{"id":316065,"date":"2020-12-23T18:19:00","date_gmt":"2020-12-23T17:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=316065"},"modified":"2021-12-02T18:25:04","modified_gmt":"2021-12-02T17:25:04","slug":"kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/","title":{"rendered":"Kako do mo\u010dnej\u0161e imunosti zahvaljujo\u010d terapiji s hladno vodo?"},"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\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/#Kaksne_koristi_vam_lahko_prinese_izpostavljenost_mrazu\" title=\"Kak\u0161ne koristi vam lahko prinese izpostavljenost mrazu?\">Kak\u0161ne koristi vam lahko prinese izpostavljenost mrazu?<\/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\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/#Kako_se_zaceti_izpostavljati_mrazu_in_kaksne_so_moznosti_izpostavljenosti_mrazu\" title=\"Kako se za\u010deti izpostavljati mrazu in kak\u0161ne so mo\u017enosti izpostavljenosti mrazu?\">Kako se za\u010deti izpostavljati mrazu in kak\u0161ne so mo\u017enosti izpostavljenosti mrazu?<\/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\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/#Kaj_lahko_ledeni_moz_Wim_Hof_samo_zaradi_mraza_naredi_s_svojim_telesom\" title=\"Kaj lahko ledeni mo\u017e Wim Hof samo zaradi mraza naredi s svojim telesom?\">Kaj lahko ledeni mo\u017e Wim Hof samo zaradi mraza naredi s svojim telesom?<\/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\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/#Kaj_bi_si_morali_zapomniti\" title=\"Kaj bi si morali zapomniti?\">Kaj bi si morali zapomniti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Priljubljenost izpostavljenosti mrazu se je v zadnjih letih raz\u0161irila<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> dale\u010d \u010dez meje skupnosti zimskih plavalcev, predvsem zaradi \u0161iroke palete pozitivnih u\u010dinkov na na\u0161e zdravje. Skoraj vsi, ki se ukvarjajo z biohekanjem z \u017eeljo, da bi postali najbolj\u0161a in najbolj zdrava razli\u010dica sebe, uporabljajo <strong>mraz<\/strong> kot eno prvih orodij na poti do <strong>pove\u010danja svojega \u017eivljenjskega potenciala.<\/strong> Vendar pa ne govorimo o ekstremnih podvigih v obliki zimskih vzponov na vrhove gora v kratkih hla\u010dah in nogavicah ali skoraj dvournega &#8220;u\u017eivanja&#8221; v ledeni kadi kot v primeru najbolj znanega ledenega mo\u017ea Wima Hofa. Gre za postopen proces iskanja poti do plavanja v hladni vodi.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Starodavne civilizacije so \u017ee poznale mo\u010d mraza<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">, pred katerim se trenutno branimo in se proti njemu borimo z ogrevanimi hi\u0161ami, ogrevanimi sede\u017ei ali ve\u010dplastnimi obla\u010dili. Koga mama v \u017eivljenju ni nikoli opomnila, naj se ustrezno oble\u010de, sicer bo zbolel? Upam si trditi, da smo kaj takega sli\u0161ali vsi. Toda ta trditev ni povsem resni\u010dna in pozimi dve topli plasti pod pla\u0161\u010dem nista potrebni. <span style=\"color: #ff6600;\">[1-3]<\/span><\/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=\"Kaksne_koristi_vam_lahko_prinese_izpostavljenost_mrazu\"><\/span>Kak\u0161ne koristi vam lahko prinese izpostavljenost mrazu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ali se bojite jutranjega prhanja s hladno vodo ali ste med tistimi, ki pulover, ki vam ga je spletla babica, vr\u017eete nekam med stara obla\u010dila? Niste edini, ko meni zazvoni budilka, se vedno po\u010dutim, kot da bi lahko spal \u0161e vsaj dve uri. Toda hladna prha mi vedno doka\u017ee, da se motim in moje jutro je potem veliko bolj energi\u010dno in produktivno. Rekel bi, da je <strong>celo bolj\u0161i za\u010detek kot jutranja kava<\/strong>, ki jo pijete z zaprtimi o\u010dmi. Zakaj se spla\u010da malo &#8220;potrpeti&#8221;?