{"id":319929,"date":"2021-06-01T08:57:00","date_gmt":"2021-06-01T06:57:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=319929"},"modified":"2023-07-03T16:13:37","modified_gmt":"2023-07-03T14:13:37","slug":"12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/","title":{"rendered":"12 najboljih savjeta za kardio vje\u017ebe kod ku\u0107e"},"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\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#Zasto_raditi_kardio\" title=\"Za\u0161to raditi kardio?\">Za\u0161to raditi 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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#4_najvaznije_prednosti_kardio_treninga\" title=\"4 najva\u017enije prednosti kardio treninga\">4 najva\u017enije prednosti kardio treninga<\/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\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#1_Poboljsanje_zdravlja\" title=\"1. Pobolj\u0161anje zdravlja\">1. Pobolj\u0161anje zdravlja<\/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\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#2_Poboljsanje_sna\" title=\"2. Pobolj\u0161anje sna\">2. Pobolj\u0161anje sna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#3_Gubitak_masti\" title=\"3. Gubitak masti\">3. Gubitak masti<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#4_Poboljsanje_mozdanih_funkcija_i_raspolozenja\" title=\"4. Pobolj\u0161anje mo\u017edanih funkcija i raspolo\u017eenja\">4. Pobolj\u0161anje mo\u017edanih funkcija i raspolo\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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#7_prednosti_kucnog_kardio_treninga\" title=\"7 prednosti ku\u0107nog kardio treninga\">7 prednosti ku\u0107nog kardio treninga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#12_savjeta_za_kardio_trening_kod_kuce\" title=\"12 savjeta za kardio trening kod ku\u0107e\">12 savjeta za kardio trening kod ku\u0107e<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#1_Uze_za_preskakanje\" title=\"1. U\u017ee za preskakanje\">1. U\u017ee za preskakanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#2_Poskoci_%E2%80%93_prednji_udarac_straznji_udarac_skokovi_u_vis\" title=\"2. Poskoci &#8211; prednji udarac, stra\u017enji udarac, skokovi u vis\">2. Poskoci &#8211; prednji udarac, stra\u017enji udarac, skokovi u vis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#3_Jogging\" title=\"3. Jogging\">3. Jogging<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#4_Jumping_Jacks_%E2%80%93_Skok_s_raznozenjem_i_odrucenjem\" title=\"4. Jumping Jacks &#8211; Skok s razno\u017eenjem i odru\u010denjem\">4. Jumping Jacks &#8211; Skok s razno\u017eenjem i odru\u010denjem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#5_Burpee_Marinci\" title=\"5. Burpee (Marinci)\">5. Burpee (Marinci)<\/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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#6_Klizne_vjezbe\" title=\"6. Klizne vje\u017ebe\">6. Klizne vje\u017ebe<\/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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#7_Vjezbe_vlastitom_tezinom\" title=\"7. Vje\u017ebe vlastitom te\u017einom\">7. Vje\u017ebe vlastitom te\u017einom<\/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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#9_Jaciks_test\" title=\"9. Jac\u00edk&#8217;s test\">9. Jac\u00edk&#8217;s 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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#11_Ciscenje_kao_trening\" title=\"11. \u010ci\u0161\u0107enje kao trening\">11. \u010ci\u0161\u0107enje kao trening<\/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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#12_Bonus_savjet_%E2%80%93_Seks\" title=\"12. Bonus savjet &#8211; Seks\">12. Bonus savjet &#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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#Koliko_kalorija_mozemo_sagorjeti_zahvaljujuci_kardio_treningu\" title=\"Koliko kalorija mo\u017eemo sagorjeti zahvaljuju\u0107i kardio treningu?\">Koliko kalorija mo\u017eemo sagorjeti zahvaljuju\u0107i kardio treningu?<\/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.hr\/blog\/12-najboljih-savjeta-za-kardio-vjezbe-kod-kuce-2\/#Sto_biste_trebali_zapamtiti\" title=\"\u0160to biste trebali zapamtiti?\">\u0160to biste trebali zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Kad pomislite na kardio, zasigurno zami\u0161ljate mnoge sprave na kojima to mo\u017eete raditi &#8211; sobni bicikl, orbitrek, sprava za veslanje, steper i mnoge druge koje \u010desto vi\u0111ate u teretani.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate mnogo mogu\u0107nosti za kardio vje\u017ebe i vani. Mo\u017eete sjesti na bicikl, klizati, tr\u010dati ili voziti romobil. Ali \u0161to u\u010diniti kad je teretana zatvorena, a vani je toliko ru\u017eno da ne \u017eelite ni razmi\u0161ljati o sportu na ki\u0161i i vjetru?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U tom slu\u010daju postoji samo jedno rje\u0161enje &#8211; <strong>kardio kod ku\u0107e.<\/strong> Ne znate kako to u\u010diniti? U dana\u0161njem \u010dlanku predstavit \u0107emo <strong>12 na\u010dina kako to u\u010diniti u udobnosti vlastitog 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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zasto_raditi_kardio\"><\/span>Za\u0161to raditi kardio?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prvo, razgovarajmo o tome \u0161to zapravo zna\u010di pojam kardio i za\u0161to bi vas ova aktivnost trebala zanimati. Kardio u svijetu fitnessa predstavlja dugotrajne aktivnosti izdr\u017eljivosti. Ponekad se nazivaju aerobnim aktivnostima. Prema medicinskim preporukama, trebali bismo svaki tjedan izvr\u0161iti <strong>barem 150-minutnu aktivnost srednjeg intenziteta ili 75-minutnu aktivnost visokog intenziteta.