasli bili zdravi, a temperatura bi trebala biti oko 20 \u00b0C za starije \u010dlanove ku\u0107anstva ili malu djecu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Temperatura u spava\u0107oj sobi tijekom spavanja \u010dak mo\u017ee biti <a href=\"https:\/\/vasco.eu\/en-gb\/blog\/heating-general\/what-ideal-room-temperature-your-living-room-bathroom-and-bedroom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ni\u017ea<\/a>, izme\u0111u 15 \u2013 18 \u00b0C<\/strong> u prozra\u010denoj sobi. Mo\u017eda ste primijetili da ako zaboravite isklju\u010diti grijanje u spava\u0107oj sobi i spavate u pretoplom okru\u017eenju, ujutro \u0107ete se probuditi umorni kao i kada ste nave\u010der legli u krevet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pogledajte na koliko je stupnjeva postavljeno grijanje u va\u0161oj ku\u0107i i ako je potrebno, prilago\u0111avajte termostat malim koracima. Bonus mo\u017ee biti novac koji \u0107ete u\u0161tedjeti za grijanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Koristite magiju hladnog tu\u0161a<\/h3>\n\n\n\n<p>Ne morate se tu\u0161irati hladnom vodom odmah nakon ustajanja dok su vam o\u010di jo\u0161 zatvorene i tu\u0161irati se tako nekoliko minuta. Da budem iskren, ni ja to ne mogu zamisliti.<\/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\">Samo u\u0111ite pod vru\u0107i tu\u0161 i postupno smanjujte temperaturu vode&nbsp;<\/strong>do to\u010dke kada vam ne\u0107e biti ni vru\u0107a ni hladna. Zatim se psihi\u010dki pripremite za \u010dinjenicu da \u0107e biti hladna, o\u0161tra i da \u0107ete \u017eeljeti pobje\u0107i, ali uz sna\u017ean um i duboko disanje, sve \u0107ete savladati. Okrenite slavinu u krajnji polo\u017eaj i izlo\u017eite cijelo tijelo hladnoj vodi, uklju\u010duju\u0107i glavu, \u0161to \u0107e vas zasigurno u potpunosti razbuditi. <strong>Za po\u010detak je dovoljno izdr\u017eati samo 10 sekundi,&nbsp;<\/strong>no postupno biste trebali do\u0107i do otprilike 2 \u2013 5 minuta. Nakon tu\u0161iranja je zajam\u010dena navala energije i endorfina.<\/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\">4. Pru\u017eite \u0161ansu kupanju u hladnoj vodi<\/h3>\n\n\n\n<p>Kupanje u hladnoj vodi malo je ve\u0107i korak prema plivanju u hladnoj vodi. I ovdje mo\u017eete koristiti spomenuti postupak u obliku izmjene minutnog intervala u hladnoj vodi&nbsp;(10 \u2013 15 \u00b0C) i minute intervala odmora u 15 minuta. <strong>Samo uronite u kadu i eksperimentirajte s onime \u0161to mo\u017eete izdr\u017eati.&nbsp;<\/strong>Pravi zaljubljenici u hladno\u0107u mogu istresti sav led iz zamrziva\u010da u kadu.<\/p>\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\/obrazek-z-images-squarespace-cdn-com-_-OK-1124x749.jpg\" alt=\"Koristite hladan tu\u0161 ili hladnu kupku\" class=\"wp-image-195966\" width=\"843\" height=\"562\" title=\"Koristite hladan tu\u0161 ili hladnu kupku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/obrazek-z-images-squarespace-cdn-com-_-OK.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><figcaption>Koristite hladan tu\u0161 ili hladnu kupku<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Mo\u017eete isku\u0161ati i plivanje u hladnoj vodi u ribnjaku, jezeru, bari ili potoku<\/h3>\n\n\n\n<p>Plivanje u hladnoj i ledenoj vodi od jeseni do prolje\u0107a mnogo je naprednija stvar. No, to je najkompleksniji na\u010din zahvaljuju\u0107i tijelu uronjenom u vodu i istovremenom plivanju. <strong>Prije nego \u0161to do\u0111ete do ove to\u010dke, trebali biste imati ne\u0161to iskustva s izlaganjem hladno\u0107i.