<\/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 lahko izkoristite izpostavljenost mrazu?\" class=\"wp-image-195894\" width=\"843\" height=\"563\" title=\"Kako lahko izkoristite izpostavljenost mrazu?\" 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 imunski sistem bo bolj odporen<\/h3>\n\n\n\n<p>Redno prhanje s hladno vodo lahko <strong>zmanj\u0161a raven stresnega hormona kortizola<\/strong>, kar vam lahko pomaga pri obvladovanju u\u010dinkov dolgotrajnega stresa. Ta oslabi obrambni sistem telesa z zmanj\u0161ano proizvodnjo imunskih celic. Hladna prha ne bo povzro\u010dila le zmanj\u0161anja kortizola, temve\u010d tudi <strong>pove\u010danje \u0161tevila imunskih celic v obliki belih krvnih celic, monocitov ali interlevkina [IL] -6.<\/strong> Zahvaljujo\u010d temu lahko imunski sistem postane bolj odporen in bo pripravljen na morebiten boj z oku\u017ebo. <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 raziskovalci so raziskovali, ali je mogo\u010de s hladno prho, meditacijo ali dihalnimi vajami pozitivno vplivati na imunski odziv telesa na bakterijsko oku\u017ebo. In ugotovili so, da je to mogo\u010de. Udele\u017eenci \u0161tudije, ki so izvajali eno od teh tehnik, so imeli <strong>manj simptomov bolezni<\/strong>, pri odzivu na oku\u017ebo pa so imeli tudi vi\u0161jo raven protivnetnih agensov v krvi kot protivnetni citokini. Raziskovalci so <strong>v primeru prhanja s hladno vodo potrdili tudi ve\u010djo odpornost na stres.<\/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>Druga \u0161tudija, izvedena na 3.018 ljudeh, je pokazala, da je pri ljudeh, ki se redno prhajo s hladno vodo, <strong>za 29% manj odsotnosti z dela ali \u0161ole zaradi bolezni<\/strong> kot pri tistih, ki se ne. <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. Dosegli boste bolj\u0161e razpolo\u017eenje<\/h3>\n\n\n\n<p>Zahvaljujo\u010d pove\u010dani proizvodnji endokanabinoidov, noradrenalina in endorfinov se vam po hladni prhi lahko izbolj\u0161a razpolo\u017eenje. Terapija s hladno vodo v obliki hladne prhe s temperaturo 20 \u00b0C (ki po pravici povedano niti ni tako hladna) se je izkazala za u\u010dinkovito tudi pri <strong>zmanj\u0161evanju simptomov stresa, depresije in tesnobe.<\/strong> Toda ne pozabite, da sta pomembna tudi va\u0161 du\u0161evni odnos in miselna naravnanost. Verjetneje boste dosegli bolj\u0161e rezultate z optimisti\u010dno miselnostjo kot z negativno miselnostjo.<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>Vsekakor pa ne nadome\u0161\u010da sistemati\u010dnega zdravljenja depresije in drugih du\u0161evnih bolezni, temve\u010d pomaga le kot dodatno zdravilo. \u010ce vas zanima povezava prehrane z razpolo\u017eenjem, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-prehrana-in-izbira-hrane-izboljsata-vase-razpolozenje\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Ali lahko prehrana in izbira hrane izbolj\u0161ata va\u0161e razpolo\u017eenje?