<\/strong> Ako se redovito bavite nekom aktivno\u0161\u0107u, trebali biste postupno osjetiti <strong>pobolj\u0161anje zdravlja i op\u0107e kvalitete \u017eivota.<\/strong> <span 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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_najvaznije_prednosti_kardio_treninga\"><\/span>4 najva\u017enije prednosti kardio treninga<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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Poboljsanje_zdravlja\"><\/span>1. Pobolj\u0161anje zdravlja<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 kardio treninga\" 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>Redovita fizi\u010dka aktivnost osna\u017eit \u0107e va\u0161 kardiovaskularni sustav, \u0161to \u0107e dovesti do <strong>smanjenja krvnog tlaka ili rizika od sr\u010danog udara.<\/strong> Pobolj\u0161at \u0107e se i &#8220;ekonomija&#8221; rada srca. Ako treniramo svoje srce, ono \u0107e mo\u0107i pumpati istu koli\u010dinu krvi s manje otkucaja. To mu mo\u017ee pojednostaviti rad, ali i produ\u017eiti \u017eivotni vijek. <span 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>Uz navedeno, mogli biste tako\u0111er reducirati i rizike od razvoja raka mokra\u0107nog mjehura, dojke, debelog crijeva ili \u017eeluca. Dijabeti\u010dari nisu jedine osobe koje \u0107e cijeniti pozitivan u\u010dinak vje\u017ebanja na regulaciju razine \u0161e\u0107era u krvi. <strong>style = &#8220;color: # ff6600&#8221; class = &#8220;tadv-color&#8221;&gt; <span style=\"color: #ff6600;\">[2] [4]<\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sa zdravstvenog gledi\u0161ta, kardio ima&nbsp;<strong>pozitivne u\u010dinke na imunitet&nbsp;<\/strong>. Ako uklju\u010dite dovoljno vje\u017ebanja i date svom tijelu dovoljno vremena da se oporavi, oja\u010dat \u0107ete njegovu otpornost i biti imuniji na viruse i bakterije. Tako\u0111er mo\u017ee&nbsp;<strong>pomo\u0107i astmati\u010darima&nbsp;<\/strong>jer mo\u017ee smanjiti u\u010destalost i te\u017einu astmati\u010dnih napadaja.&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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Poboljsanje_sna\"><\/span>2. Pobolj\u0161anje sna<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 pozitivno utje\u010de ne samo na zdravlje ve\u0107 i na san. To su dokazali rezultati studije koja se usredoto\u010dila na osobe s kroni\u010dnim problemima sa spavanjem. Sudionici su se uklju\u010dili u redoviti trening izdr\u017eljivosti, a zatim su ispunili upitnik o svojim osje\u0107ajima. Uz <strong>du\u017ei i bolji san<\/strong>, spomenuli su tako\u0111er&nbsp; i druge blagodati, poput <strong>pobolj\u0161ane aktivnosti i vitalnosti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, moramo re\u0107i kako je zaspati, kao i kvaliteta samog spavanja vrlo individualno. Op\u0107enito, ne biste trebali vje\u017ebati manje od sat vremena prije spavanja. Ako imate problema sa snom, po\u017eeljno je prestati s bilo kojom vrstom kardio aktivnosti <strong>najkasnije 3 sata prije odlaska u krevet,<\/strong> jer u suprotnom riskirate buljenje u strop i brojanje ovaca.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Gubitak_masti\"><\/span>3. Gubitak masti<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>Vjerojatno su svi ve\u0107 upoznati s \u010dinjenicom da vje\u017ebanje <strong>sagorijeva kalorije<\/strong>, \u0161to u kona\u010dnici mo\u017ee dovesti do gubitka kilograma. Potrebno je naime ukazati kako kardio mo\u017ee utjecati na gubitak masnog tkiva. Istra\u017eiva\u010d Donnelly i tim okupili su 141 pretilu osobu s prekomjernom tjelesnom te\u017einom. Imali su zadatak deset mjeseci \u017eivjeti na isti na\u010din kao i prije, s tom razlikom \u0161to su pet puta tjedno morali izvoditi <strong>aerobnu aktivnost (kardio), tijekom koje su sagorjeli 400-600 kcal.<\/strong> Mogli su jesti do sitosti, nisu imali detaljan plan prehrane. Rezultati su pokazali statisti\u010dki zna\u010dajnu promjenu te\u017eine, s oko<strong> 5% gubitka ukupne tjelesne te\u017eine.<\/strong><span 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>Mo\u017eda vam se \u010dini da je gubitak kilograma od 5% prenizak. Me\u0111utim, potrebno je uzeti u obzir da je sudionicima bila dopu\u0161tena takozvana ad libitum, odnosno sloboda izbora. Me\u0111utim, ako svoj kalorijski unos prilagodite svom kardio, rezultati \u0107e se pokazati prije ili kasnije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako prilagoditi unos kalorija kada \u017eelim izgubiti kilograme?<\/h3>\n\n\n\n<p>Kao primjer mo\u017eemo uzeti osobu koja je visoka <strong>170 cm i te\u0161ka 80 kg,<\/strong> nazovimo je Petra. U ovom slu\u010daju, ona ima prekomjernu tjelesnu te\u017einu, kao i neki sudionici prethodne studije. Recimo da Petra ne mr\u0161avi niti se deblja, jednostavno svoju te\u017einu odr\u017eava kao trenutni \u017eivotni stil.<\/p>\n\n\n\n<p>Kad bi Petra \u017eivjela na isti na\u010din kao i prije, te dodala <strong>kardio pet puta tjedno<\/strong>, sagorjela bi 500 kcal, dakle 2500 kcal tjedno.<\/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 primjer, Petra bi sagorjela 500 kcal uz sljede\u0107e aktivnosti:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sat tr\u010danja pri brzini od 6 km \/ h<\/li>\n\n\n\n<li>sat vo\u017enje biciklom bez uzbrdice pri brzini od 15 km \/ h<\/li>\n\n\n\n<li>sat slobodnog plivanja &#8211; lagani tempo<\/li>\n\n\n\n<li>2 sata ku\u0107anskih poslova<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako pretpostavimo da \u0107e ostati aktivna pola godine i ako se ne uzmu u obzir prilagodba tijela i drugi sporedni \u010dimbenici koji tako\u0111er mogu ometati proces, spoznat \u0107emo kako u <strong>6 mjeseci mo\u017ee sagorjeti 65 000 kcal<\/strong>. Usporedbe radi, kilogram masti je pribli\u017eno <strong>7700 kcal,<\/strong> stoga ra\u010dunamo da bi Petra mogla izgubiti <strong>pribli\u017eno 8,5 kg masti u pola godine<\/strong>, dovode\u0107i je od prekomjerne te\u017eine do normalne te\u017eine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovim primjerom mo\u017eemo vidjeti da se uz dovoljno vje\u017ebanja doista nije tako te\u0161ko rije\u0161iti vi\u0161ka kilograma. To trebate raditi <strong>postepeno, bez brzih i \u010dudotvornih o\u010dekivanja.