&nbsp;<\/strong>Tako\u0111er, s obzirom na mogu\u0107i rizik od hladno\u0107e i cjelokupnu opasnost, dobra je ideja da se pridru\u017eite skupini hrabrih ljudi koji idu plivati u hladnoj vodi u blizini va\u0161eg doma. <strong>Bit \u0107e dovoljno nekoliko minuta u hladnoj vodi.&nbsp;<\/strong>Neposredno nakon plivanja u hladnoj vodi preobucite se u suhu i toplu odje\u0107u, obucite rukavice, kapu i ponesite toplo pi\u0107e i ne\u0161to dobro za jelo.<\/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 dugo biste trebali ostati u hladnoj vodi?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Budu\u0107i da \u0107ete osje\u0107ati svaki stupanj vode, nekoliko je minuta maksimum za po\u010detnike. \u010cak je i za iskusnije pliva\u010de u hladnoj vodi boravak u vodi nekoliko minuta, maksimalno 30 minuta&nbsp;u&nbsp;vodi iznad 8 \u00b0C za iskusne zimske pliva\u010de. Za po\u010detnike maksimum mo\u017ee biti do 10 minuta. Ako je temperatura vode jo\u0161 i ni\u017ea, boravak se zaista mjeri u nekoliko minuta. Zapamtite da je s psiholo\u0161ke i sigurnosne to\u010dke gledi\u0161ta plivanje u hladnoj vodi bolje upra\u017enjavati u grupama.<\/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\">Koja je definicija hladne i ledene vode&nbsp;prema pravilima zimskog plivanja?<\/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><strong data-rich-text-format-boundary=\"true\">Prohladna voda:<\/strong> 8.1 \u00b0C i iznad<\/li><li><strong data-rich-text-format-boundary=\"true\">Hladna voda:<\/strong> 4.1 \u2013 8 \u00b0C<\/li><li><strong data-rich-text-format-boundary=\"true\">Ledena voda:<\/strong> 4 \u00b0C i ispod<\/li><\/ul>\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\">Koja je prosje\u010dna temperatura vode po mjesecima?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Temperatura vode&nbsp;u vodenim rezervoarima u Srednjoj Europi, posebno u \u010ce\u0161koj Republici najvi\u0161a je u ljetnim mjesecima (u prosjeku oko 25 \u00b0C). Zatim temperatura postupno opada do najni\u017ee tijekom velja\u010de, tek ne\u0161to iznad&nbsp;0 \u00b0C. Oko sredine studenoga temperatura vode u \u010de\u0161kim rezervoarima u prosjeku dose\u017ee vrijednost od oko 15 \u00b0C.<\/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\">Prije plivanja u hladnoj otvorenoj vodi, konzultirajte se sa svojim lije\u010dnikom&nbsp;<\/strong>kako biste bili sigurni da je to za vas sigurno, posebno ako imate problema s kardiovaskularnim sustavom.<\/p>\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\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749.jpeg\" alt=\"Kada (ne) i\u0107i na plivanje u hladnoj vodi?\" class=\"wp-image-197072\" width=\"843\" height=\"562\" title=\"Kada (ne) i\u0107i na plivanje u hladnoj vodi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32-1536x1023.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/11\/WhatsApp-Image-2020-11-13-at-15.14.32.jpeg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Kada (ne) i\u0107i na plivanje u hladnoj vodi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong data-rich-text-format-boundary=\"true\">Ako se ne osje\u0107ate dobro i imate osje\u0107aj da biste se mogli razboljeti<\/strong>&nbsp;ili ste ve\u0107 bolesni, nemojte i\u0107i na plivanje u hladnoj vodi. To bi moglo biti kontraproduktivno.<\/li><li><strong data-rich-text-format-boundary=\"true\">Ako imate problema s kardiovaskularnim sustavom,<\/strong>&nbsp;najprije se konzultirajte sa svojim lije\u010dnikom.<\/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=\"Sto_ledeni_covjek_Wim_Hof_moze_ciniti_sa_svojim_tijelom_samo_zbog_hladnoce\"><\/span>\u0160to ledeni \u010dovjek Wim Hof mo\u017ee \u010diniti sa svojim tijelom samo zbog hladno\u0107e?