<\/strong><\/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\/IMG_0858-_-OK-1124x749.jpg\" alt=\"Bolj\u0161e razpolo\u017eenje in mo\u010dnej\u0161i imunski sistem zahvaljujo\u010d hladni prhi\" class=\"wp-image-195909\" width=\"843\" height=\"562\" title=\"Bolj\u0161e razpolo\u017eenje in mo\u010dnej\u0161i imunski sistem zahvaljujo\u010d hladni prhi\" 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. Pred vadbo boste bolj pozorni, zbrani in motivirani<\/h3>\n\n\n\n<p>Hladna voda vam lahko pomaga tudi v primerih, ko se \u010dez dan po\u010dutite utrujene, a vseeno morate biti pozorni, osredoto\u010deni na delo, \u0161tudij ali trening &#8211; na vse, kar je na va\u0161em urniku. Odgovorna je za <strong>pove\u010dano proizvodnjo skupine hormonov, imenovanih kateholamini,<\/strong> ki vas bodo prijetno presenetili in pripravili na pove\u010danje du\u0161evne in telesne zmogljivosti. Lahko se vam povi\u0161ajo sr\u010dni utrip, hitrost dihanja in krvni tlak. Osebno lahko potrdim, da pod teko\u010do mrzlo vodo \u0161e vedno ne morem tako spro\u0161\u010deno dihati, kot lahko med meditacijo ali dihalnimi vajami. <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. Ob\u010dutite lahko tudi laj\u0161anje bole\u010din<\/h3>\n\n\n\n<p>Glede na delo ameri\u0161kih znanstvenikov hladna voda <strong>deluje protibole\u010dinsko<\/strong> in tako lahko pomaga pri zdravljenju razli\u010dnih vrst bole\u010din. Drugi avtorji to dejstvo pojasnjujejo tudi s pove\u010dano proizvodnjo endorfinov, ki zavirajo subjektivno zaznavanje bole\u010dine. <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\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. Izbolj\u0161ajte in pospe\u0161ite regeneracijo ter zmanj\u0161ajte bole\u010dino v mi\u0161icah po treningu<\/h3>\n\n\n\n<p>Morda ste \u017ee sli\u0161ali ali celo videli fotografije vrhunskih \u0161portnikov, hokejistov NHL ali profesionalnih nogometa\u0161ev, ki po treningu le\u017eijo v kadi, polni ledu. To po\u010dnejo ne le zaradi fotografije na Instagramu, ampak tudi zaradi pospe\u0161evanja regeneracije v obliki <strong>zmanj\u0161anja \u0161kode in bole\u010din v mi\u0161icah po treningu (DOMS) ter zmanj\u0161anja utrujenosti.<\/strong> V tem primeru se najpogosteje uporablja kontrastna terapija v kadi, pri kateri se minutni interval v hladni vodi (10-15 \u00b0C) izmenjuje z minutnim intervalom v topli vodi (&gt; 36 \u00b0C) ali pa si privo\u0161\u010dijo minutni interval samo v hladni vodi za 15 minut &#8211; interval hladne vode (10-15 \u00b0C), ki se izmenjuje z minutnim po\u010ditkom &#8220;brez vode&#8221; (temperatura okolice). <strong>V tem pogledu je naju\u010dinkoviteje spodnjo polovico telesa ali celo telo potopiti v kad z vodo,<\/strong> dobro pa lahko slu\u017ei tudi hladna prha, \u010deprav u\u010dinek ne bo tako mo\u010dan. <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>Terapije s hladno vodo (kontrastna terapija ali ledena kopel) n<strong>e bi smeli izvajati \u0161portniki, katerih treningi zahtevajo mo\u010d in ki \u017eelijo pove\u010dati mi\u0161i\u010dno maso.<\/strong> Hladna voda po treningu negativno vpliva na prilagajanje treninga in nadaljnjo rast mi\u0161ic. Vendar hladna prha ne bi vplivala na rast mi\u0161i\u010dne mase, zato lahko nadaljujete s prhanjem s hladno vodo. <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>Za podporo regeneraciji in krepitvi imunskega sistema se vse bolj uporabljata tudi krioterapija in tradicionalna savna, ki lahko celo pove\u010da koncentracijo rastnega hormona. <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>\u010ce vas zanima ve\u010d o drugih tehnikah regeneracije, preberite na\u0161 \u010dlanek <a class=\"ek-link\" href=\"https:\/\/gymbeam.si\/blog\/tehnike-za-regeneracijo-bolecine-v-misicah-in-utrujenost-po-treningu\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Najbolj\u0161e tehnike za regeneracijo, bole\u010dine v mi\u0161icah in utrujenost po treningu.