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Poboljsanje_mozdanih_funkcija_i_raspolozenja\"><\/span>4. Pobolj\u0161anje mo\u017edanih funkcija i raspolo\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=\"Pobolj\u0161ajte svoje raspolo\u017eenje 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 i njegov tim prou\u010davali su u\u010dinak kardio aktivnosti na na\u0161e kognitivne funkcije, i to na uzorku od 55 starijih odraslih osoba. Tijekom starenja obi\u010dno dolazi do zna\u010dajnog smanjenja gusto\u0107e tkiva, \u0161to rezultira padom kognitivnih funkcija. Magnetskom rezonancijom istra\u017eiva\u010di su otkrili da <strong>redovita aerobna aktivnost dovodi do regulacije smanjenja gusto\u0107e tkiva, a time i do sporijeg pada kognitivnih funkcija u starijoj dobi.<\/strong> <span 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>Me\u0111utim, \u0161to se ti\u010de pozitivnih u\u010dinaka na funkciju mozga, ne morate raditi kardio tek kad postanete stariji. Tako\u0111er \u0107ete imati koristi od toga i u mladosti. Ako imate te\u017eak ispit ili naporan dan na poslu, jutarnja aktivnost mo\u017ee vam pomo\u0107i da se <strong>bolje koncentrirate tijekom dana.<\/strong> Tako\u0111er, popodne mo\u017eete savr\u0161eno rasteretiti glavu od svih briga.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vas ne\u0161to mu\u010di ili ste pod stresom, poku\u0161ajte sat vremena raditi kardio i odmah \u0107ete se osje\u0107ati bolje, \u0161to zna\u010di da \u0107e samim time i problemi postati podno\u0161ljiviji.<\/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    <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=\"36310,46033,29118,28332,40168,36340,36352,30209,36346,29117,36304,36025\" ><\/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<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_prednosti_kucnog_kardio_treninga\"><\/span>7 prednosti ku\u0107nog kardio treninga<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>Prethodne to\u010dke mo\u017eda su vas uvjerile da aerobne aktivnosti imaju mnogo pozitivnih u\u010dinaka na ukupnu kvalitetu va\u0161eg \u017eivota.<\/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\">Za\u0161to odabrati ku\u0107ni kardio trening?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">U\u0161tedjet \u0107ete na vremenu<\/strong> jer ne morate nikamo i\u0107i.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">U\u0161tedjet \u0107ete novac predvi\u0111en za teretanu.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">U\u0161tedjet \u0107ete novac na opremi.<\/strong> Mo\u017eete trenirati i bez toga. Me\u0111utim, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/uzad\">u\u017ee za preskakanje<\/a> koje vas mo\u017ee ko\u0161tati otprilike jednako kao jedan ili dva odlaska u teretanu izvrstan je alat za va\u0161e treninge.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ne morate se brinuti izgledate li dobro. Ako osje\u0107ate da vas netko neprestano promatra u teretani, o izgledu se ne morate brinuti kod ku\u0107e.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ne morate brinuti zbog lo\u0161eg vremena.<\/strong> Nije va\u017eno pada li ki\u0161a ili je previ\u0161e vjetrovito. Tvoj trening kod ku\u0107e i dalje \u0107e biti isti.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Mo\u017eete poja\u010dati glazbu koju volite.<\/strong><\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Ne morate brinuti da li vam netko zauzima prostor za trening ili odre\u0111enu spravu..<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010clanak &#8211; <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/5-savjeta-kako-ostati-aktivan-motiviran-i-nikada-ne-prestati-s-vjezbanjem-ni-kod-kuce\/\">5 savjeta kako ostati aktivan, motiviran i nikada ne prestati s vje\u017ebanjem ni kod ku\u0107e <\/a><\/strong>mo\u017ee vam pomo\u0107i u odr\u017eavanju motivacije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_savjeta_za_kardio_trening_kod_kuce\"><\/span>12 savjeta za kardio trening kod ku\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<p>Ku\u0107ni kardio mo\u017ee imati vi\u0161e oblika, mo\u017eete<strong> izmjenjivati \u200b\u200brazli\u010dite vje\u017ebe, njihov intenzitet i trajanje<\/strong>, zahvaljuju\u0107i \u010demu imate razne mogu\u0107nosti. Kako bismo vam olak\u0161ali po\u010detak, odabrali smo 12 razli\u010ditih opcija kako bi mogao izgledati va\u0161 kardio trening kod ku\u0107e. Istodobno \u0107emo navesti i <strong>takozvani MET<\/strong>, koji je zapravo jedinica koja izra\u017eava energiju koju tro\u0161ite prilikom odre\u0111ene aktivnosti u odnosu na samo sjedenje u miru. Primjerice, ako neka aktivnost ima MET 4, to zna\u010di da sagorijevamo \u010detiri puta vi\u0161e kalorija u odnosu na istovremeno mirno sjedenje.<\/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, dakle, jednak satu provedenom u krevetu<\/strong>. Da bismo pomo\u0107u MET-a otkrili odre\u0111eni broj kalorija koje sagorijevamo u satu odre\u0111enom aktivno\u0161\u0107u, moramo ga <strong>pomno\u017eiti s na\u0161om te\u017einom.<\/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 primjer:<\/strong> Ako osoba te\u017ei 50 kg i sat vremena obavlja aktivnost koja ima MET 10, sagorjet \u0107e za to vrijeme 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 kalorija sagorijevate ku\u0107nim kardio aktivnostima?