<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<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\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"THE ICEMAN | WIM HOF METHOD\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/9y1rEIJv540?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/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=\"Sto_biste_trebali_iz_toga_trebali_nauciti\"><\/span>\u0160to biste trebali iz toga trebali nau\u010diti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Postoji mnogo na\u010dina na koje mo\u017eete zapo\u010deti s izlaganjem hladno\u0107i, sve \u0161to trebate u\u010diniti jest odlu\u010diti i zapo\u010deti redovito prakticirati.&nbsp;<\/strong>Ako se samo povremeno tu\u0161irate u hladnoj vodi, najvjerojatnije ne\u0107ete pove\u0107ati obrambeni sustav tijela i ne\u0107ete imati ostale prednosti koje nudi izlaganje hladno\u0107i. Plivanje u hladnoj vodi popularan je na\u010din za biohakere koji poku\u0161avaju ispuniti svoj potencijal do maksimuma i biti u\u010dinkoviti tijekom dana. Me\u0111u ostalim, <strong>hladan tu\u0161 ulit \u0107e novu energiju u va\u0161e vene<\/strong>, zahvaljuju\u0107i boljem raspolo\u017eenju imat \u0107ete osmijeh na licu i bit \u0107ete ugodno razbu\u0111eni za rad, u\u010denje ili sportsku izvedbu. \u201e<em><strong>Hladno\u0107a je va\u0161 topao prijatelj\u201d,<\/strong><\/em>&nbsp;kao \u0161to bi sam Wim Hof zasigurno dodao.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Privla\u010di li vas ideja izlaganja hladno\u0107i ili vas vi\u0161e pla\u0161i? Ako imate bilo kakva iskustva s izlaganjem hladno\u0107i, podijelite ih s nama u komentarima. Ako vam se svidio \u010dlanak i bio vam je koristan, podr\u017eite ga dijeljenjem kako bi i va\u0161i prijatelji mogli saznati o prednostima izlaganja hladno\u0107i.<\/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\/immunity-support\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tImmunity Support\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\/multivitamins\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMultivitamins\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zahvaljuju\u0107i terapiji hladnom vodom mo\u017eete oja\u010dati svoj imunitet ili pobolj\u0161ati i ubrzati regeneraciju nakon treninga. U ovom \u0107u vam \u010dlanku predstaviti jo\u0161 5 prednosti terapije hladnom vodom i 5 na\u010dina kako s njome zapo\u010deti.<\/p>\n","protected":false},"author":65,"featured_media":196006,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6644,7208,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316053","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-imunitet-hr","9":"tag-regeneracija-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako imati sna\u017eniji imunitet zahvaljuju\u0107i terapiji hladnom vodom? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zahvaljuju\u0107i terapiji hladnom vodom mo\u017eete oja\u010dati svoj imunitet ili pobolj\u0161ati i ubrzati regeneraciju nakon treninga. U ovom \u0107u vam \u010dlanku predstaviti jo\u0161 5 prednosti terapije hladnom vodom i 5 na\u010dina kako s njome zapo\u010deti.\" \/>\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\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kako imati sna\u017eniji imunitet zahvaljuju\u0107i terapiji hladnom vodom? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Zahvaljuju\u0107i terapiji hladnom vodom mo\u017eete oja\u010dati svoj imunitet ili pobolj\u0161ati i ubrzati regeneraciju nakon treninga. 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