<\/strong><\/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\/DSC09762-_-OK-1124x750.jpg\" alt=\"Prhanje s hladno vodo pospe\u0161i regeneracijo in zmanj\u0161a bole\u010dine v mi\u0161icah po treningu\" class=\"wp-image-195923\" width=\"843\" height=\"563\" title=\"Prhanje s hladno vodo pospe\u0161i regeneracijo in zmanj\u0161a bole\u010dine v mi\u0161icah po treningu\" 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. Telo po vadbi v toplem okolju hitreje ohladite<\/h3>\n\n\n\n<p>Po vadbi v toplem okolju lahko hladna voda s temperaturo pribli\u017eno 10 \u00b0C <strong>dvakrat hitreje &#8220;ohladi&#8221; pregreti organizem<\/strong> kot naravno hlajenje brez uporabe hladne vode. To dejstvo boste cenili \u0161e posebej v poletnih mesecih, ko so zaradi visokih temperatur treningi in tekmovanja vedno bolj zahtevni in s tem izpostavljajo telo ve\u010djim obremenitvam. <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. Dosegli boste bolj\u0161i pretok krvi in morda bolj zdravo ko\u017eo<\/h3>\n\n\n\n<p>Temperatura okolice, ki je ni\u017eja od na\u0161e naravne telesne temperature, prisili telo, da deluje nekoliko intenzivneje, da vzdr\u017euje fiziolo\u0161ko temperaturo. Hladna voda pove\u010duje tonus gladke mi\u0161i\u010dnine v \u017eilni steni, ki povzro\u010di zo\u017eenje \u017eil (vazokonstrikcija) in <strong>pospe\u0161uje delo &#8220;globokega krvnega obtoka&#8221; za vzdr\u017eevanje temperature osrednjega dela telesa.<\/strong> Redno prhanje s hladno vodo lahko tako izbolj\u0161a prekrvavitev. \u0160e ve\u010dji pozitiven u\u010dinek na prekrvavitev lahko dose\u017eete z izmeni\u010dnimi presledki med hladnim in toplim prhanjem, med katerima se obto\u010dilni sistem &#8220;kr\u010di in \u0161iri&#8221;, izbolj\u0161ate pa lahko tudi pretok krvi v telesu, kar lahko <strong>pozitivno vpliva tudi na kakovost 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><span lang=\"SL\" data-rich-text-format-boundary=\"true\">&#8220;Kontrastna terapija (izmeni\u010dno topla in hladna voda) lahko izbolj\u0161a pretok krvi skozi majhne krvne kapilare, ki le\u017eijo blizu ko\u017ee, in jo tako oskrbi s hranili, da ostane \u010dvrsta in pro\u017ena. Hkrati lahko bolj\u0161a prekrvavitev izbolj\u0161a funkcijo fibroblastov, ki so celice, ki proizvajajo glavno strukturno beljakovine ko\u017ee, kolagen,&#8221;<\/span><\/em><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> je <a class=\"ek-link\" href=\"https:\/\/www.dailymail.co.uk\/health\/article-4553072\/Bursts-cold-water-better-immune-system.html\" target=\"_blank\" rel=\"noopener noreferrer\">za Daily Mail izjavil<\/a> Georgios Tzenichristos, \u0161portni znanstvenik, ki se osredoto\u010da na zdravje ko\u017ee.<\/span><\/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 se za\u010deti izpostavljati mrazu in kak\u0161ne so mo\u017enosti izpostavljenosti mrazu?\" class=\"wp-image-196031\" width=\"843\" height=\"562\" title=\"Kako se za\u010deti izpostavljati mrazu in kak\u0161ne so mo\u017enosti izpostavljenosti mrazu?\" 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_se_zaceti_izpostavljati_mrazu_in_kaksne_so_moznosti_izpostavljenosti_mrazu\"><\/span>Kako se za\u010deti izpostavljati mrazu in kak\u0161ne so mo\u017enosti izpostavljenosti mrazu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Izpostavljenost mrazu ponuja \u0161tevilne prednosti,<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> od vas pa je odvisno, ali ji boste dali prilo\u017enost in s tem podprli svojo naravno obrambo, bolj\u0161e razpolo\u017eenje ali pripravljenost na delo, \u0161tudij ali \u0161portne aktivnosti. Ne skrbite, ni vam treba poguglati najbli\u017eje reke ali morja, kjer lahko plavate tudi pozimi, in iskati sekiro, s katero boste prebili led.