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"1_Uze_za_preskakanje\"><\/span>1. U\u017ee za preskakanje<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=\"Ku\u0107ni kardio - preskakanje u\u017eeta\" 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.hr\/uzad\"><span data-rich-text-format-boundary=\"true\">U\u017ee za preskakanje<\/span><\/a> svima nam je poznato iz djetinjstva. Jo\u0161 od vrti\u0107a ili \u0161kole djeca to znaju koristiti. Priznajte: kada ste zadnji put koristili u\u017ee za preskakanje? Kladimo se da je pro\u0161lo dosta vremena.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imamo dobre vijesti za vas. U\u017ee za preskakanje je aktivnost koja se ne mo\u017ee zaboraviti, poput vo\u017enje bicikla. Osim toga, ono predstavlja zaista u\u010dinkovit na\u010din da zagrijete cijelo tijelo, <strong>prisilite ga da sagorijeva kalorije<\/strong> i pobolj\u0161ate tjelesnu gra\u0111u. Nije ni \u010dudo \u0161to je ovaj sport toliko <strong>popularan me\u0111u boksa\u010dima i Cross-Fitterima.<\/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\">Postoji mnogo na\u010dina za preskakanje vija\u010de:<\/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\">\n<li>preskakanje sa skokom izme\u0111u<\/li>\n\n\n\n<li>osnovno suno\u017eno preskakanje s jednakim tempom<\/li>\n\n\n\n<li>skakanje na jednoj nozi<\/li>\n\n\n\n<li>naizmjeni\u010dno preskakanje s noge na nogu<\/li>\n\n\n\n<li>kri\u017eno preskakanje<\/li>\n\n\n\n<li>dupli preskok<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U po\u010detku bismo preporu\u010dili jednostavnije skokove kako biste osvje\u017eili aktivnost i stekli povjerenje u u\u010dinkovitost njene provedbe. Vremenom mo\u017eete poja\u010davati intenzitet i potruditi se izmjenjuju\u0107i duple kri\u017ene preskoke sa preskakanjem na jednoj nozi. Vidjet \u0107ete da preskakanje vija\u010de zapravo mo\u017ee biti vrlo zabavno.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrijednost:<\/strong> Preskakanje pri ve\u0107em intenzitetu pribli\u017eno je <strong>MET 11.<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti pribli\u017eno <strong>660 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg mo\u017ee sagorjeti otprilike<strong> 880 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"2_Poskoci_%E2%80%93_prednji_udarac_straznji_udarac_skokovi_u_vis\"><\/span>2. Poskoci &#8211; prednji udarac, stra\u017enji udarac, skokovi u vis<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=\"Ku\u0107ni kardio trening\" 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>Zasigurno \u0107ete znati, jo\u0161 od malena, one vrste vje\u017ebi koje su se koristile za zagrijavanje tijekom nastave tjelesnog odgoja. <strong>Sporta\u0161i<\/strong> prakticiraju tako\u0111er razne skokove (npr. tr\u010danje ABC) za <strong>zagrijavanje<\/strong> prije treninga ili me\u010da.<\/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 kojim vje\u017ebama govorimo?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mummy kicks<\/li>\n\n\n\n<li>stra\u017enji skokovi<\/li>\n\n\n\n<li>skakanje na jednoj nozi<\/li>\n\n\n\n<li>bo\u010dni skokovi<\/li>\n\n\n\n<li>Heisman vje\u017eba<\/li>\n\n\n\n<li>uvla\u010denje nogu i skok \u0161to je vi\u0161e mogu\u0107e<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p>Postoje mnoge varijante skokova i poskoka. Da bi vam trening bio zabavan, mo\u017eete izmjenjivati \u200b\u200brazli\u010dite varijante, a sat treninga pro\u0107i \u0107e poput povjetarca. \u010cak i tijekom ku\u0107nog treninga, <strong>preporu\u010dujemo no\u0161enje obu\u0107e<\/strong> koja ubla\u017eava otpor ili radite na <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/podloge-za-vjezbanje\">podlozi <\/a>kako biste izbjegli bolove u koljenu.<\/p>\n\n\n\n<p>    <\/p>\n\n\n\n<p><strong data-rich-text-format-boundary=\"true\">MET vrijednost:<\/strong> Kombinacija razli\u010ditih skokova ima pribli\u017eno <strong>MET 9.<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti u prosjeku <strong>540 kcal<\/strong> u sat vremena<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg mo\u017ee sagorjeti u prosjeku <strong>720 kcal<\/strong> u sat vremena<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"3_Jogging\"><\/span>3. Jogging<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>Tr\u010danje je aktivnost koja se uglavnom obavlja vani. Ali, jeste li razmi\u0161ljali <strong>poku\u0161ati tr\u010dati kod ku\u0107e?<\/strong> Ako \u017eivite u ve\u0107oj ku\u0107i, to mo\u017eete u\u010diniti kretanjem po sobama dok slu\u0161ate podcast. Ako \u017eivite u malom stanu, mo\u017eete poku\u0161ati s tr\u010danjem na jednom mjestu. Kada gledate <a class=\"ek-link\" href=\"https:\/\/www.youtube.com\/channel\/UCyCCM8kLytNavZfohdI7kWw\">va\u0161e omiljene YouTube videozapise<\/a> ili serije na Netflixu, sat vremena se \u010dini kao ni\u0161ta.<\/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 vrijednost:<\/strong> Tr\u010danje na jednom mjestu je pribli\u017eno <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti pribli\u017eno <strong>480 kcal<\/strong> u sat vremena.<\/li>\n\n\n\n<li>\u010covjek od 80 kg mo\u017ee sagorjeti pribli\u017eno<strong> 640 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"4_Jumping_Jacks_%E2%80%93_Skok_s_raznozenjem_i_odrucenjem\"><\/span>4. Jumping Jacks &#8211; Skok s razno\u017eenjem i odru\u010denjem <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>Ova vje\u017eba trebala bi biti dio svakog videozapisa o fitnessu na YouTubeu. Svoje je prista\u0161e prona\u0161la u cijelom svijetu. Nije ni \u010dudo, to je vje\u017eba koja <strong>uklju\u010duje cijelo tijelo.<\/strong> Iako na prvi pogled izgleda jednostavno, garantiramo vam da \u0107ete se stvarno znojiti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednostavno je. Po\u010dinjemo sa stoje\u0107im polo\u017eajem, skupljenih nogu i ruku uz tijelo. Sko\u010dimo i \u0161irimo noge. Istodobno s nogama podi\u017eemo ruke iznad glave. Ruke su u jednoj liniji s tijelom, ne savijamo ih. Povratak se izvodi na obrnuti na\u010din. <strong>Na ovaj na\u010din vje\u017eba se mo\u017ee dugo ponavljati.