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Za\u010dnite nositi manj slojev obla\u010dil<\/h3>\n\n\n\n<p>Ste \u017ee kdaj opazili ljudi, ki pozimi nosijo majico s kratkimi rokavi ali samo tanko trenirko? Morda so nekje pozabili svojo jakno, verjetno pa so se mrazu izpostavili prostovoljno. Za za\u010detek morate le <strong>analizirati svojo dnevno obleko in razmisliti, kaj bi lahko ostalo doma. <\/strong>Jeseni in pozimi ni nobena izjema, da ljudje nosijo brezrokavnik, majico, toplej\u0161o jopo, pulover in jakno. Pustite doma vsaj en sloj in po pribli\u017eno mesecu dni razmislite, ali morate resni\u010dno nositi tisti pikajo\u010d in topel pulover, ki ste ga kupili na razprodaji.<\/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=\"Za\u010dnite nositi manj plasti obla\u010dil\" class=\"wp-image-195936\" width=\"843\" height=\"562\" title=\"Za\u010dnite nositi manj plasti obla\u010dil\" 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. Ogrevanje nastavite na ni\u017ejo stopnjo<\/h3>\n\n\n\n<p>V \u010dasu, ko je z obra\u010danjem termostata na voljo ve\u010d toplote, se lahko enostavno razvajate s toploto, ki jo oddajajo grelna telesa. Po drugi strani pa tudi ni treba zmrzovati in se doma spra\u0161evati, kdaj se boste kon\u010dno prilagodili mrazu. <a class=\"ek-link\" href=\"https:\/\/www.who.int\/publications\/i\/item\/9789241550376\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Po podatkih SZO<\/strong><\/a> <strong>temperatura v gospodinjstvu ne sme pasti pod 18 \u00b0C<\/strong> za zdrave odrasle, temperatura za starej\u0161e in majhne otroke pa mora biti okoli 20 \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\">Temperatura v spalnici med spanjem je lahko celo<\/strong> <a class=\"ek-link\" href=\"https:\/\/vasco.eu\/en-gb\/blog\/heating-general\/what-ideal-room-temperature-your-living-room-bathroom-and-bedroom\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ni\u017eja<\/strong><\/a><strong>, med 15 in 18 \u00b0C<\/strong> v prezra\u010devanem prostoru. Morda ste \u017ee opazili, da se, \u010de pozabite izklopiti ogrevanje v spalnici in spite v pretoplem okolju, zjutraj zbudite tako utrujeni kot takrat, ko ste se zve\u010der odpravili spat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preverite, na koliko stopinj je nastavljeno ogrevanje v va\u0161em domu, ter po potrebi prilagodite termostat v majhnih korakih. Bonus je lahko denar, ki ga boste prihranili pri ogrevanju.<\/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. Uporabite \u010darovnijo hladne prhe<\/h3>\n\n\n\n<p>Takoj, ko se zbudite, se z zaprtimi o\u010dmi prepustite hladni prhi in tam zdr\u017eite vsak nekaj minut. \u010ce sem iskren, si tega tudi sam ne morem predstavljati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Preprosto splazite se pod toplo prho in postopoma zni\u017eujte temperaturo vode<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> do to\u010dke, ko vam ne bo ne toplo ne hladno. Nato se psihi\u010dno pripravite na to, da bo hladno, ostro in da boste \u017eeleli pobegniti, a s trdnim umom in globokim vdihom boste vse to uredili. Pipo obrnite v skrajni polo\u017eaj in celo telo, vklju\u010dno z glavo, izpostavite hladni vodi, zagotovo vas bo to popolnoma zbudilo. <strong>Za za\u010detek je dovolj, da zdr\u017eite le 10 sekund,<\/strong> vendar se postopoma potrudite zdr\u017eati pribli\u017eno 2-5 minut. Po prhanju vam zagotavljam naval energije in endorfinov.<\/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. Dajte prilo\u017enost kopeli s hladno vodo<\/h3>\n\n\n\n<p>Kopel s hladno vodo je nekoliko ve\u010dji korak k plavanju v mrzli vodi. Omenjeni protokol lahko uporabite tudi v obliki izmeni\u010dnega minutnega intervala v hladni vodi (10-15 \u00b0C) z minutnim intervalom po\u010ditka &#8211; vse to po\u010dnite 15 minut. <strong>Samo potopite se v kad in eksperimentirajte s tem, koliko lahko prenesete.<\/strong> Pravi ljubitelji mraza lahko v kad stresete ves led iz zamrzovalnika.<\/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=\"Uporabite prho ali kopel s hladno vodo\" class=\"wp-image-195966\" width=\"843\" height=\"562\" title=\"Uporabite prho ali kopel s hladno vodo\" 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>Uporabite prho ali kopel s hladno vodo<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Poskusite lahko tudi s plavanjem v hladni vodu v ribniku, jezeru, jezu ali potoku<\/h3>\n\n\n\n<p>Plavanje v mrzli oziroma ledeni vodi od jeseni do pomladi je veliko bolj napredna zadeva. Vendar je to najbolj zapleten na\u010din, zahvaljujo\u010d telesu, potopljenemu v vodo, in hkratnemu plavanju. <strong>Preden dose\u017eete to to\u010dko, bi morali \u017ee imeti nekaj izku\u0161enj z izpostavljanjem mrazu.<\/strong> Glede na potencialno nevarnost prehlada in splo\u0161no nevarnost je dobro, da se pridru\u017eite kopici pogumnih ljudi, ki v bli\u017eini va\u0161ega doma plavajo v hladni vodi. <strong>Nekaj minut v hladni vodi bo dovolj.<\/strong> Takoj po plavanju v hladni vodi se preoblecite v suha in topla obla\u010dila, nadenite rokavice, kapo in si privo\u0161\u010dite vro\u010d napitek ter nekaj dobrega za pod zob.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Kako dolgo bi morali ostati v hladni vodi?<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ker boste za\u010dutili vsako stopinjo vode, je nekaj minut maksimum za za\u010detnike. Tudi za bolj izku\u0161ene plavalce v hladni vodi je priporo\u010dljivih le nekaj minut, za izku\u0161ene zimske plavalce pa najve\u010d 30 minut v vodi nad 8 \u00b0C. Za\u010detniki naj v hladni vodi vztrajajo najve\u010d do 10 minut. \u010ce je temperatura vode \u0161e ni\u017eja, bi moralo v resnici trajati le nekaj minut. Zapomnite se, da je s psiholo\u0161kega in varnostnega vidika bolj\u0161e plavati v hladni vodi v skupinah.<\/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\">Kak\u0161na je definicija hladne in ledene vode<\/strong> <strong>po pravilih zimskega plavanja?<\/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><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Hladna voda:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> 8,1 \u00b0C in ve\u010d<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Mrzla voda:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> 4,1-8 \u00b0C<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Ledena voda:<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> 4 \u00b0C in manj<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Kak\u0161na je povpre\u010dna temperatura vode po mesecih?<\/span><\/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 v vodnih zbiralnikih v srednji Evropi, zlasti na \u010ce\u0161kem, je v poletnih mesecih najvi\u0161ja (v povpre\u010dju okoli 25 \u00b0C). Nato temperatura v februarju postopoma pade na minimum, nekoliko nad 0 \u00b0C. Okoli sredine novembra je temperatura vode v \u010de\u0161kih zbiralnikih v povpre\u010dju okoli 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><span lang=\"SL\" data-rich-text-format-boundary=\"true\">Pred plavanjem v mrzli vodi se posvetujte s svojim zdravnikom<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> in se prepri\u010dajte, da je varna za vas, \u0161e posebej, \u010de imate te\u017eave s kardiovaskularnim sistemom.