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite pomicati svoje granice dizalicama, preporu\u010dujemo izmjenu, na primjer, <strong>jedne minute maksimalne brzine, a dvije minute sporijeg tempa.<\/strong> Va\u0161 \u0107e se trening za\u010das zavr\u0161iti.<\/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 vrijednost: <\/strong>Jumping jacks odnosno skok s razno\u017ejem i odru\u010denjem ima pribli\u017eno <strong>MET 8.<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti pribli\u017eno <strong>480 kcal<\/strong> u sat vremena.<\/li>\n\n\n\n<li>\u010covjek od 80 kg mo\u017ee sagorjeti pribli\u017eno<strong> 640 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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 (skok s razno\u017eenjem i odru\u010denjem)\" 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>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"5_Burpee_Marinci\"><\/span>5. Burpee (Marinci)<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>Neki ih ljudi mrze, drugi ne mogu zamisliti \u017eivot bez njih. Da, govorimo o <strong>marincima<\/strong>. Ako ste ve\u0107 dio bilo koje od te dvije spomenute mom\u010dadi za ili protiv, zasigurno \u0107ete se slo\u017eiti s nama da je to vrlo u\u010dinkovita vje\u017eba koja uklju\u010duje mnoge dijelove mi\u0161i\u0107a i koja <strong>je ujedno te\u0161ka za va\u0161u izdr\u017eljivost.<\/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\">Kako raditi marince?<\/strong> Krenimo od osnovnog stava. Stojimo uspravno, s nogama u \u0161irini ramena, rukama prislonjenima uz tijelo. Brzo napravimo \u010du\u010danj, stavljamo ruke na zemlju i radimo izdr\u017eaj u gornjoj poziciji skleka. Zatim sko\u010dimo natrag oslanjaju\u0107i se prvenstveno na noge i ponovno se ispravimo.<\/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\">Ovu vje\u017ebu mo\u017eemo izvoditi na vi\u0161e na\u010dina:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>dodajte sklek<\/li>\n\n\n\n<li>dodajte sklek s pljeskom<\/li>\n\n\n\n<li>radite izdr\u017eaj na jednoj nozi<\/li>\n\n\n\n<li>dodajte &#8220;planinare&#8221;<\/li>\n\n\n\n<li>dodajte uteg ili ruksak<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>kao i kod prethodnih vje\u017ebi, po potrebi mo\u017eemo mijenjati intenzitet.<\/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 vrijednost:<\/strong> Marinci imaju pribli\u017eno <strong>MET 11<\/strong>.<\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti pribli\u017eno <strong>660 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg mo\u017ee sagorjeti otprilike<strong> 880 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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 trening - marinci\" 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>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"6_Klizne_vjezbe\"><\/span>6. Klizne vje\u017ebe<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 data-rich-text-format-boundary=\"true\">Mo\u017eda ste ve\u0107 imali priliku trenirati na takozvanoj kliznoj podlozi za vje\u017ebanje. Da, to je ozbiljan &#8220;ubojica&#8221;. Mo\u017eda \u0107ete biti sretni kad vam ka\u017eemo da mo\u017eete trenirati i bez nje. Ako smatrate da ova vrsta podloge zauzima puno prostora, mo\u017eete isprobati <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/klizaci-za-vjezbanje-trbuha-core-sliders-gymbeam.html\">kliza\u010de<\/a> koji \u0107e obaviti posao. No, mo\u017eete ih i zamijeniti, na primjer starijom krpom koja \u0107e kliziti. Osim \u0161to \u0107ete u proces vje\u017ebanja uklju\u010diti cijelo tijelo, savr\u0161eno \u0107ete polirati i pod.<\/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\">Kako koristiti kliza\u010de?<\/strong> Zapo\u010dnite s polo\u017eajem daske, dr\u017eite tijelo uspravno i \u010dvrsto, dlanovima prislonjenima na tlo. Tada mo\u017eete ili privu\u0107i koljena na prsa, spojiti ih zajedno, u kri\u017e, napraviti takozvane planinarske penja\u010de, dizalice i tako dalje. Ako \u017eelite pove\u0107ati teret, stavite uteg na stra\u017enjicu (na primjer knjigu ili napunjeni ruksak) ili stavite <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/prsluk-s-utezima-20-kg-gymbeam.html\">prsluk za trening<\/a>. Druga mogu\u0107nost je izmjenjivanje i izvo\u0111enje sklekova. <strong>Jam\u010dimo da va\u0161a jezgra ne\u0107e biti jedino \u0161to gori.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"font-size: 12pt;\"><strong data-rich-text-format-boundary=\"true\">MET vrijednost:<\/strong> Spomenute klizne vje\u017ebe imaju pribli\u017eno <strong>MET 11.<\/strong><\/span><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti pribli\u017eno <strong>660 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg mo\u017ee sagorjeti otprilike<strong> 880 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"7_Vjezbe_vlastitom_tezinom\"><\/span>7. Vje\u017ebe vlastitom te\u017einom<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>U ovoj kategoriji postoji puno vje\u017ebi, tako da ne morate brinuti ho\u0107e li vam trening postati dosadna rutina. Ako odlu\u010dite vje\u017ebe vlastitom te\u017einom uklju\u010diti u kardio, imajte na umu da bi ovo trebala biti kontinuirana, dugotrajna vje\u017eba. Ne preporu\u010duje se i\u0107i na maksimum, a zatim praviti pauze. U ovom bi slu\u010daju to vi\u0161e bio 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\">Mo\u017eete poku\u0161ati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u010du\u010dnjevi<\/li>\n\n\n\n<li>\u010du\u010danj na jednoj nozi<\/li>\n\n\n\n<li>iskorak<\/li>\n\n\n\n<li>sklekovi<\/li>\n\n\n\n<li>iskorak na kutiju (mo\u017eete koristiti i va\u0161 kau\u010d)<\/li>\n\n\n\n<li>trbu\u0161njaci<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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 vje\u017ebe tjelesnom te\u017einom\" 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>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako izmjenjujete pojedine vje\u017ebe, mo\u017eete savr\u0161eno <strong>trenirati cijelo tijelo<\/strong>. Za svaku vje\u017ebu mo\u017eete postaviti 2 minute i zapo\u010deti sljede\u0107u. Na ovaj na\u010din mo\u017eete ponoviti cijeli krug nekoliko puta. Kako ne biste morali pratiti vrijeme, preporu\u010dujemo da <strong>preuzmete takozvani Tabata timer,<\/strong> gdje <strong>mo\u017eete postaviti signalizaciju u razli\u010ditim vremenskim intervalima<\/strong>, te se potom mo\u017eete stvarno usredoto\u010diti isklju\u010divo na vje\u017ebu. Ako biste to htjeli dodatno ote\u017eati, mo\u017eete upotrijebiti, na primjer, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/set-za-suspenzijski-trening-gymbeam.html\">set za suspenzijski trening<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Uostalom, <strong>neke vje\u017ebe vam mogu biti i lak\u0161e.<\/strong> Primjerice, mo\u017eete nau\u010diti kako \u010du\u010dati na jednoj nozi, te se ovjesi mogu dr\u017eati cijelo vrijeme. Tako\u0111er mo\u017eete olak\u0161ati zadr\u017eavanje \u010du\u010dnjeva ili izvedbu skokova pridr\u017eavaju\u0107i se njih, pri \u010demu su isto uklju\u010dene i ruke.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>MET vrijednost: U spomenutom treningu tjelesnom te\u017einom, MET vrijednosti mogu varirati. Ovisno o te\u017eini vje\u017ebi i intenzitetu, mogu varirati negdje izme\u0111u 6 &#8211; 10.<\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti otprilike <strong>360 \u200b\u200b- 600 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg mo\u017ee sagorjeti otprilike <strong>480 &#8211; 800 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><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 trening - boks\" 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>Nemate kod ku\u0107e vre\u0107u za udaranje? To vam uop\u0107e nije potrebno! \u010cak i <strong>najbolji boksa\u010di treniraju takozvanom metodom &#8220;sjen\u010danja&#8221; dok se bore protiv zami\u0161ljenog protivnika<\/strong> kojeg poku\u0161avaju pogoditi raznim udarcima. Mo\u017eete trenirati i na sljede\u0107i na\u010din. Zamislite da se va\u0161 najgori neprijatelj okre\u0107e prema vama i svladajte ga s nekoliko poteza i udaraca.<\/p>\n\n\n\n<div style=\"height:56px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imajte na umu da se va\u0161 zami\u0161ljeni neprijatelj tako\u0111er brani, tako da va\u0161em treningu ne bi trebali nedostajati \u010du\u010dnjevi i drugi razni pokreti. Ukoliko uklju\u010dite glazbu i poku\u0161ate boksati u ritmu,<strong> to \u0107e zasigurno postati zabavno za kardio.<\/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<\/strong> <strong>vrijednost:<\/strong> Boks ima pribli\u017eno <strong>MET od 5,5.<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg mo\u017ee sagorjeti pribli\u017eno <strong>330 kcal<\/strong> u sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg sagorjet \u0107e pribli\u017eno <strong>440 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"9_Jaciks_test\"><\/span>9. Jac\u00edk&#8217;s 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>Ovim testom trenirat \u0107ete cijelo tijelo. Osim toga, <strong>tako\u0111er mo\u017eete spoznati u kojem je stanju va\u0161a fizi\u010dka spremnost.<\/strong> To je na\u010din na koji se prijavitelji zahtjeva za sportske studije ili policijski slu\u017ebenici testiraju na svoje fizi\u010dko stanje. Ako ovaj test izvodite najvi\u0161e 2 minute, tada mo\u017eete provjeriti koliko biste dobro pro\u0161li razgovor za posao. Naravno, mo\u017eete ga izvoditi sporijim tempom dulje od dvije minute ili se prebacivati \u200b\u200bizme\u0111u vje\u017ebi.<\/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\u00edk&#8217;s test?<\/strong> Test zapo\u010dnite u le\u017ee\u0107em polo\u017eaju, zatim se pomaknite da legnete na trbuh, vratite se u stoje\u0107i polo\u017eaj, a zatim lezite na le\u0111a. Izvedite ove 4 pozicije u najbr\u017eem mogu\u0107em ritmu neposredno izmjenjuju\u0107i jednu za drugom.<\/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 vrijednost:<\/strong> Jac\u00edk&#8217;s test ima pribli\u017enu vrijednost <strong>MET 10.<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg sagorjet \u0107e pribli\u017eno <strong>600 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg sagorjet \u0107e pribli\u017eno <strong>800 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><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 trening\" 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>Jeste li ikad poku\u0161ali maksimalno raspaliti glazbu i pretvarati se <strong>da ste na svom glazbenom i plesnom koncertu?<\/strong> Ako ne, ne znate \u0161to ste propustili. Ne samo da \u0107ete odgovaraju\u0107e u\u017eivati \u200b\u200bu svom koncertu, ve\u0107 uz to, ples je sjajan kardio koji \u0107e vas zabavljati. Mo\u017eete izmjenjivati \u200b\u200bsporije pjesme s divljim ritmovima i isprazniti sav vi\u0161ak energije.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preporu\u010dujemo da to radije \u010dinite kada ste sami kod ku\u0107e jer vjerojatno ne\u0107ete izgledati neodoljivo kao \u0161to mislite. <strong>Definitivno je izvrsna zabava i u\u010dinkovit trening<\/strong> za sagorijevanje pristojne koli\u010dine kalorija.<\/p>\n\n\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako smatrate da se sami ne mo\u017eete pokretati u ritmu, poku\u0161ajte prona\u0107i plesni video u kojem \u0107e vas nau\u010diti osnovnim koracima koje \u0107ete potom sami napraviti. Na primjer, mogu vam pomo\u0107i igra\u0107e konzole gdje poku\u0161avate opona\u0161ati pokrete lika na zaslonu.