<\/span><\/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=\"Kdaj (ne) plavati v mrzli vodi?\" class=\"wp-image-197072\" width=\"843\" height=\"562\" title=\"Kdaj (ne) plavati v mrzli 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\">Kdaj (ne) plavati v mrzli vodi?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">\u010ce se ne po\u010dutite dobro in menite, da bi lahko zboleli<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> ali ste \u017ee bolni, ne plavajte v mrzli vodi. To bi bilo kontraproduktivno.<\/span><\/li><li><strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\">\u010ce imate te\u017eave s kardiovaskularnim sistemom,<\/span><\/strong><span lang=\"SL\" data-rich-text-format-boundary=\"true\"> se najprej posvetujte s svojim zdravnikom.<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kaj_lahko_ledeni_moz_Wim_Hof_samo_zaradi_mraza_naredi_s_svojim_telesom\"><\/span>Kaj lahko ledeni mo\u017e Wim Hof samo zaradi mraza naredi s svojim telesom?<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=\"Kaj_bi_si_morali_zapomniti\"><\/span>Kaj bi si morali zapomniti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">Obstaja veliko na\u010dinov, kako za\u010deti z izpostavljenostjo mrazu. Vse, kar morate storiti, je, da se odlo\u010dite in za\u010dnete to redno prakticirati.<\/strong> \u010ce se le ob\u010dasno hladite pod prho, najverjetneje ne boste izbolj\u0161ali obrambnega sistema svojega telesa in ne boste dele\u017eni drugih koristi, ki jih ponuja izpostavljenost mrazu. Plavanje v mrzli vodi je priljubljeno orodje za biohekerje, ki posku\u0161ajo \u010dim bolj izkoristiti svoj potencial in biti ves dan produktivni. Med drugim vam bo <strong>hladna prha v \u017eile vlila novo energijo,<\/strong> zahvaljujo\u010d bolj\u0161emu razpolo\u017eenju pa boste imeli nasmeh na obrazu in boste navdu\u0161eni nad delom, \u0161tudijem ali \u0161portno aktivnostjo. <strong><em>&#8220;Mraz je va\u0161 topli prijatelj,&#8221;<\/em><\/strong> kot je \u0161e dodal sam Wim Hof.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vas ideja o izpostavljenosti mrazu privla\u010di ali se je bolj bojite? \u010ce imate izku\u0161nje z izpostavljenostjo mrazu, jih delite z nami v komentarjih. \u010ce vam je bil \u010dlanek v\u0161e\u010d in je bil koristen za vas, ga podprite z deljenjem, tako da se bodo tudi va\u0161i prijatelji seznanili s prednostmi izpostavljenosti mrazu.<\/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>Zahvaljujo\u010d terapiji s hladno vodo lahko po treningu okrepite imunost ali izbolj\u0161ate in pospe\u0161ite regeneracijo. V tem \u010dlanku vam bomo predstavili \u0161e 5 prednosti terapije s hladno vodo in 5 na\u010dinov, kako za\u010deti z njo.<\/p>\n","protected":false},"author":65,"featured_media":196014,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6651,7215,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-316065","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-imunost","9":"tag-regeneracija-sl","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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 do mo\u010dnej\u0161e imunosti zahvaljujo\u010d terapiji s hladno vodo? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zahvaljujo\u010d terapiji s hladno vodo lahko po treningu okrepite imunost ali izbolj\u0161ate in pospe\u0161ite regeneracijo. 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