<\/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 vrijednost:<\/strong> Ples ima otprilike <strong>MET 7,8<\/strong>.<\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kilograma sagorjet \u0107e otprilike<strong> 468 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg mo\u017ee sagorjeti pribli\u017eno <strong>624 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"11_Ciscenje_kao_trening\"><\/span>11. \u010ci\u0161\u0107enje kao trening<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, svi moramo pospremati po ku\u0107i. Isto vrijedi kad je u pitanju i trening. Kako to rije\u0161iti kad nemamo dovoljno vremena i moramo se odlu\u010diti izme\u0111u tih aktivnosti? <strong>Kako bi bilo da ih poku\u0161ate kombinirati?<\/strong> Osim znojne majice i ispranih endorfina, nagradit \u0107ete se i savr\u0161eno urednim stanom.<\/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 bi trebalo izgledati \u010di\u0161\u0107enje stana kao tjelesna aktivnost?<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong data-rich-text-format-boundary=\"true\">Planirajte aktivnosti koje trebate obaviti<\/strong> &#8211; na primjer, skupljajte prljavu odje\u0107u u stanu, objesite odje\u0107u, obri\u0161ite pra\u0161inu i operite podove.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Prepoznajte vje\u017ebe koje bi se mogle kombinirati s tim aktivnostima<\/strong> i napravite plan u svojoj glavi.<\/li>\n\n\n\n<li><strong data-rich-text-format-boundary=\"true\">Zapo\u010dnite.<\/strong> Mo\u017eete napraviti <strong>10 marinaca<\/strong> za svaki pojedini komad rublja koji pokupite tamo gdje mu nije mjesto. Kada vje\u0161ate rublje, uvijek mo\u017eete <strong>napraviti 3 \u010du\u010dnja<\/strong> prije nego \u0161to objesite jedan komad <strong>(da, perilica rublja puna \u010darapa u ovom trenutku postaje jo\u0161 ve\u0107a no\u0107na mora), prilikom brisanja pra\u0161ine mo\u017eete napraviti 5 sklekova na svakom obrisanom podru\u010dju i mo\u017eete kombinirati pranje poda s ve\u0107 spomenutim plesom.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sat pospremanja dovest \u0107e vas u dobro raspolo\u017eenje i <strong>mo\u017eda vas nau\u010di nekim dobrim navikama.<\/strong> Sljede\u0107i put svakako razmislite kad prljavo rublje stavite na pokretnu traku, a zatim napravite 10 marinaca ili ga odnesite u ko\u0161aru za rublje gdje mu je mjesto.<\/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 vrijednost:<\/strong> Kondicijsko \u010di\u0161\u0107enje ima pribli\u017enu vrijednost <strong>MET 6.<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg sagorjet \u0107e pribli\u017eno<strong> 360 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg sagorjet \u0107e pribli\u017eno <strong>480 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"12_Bonus_savjet_%E2%80%93_Seks\"><\/span>12. Bonus savjet &#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>Mo\u017eda nikada niste \u010duli o tome koliko kalorija mo\u017eete sagorjeti seksom. U tom slu\u010daju mo\u017eemo vas razo\u010darati. U ve\u0107ini slu\u010dajeva ne sagorijeva se ogroman broj kalorija. Naravno, ovo je aktivnost koju \u0107ete vjerojatno najvi\u0161e \u017eeljeti raditi. Osim toga, u\u017eivat \u0107ete i u<strong> kvalitetnom dru\u017eenju s partnerom.<\/strong> Me\u0111utim, ako zaista \u017eelite sagorjeti kalorije, vjerojatno \u0107e biti prikladnije umjesto toga, recimo, ovu aktivnost presko\u010diti.<\/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 vrijednost:<\/strong> Seks ima pribli\u017enu vrijednost <strong>1.8 MET<\/strong><\/p>\n\n\n\n<p>U praksi to zna\u010di sljede\u0107e:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u017dena od 60 kg sagorjet \u0107e otprilike <strong>108 kcal<\/strong> za sat vremena.<\/li>\n\n\n\n<li>Mu\u0161karac od 80 kg sagorjet \u0107e otprilike <strong>144 kcal<\/strong> za sat vremena.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Koliko_kalorija_mozemo_sagorjeti_zahvaljujuci_kardio_treningu\"><\/span>Koliko kalorija mo\u017eemo sagorjeti zahvaljuju\u0107i kardio treningu?<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>Uzmemo li u obzir prosje\u010dne vrijednosti sagorenih kalorija tijekom ovih kardio aktivnosti bez posljednje bonus aktivnosti, doznat \u0107emo da <strong>\u017eena od 60 kilograma aerobnim treningom mo\u017ee sagorjeti pribli\u017eno 520 kcal u satu, a mu\u0161karac od 80 kilograma otprilike 692 kcal u sat vremena.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Kako predo\u010diti ovu koli\u010dinu u odre\u0111enim obrocima?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th><strong data-rich-text-format-boundary=\"true\">HRANA<\/strong><\/th><th>\u010cOVJEK ZA 30 MIN \/ 346 KCAL<\/th><th><strong data-rich-text-format-boundary=\"true\">\u017dENA ZA 30 MIN \/ 260 KCAL<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">\u010cOVJEK ZA 60 MIN \/ 692 KCAL<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">\u017dENA ZA 60 MIN\/520 KCAL<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">\u010cOVJEK ZA 90 MIN\/1038 KCAL<\/strong><\/th><th><strong data-rich-text-format-boundary=\"true\">\u017dENA ZA 90 MIN\/780 KCAL<\/strong><\/th><\/tr><\/thead><tbody><tr><td>Zob, gr\u010dki jogurt 0% masti, banana, proteini u prahu. (maslac od kikirikija)<\/td><td>Zob (30 g), gr\u010dki jogurt 0% masti (100 g), banana (80 g), proteini u prahu (30 g)<\/td><td>Zob (20 g), gr\u010dki jogurt 0% masti (100 g), banana (50 g), proteini u prahu (25 g)<\/td><td>Zob (90 g), gr\u010dki jogurt 0% masti (150 g), banana (100 g), proteini u prahu (30 g), maslac od kikirikija (13 g)<\/td><td>Zob (50 g), gr\u010dki jogurt 0% masti (150 g), banana (100 g), proteini u prahu (30 g), maslac od kikirikija (10 g)<\/td><td>Zob (140 g), gr\u010dki jogurt 0% masti (200 g), banana (150 g), proteini u prahu (30 g), maslac od kikirikija (30 g)<\/td><td>Zob (100 g), gr\u010dki jogurt 0% masti (150 g), banana (90 g), proteini u prahu (30 g), maslac od kikirikija (25 g)<\/td><\/tr><tr><td><strong data-rich-text-format-boundary=\"true\">Pile\u0107a prsa (sirova), ghee maslac, ri\u017ea, brokula<\/strong><\/td><td>Pile\u0107a prsa (100 g), ghee maslac (6 g), ri\u017ea (40 g), brokula (100 g)<\/td><td>Pile\u0107a prsa (80 g), ghee maslac (6 g), ri\u017ea (25 g), brokula (100 g)<\/td><td>Pile\u0107a prsa (200 g), ghee maslac (11 g), ri\u017ea (80 g), brokula (250 g)<\/td><td>Pile\u0107a prsa (150 g), ghee maslac (8 g), ri\u017ea (60 g), brokula (200 g)<\/td><td>Pile\u0107a prsa (250 g), ghee maslac (15 g), ri\u017ea (150 g), brokula (250 g)<\/td><td>Pile\u0107a prsa (200 g), ghee maslac (13 g), ri\u017ea (100 g), brokula (250 g)<\/td><\/tr><tr><td><strong>Tjestenina, tofu, maslinovo ulje, smrznuto mje\u0161ovito <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/povrce-hr\/\" class=\"ek-link\">povr\u0107e<\/a><\/strong><\/td><td>Tjestenina (45 g), tofu (90 g), maslinovo ulje (4 ml), smrznuto mje\u0161ovito povr\u0107e (100 g)<\/td><td>Tjestenina (25 g), tofu (80 g), maslinovo ulje (3 ml), smrznuto mje\u0161ovito povr\u0107e (100 g)<\/td><td>Tjestenina (100 g), tofu (150 g), maslinovo ulje (7 ml), smrznuto mje\u0161ovito povr\u0107e (200 g)<\/td><td>Tjestenina (65 g), tofu (120 g), maslinovo ulje (5 ml), smrznuto mje\u0161ovito povr\u0107e (200 g)<\/td><td>Tjestenina (160 g), tofu (200 g), maslinovo ulje (12 ml), smrznuto mje\u0161ovito povr\u0107e (250 g)<\/td><td>Tjestenina (100 g), tofu (200 g), maslinovo ulje (10 ml), smrznuto mje\u0161ovito povr\u0107e (200 g)<\/td><\/tr><tr><td><strong data-rich-text-format-boundary=\"true\">Integralni kruh, krem \u200b\u200bsir, pile\u0107a \u0161unka, sir 30%, paprika<\/strong><\/td><td>Integralni kruh (60 g), krem \u200b\u200bsir (10 g), pile\u0107a \u0161unka (60 g), sir 30% (20 g), paprika (80 g)<\/td><td>Integralni kruh (40 g), krem \u200b\u200bsir (10 g), pile\u0107a \u0161unka (40 g), sir 30% (20 g), paprika (80 g)<\/td><td>Integralni kruh (120 g), krem \u200b\u200bsir (20 g), pile\u0107a \u0161unka (120 g), sir 30% (40 g), paprika (170 g)<\/td><td>Integralni kruh (80 g), krem \u200b\u200bsir (20 g), pile\u0107a \u0161unka (100 g), sir 30% (30 g), paprika (160 g)<\/td><td>Integralni kruh (200 g), krem \u200b\u200bsir (40 g), pile\u0107a \u0161unka (150 g), sir 30% (50 g), paprika (200 g)<\/td><td>Integralni kruh (150 g), krem \u200b\u200bsir (30 g), pile\u0107a \u0161unka (120 g), sir 30% (30 g), paprika (200 g)<\/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>Da \u017eelimo kalorije sagorene ovom jednosatnom kardio seansom nadopuniti <strong>mlije\u010dnom \u010dokoladom ili maslacem od indijskog ora\u0161\u010di\u0107a<\/strong>, izgledalo bi otprilike ovako:<\/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\">\n<li>\u017dena od 60 kg mogla bi pojesti 82 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\">maslaca od indijskih ora\u0161\u010di\u0107a<\/a> ili mlije\u010dne \u010dokolade<\/li>\n\n\n\n<li>\u010covjek od 80 kg mogao bi pojesti 110 g maslaca od indijskog ora\u0161\u010di\u0107a ili 125 g mlije\u010dne \u010dokolade<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<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 kalorija mo\u017eete sagorjeti tijekom kardia\" 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>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Sto_biste_trebali_zapamtiti\"><\/span>   \u0160to biste trebali zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kardio aktivnosti nesumnjivo pozitivno utje\u010du na na\u0161e fizi\u010dko i mentalno zdravlje, pa bismo to trebali \u010diniti nekoliko puta tjedno. \u010cinjenica da su teretane zatvorene, a vani ru\u017eno ne mora nas obeshrabriti u tome. <strong>Nebrojeno je na\u010dina za kardio kod ku\u0107e.<\/strong> Kao rezultat toga, sagorijevamo velik broj kalorija koje mo\u017eemo nadoknaditi raznom hranom, kako smo naveli u tablici. Ako \u017eelite saznati vi\u0161e o jelu i izradi plana obroka, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-izracunati-unos-energije-i-makronutrijenata-za-gubitak-kilograma-ili-povecanje-misica\/\"><strong>Koliki bi trebao biti va\u0161 unos energije i makronutrijenata ako \u017eelite smr\u0161avjeti ili dobiti mi\u0161i\u0107e?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada radite kardio trening, ne zaboravite <strong>kombinirati razli\u010dite vje\u017ebe i naizmjeni\u010dni intenzitet. Zahvaljuju\u0107i tome, ne\u0107ete se umoriti od vje\u017ebanja i dugoro\u010dno \u0107ete mo\u0107i imati koristi od aerobnih aktivnosti. Imate li i vi omiljeni kardio trening koji mo\u017eete odraditi kod ku\u0107e? Podijelite s drugima. Inspiracije nikad dosta.<\/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>Jeste li navikli svakodnevno raditi kardio, ali zatvorene teretane i lo\u0161e vrijeme uni\u0161tili su vam planove? Imamo rje\u0161enje za vas &#8211; kardio trening kod ku\u0107e. U dana\u0161njem \u010dlanku pokazat \u0107emo vam 12 na\u010dina kako to u\u010dinkovito raditi.<\/p>\n","protected":false},"author":100,"featured_media":193561,"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":[132],"tags":[6177,6692,6488,6440],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-319929","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-plan-treninga-i-vjezbe","8":"tag-hiit-trening-hr","9":"tag-kardio-hr","10":"tag-trening-doma-hr","11":"tag-vjezbe-s-vlastitom-tezinom-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>12 najboljih savjeta za kardio vje\u017ebe kod ku\u0107e - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jeste li navikli svakodnevno raditi kardio, ali zatvorene teretane i lo\u0161e vrijeme uni\u0161tili su vam planove? 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